Yes, it is true that obese people find it an untoward activity to search a low carbohydrate diet for beginners. Are you new to weight loss? Are you looking for low carbohydrate diet for beginners? Are you searching a perfect low-carb diet plan for weight loss? If you have the above questions, then you are at a right place.
Human body utilizes calories from three sources:
You need to strangle the numbers of carbohydrates from your diet. You should take calories from proteins and fats.
A low-carb diet eliminates starchy foods from your diet. You need to eat those carbs that are low in starch and high in fiber.
The reason behind low-carb diet is that when carbohydrates are consumed by the body, these carbs are converted into glucose and body stores glucose as fat.
A low-carb diet has been used widely for more than 100 years. A low-carb diet is an effective diet to get rid of extra pounds. I am pretty much sure that you will also lose weight by consuming low-carb foods.
Several studies have shown the effectiveness of low-carb diet in weight loss and controlling the blood sugar level.
Table of Contents
- General Items to Eat on a Low Carbohydrate Diet
- How Does a Low Carbohydrate Diet Work?
- Risks of Low Carbohydrate Diet for Beginners
- What to Eat on a Low Carbohydrate Diet
- What to Avoid on a Low Carbohydrate Diet
- How Many Carbs to Eat
General Items to Eat on a Low Carbohydrate Diet
You should eat mainly proteins and fats. The carbs you eat should be non-starchy and high in fiber.
You should eat meat, fish, eggs, vegetables (non-starchy) and natural fats like butter.
You must avoid starchy foods such as refined flour, bread, pasta and sugary foods.
You are not supposed to count calories but you should eat thoroughly and avoid high-carb foods to lose weight.
How Does a Low Carbohydrate Diet Work?
Carbohydrates are converted in glucose by the body and, in turn, insulin is produced by the body that stores glucose in the form of fats in the body.
On the contrary, in the low-carb diet you need to restrict the level of insulin, when low insulin will be produced by the body, as a result, the fat burning process will be increased and glucose will not be stored as fats in the body.
Risks of Low Carbohydrate Diet for Beginners
If you are a diabetic patient, then you must consult a doctor because low-carb diet will cause a reduction the blood sugar level. The reason is that in type 2 diabetes, patients inject insulin. If you are on a low-carb diet, then you need to inject a low amount of insulin, otherwise, results can be catastrophic for the body.
Blood Pressure Patient
If you are a blood pressure patient and you take medicines to reduce your blood pressure, then low-carb diet can be dangerous for you.
You must consult your doctor before trying the low-carb diet. Your doctor may decrease the potency of the medicine or may eliminate medicine completely.
If you are a breastfeeding mother, then you can afford a medium level of low-carb dieting but very strict low-carb dieting can have drastic effects on your health and even on your baby’s health.
What to Eat on a Low Carbohydrate Diet
You should eat following list of foods on a low-carb diet.
Fish: You can eat fatty fish like salmon, sardines, and herring.
Meat: You should opt for organic meat. Any meat you can eat and try to eat fats as well on the meat.
Eggs: You can eat all types of eggs and in any form. If organic eggs are available those are best.
Fats: You should opt for natural fats. You can use butter and cream in your foods. Olive oil is also very good option.
Vegetables: All the vegetables that grow above the ground are best to eat. Cauliflower, spinach, cucumber, avocado, broccoli, mushrooms, olives, zucchini, cabbage, Brussels, and asparagus are best vegetables.
Dairy products: Select full-fat options such as natural butter and cream. Low-fat yogurt can also be used. Be careful while using milk because milk contains natural sugar. Low-fat milk can be a choice.
Berries: Berries can be eaten but not too much.
What to Avoid on a Low Carbohydrate Diet
You must avoid the following list of foods because these foods are high in carbohydrates.
Sugar: You must try to avoid every type of sugar. Soft drinks, cold drinks, Soda drinks, etc. are high in sugar. Even you should avoid sugar-free items too because artificial sugar is dangerous for health too.
Margarine: Commercially made butter contains omega 6 fat that is dangerous for health and contains a lot more calories.
Starch: Bread, refined flour, pasta, potatoes, French fries, legumes, beans and lentils all are high-carb foods. You must strangle the number of carbs by avoiding such kind of foods.
However, whole wheat can be eaten if you are not very strict on low-carb diet.
Fruit: The more sweet fruit the more carbs. This is a very simple formula to know how much carbs are in a fruit. Avoid eating sweet fruits frequently.
You can eat fruits in moderate amount if you are not too much strict on low-carb diet. If you are not very strict on low-carb diet, then you can eat some fruits.
How Many Carbs to Eat
There are different speculations about the number of carbs to heat.
0-20 Grams Carbs a Day
0-20 grams of carbs a day can be very much effective in weight loss but you must be careful because it can put side effects on your body. However, diabetic patients cannot afford to take such a low number of carbs in a day.
20-50 Grams Carbs a Day
20-50 grams carb day is more healthy diet that 20-50 grams of carbs a day. In this diet plan, you will reduce weight significantly and you will experience fewer side effects. However, it can cause a lower blood sugar level for the body.
50-100 Grams Carbs a Day
50-100 grams per day carbs diet plan is also called liberal diet plan. In this diet plan, you need to eat 50-100 grams of carbs in a day. This is an ideal diet plan for diabetic patients too.
50-100 grams of carbs in a day will cause a weight loss and will also control blood sugar level.
Now, at the end of the whole discussion, you have come to know that what is a low carb diet and what to eat and what to avoid in this diet plan.