Easy tips for starting a Low Carb Diet
We’ve talked about the low-carb lifestyle here for much of the past decade. And it has taken many shapes and forms since then. However, a little refresher never hurts – especially for those just starting out.
We strongly believe that many will find an ideal solution if and when they finally try or discover the carnivore diet.
Easy tips for starting a low carb diet
The low-carb diet remains one of the most recommended dietary approaches for those want to lose weight fast and return to a healthy figure. While reducing the overall carb intake, one is recommended to increase the percentage of fat and consume proteins in moderate quantities.
It is worth mentioning that the low-carb diet is particularly useful for people who are dealing with blood sugar fluctuations, meaning spikes and crashes. It allows the body to burn excess fat, reducing the adiposity percentage. So, if you are interested in following this diet, we have a number of useful tips for you to consider.
#1 Cut back on your overall carb intake
This is the first thing that you need to do and, probably, the most difficult. While following the low-carb diet, you should consume between 50 and 100 grams of carbs per day, in accordance to how active you are.
If you want to reach the state of ketosis and burn even more fat, then you should consume between 20 and 30 grams of carbs on a daily basis. Organize your meals accordingly and pay attention to hidden carbs, as these can add to the final quantity as well.
#2 Opt for a moderate consumption of proteins
When reducing the intake of carbs, many people have the tendency to compensate by eating more protein. Nonetheless, for the low-carb diet to be successful, only a moderate quantity of proteins should be consumed.
For the keto diet, you should reduce the intake of proteins even more. Why? If your diet contains too much protein, the kidneys will be subjected to unnecessary stress and the excess will be transformed into glucose. So, you will be back to square one.
#3 Do not fear fat
For a long time, we have heard that fat is bad and that we should consume low-fat products. Today, it is known that healthy fats are necessary and, more importantly, they can help us lose weight. While following the low-carb diet, learn how to use fat to feel full and energetic at the same time.
While the protein and carb intake must remain constant, you can modify the fat intake in accordance to your objectives. For instance, if you want to lose weight, you should decrease the fat intake as well. Make sure to eat enough fat so that you do not feel hungry but do not go overboard.
#4 Do not forget to drink water
Adequate hydration is important to our health. But it gains even more importance when following a low-carb diet. The fewer carbs you eat, the less glycogen deposits we will have in our bodies. In turn, this leads to dehydration, as glycogen tends to attach to water molecules.
Dehydration can cause a false sensation of hunger, so you need to pay attention to such matters. Educate yourself to drink more water while following this diet and avoid dehydration, along with the negative consequences it might bring. You might also want to drink electrolyte-rich beverages, in order to avoid electrolyte loss as a result of a reduced carb intake.
#5 Pay attention to the actual sensation of hunger
Most people tend to consume carbs when they are stressed, tired or depressed. They are not eating them because they are actually hungry but because the body, and especially the brain, needs a rapid boost of energy. This is followed by the subsequent crash and additional weight gain.
It might take some time but you need to educate yourself on eating only when you are hungry. You can plan your days in advance, so that you are covered for the main meals and snacks. Refrain from eating when you are not hungry and do not give into carb cravings, as this will only reinforce your appetite for them.
#6 Opt for healthy foods
Going on a diet might also mean that you will have to change your entire outlook on food. Many refined products contain hidden sources of carbs, causing us to gain weight and present an increased risk of diabetes. The solution is to opt for healthy foods, preparing your own meals at home.
By giving up processed or extensively-refined products, you will no longer experience carb cravings. You will find it easier to stick to your diet and achieve your weight loss goals. Most importantly, you will learn how to eat healthy and avoid foods that are not good for you, or anyone else for that matter.
In conclusion, these are some of the tips worth remembering when starting a low carb diet. While changing your outlook on food, you will also learn how to be resilient and use your diet to stay healthy. Keep in mind that food is meant to be enjoyed, so it should always be prepared from fresh and wholesome ingredients.