After reading that low carb diet offers many health benefits you’ve just decided to start practicing it. Of course, just offers are not enough, you should know how many grams of carbs you can eat each day, what are the high carb foods that should be avoided and many facts about the nutrition.
The answers can be found in this article bellow, and after clarifying them you can start!
Low Carb Diet – 10 Points to Remember
This kind of diet is actually much easier than other diets, because you don’t need to count or restrict calories, and it should be done without supplements other than magnesium, which will help you through the transitional “keto or low carb flu” period. It is very easy – you just eat whole natural foods without or with little carbs until you feel fullness.
- Make an evidence of everything you eat in meals and snacks in detail
This is a critical point. When controlling the blood sugar level it spikes, you will know what your last meal was and identify the carbs that spiked your blood sugar.
- Get a carb counter
You can use this one – http://denversdietdoctor.com/atkinscarbcounter.pdf, or download one to your smartphone.
- Get rid of all the forbidden high carb and processed foods.
The first period of 2 – 4 weeks will be the most difficult because that is your transitional phase, so, you’ll tempt to revert to your unhealthy eating habits.
- Have low carb foods within easy reach.
If the rest of your family isn’t on low carb it will be difficult for you to stay on track. In this case, what you can do is get raw nuts, eggs, whole cheese, and any low carb meal or snack, near you, so if you’re tempted to cheat, then your choice will be only those low carb items.
- Sugar Cravings
Replace the sweet or sugar cravings by squeezed juice of half a lemon into a glass of plain water, adding 2 -3 drops of liquid Stevia.
- Low carb foods for hunger spasms
Following this carb diet emphasizes an increase in fat intake, as this doesn’t raise blood sugar at all. In that case with fat as a substitute, you should be able to feel full between meals.
However, if you get hunger spasms, you can drink some coffee, tea or have a protein and fat snacks (like 1 or 2 hardboiled eggs or an avocado smoothie)
- Always have whole and natural protein foods in the fridge.
When you want to eat, take free range eggs and chicken, wild caught fish and other seafood like clams, shrimps, mussels, and oysters – so that you are able to whip up quickly,
- Pass up the high carb foods when you’re having family meals.
This is what you need to do when you eat with my family who isn’t into low carb. If you’re responsible for cooking, then you can set the menu for the meals. In case another person cooks then just simply ask for lower carb foods so that you can eat until you’re full.
- Pack your lunch and snacks from home.
Having in mind how expensive is buying low carb food for lunch, it is better to pack your lunch to work: take either leftover from the previous night’s dinner or something else that you can bring with you.
- Buy good quality low carb foods at low prices.
By following these tips you can buy cheaper food:
- a) Buy organ meat like chicken, duck or geese gizzards
- b) Buy in bulk when there are special offers or bargains,
- c) Eat more eggs because they are the cheapest, but high-quality protein food.
Foods to Avoid
1) All grains and grain related products e.g. bread, pasta, noodles, rice, porridge & yes, not even oats or quinoa.
2) All processed foods and meats.
3) All root vegetables like potatoes, sweet potatoes, yams, taro, lotus roots, etc.
4) All Legumes e.g. peas, lentils, and beans including soy.
5) All milk including soy milk, almond milk, etc
6) Most fruits, only berries are allowed.
7) All juice, soft drinks, punch, sweetened tea, etc.
8) Beer & all alcoholic drinks.
9) All desserts, baked foods, sweets, ice cream, etc.
10) Processed vegetable and seed oils e.g. canola oil, soybean oil, sunflower oil, etc.
11) Processed commercial sauces and dressings e.g. BBQ sauce, ketchup, chilli sauce, etc.
10 Wholesome Foods that You Can Eat
1) All meat e.g. grass-fed beef, free-range poultry, organ meat, lamb, pork, wild caught fish and seafood.
2) Free range eggs.
3) Cheese (NOT sliced cheese which is highly processed).
4) All leafy and cruciferous vegetables
5) Avocados, coconuts, and olives. (Give this delicious Avocado Pesto Sauce a try!)
6) All natural oils and fats (extra virgin olive oil, grass fed butter, coconut oil, clarified butter,lard, sour cream, cream and cream cheese.
7) A handful of raw nuts because most nuts have carbs.
8) Seeds like chia, flaxseeds, and sunflower seeds.
9) A little full-fat Greek yogurt.
10) Coconut milk and cream – these will come in handy if and when you get hunger pangs at night.
Steps In The Low-Carb Diet
- a) When you start going on the low carb diet get rid of processed food, root vegs, refined carbs, and limiting to 1 or at most 2 small fruit servings every 24 hours.
- b) Take a few weeks for your body to adjust.
- c) Be aware of the transitional symptoms which will last anything from a few days to 3 weeks for some people.
Low-Carb Diet Transitional Symptoms
- Weight Loss Especially During the 1st 2 – 3 Weeks
- Irritability and Brain Fog
III. Poor Performance When You Exercise or Go to the Gym to Workout
- Constipation for Some People
- Calf Muscle Cramps
- Bad Breath
VII. Heart Palpitations and Slightly Elevated Heart Rate
To be ready for this kind of diet you should change your entire lifestyle instead of just the diet.
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