Content

• To step
• Part 1 of 3: Keep it simple
• Part 2 of 3: Planning your meals
• Part 3 of 3: Know the risks and benefits
• Tips
• Warnings
• Necessities

When you believe the myriad of books, websites, programs, celebrity statements, packaging materials and various do's and don'ts rules, sticking to a low-carb diet can seem like an impossibly complicated task. However, by sticking to some basics, planning your meals well, and drinking plenty of water (yes, really), you too will discover that a low-carb diet can be simple, simple, effective, enjoyable, and delicious.

To step

Part 1 of 3: Keep it simple

1. Simplify your definition of the low-carb diet. Start with the basics. When in the body, carbohydrates are converted into simple sugars (known as the glucose in your bloodstream) and are your main source of energy. A low-carb diet is based on the idea that if you don't have enough carbohydrates for fuel, your body will start burning stored fat to keep you moving.
   • There is no official definition of a low-carbohydrate diet, but the limit is somewhere between 50-100 grams of carbohydrates per day. This amount varies from person to person, depending on body weight. Anything under 50 grams can cause ketosis. In comparison, the Nutrition Center recommends that adults eat about 260 grams of carbohydrates per day.
   • Medical opinion about the efficiency of the low-carbohydrate diet is also mixed. It appears to be good for weight loss, or at least in the short term, and may have benefits for diabetics as it lowers blood sugar. The long-term impact on health is less clear. Consult your doctor before starting a low-carb diet.
2. Know how many carbohydrates are in certain foods. Once you start on a low-carbohydrate diet, you will likely know very quickly what is high in carbohydrates. However, it can be helpful to keep a list handy, especially in the beginning, to see how many carbohydrates different foods contain.
   • Such a list is especially useful when you eat out.
   • For example, check this extensive list for the amount of carbohydrates per product. For comparison, all of the foods below contain about 15 grams of carbohydrates:
   • 1 slice of bread; 1/2 bagel
   • 1 banana, or apple, ¾ cup of blueberries; 1 ¼ cup of strawberries
   • ½ cup of apple or orange juice
   • 1 cup of milk (skimmed, full or half skimmed)
   • ½ cup of cooked beans, lentils, corn, or peas
   • 1 small potato
   • ½ packet of ready-to-eat oatmeal
   • 15 chips or pretzels; 1 biscuit; ½ donut
   • ⅓ cup of macaroni and cheese; ½ sandwich with smoked chicken
   • ½ cup of ice cream
   • 1 ½ cups of cooked or 3 cups of raw vegetables without starch
   • Meat, fish, eggs and many spices, dressings and garnishes contain less than 5 grams of carbohydrates per serving.
3. Simplify the idea of ​​what is and what is not allowed. This is where it gets confusing. Different low-carb diet plans tell you different things about what to eat and what not to eat.
   • Some diet plans say you can eat fatty proteins (such as meat and dairy), but avoid just about all grains (especially if they contain gluten), while others want you to eat lean proteins and a small amount of whole grains.
   • Vegetables are most important in a low-carbohydrate diet. All vegetables contain carbohydrates, but some more than others. What you should focus on are the vegetables that are low in starch. In addition, there are some low-carb dieters who do not even count green vegetables without starch in the daily amount of carbohydrates they eat. That's because these vegetables are so high in fiber that the carbohydrates would be neutralized by them.
   • To make your low-carb diet easier, you need to simplify your criteria: more protein and vegetables, less processed starches and refined sugars, and a lot more fresh food.
   • A simple tip would be to eat a lot of lean proteins and vegetables, prepared in a simple way; add some side dishes in the form of whole grains, legumes, low-fat dairy and fruit, and cut processed foods altogether.
4. Don't buy anything you don't need. If guides or diet plans help you stick to your low-carb diet more easily, it could be a useful expense for you. But you can also very well start a diet and stick with it without those kinds of things. Just repeat for yourself: more protein, more vegetables, less starch and sugar.
   • Buy as little prepackaged low-carbohydrate food as possible. It's always better to eat fresh, unprocessed food.
5. Realize that you really won't be hungry all the time. That may be your first concern when you consider that you can no longer eat bread, pasta, potatoes, and other things that you see as filling (and delicious). Your body can and will adapt so that you feel satisfied just as easily when you eat fewer carbohydrates.
   • With a low-carbohydrate diet you don't eat less, but differently. Stick to 3-4 meals a day, with small, healthy snacks as needed. You will also be less hungry because your blood sugar is better regulated. If you eat fewer carbohydrates, you will have fewer fluctuations in your blood sugar. This makes you less hungry or hungry.
6. Make water your best friend. You may not believe it, but water will fill you up quickly and make the transition to fewer carbohydrates easier.
   • You should drink at least 8 large glasses of water, but more is even better.
   • Bring a bottle of water with you throughout the day. Drink regularly before you get thirsty. If you find yourself feeling hungry (especially a biscuit, candy, etc.), drink water first and see if that satisfies your appetite.
   • Slice a lemon and add it to your pitcher with water for a nice flavor.
7. Fill your kitchen cupboards with the right things. If you live in a household with carbohydrate eaters, you can't keep out the potatoes and sandwiches, but you can make sure there are plenty of low-carb options.
   • Fill your kitchen cupboards with, for example:
   • cans of tuna / salmon / sardines
   • cans of vegetables / fruit (without sugar)
   • chicken / beef stock
   • canned tomatoes / tomato paste
   • peanut butter without sugar
   • jars of roasted peppers
   • olives, pickles and capers
   • whole wheat pasta, brown rice, whole wheat flour
   • oatmeal and muesli without sugar
   • sugar substitute
   • olive oil
   • If you are going to develop your own adjusted low-carbohydrate menu, you automatically add products to your own liking.

Part 2 of 3: Planning your meals

1. Make sure your breakfast is high in protein. If an old-fashioned breakfast of eggs and bacon sounds good to you (without bread, potatoes, or pancakes), you're in luck.
   • A poached or fried egg, with bacon or sausage if you like, can become your standard daily breakfast.
   • For a bit more variety, you can make an omelet with all kinds of vegetables (spinach, peppers, sun-dried tomatoes, zucchini, etc.), meat, and a little cheese in it.
   • You can even try low-carb muffins and blueberries or zucchini.
   • Drink water, and coffee or tea (without sugar, with sweetener if you prefer) if you need some caffeine.
2. Scrape your sandwich at lunch. Take the tasty things with which you top your sandwich, but scrape the bread yourself, then you are already well on your way to a low-carbohydrate lunch.
   • Roll some tasty meats in a lettuce leaf. Add mustard, some cheese, pickles or other tasty things. Eat fresh vegetables such as carrot, celery, paprika, etc.
   • Make a chicken or shrimp salad and do not have bread with it. Just eat it like that, with a knife and fork, and some vegetables on the side.
   • You can make low-carb pizza in the evening and eat the leftovers at the next lunch.
   • Drink - you guessed it - water. Is a glass of icetea or cola ruining your entire diet with just a single drink? No. But get used to water becoming your standard drink.
3. Eat meat and vegetables without potatoes in the evening. Steak, meatballs, pork chops, grilled chicken or fish (no frying or breading) - these will be the foundation of your evening meal. Eat roasted or grilled vegetables and a salad.
   • Rely on herbs, spices and other seasonings - capers or olives, for example - to give your meals a great flavor.
   • With roasted pork tenderloin, with green asparagus and a salad, for example, you will even make your family of carbohydrate lovers happy at dinner.
   • And now all at once: Drink water!
4. Eat low-carb snacks. If you get starved between meals, you'll be more likely to smuggle with carbohydrate-rich treats, so be prepared to bring your own snacks so you can get to the end of your workday without sinning.
   • Something as simple as a handful of almonds or blueberries (both of which are part of a low-carb diet) can give you a quick boost.
   • Other options include chopped vegetables with a low-carb dressing; pieces of mozzarella; a bowl of yogurt, just to name a few. Don't eat too much fruit, but an apple, orange, some grapes, dried apricots or unsweetened applesauce is always better than a bag of chips or a slice of cake.
   • Did we mention you should drink water?

Part 3 of 3: Know the risks and benefits

1. Look at more benefits than just losing weight. There is still disagreement as to whether it is mainly low-carb or diet, but there is ample evidence that people who follow a low-carb diet can prevent or improve health problems such as diabetes, high blood pressure, metabolic syndrome and cardiovascular disease.
   • A diet low in carbohydrates has the advantage, over a diet in which a normal amount of carbohydrates is eaten, that it lowers the amount of HDL ("bad") cholesterol and triglyceride levels.
2. Know the risk of eating too few carbohydrates. Our body uses carbohydrates to produce the energy it needs to function. If you follow the low-carbohydrate diet properly, it should not cause health problems, but there are risks associated with eating too few carbohydrates.
   • If you overdo it and eat less than 50 grams of carbohydrates, you run the risk of ketosis. This occurs when ketones build up in the body, due to excessive breakdown of stored body fat to provide energy, and can cause nausea, fatigue, headaches and bad breath.
   • In the first few weeks of a low-carb diet, you may experience symptoms related to ketosis - nausea, bad breath, etc. - as your body adjusts to eating fewer carbohydrates. That will pass, and after that you should feel better than ever.
   • There are medical practitioners who believe that a low-carbohydrate diet increases the risk of cardiovascular disease and cancer in the long term, because higher amounts of animal fats and proteins are consumed. But these long-term risks, like the benefits, are speculative rather than definitive.
3. Make sure you don't lack nutrients. Especially if you follow a low-carbohydrate diet for a longer period of time, there is a risk that you will be deficient in vitamins and minerals, which can make your bones more fragile, disrupt your digestion and lead to more chronic diseases.
   • Fruits are full of sugars, but also full of vitamins and minerals. So don't completely cut them out of your low-carbohydrate diet. Make sure they play a supporting role, not the main part of your menu.
   • You may want to consider taking a multivitamin supplement or other supplements, but it is better to discuss this with your doctor first.
4. Consult your doctor. Before starting a low-carb diet, talk to your doctor about your needs. Discuss your medical history and the risks or benefits the diet may have for you.
   • Especially if you have heart disease, reduced kidney function, diabetes or any other condition, it is very important to consult your doctor. He / she may say that you can start following the diet and that it may be good for you, or he / she may have specific advice or additional guidelines for you.

Tips

• Cheese is also good if you eat it in moderation. It adds flavor to your dishes.
• Remember that fast food is full of trans fats and carbohydrates, so that's something you should definitely avoid.
• Get to love salads. Steak with salad is an excellent low-carb meal. If you want to save time, you can buy pre-cut lettuce.
• Nuts and beans are a gray area. They consist of about 60% starch. Sesame seeds are delicious on a salad. If you are going to have a snack, drink water first and see if you are still hungry. If not, eat 10-15 nuts, do not take the whole bag with you.
• If you did end up at a fast food restaurant, order a small hamburger, not an entire menu. The best way to make it fit into your diet is to eat just the meat and leave the bun. Use the bun to hold the meat and put only the meat in your mouth. Then turn it over and eat the other side until you've finished all the meat and the bun is empty. With practice, you can do this so well that your mom probably won't even notice.
• Fruit contains a lot of sugar, but berries contain the least carbohydrates, so you can add those to your yogurt every now and then. Strawberries, blueberries, and raspberries are fine, but cherries contain a lot more sugar. You can find them in the freezer all year round. An apple or orange now and then is also good.

Warnings

• Know that there are risks associated with a low-carbohydrate diet. Always consult your doctor first.
• Try to keep temptations out of your home as much as possible. If you live with carb eaters, that might be tricky, so always have a pitcher of water on hand. That can prevent you from going wrong.
• If you are in any doubt about your health, see your doctor and have an examination before you start and after a few months. Many doctors support the low-carb diet these days, realizing that if you do it right, it is a healthy way to eat. Assess how you feel. In general, your body will have to adjust for the first week, but that will pass.

Necessities

• Water jug
• A water bottle that you can take with you everywhere
• Perseverance