A low carb diet is a dietary plan that limits the consumption of carbohydrates for the purpose of weight control. Dieters limit the consumption of carb-rich products, substituting them with foods that are high in proteins and fats. While many recommend low carb diets, some people complain of having side effects such as tiredness, constipation, bad breath, and more. With these considerations in mind, how to stick to a low carb diet and be on the safe side?
First, you should not consume large amounts of foods that are high in proteins. Proteins act to increase the circulation of insulin in the body. This hormone signals to your body that it has to accumulate fat deposits; so, protein-rich foods should be consumed in moderation. What is the amount of proteins to consume? You need them to repair damages to the muscle tissue. They also supply the glucose required for the proper functioning of the brain. Proteins are transformed into glucose by the liver, but how much you should consume depends on your lifestyle, weight, height, and the time you have been on the diet. You will find some online calculators that will calculate the required amount in your case.
To avoid kidney problems, you need to consume plenty of water. The workload of your kidneys will be higher, due to the lower consumption of carbohydrates, and more water will be necessary.
Your diet should include lots of low carb fruits and vegetables because they contain fiber. Vegetables low in carbohydrates are lettuce, broccoli, spinach, cauliflower, and others. Low-sugar fruits are also beneficial when you start a low carb diet. These are papaya, blueberries, apples, watermelon, peaches, cantaloupes, and others. Generally, try to consume lots of non-starchy vegetables, whenever possible.
To be on the safe side, you should take sufficient amounts of minerals and vitamins. Calcium, potassium, and magnesium should be present in your diet. In this way, your electrolytes will be kept in balance, which can be a problem when you are on a low carb diet.
A healthy diet should include plenty of fresh, natural products. Try not to eat processed snacks and meals, even those with low carbohydrate content. Processing reduces their nutritional value and besides, processed foods contain more calories, fats, and sodium.
A low carb diet is beneficial if the intake of carbohydrates is suitable for your circumstances. If you are a prediabetic, for example, you have to monitor your blood glucose so that your blood sugar level remains normal and stable. In this way, you will know what amounts of glucose your body tolerates.
Finally, it is recommended to include seeds and nuts in you diet. They are rich in nutrients and will, to an extent, substitute starchy foods. Nut flours can be used to prepare muffins, pancakes, and other baked goods. Flax seeds are also beneficial for your health and can be used in baking. The combination of proteins, fiber, and healthy fats in nuts will make your low carb diet a healthy one.
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