Following a diet with low carbohydrate intake is one popular way to shed extra pounds. But low-carb diets aren’t as simple as cutting carbs and waiting for the miracle. They require finesse to work and deliver results.
Our guide will uncover the best low-carb diet tips you can use.
What Kind of Diets Make for Low-Carb Ones?
There’s no one way to describe what a low-carb diet is. But in essence, it’s any diet with reduced carbohydrate intake, compared to the standard American diet.
How big of a reduction are we talking about?
On a low-carb diet, the daily carbohydrate intake is kept within one of these key ranges:
- Less than 50 grams This is where keto diets fit right in. As well as any other low-carb diets that are geared towards losing weight rapidly. While this range doesn’t limit veggies, it does restrict the consumption of fruits and berries, allowing only the low-glycemic ones.
- Up to 100 grams, Paleo diets are a fit for this range. Since there’s no concern about staying in ketosis here, veggies and fruits can be eaten without severe limitations. The range is suitable for low-carb diets that aim at steadier weight loss over longer periods of time.
- 100 to 150 grams This range caters to low-carb diets that try to solidify the results of a successful weight loss program. On top of helping maintain a healthy weight, the range facilitates frequent exercise on a low-carb diet. It even has room for potatoes and other starchy foods.
The exact range you choose depends on what you want to accomplish with your low-carb diet.
How do you plan one, though?
Key Strategies for Devising a Low-Carb Diet Plan
Once you zero in on the acceptable daily carbohydrate range, you can:
- Get to know the food choices The low-carb diet excludes everything with rich carbohydrate content and cuts the high-glycemic sugary and starchy foods. Instead, it prioritizes high-grade sources of protein, like nuts and seeds, and fat, like coconut and olive oil.
- Learn to assess carbs Carbs become a rare commodity on a low-carb diet. And it pays to be able to accurately assess them in both foods and portions.
- Put thought into all your meals Planning your meals beforehand helps keep track of the carbs you’re eating. And easily spot the source of nutritional deficiencies if you develop any.
- Prepare meals in advance Have your meals at hand when it’s time for them. And you’ll be much less inclined to reach for those unhealthy snacks.
These strategies aren’t complicated. And they make sticking to a low-carb diet much smoother.
But there are more tricks you can employ.
Low-Carb Diet Tricks You Can Put to Use
These tactics can further boost the success of your low-carb diet plan:
- Always keep low-carb snacks at hand Having nutritious low-carb snacks, like a handful of nuts, at the right moment can be game-changing. And prevent you from going for tasty but unhealthy snacks.
- Learn to distinguish carbs When you get to your daily portion of carbs, make sure the bulk of it consists of healthy slow-digesting carbohydrates.
- Give a try to carb cycling Eat minimal carbs for several days and then up to their intake for one day. This gives your body a chance to adjust energy levels.
- Don’t go too far If you can’t overcome fatigue, headaches, nausea, and other symptoms after starting a low-carb diet, you’re doing something wrong.
By making use of these techniques, you can minimize the risk of derailing your low-carb diet.
What else can mess up your low-carb diet?
What Not to Do on a Low-Carb Diet
Don’t run into these common low-carb diet pitfalls:
- Consuming too much protein Getting too much protein on a low-carb diet triggers gluconeogenesis. And as the body starts making glucose out of amino acids, the low-carb diet stops working.
- Shying away from fat Healthy fats are a must for low-carb diets to work. Without them, the body can’t produce ketones, getting out of ketosis.
- Giving up Like every other diet, low-carb nutrition takes time to work. Avoid calling it quits after you run into difficulties.
- No feedback Eating fewer carbs means fewer vitamins and minerals. You can prevent micronutrient deficiencies by keeping track of everything you eat.
This completes our guide. We hope our low-carb diet tips will help you stay at the top of your low-carb dieting game.
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