Low-carbohydrate diets limit the amount of carbohydrates you eat and encourage high-protein and high fat foods. A typical low-carb diet limits the daily intake of carbohydrates to between 0.7 to 2 ounces (20 to 57 grams).

Carbohydrates are one of the body’s main sources of energy. With a low carb diet, the body gets the energy it needs mainly from proteins and fats. Studies show that as well as cutting calories, eating more protein and fat helps you feel full for a longer time, which also helps you eat less and lose weight. Beyond weight loss, low carb diets may have health benefits in reducing the risk of type 2 diabetes and heart disease.

What to eat, what to avoid?

There are many types of low-carb diets, and each diet has varying restrictions on the types and amounts of carbohydrates you can eat. Diet menu plans vary depending on the carbohydrate content. Below are some general guidelines as to what you may include, and what you should avoid in a low-carb diet.

Include

Meat: Beef, lamb, pork, chicken, and others; grass-fed is best.

Fish: Salmon, trout, haddock, and many others; wild-caught fish is best.

Eggs: Omega-3-enriched or free-range eggs are best.

Vegetables: Spinach, broccoli, cauliflower, carrots, and many others.

Fruits: Apples, oranges, pears, blueberries, strawberries.

Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.

High-fat dairy: Cheese, butter, heavy cream, yogurt.

Avoid or limit

Bread and grains, high-sugar content fruit, starchy vegetables, pasta, cereal, beer, sweetened yogurt, juice, low-fat and fat-free salad dressings, beans and legumes, honey or sugar in any form, chips and crackers, milk, and gluten-free baked goods,

Helpful tips

  • Check with your health provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.
  • Pay attention to the fats and proteins you choose – limit foods with saturated and trans fats.
  • Read ingredient lists even on foods labelled as health foods.
  • If you get hungry between meals choose low-carb snacks like full-fat yogurt, carrots, one or two hard-boiled eggs.
  • When eating out order meat or fish with extra vegetables and avoid the fries and bread-sticks.
  • Drink water, sugar-free coffee and tea.
  • Try to choose the least processed food option.
  • Get rid of all the unhealthy temptations that are within reach at home.
  • Try simple and delicious low-carb recipes https://www.eatwell101.com/ quick-low-carb-dinner-recipes

Note that a sudden and drastic decrease in carbohydrates or a restriction of carbohydrates in the long run can cause side effects, such as:

  • Headaches, muscle cramps.
  • Bad breath, fatigue, weakness.
  • Vitamin or mineral deficiency.
  • Gastrointestinal disorders.

DAR-0252 RevA