If you are looking for ways to improve your diet and your health, then you might want to try switching to one of the popular low-carb diets (for example, Keto or Low Carb High Fat diet). There are quite a few benefits to making the change, like losing weight or lowering blood pressure. You can also manage health conditions like heart disease and diabetes better.
What Is A Low Carb Diet?
There are many variations of low-carb diets but they all share a common thing. They all restrict the intake of carbohydrates like grains, starchy vegetables or fruits. Instead, it promotes more protein or fat in the diet.
There are certain versions, according to www.lowcarbbible.com, from a lower carb diet with fewer than 100 grams of carbs daily to a moderate low-carb diet with about 100 to 130 grams of carb intake a day. Some people also eat much fewer carbs, meaning 20 grams a day, but allow some more calories from fat.
If you want to do a low-carb diet, you should talk to your doctor or a nutritionist to learn about the benefits and potential risks. You will also find out what you need to put in mind when going for this kind of diet.
There are some instances when a low carb intake can be bad for your health, like when you are taking medication for diabetes or high blood pressure. However, when your doctor gives you a green light, you can plan your diet with your nutritionist.
Tips For Adopting A Low-Carb Diet
- Analyze Your Goals
Think about your reasons for adopting this diet and set your goals. Identify a goal weight and the steps you will take to achieve it. You can partner this low-carb diet with some exercise, but if you do, then you will want to think about adding some carbs into your diet to adjust for what your body needs. Make sure you are feeding your body enough to sustain it while working out.
Make sure you listen to your body, especially as it transitions to this new diet. Do not push your body too much, and when you feel light-headed or irritable, then you might not be eating enough carbs. The same goes for when you have issues falling asleep or have some digestion problems. You will want to talk with your dietitian to tailor-fit your diet to your needs.
- Add The Right Kind Of Foods
When you want to go for a low-carb diet, you will want to stock up on the right kinds of food. Instead of pasta, potatoes or rice, you will want to reach for these alternatives
An egg has no carbs and about 6 grams of protein, so it is perfect for a low-carb diet. Plus, the protein in eggs is the kind that your body can easily absorb.
An ounce of pistachio has only 8 grams of carbs, but also 3 grams of fiber, 10.5 grams of heart-friendly fats, and 6 grams of plant-based protein. These are great at keeping you full for a long time while replacing your carb intake.
This is one carb that you can keep in your diet because it has tons of nutrients. While being low-carb, it has tons of fiber that will fill you up, as well as protein and vitamins.
- Cut Out The Carbs Slowly
This diet is low carb, not no-carb, meaning you do not need to cut them completely out of your diet. After all, your body still needs carbohydrates in order to properly function. The glucose from carbs is what your brain uses as fuel. On the other hand, whole grains, yogurt, milk, fruits, and vegetables have both carbs and fiber that make you feel full and lower cholesterol levels are good for you. Instead, cut out the carbs from processed foods like white bread, pastries, frozen pizza, and many more.
- Stock Up On Micronutrients
Don’t forget to keep up your intake of micronutrients like essential vitamins and minerals. Specifically, you need to make sure you have vitamin B, D, fiber, and calcium. Fiber is very important so that you do not get constipated.
Adopting a low-carb diet can be great for achieving your weight loss goals or to help you stay healthy. All you need to do is to follow these simple steps and you will find yourself making the switch to a healthier lifestyle.