A low carb diet has a limited amount of carbohydrates. It focuses more on eating vegetables, proteins, fats instead of carbs. Carbs are the main sources of energy used by the body. They are broken down by the body or stored for later use. Unused carbs are immediately stored in the liver and muscles for later use.
You can reduce the amounts of fats stored by the body by following a low-carb diet. Your body will, in turn, burn the stored fats to release energy. Individuals who want to lose weight should eat these foods. Outlined here below are the proven low-carb diet tips that you should follow:
Identify Foods That That Have Low Content of Carbohydrates
These foods include:
- Seeds and nuts including nut utter
- Lean meats like pork, chicken breast or sirloin
- Broccoli and cauliflower
- Unsweetened dairy products like plain Greek yogurt
- Fruits like strawberries, blueberries, and apples.
Making and Following a Meal Plan
Making a good meal plan will make things easier for you. Ideally, you should map your week and plan your meals before going out shopping. Individuals who plan their meals find it easier to stick to their diets. Again, it is another effective way of avoiding unhealthy foods.
Knowing Your Carb Counts and Food’s Serving Sizes
The average content of carbohydrates in these foods ranges from 20-50 g. It is vital for individuals who are following low-carb foods to take foods that have high nutritional value.
The average content of carbohydrates in the foods listed below is about 15g.
- Sliced bread
- Baked potato
- Plain yogurt
- Two tablespoons of raisins
- ½ cup legumes or beans
- ½ cup corn
- ½ medium banana
Apart from carbohydrate, most of the dairy products contain vital nutrients and proteins. Vegetables and fruits also contain minerals and other essential vitamins. You can get more nutrients from whole grain foods.
In addition to planning one’s meal, it is important to make sure that meals are prepared ahead of time. Doing this can help you in:
- Saving money
- Saving time, especially when you have a busy schedule
- Avoid making unhealthy food choices
Preparing lunches and breakfasts ahead of time and storing your meals in containers is the most convenient way to go. It is also advisable to freeze some meals that you have prepared. Some of the popular low-carb meals that people can prepare in advance include chicken lettuce wraps, Greek yogurt owls, egg muffins, vegetables, and protein.