Low-Carb Diet Plan Coach
Have you ever been on the fence about adopting a new low-carb diet plan? We’re here to help you understand how it works so you can choose the right low-carb diet plan for your body.
It’s been proven that eating too many carbohydrates can make it difficult for your body to maintain a healthy weight. That’s because carbs are converted into glucose, which leads to increased appetite and cravings. This often leads to binge eating, which makes weight loss nearly impossible.So, a low-carb diet might be the way to go if you want to get lean without packing on the pounds.
For those who don’t know, low-carb diet plans are great for helping you shed those extra pounds. It’s a new weight-loss approach that allows your body to use fat as energy instead of carbohydrates. This means that instead of eating complex carbohydrates like pasta or pieces of bread, you’ll eat foods like pork chops, dairy, non-starchy vegetables, tuna, fish, and steak instead.
If you want to lose weight by adopting a low-carb diet plan, you must go through the right steps. While there are several such diets out there, all of them have their pros and cons. To choose the best one of all, you need to know exactly what it entails as well as its benefits and/or disadvantages. So, let’s get started:
The Basics Of Eating A Low-Carb Diet
A low carbohydrate diet is not clearly defined, and what is low for one person might not be low for another.The ideal carbohydrate intake for a particular person is influenced by age, sex, muscle mass, level of activity, personal preferences, food choices, and metabolic health.
Low-carb diets are frequently used to encourage weight loss and regulate blood sugar levels and have also been linked to many positive health effects.These include improved cardiovascular health, lowered blood pressure, and reduced chances of developing gestational or type 2 diabetes. Other benefits also includeimproved cholesterol levels, reduced inflammation, and improved mental health.
As previously mentioned, there are various low-carbohydrate diets, and each one has a different daily carbohydrate limit. Less than 26percent of the total daily calories in a typical low-carb diet comes from carbohydrates. This equates to less than 130 (g) of carbohydrates per day for individuals who follow a 2000-calorie diet.
Types Of Low-Carb Diet Plans
The first thing you need to understand is that there is no “one-size-fits-all” diet when it comes to low-carb eating. That said, here are some of the most common options:
1. High Protein Diet
High protein diets include lean meat and fish, as well as eggs, dairy products, and protein supplements. This diet can help you lose weight quickly because it provides your body with plenty of protein—which helps prevent hunger and cravings from occurring. It also keeps your metabolism running at top speed so that you burn more calories throughout the day.
2. The Ketogenic Diet
The Ketogenicdiet is based on the theory that if you eat extremely low amounts of carbohydrates and moderate amounts of protein, your body will begin to burn fat instead of sugar for energy. This process is called ketosis and promises rapid weight loss without hunger.It’s also been shown to help with improved mental health, diabetes, and epilepsy.
Thus, in this diet, you’ll eat high-quality foods like meat, fish, eggs, cheese, and butter—but without grains, fruit, or starchy vegetables.
3. Paleo Diet
The paleo diet is a weight loss strategy based on the belief that humans are biologically adapted to eating the foods available to our hunter-gatherer ancestors.
The paleo diet emphasizes eating meat, fish, fruits, and vegetables—foods that were abundant during human evolution. It also advises limiting carbohydrate intake to no more than 20 grams per day.
According to proponents of this diet plan, it can help prevent heart disease, diabetes, and other chronic conditions by cutting out processed foods from your diet altogether!
Permitted Foods For Low-Carb Diet
We know when it gets down to planning a diet, all calories are not created equal. Some foods will leave you feeling fuller longer than others. This means that if you’re aiming for fat loss on a low-carb diet, you want to choose foods that make you feel full faster and longer.
So, here’s a list of food you can incorporate into your low-carb diet today:
- Leafy green vegetables:Spinach, kale, collard greens, lettuce, broccoli, turnip greens, cauliflower, and bokchoy.
- Nuts and seeds:Flaxseed, walnuts, almonds, pumpkin seeds
- Fats and oils:Olive oil, avocado oil, coconut oil, butter, lard, cream, cheese, Greek yogurt
- Meat and fish:The best way to stay on track with your low-carb diet is by eating leaner cuts of meat like lamb, chicken, and fish instead of fatty cuts like steak. And don’t forget about lean ground beef and pork!
- Low-carb fruits: All berries (black currants, blueberries, strawberries, raspberries), oranges, cherries,lychees, watermelon, peaches, cantaloupe, and apples
- Eggs:Eggs (egg whites and yolks) are a great source of protein, fats, and essential nutrients, like choline and vitamin B12.
- Beans:Beans are an excellent source of protein, potassium, and fiber. They can be eaten as a side dish or added to salads for extra flavor.
Foods To Avoid In A Low-Carb Diet
- Alcohol:It’s not just for breakfast anymore! Alcohol can cause serious problems for anyone who wants to follow a low-carb diet plan, so it’s best avoided altogether.
- Artificially Sweetened Beverages: These drinks are usually high in calories and sugar—and that means they’re not good for your weight loss efforts either!
- Starchy vegetables: Starchy vegetables, including potatoes, corn, and sweet potatoes, are high in carbs, which means they will spike your blood sugar quickly.
- Processed foods:Processed foods are typically high in sugar and carbs, making it difficult to stick to a low-carb diet. If you want to avoid processed foods, try to limit your intake of bread, pasta, and other refined carbohydrates.
How to Calculate Your Daily Carbohydrate Intake
If you’re not a seasoned veteran of the low-carb lifestyle, it can be hard to know what kind of carb count is right for you.
We’ve got your back—here are some general rules associated with a low-carb diet and weight loss:
1. Low Carb Diet: Less than 100 grams of carbs per day
Eating less that 100 grams of carbs per day, also known as the low-carb diet is a good starting point for most people. This amount is enough to keep you full and satisfied but not so much that your blood sugar spikes too high.
You can eatthe following carbohydrates:
- every vegetable
- a few pieces of fruit each day
- moderate amounts of healthy starches such as potatoes and yams, as well as healthier grains such as rice and oats
If you’re looking for more guidance, start by checking out our low-carb diet plan at Love This Diet!
2. Consuming less than 50grams of carbs per day can be considered Keto Diet
If you are on a moderate to strict low-carb diet, you can only consume less than 50 grams of carbs per day to help lose weight. If you’re trying to build muscle or just maintain your current physique, however, it’s best to eat 100-200 grams per day.
You can eat the following carbohydrates:
- a lot of vegetables
- 2–3 servings of fruit per day
- a small number of starchy carbohydrates
3. Consuming less than 25 grams of carbs per day can be considered as Keto Max Diet
In this diet, the lower limit is for people who have insulin resistance and may not be able to handle many carbohydrates in their diet. The higher limit is for those who are doing well on low-carb diets and don’t need as much protection from insulin spikes.
For example, 25 grams of carbohydrates is usually enough to satisfy hunger. If you consume more than this amount in one sitting, your body will stop absorbing glucose and start storing it as fat. So, the next time you are hungry after consuming carbohydrates, try eating an apple or other low-carb fruit instead!
Here’s a small sample for a simple yet delicious low-carb diet:
- Breakfast: Keto pancakes with almond butter, bacon, and cheese
- Snack: Keto-friendly peanut butter sandwich on Ezekiel bread
- Lunch: Grilled chicken salad with avocado, cucumber, and celery on Ezekiel bread
- Dinner: Steak and broccoli stir-fried in coconut oil and drizzle of hot sauce
How Can We Help You Stick To Your Low-Carb Diet Plan?
We understand that dieting is hard, so we at Love This Diet have created a program that will make losing weight easier than ever before.
Our fitness coaches, Jim and Genice, understand what it’s like to be on a diet and how important it is for people to find ways to keep themselves motivated. Thus, we’ve taken all of the guesswork out of dieting with our online resources so you can focus on getting healthy instead of worrying about what you’re going to eat next!
It’s important to mention that our health and fitness platform believes in personalized nutrition which is not just about counting calories but also about understanding how food affects your body. Our goal is to help people who want to lose weight, but don’t know how to do it themselves. This is why we first collect information from the client on their existing diet. With this information, we develop a workable low-carb diet plan (including keto and paleo diets) based on their food preferences.
So, if you want to improve your lifestyle, get in touch with a healthy lifestyle consultant today. Our health coaches are available for a one-on-one consultation over the phone or via email. Additionally, their low-carb dietitians will assist you in creating a unique low-carb plan to help you stay fit.
