What is a low-carb diet?
A low-carbohydrate or low-carb diet is a dietary approach that restricts the intake of carbohydrates, replacing them with higher proportions of proteins and fats.
The goal of such diet is to control blood sugar levels, improve insulin sensitivity, and often achieve weight loss. The specific amount of carbohydrates allowed can vary, for example, the Keto diet, which is one of the low-carb diets, allows the ratio of 5-10% carbohydrates to other macronutrients. Overall, low-carb diets typically involve reducing the consumption of sugars, grains, legumes, and starchy vegetables.
What foods are allowed in low-carb diets?
A low-carb diet encourages the consumption of meat and fatty fish like beef, pork, chicken, turkey, salmon, and mackerel, which are rich in protein and healthy fats.
Eggs are considered a versatile and nutritious source of protein and healthy fats and are commonly incorporated into low-carb diet.
Natural fats, such as those found in avocados, olive oil, coconut oil, and butter, are staples in this dietary approach.
Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are recommended due to their low carbohydrate and high healthy fat content.
Full-fat dairy products like cheese, cream, and butter can be included in moderation.
The allowed foods also include low-carbohydrate vegetables such as leafy greens, broccoli, cauliflower, zucchini, and bell peppers.
Berries like strawberries, blueberries, and raspberries, though lower in carbohydrates compared to most fruits, are advised in moderation.
Important note
A low-carb diet can lead to increased fluid loss, so staying well-hydrated is important. Additionally, maintaining proper electrolyte balance through the intake of sodium, potassium, and magnesium is crucial to avoid potential side effects of this dietary approach.
Before starting any new diet, it’s crucial to consult with a healthcare professional or a registered dietitian.
Nutrition
