HOW TO START A LOW CARB DIET

WHAT IS A LOW CARB DIET PLAN?

A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat. Also a small trick to use for people that over eat is to drink a glass of water before each meal or big snack.

Keto diet – Under 20g net carbs per day (sometimes under 25g or 30g works)Low carb diet – Under 50g net carbs per dayModerate low carb diet – Under 100g net carbs per day

Some people opt to count carbs diligently and some choose to simply focus on eat low carb/keto foods.

Many people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.

WHAT ARE NET CARBS?

Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol.We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized.

BENEFITS OF A LOW CARB OR KETO DIET

Low carb diets have numerous benefits, including:

Weight loss Stable mood & energy levels Blood sugar control Reduced cravings & appetite Lower blood pressure Higher good cholesterol Skin improvements Digestive support Even possibly increased lifespan

BUT CHEVY WHATS A GOOD KETO DIET PLAN?

The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients, or macros, with a goal of reaching a state called ketosis.

Macronutrients are fat, protein, and carbohydrates. The ketogenic diet is generally 70% fat, 25% protein and 5% carbohydrates.

EASY STEPS FOR HOW TO START A KETO DIET OR LOW CARB DIET

The main point to start a keto diet plan or low carb diet is this:

RESTRICT CARBOHYDRATES. This is the most important! Restrict to less than 20g net carbs per day for a keto diet (some people can get away with under 30g). For a low carb diet, aim for under 50g net carbs per day, though some variations limit to somewhere between 50-100g per day (mostly if you are more active).

Get the carb limit down and you’re most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet or low carb diet:

Limit protein intake. A keto diet or low carb diet is not a high protein diet! Low carb is generally higher in protein than keto, but be careful with both. High protein diets can stress the kidneys, and besides, excess protein converts to glucose. Make your protein intake a goal to meet each day, but more than that is not better.Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles. Check the complete guide to keto flu symptoms and remedies here so that you can avoid it!Eat only when you are hungry. Get out of the mindset that you need to eat 4-6 meals per day or constantly snack. Eating too frequently on a keto or low carb diet is not necessary, and can affect weight loss. Eat when you’re hungry, but if you aren’t, don’t. Eating fewer carbs will make this much easier, as it naturally suppresses appetite.Focus on whole foods. Although eating natural or whole foods is technically not 100% required to restrict carbohydrates, eating processed foods will not help you get rid of cravings or be good for your body. Check the section below for more on what low carb foods are best.Exercise. This is not required for a low carb diet, but recommended. You’ll feel better, improve your health, and if your goal is weight loss, it will happen faster!

As a general guideline, here are the macro percentages for a low carb diet plan:

Fat: 40% to 70%Protein: 15 to 30%Net carbs: 15% to 30%

… and for a keto diet plan:

Fat: 60% to 75%Protein: 20% to 25%Net carbs: 5% to 10%

Working out 90 mins a week is also recommended for faster more effective results. If you needs some tips on working out please dont be shy to comment down below