Content

• Steps
• Advice
• Warning
• What you need

If you've ever learned the principles of what "shoulds" and "shoulds" eat through books, the internet and how celebrities stay in shape, you might argue that following a low-carb diet seems to be as impossible. However, the problem becomes simpler, easier, and more enjoyable if you are willing to follow some basic principles, make the menu and drink plenty of water (really drink plenty of water).

Steps

Part 1 of 3: Understanding the Problem in a Simple Way

1. 

   Simplify the definition of a low-carbohydrate diet. Let's start with the basics. Once in the body, carbohydrates are converted to simple sugars (called blood glucose), which is the main source of energy. Low-carbohydrate diets are based on the assumption that the body will have to burn excess fat to maintain daily activities when there are not enough carbohydrates for fuel.
   • There is no official definition of this diet, but it is common to limit carbohydrate intake to around 50-100g / day and vary depending on body weight. Consuming less than 50g / day often causes the body to fall into a state of ketosis. Compared to normal American food guidelines, they eat 225-325 grams of carbohydrates per day (900-1300 calories).
   • There is also no consensus in the medical community about the effectiveness of a low-carbohydrate diet. The benefit is weight loss, at least in the short term, and also benefits diabetics by reducing blood glucose. The long-term health effects are still unclear, so you should consult your doctor before starting a low-carb diet.

2. 

   
   
   Know the amount of carbohydrates in food. At the beginning of this diet, you must have a solid understanding of foods rich in carbohydrates. However, you should keep a notebook with you early on to identify the carbohydrate content of many foods.
   • It is especially helpful when you are out eating out.
   • For example, see this detailed chart for the amount of carbohydrates found in many foods. For the sake of comparison, each of the following foods contains about 15 grams of carbohydrates:
   • 1 slice of bread; ½ bread ring
   • 1 banana, orange or apple; ¾ cup blueberries; 1 ¼ cup of strawberries
   • ½ cup of apple or orange juice
   • 1 cup milk (skim, whole or partially skim)
   • ½ cup cooked beans, lentils, corn or peas
   • 1 small baked potato
   • ½ instant oat pack
   • 15 chips or cookie sticks; 1 cookie; ½ donut ring
   • ⅓ cup mac & cheese; ½ chicken sandwich
   • ½ cup of ice cream
   • 1 ½ cup cooked vegetables or 3 cups raw non-starchy vegetables
   • Meat, fish, eggs and many spices, sauces, toppings contain less than 5 g of carbohydrates per serving

3. 

   
   
   Simplify the problem of what "should" and "shouldn't" eat. This is the point that confuses you, as you will read different information about the carbohydrate diet plans.
   • Some recommend eating high-fat protein (like meat and dairy) and avoiding most nuts (especially gluten), while others insist on eating low-fat protein and a moderate amount of whole grains. .
   • Vegetables are the staple of a low-carb diet. All vegetables contain carbohydrates, but some contain quite a few. You should focus on eating starchy vegetables'.In addition, some people who follow this diet claim that non-starchy vegetables do not contribute to increased carbohydrate intake. The reason is that they contain a lot of fiber and fiber is believed to neutralize the carbohydrates in vegetables.
   • To keep it simple, you create the following rule: eat more protein and vegetables, less carbohydrates and refined sugars, and very few processed foods.
   • Just be sure to eat plenty of lean protein and vegetables, simple processing, whole grains, legumes, low-fat dairy products and fruits, and avoid processed foods.

4. 

   
   
   Don't buy what's unnecessary. A diet plan or guide is worth buying only if it will help you in your diet pursuits. However, you can do it yourself without buying those. Remember "more protein, more vegetables, less carbohydrates and sugar".
   • Try not to buy pre-packaged low-carbohydrate foods, if possible, and stick to fresh, processed foods instead.

5. 

   You won't be hungry. This is probably the first worry when you think of giving up on bread, pasta, potatoes and foods you consider to be filling (and flavor rich). Your body can and will adjust to a low-carb diet.
   • You don't eat less, you just eat differently. Eat 3-4 meals a day, with small, healthy servings, depending on your needs. You are less hungry because your blood sugar is steadily regulated. In the absence of a lot of carbohydrates, blood sugar spikes and falls spike, so hunger or cravings aren't overpowered.

6. 

   Diligently drink water. Surprisingly, you can get through the early stages of the diet by drinking water to fill your stomach.
   • Drink at least 8 cups (250 ml) of water per day.
   • Always carry a bottle of water with you. Drink water regularly before feeling thirsty. We often feel very thirsty after eating cookies or donuts, the first thing you need to do at that time is drink water.
   • If you want the water to taste better you can add a few slices of lemon.

7. 

   Buy and store the right foods. If you live in the same house with people who eat a lot of carbohydrates, you can't eat as much potatoes and bread as they do, and stock up on foods for a low-carb diet yourself.
   • Examples of the main foods used in this diet include:
   • canned tuna / salmon / sardines
   • Canned vegetables / fruits (pickled)
   • chicken / beef broth
   • canned tomatoes / tomato sauce
   • low-sugar peanut butter
   • baked bell peppers in a jar
   • olives, pickles and capers
   • whole grain pasta, rice and flour
   • Fiber-rich oats and whole grains
   • sweeteners replace sugar
   • olive oil
   • You can build your own menu and buy stock items accordingly.
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Part 2 of 3: Meal Planning

1. 

   Eat plenty of protein for breakfast. If you can eat a traditional breakfast with steak and eggs then you're in luck (except toast, fried or cake).
   • Hard-boiled eggs or scrambled eggs with steak or sausage is a standard breakfast.
   • For more variety you can make an omelette with a variety of vegetables (spinach, bell peppers, sun-dried tomatoes etc.), meat and some cheese.
   • Low-carbohydrate blueberries or a zucchini muffin.
   • Drink water after drinking coffee or tea (do not add sugar, but substitute sweeteners) if you need caffeine to stay awake.

2. 

   Do not eat sandwiches at lunch. You just eat the delicious gut sandwiched between two sandwiches, not the bread, it's a low-carb lunch.
   • Ham roll in lettuce leaves. Add mustard, a pinch of cheese, pickled cucumbers, or other add-ons. Serve with fresh vegetables like carrots, celery, sliced ​​bell peppers, etc.
   • Mix chicken or shrimp salad but not with bread. The simple way of cooking is to use pork and add green vegetables.
   • A low-carb pizza can be eaten at dinner and for lunch the next day.
   • Of course, continue to drink water. Could the occasional cup of iced tea or soda ruin your diet? Certainly not, but in general you should choose water as your standard drink at mealtimes (and other times).

3. 

   Dinner with meat but without potatoes. Steak, meat balls, pork ribs, chicken or grilled fish (not fried, not with bread) are the main dishes at dinner, served with grilled vegetables and mixed salads.
   • Use side foods to change the flavor between meals, like capers or olives.
   • A pork fillet served with grilled asparagus and coleslaw is not only delicious for dieters, but also for those who are not on carbohydrate diets.
   • Continue to drink water!

4. 

   Prepare low-carbohydrate snacks. Getting too hungry between meals will only make it easier for you to fall into the habit of eating a lot of carbohydrates, so pack a few low-carb servings to stay active throughout the day (or whenever possible). any need).
   • Just preparing something as simple as a handful of almonds or blueberries (both of which are considered moderately high in carbohydrates) can provide instant energy.
   • Standard options include chopped veggies with low-carb condiments, shredded cheese or unsweetened yogurt and so on. You should limit fruit intake a little, but eat an apple, oranges nonetheless, grapes, dried apricots, or a cup of unsweetened apple / peach sauce are much better than a bag of french fries or a snack.
   • Do not forget to drink water after eating.
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Part 3 of 3: Identify risks and outcomes

1. 

   Benefits in addition to weight loss. It is not clear whether the benefits of this diet are due to "reduced carbohydrates" or the "diet" portion, but there is evidence that people following a low-carb diet can prevent or improve a diseases such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease.
   • Eating less carbohydrates is actually more beneficial than eating it normally when it comes to lowering HDL (bad) cholesterol and triglyceride levels.

2. 

   Understand the risks posed by a lack of carbohydrates. Your body needs carbohydrates to convert it to the energy it needs, but eating a low-carbohydrate diet rightly won't cause any significant health problems, only if you reduce your excess carbohydrate intake is risky.
   • If you cut down on excess carbohydrates by less than 50 g a day, there is a risk of falling into ketosis. This occurs when stored fat is burned too much to be converted into energy and causes ketones to accumulate in the body, causing nausea, fatigue, headache and bad breath.
   • Within the first week or two of starting a low-carb diet, you may experience ketosis-like symptoms as your body gets used to reducing carbohydrates, such as nausea, headache, and breathing. But the symptoms should pass and you will slowly feel better, even better than before.
   • Some medical experts believe that a diet low in carbohydrates increases the risk of cancer and cardiovascular disease in the long term, as the body absorbs significant amounts of animal fats and proteins, but these long-term risks As the result, it is only speculation rather than certainty.

3. 

   Don't forget to add nutrients. After going on a low-carb diet for a long time, you run the risk of vitamin and mineral deficiencies that can cause a lot of problems like osteoporosis, digestive disorders and a higher risk of chronic diseases. other.
   • Fruits contain a lot of sugar, but they are also high in vitamins and minerals, so don't completely eliminate fruit from your diet. Fruit should be a complementary dish, not a daily main dish.
   • Consider taking a multivitamin or other supplement, but it's best to consult your doctor first.

4. 

   Get advice from a medical professional. Talk to your doctor or health care professional about your intentions on a low-carbohydrate diet. You should study with them about your medical history, the risks involved, and the benefits of your diet.
   • If you have heart disease, impaired kidney function or diabetes and so on, you must tell your doctor about this. A low-carb diet may still be right for you and may even be beneficial, but your doctor will advise and guide you.
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Advice

• Cheese has a medium carbohydrate content, making it suitable for use as a flavoring supplement.
• Remember that fast foods contain a lot of trans fats and carbohydrates so they should be avoided.
• Practice eating salad dressings. Steak and salads are great for a low-carb diet. You can buy pre-cut lettuce to save time.
• Nuts and beans belong to the medium group, they contain about 60% starch. Sesame is suitable for eating with salad dressing. When you crave snacking, you should first drink water to see if you have no cravings, otherwise you only eat about 10-15 seeds at a time, you shouldn't eat a whole bag or a whole box.
• Fast food is a necessity in a busy life, but you should only order a standard serving, not a whole combo with a big hamburger. Hamburgers can be used on a carbohydrate diet as long as you only eat the meat in the middle. Use 2 slices of bread to hold the meat and eat the meat inside, rotate the cake and do the same on the other side, eating all the sandwiches in between and leaving two slices of bread. After a few times you can practice this way of eating quite neatly, even your mother won't detect it (but your 5 year old baby can).
• Fruits also contain sugar, even though small berries are the least carbohydrate-rich, so you can use berries from time to time to add flavor. Cherry has a fairly high sugar content, but strawberries, blueberries and blackberries are great to include in your diet. These fruits are sold frozen year round. Sometimes you should also eat apples or oranges.

Warning

• Be aware that a low-carb diet also carries some risks, and be sure to consult your doctor before starting.
• Eliminate all the causes of carbohydrate-rich food cravings from your home. However you cannot do this if you live with someone who eats carbohydrates, if so you should bring a water bottle. Water will help you overcome your cravings.
• If in doubt about your health, you should get tested before you go on the diet and test again a few months later. Many doctors now support a low-carbohydrate diet and find it a healthy way of eating when applied correctly. Usually your body has to go through a period of adjustment during the first week to adapt to a new diet, but it will certainly pass.

What you need

• Water bottles
• Leak-proof sports water bottle to take with you wherever you go
• Determination