If you are considering adopting a low carb diet, you are probably wondering which foods you should consume and which ones to avoid, as well as what benefits this diet can offer. We will answer all these questions and reveal the main error that could be delaying your progress. Let's start!
What is a Low Carb Diet?
A low carb diet involves consuming a reduced amount of carbohydrates, which are found in sugary foods such as sweets and desserts, and in starchy foods such as pasta, bread and cereals. Instead, the diet is mainly made up of foods rich in protein, vegetables and some healthy fats.
Why cut out carbs? By reducing carbohydrate consumption, blood sugar levels stabilize and insulin levels drop. This makes it easier to burn fat stored in the body. Additionally, consuming more protein and fewer carbohydrates can increase feelings of satiety, helping you eat only what you need.
How many carbohydrates to consume? On a moderate low-carb diet, you can consume up to 50 grams of net carbs per day. The good news is that by following low carb foods, you probably won't need to count carbs.
What to Eat on a Low Carb Diet?
The variety of tasty and nutritious foods you can consume is wide. Base your meals on protein foods like meat, seafood, cheese, Greek yogurt, eggs or tofu. Additionally, eat plenty of vegetables that grow above ground, such as asparagus, Brussels sprouts, and leafy greens. Use a little butter or olive oil to prepare your meals or add these natural fats to the table.
Example of a meal: A steak with cauliflower puree made with butter is an excellent low-carb dinner option. For dessert, a small bowl of berries or sliced melon is a good choice. Drinks such as water, coffee or tea are ideal to accompany your meals.
Snacks: Low-carb-friendly snack options include hard-boiled eggs, a small handful of nuts or cucumber slices with a creamy sauce.
What to Avoid on a Low Carb Diet?
Avoid sugary foods such as cakes, cookies, sweets and ice cream. Sugar-sweetened drinks, sweet alcoholic drinks and fruit juices, which are loaded with natural sugar, should also be avoided. Do not consume bread, pasta and cereals, regardless of whether they are made with white flour or whole grains. Finally, avoid starchy vegetables like potatoes and corn.
Benefits of a Low Carb Diet
Many people start a low carb diet with the goal of losing weight. Studies show that low carb diets are as effective as, and often more effective than, other weight loss diets. This is because low carb diets help keep you feeling full while you enjoy delicious foods without the need to count calories.
Additionally, some research suggests that a low-carb diet can help you burn more calories, increasing your chances of keeping the weight off. Following a low carb lifestyle can also drastically lower blood sugar levels. In many cases, people with type 2 diabetes have been able to reverse the disease, requiring little or no medication to control their blood sugar.
Other potential benefits include better digestion, clearer skin, fewer carb cravings, and more.
Main Mistake When Following a Low Carb Diet
The main mistake that many people make when following a low carb diet is consuming industrialized low carb bars, cookies and similar products. While some of these items are acceptable as an occasional treat, all are highly processed and many contain starches and fillers that are not suitable for a low carb lifestyle.
These products can cause cravings for sweets and other carbohydrate-rich foods, and they contain a combination of fats and artificial sweeteners that can stimulate reward pathways in the brain and trigger excessive intake of highly palatable, energy-dense foods.
My tip is: to lose weight and improve your health, stick to minimally processed foods that are naturally low in carbohydrates.
How to begin
Do you want to know more about low carb diets and have access to detailed lists on which foods to consume? Check out the complete guide: A Low Carb Diet for Beginners.
If you're interested in more low carb support, consider signing up for a free trial at Diet Doctor. As a member, you'll have access to hundreds of low-carb meal plans, shopping lists, video courses and other exclusive benefits.