Low carb diets limit carbohydrates. These include sugary foods like pasta, bread, and sugary sweets. Instead of eating carbs you eat protein-rich whole foods as well as vegetables.

Research shows that low-carb diets can lead to weight loss and better health.

These diets are well-known and recommended by many doctors.

Even better, you don’t have to count calories or use any special products. You only need to eat whole foods, which will provide a nutritious and satisfying diet.

What is your gender?

  1. What is low carb?

Low carb means you eat less carbohydrates and more protein and fat. You can also call this a keto diet.

Not all low-carb diets lead to ketosis.

We’ve heard for decades that fat is bad for our health. Fat burner, often sugary, “diet” products flooded the shelves of supermarkets. This was a significant mistake that occurred at the time of the obesity epidemic. Although the proliferation of low-fat products does not prove that there was a causal link, it is clear that the message about low-fat did not prevent the rise in obesity and has indeed contributed to it.

Recent studies suggest that natural fats are safe to consume.

Low carb means you don’t need to be afraid of fat. You can reduce your sugar intake and starch intake, and ensure you get enough protein.

Avoiding sugar and starches can cause blood sugar to stabilize and insulin levels to drop. This may help you burn more fat.

Additionally, eating more protein and ketones (if you eat very low carb) can make you feel fuller, which may help to reduce food intake and promote weight loss.

The basics

  • Eat: Meats, fish, eggs and vegetables grown above ground as well as natural fats (like butter).
  • Avoid sugar and starchy foods like bread, pasta, rice and beans.

You should eat when you feel hungry, and stop eating when you are satisfied. It’s that easy. It doesn’t matter if you weigh or count calories.

Who shouldn’t eat a low-carb diet?

Low carb diets are safe for most people.

These three situations may require some adaptation or preparation.

  • Are you currently taking medication for Diabetes (e.g. insulin? Find out more about insulin
  • Are you on medication for high cholesterol? Find out more
  • Are you currently nursing? Find out more

You’re fine if you don’t belong to any of the above groups or have no other serious chronic medical conditions, such as advanced liver disease or kidney failure. Learn more about contraindications to keto diets.

Disclaimer Although low-carb diets have many benefits, they are still controversial. There is a risk that medications, particularly diabetes, could be misused. Talk to your doctor about any medication changes and lifestyle changes. Full disclaimer

This guide is for adults who have health problems, such as obesity, and could benefit from a low-carb diet.

What is your primary health goal?

  1. What can you eat on a low-carb diet?

This section will help you learn what low-carb foods to eat, whether you are looking for detailed food lists or visual guides.

Let’s begin with a visual guide to low-carb. These are the main low-carb food groups that you can choose from until you’re satisfied.

These numbers are grams of digestible carbohydrates per 100g (3.5 ounces) food. Fiber is not included in the calculation; you can eat as much fiber as you like.

All of the foods listed below contain less than 5% carbohydrates by weight. These foods are easy to stick to if you follow them.


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