To start a low carb diet one needs to make it a habit. Habit cannot be developed in one day rather at first one should start doing practice to take low carb diet on regular basis and in course of time practice will become the habit. Further one should convert the habit into a principle which will be one of the most valuable assets for a person.
The successful person who implemented the habit of taking low carb food, all of them had one common characteristic which is a strong desire and later on, they made it as a habit.
In one end you have fried, processed carbs, cakes, sweets, ice cream and at the other end very little carbs, whole foods, and no packaged goods. Just ignore those alluring items and start taking low carb food with enough confidence and desire to make your dream come true.
Why follow a low-carb diet?
Carbohydrate is the nutrient which has the greatest effect in terms of raising blood sugar levels and requires the most insulin to be taken or be produced by the body. Lowering sugar levels is clearly a benefit for people with diabetes and especially with type 2 diabetes to improve their diabetes control and reduce their dependency on diabetes medication. Low carb food also lower risk of severe hypo and health complication.
Steps to follow for low-carb:
It always depends on a person how he will plan for a low carb diet for weight loss and will make it possible. However, according to successful people’s opinion, there are some common recipes which are stated as below-
Low carb Breakfast:
- Coconut oil
- Green beans
- Avocado, salmon and sour cream
- Almond butter
- Yogurt with nuts and seeds
- Sausage and Egg Muffin Cups
- Cheese with butter etc
Low carb Lunch and dinner:
- Meat: Beef, lamb, pork, chicken, and others. If possible try to choose organic or grass-fed meats.
- Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
- Eggs: Omega-3 enriched or pastured eggs but preferably organic eggs
- Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
- Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil
- Drinking Water
- Sugar-free carbonated beverages,
Overall criteria for healthy low carb:
- Strong vegetable intake
- A modest increase in fat intake from natural sources
- Moderate protein intake
- Low reliance upon processed food, sugar and grains
- Moderate carbohydrate: 130 to 225g of carbs
- Low carbohydrate: under 130g of carbs
- Very-low-carbohydrate: under 30g of carbs
Not a low carb food to eat:
- Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Side effects that can be commonly experienced on a low carb diet include:
- Brain fog
- Possible nutrient deficiencies
If you are significantly reducing the amount of carbohydrate in your diet, you may need to make up some of the reduced calories with either protein or fat.
Someone with type 1 diabetes that does not need to low weight, may wish to aim for a low or moderate carbohydrate intake. Someone with type 2 diabetes, needs to lose weight, may wish to aim for a very-low-carbohydrate intake.
The lower your carbohydrate intake, the more likely you are to lose weight and the lower sugar levels you are likely to have. So, It’s important you choose a level of carbohydrate that works well for your health.