Diet Plan With Low Carbs

Published: 2024-04-24
Views: 394
Author: Contributor
Published in: Health

Low carb diets are often used to promote weight loss and stabilize blood sugar levels. Though guidelines can vary depending on your daily carb allowance, most low carb diets typically limit foods high in carbs or added sugar.

A low carb diet restricts carbohydrates, such as those found in pasta, bread, and sugary foods. It’s high in protein, fat, and vegetables.

There are many different types of low carb diets. Studies show that they can cause weight loss and improve your health.

Low Carb Eating — The Basics

Low carb diets have been associated with several health benefits and are often used to support weight loss and manage blood sugar levels.

There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs. For those following a 2000-calorie diet, this equals fewer than 130 grams (g) of carbs per day (1).

Generally, low carb diets limit foods high in carbs or added sugar, including sweets, starches, and refined grains.

However, the foods you’re permitted on a low carb diet can vary depending on your daily carb allotment. Even higher carb foods like fruits, starchy vegetables, and whole grains can fit into some low carb diets in moderation.

Here are a Few of the Most Popular Low Carb Eating Patterns:

• Ketogenic (keto) diet: This low carb, high fat eating pattern limits daily carb intake to less than 10% of total calories, or around 20–50 g of carbs. In addition to decreasing your carb intake, the keto diet also encourages using high fat ingredients like avocados, olive oil, full-fat dairy products, and coconut oil.
• Atkins diet: This low carb, high protein diet is typically divided into multiple phases, which vary in terms of your daily carb allowance. During the first phase of the Atkins diet, carb intake is limited to 20–40 g per day, depending on which plan you choose. Over the duration of the diet, your intake gradually increases but typically doesn’t exceed 100 g per day.
• South Beach diet: In addition to reducing carb intake, the South Beach diet encourages lean meats and heart-healthy fats. During the initial phase, grains and fruits are also off-limits. However, these foods are gradually added back into the diet during the second and third phases of the plan.
• Paleo diet: Designed to mimic the eating patterns of our hunter-gatherer ancestors, the Paleo diet encourages foods like meats, fruits, and vegetables. The paleo diet isn’t intended to be a low carb diet, but it’s naturally low in carbs as it eliminates many carb-rich foods, including grains, legumes, and dairy products.
• Dukan diet: The Dukan diet is a restrictive, low carb diet that’s high in protein and low in fat. It encourages “pure protein” like lean meats. It’s divided into four phases designed to help you reach your weight loss goals.

Foods to Eat

A low carb diet should include a variety of minimally processed, low carb foods, including protein sources, non-starchy vegetables, and high fat dairy products.

Here are some of the foods to eat on a low carb diet:

• Meat: beef, lamb, pork, chicken
• Fish: salmon, trout, haddock, tuna
• Eggs: whole eggs, egg whites, egg yolks
• Non-starchy vegetables: spinach, broccoli, cauliflower, carrots, asparagus, tomatoes
• Lower carb fruits: oranges, blueberries, strawberries, raspberries, blackberries
• Nuts and seeds: almonds, walnuts, sunflower seeds, chia seeds, pistachios
• High fat dairy: cheese, butter, heavy cream, Greek yogurt
• Fats and oils: lard, avocados, avocado oil, olive oil, coconut oil

If you are trying to reach or maintain a moderate weight, limit your intake of higher-calorie foods like cheese and nuts, It’s easy to overeat them.

Foods to Include in Moderation

Unless you’re following a very low carb or keto diet, you may also want to include small amounts of the foods listed below:

• Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
• Higher-carb fruits: bananas, pineapples, mango, and many others
• Whole grains: brown rice, oats, quinoa
• Legumes: lentils, black beans, pinto beans, chickpeas
• Higher-carb dairy: milk and full-fat yogurt

What’s more, you can have the following in moderation, if you want:

• dark chocolate with at least 70% of cocoa
• dry wines with no added sugar or carbs

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol may hinder weight management if you eat or drink too much.

Beverages

In addition to considering what you’re putting on your plate, it’s also important to consider what you’re drinking while following a low carb diet.

Because many beverages can be high in carbs and calories, it’s best to choose drinks that are free of added sugar whenever possible.

Examples of low carb beverages include:

• coffee
• tea
• water
• sugar-free carbonated beverages, like sparkling water

Foods to Limit

Foods high in added sugar and carbs should be enjoyed only occasionally on a low carb diet.

Depending on your daily carb allowance, you might need to limit or avoid the following foods:

• Sweet snacks: candy, ice cream, baked goods, other products that contain added sugar
• Refined grains: white rice, white pasta, tortillas, crackers
• Diet and low-fat products: including dairy products, cereals, or crackers that are low in fat but contain added sugar
• Highly processed foods: convenience meals, fast food, cookies, chips, pretzels
• Sugar-sweetened beverages: soda, sweet tea, sports drinks, energy drinks

Be sure to check the ingredients label of foods to find options that fit into your diet.