A low carb diet is a dietary approach where you limit your intake of carbohydrates, typically to around 20-100 grams per day. This reduction in carbs forces your body to burn stored fat for energy instead of relying on glucose from carbohydrates.

Limiting carb intake on a low carb diet helps regulate blood sugar levels, promotes weight loss, and can improve various markers of health, such as triglyceride and cholesterol levels. It can also be beneficial for individuals with insulin resistance or diabetes.

The specific amount of carbs you should eat on a low carb diet can vary depending on factors like your activity level, metabolic health, and weight loss goals. However, a general guideline is to consume around 20-50 grams of net carbs per day. Net carbs are calculated by subtracting fiber from the total carb content.

Foods that are high in carbohydrates and should be limited or avoided on a low carb diet include sugary foods and drinks, grains (such as bread, pasta, and rice), starchy vegetables (like potatoes and corn), and most fruits. It’s important to focus on consuming low carb, nutrient-dense foods instead.

Yes, a low carb diet can be sustainable in the long term, especially if it is tailored to your individual preferences and needs. There are many delicious low carb recipes and meal plans available that can make the diet enjoyable. It’s important to focus on a variety of nutrient-rich foods to meet your nutritional needs.

While a low carb diet can have many health benefits, some individuals may experience initial side effects known as the “low carb flu.” These can include fatigue, headache, dizziness, and irritability. However, these symptoms usually subside within a few days as your body adjusts to using fat for fuel instead of carbohydrates.