Starting a low-carb diet? Things that are important to know | tips for starting a low-carb diet

Starting a low-carb diet

Eat little rice in the office every afternoon, and snacks in the afternoon. You are thinking that you are eating less food. Meanwhile, he is worried about the fat accumulated in the body. That means the kind of food you are eating while sitting in the office is making you sick day by day! Again, many people are gaining weight by eating less food from home. If so, it means it's time to stick to a balanced diet routine. Many people want to follow low-carb diet to bring body fitness. But many are confused about how to start or what to know after starting. Today's article will tell you about the things you should know before starting a low-carb diet.

What is a low-carb diet?

A low-carb diet is low in carbohydrates and high in protein and fat. It is also called keto diet. However, not all low-carb diet results are the same as the keto diet. There are many types of this diet. Each diet has different rules to follow. Also, the amount of carbohydrates you can eat is determined by different diets.

Starting a low-carb diet

Low-carb diet

What to eat, what not to eat?

The first question most people ask before starting a diet is, 'I want to diet, what should I avoid?' The answer is simple. Sugar! When there is excess sugar in the body, they start accumulating in the body. From where fat or extra weight starts. So sugar should be eliminated from the food list as soon as possible. Along with this, sugary foods such as bread, rice, potatoes, pasta, noodles should also be reduced. In contrast to these foods, you can eat meat, fish, eggs, green vegetables, butter, oats, sweet potatoes, brown rice, nuts and seeds, olive oil, fruits (apples, strawberries. The less sweet the better), cheese, etc.

Drink plenty of water along with food. Water helps to reduce the accumulated fat in the body. You can also drink tea and coffee, but that too must be sugar free. Diet Coke which is available in the market as 'Zero Calorie' or 'Less Sugar' should be avoided.

How much food to eat?

Many people have questions about when and how much to eat when starting a diet. It's meal time, you can eat when you feel hungry. But of course the quantity is small. Stop eating when you feel hungry. The results of the diet will be noticed very quickly if you make it a habit not to overeat.

How much carbs are in any food?

Most low-carb diets contain 20-50 grams of carbohydrates. So choose food in such a way that it contains enough nutrients. I'm talking about a few foods that have 15 grams of carbs.

diet food

Starting a low-carb diet

15 grams serving: medium apple or malta, 1 cup sliced ​​watermelon, half of a medium banana, 2 teaspoons raisins, 8 ounces milk, 6 ounces yogurt, 1/2 cup corn, 1/2 cup chickpeas, 1/2 cup beans, 1 potato (baked), 1 loaf, 1/3 cup rice.

You can keep these foods in your daily list. Also, know the amount of carbs in the food you want to eat and then add it to the food list. Low-carb doesn't mean eliminating sugar from the diet all at once. However, according to the physical condition of each individual, the amount of sugar intake will vary. On average, a low-carb diet allows for 50 grams or less of carbohydrates per day.

How much weight will be lost in a week?

It's hard to say exactly how much weight you can lose in a week on low-carb. Weight loss mainly depends on when the diet is started and exactly how many calories are consumed per day. Although on average, with proper physical activity it is possible to lose up to 1 kg in a week.

Benefits

Many people think that low carb diet means only weight loss. It has no other benefits. Such an idea is not correct. Because eating nutritious foods and exercising play a big part in this diet plan. This diet reduces the risk of type 2 diabetes and metabolic syndrome (combination of diabetes, high blood pressure and obesity).

Regarding the low-carb diet, nutritionist Franziska Spritzer of California said, "If the daily intake of sugar can be reduced, the blood sugar and insulin levels will decrease by themselves. It increases the metabolism, and insulin levels in the blood begin to decrease. And those who suffer from type-2 diabetes will enjoy the biggest benefit.

According to research results, those who followed a low-carb diet for at least three hours (30 percent sugar on average) had at least 30 percent better insulin levels than others. Also, their weight loss rate is 9.7 percent higher than the rest.

Who should not follow this diet?

Although low-carb diets are good for the body, nutritionists generally advise certain types of people not to follow this diet.

Suffering from diabetes along with other physical problems and taking insulin for a long time

Anyone suffering from high blood pressure

A woman who has just become a mother

Those who have kidney problems

teenager

Some useful tips

1) After eating less sugar, many people increase the intake of protein or fatty foods at an excessive rate. In this, the harm increases more than the benefits. So you need to control your food intake according to your needs.

2) Exercise regularly. Practice walking or exercising for at least 20 minutes every morning.

3) Have enough sleep at night. Regular sleep or rest helps make this diet effective.

If you have any physical problems and want to start this diet, consult a doctor at the beginning. Following a low-carb diet can keep your body healthy, as well as change habits that you haven't been able to change for a long time. You have to take care of your body to stay healthy, don't you? When you make a diet routine, follow it properly, stay healthy.