HOW TO START A LOW CARB DIET

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       HOW TO START A LOW CARB DIET

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What Is A Low Carb Diet Plan? 
          A  low carb diet plan or keto diet plan is a way of eating the high fat which is moderate in protein and low in carbohydrates. 
It ends the blood sugar spikes and helps to burn the body fat.
There are various variations of low carb with different special 
 added characteristics.There are different types of carbohydrates which will vary depending upon your tolerance and activity level.
There are some common numbers of carbs:
Keto diet under 20 grams net carbs per day.
Low Carb diet under 50 grams net carbs per day.
Moderate low carb diet under 100 grams net carbs per day.
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What are net carbs?
         Carbs which are absorbed by the body is known as Net Carbs.
Net carbs can be calculated by the whole foods, subtract the fiber from the total number of carbs. Most of the people on low carb diet choose to count the total carbs rather than counting the net carbs. 
                            Benefits of low carbs diet
Low carbs diet have various benefits which includes:
  • Even possibly increased lifespan.
  • Helps in Digestive support.
  • Helps to improve the skin.
  • Helps in controlling the blood sugar level.
  • Higher good cholesterol .
  • Weight loss.
  • Reduced cravings and appetite.
  • Helps to lower the blood pressure
  • It helps to stable the mood and energy levels.                                                Image result for benefits of low carbs                                                               Easy steps to start a keto diet or low carb diet                                    There are some main point to start with a low carb diet and these are:
  • Restrict Carbohydrates- Restrict to less than 20 grams net carbs per day for a low carb diet is very important. 
  • Limit Protein Intake- Excessive protein diets can causes you stress in  the kidneys or beside areas, more protein converts to glucose which is not good for health. 
  • Drink lots of water- Water is very crucial for low carb diet or keto diet. When to consumes lots of carbohydrates then your body collect the additional glycogen in liver, where water molecules are bound.
  • Exercise- Exercise id not required for low carb diet, but it is suggested. If you wanted to feel better, improve your health and if your goal is to lose weight than exercise is best thing which will help in faster ways.
  • Focus of food- Eating healthy food rather than eating junk food is very essential for human body. Maintaining the healthy diet will make you feel good and fit as well.
  • Keep up electrolytes- Potassium and magnesium are the major electrolytes in humans body. If you want to choose to take supplements for electrolytes then its best to first consult with a doctor that understand and supports for keto or low carb lifestyles.                                                                                                                     Image result for how to start low carb diet                                                                                                                          Food to avoid on a low carb diet or keto diet                         Here are some list of foods which is to be avoided while low carb diet or keto diet: 
  • GRAIN- It includes wheat, bread, cereal, corn, pasta, rice, oats etc.
  • SEEDS AND VEGETABLES OILS- It especially includes margarine, canola oil, corn oil, grape seed oil and soybean oil. 
  • LOW FAT MILK- It include all cow's milk, cheese etc.
  • HIGH SUGAR FRUITS- It include bananas, pineapple, oranges, apples, grapes, etc.
  • LEGUMES- It include beans, lentils, chickpeas, etc.
  • STARCHY VEGETABLES- It includes potatoes, sweet potatoes, parsnips, etc.
  • SUGAR- It includes candy, pastries, cakes, ice-cream, chocolates, soda, juice, honey, maple syrup, etc. Image result for food to avoid in low carb diet                                                                                                                             THE BEST FOODS FOR LOW CARB DIET OR KETO                                          DIET.                                                     
  • Low carbs flours
  • Sugar free sweeteners
  • Nuts and seeds
  • Low carb fruits
  • Egg
  • Seafood 
  • Full fat dairy
  • Sugar free beverages
  • Herbs and spices
  • Low carb condiments
  • Healthy fats
  • Leafy greens
  • Low carb vegetables 
  • Meat
  • Poultry                                                                                                                          Image result for best food to eat in low carb diet                                                                                                                                                                                                                                

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