A low carb diet is a nutritional approach that limits the intake of carbohydrates, primarily found in grains, legumes, fruits, and starchy vegetables. It focuses on consuming foods high in protein and healthy fats, such as meat, fish, eggs, nuts, seeds, and non-starchy vegetables.

Learn more about low carb diets

People follow low carb diets for various reasons. It can aid in weight loss, as reducing carb intake often leads to a decrease in hunger and calorie consumption. Additionally, low carb diets may improve blood sugar control, reduce the risk of certain chronic diseases, and promote overall health and well-being.

Explore the reasons behind low carb diets

The recommended carb intake for a low carb diet can vary depending on individual factors such as age, activity level, and overall health. However, typically, a low carb diet involves consuming around 20 to 150 grams of carbohydrates per day. It’s essential to consult with a healthcare professional or registered dietitian to determine the appropriate carb intake for your specific needs.

Calculate your optimal carb intake for a low carb diet

To follow a low carb diet, it’s important to limit or avoid carb-rich foods such as bread, pasta, rice, potatoes, sugary beverages, and desserts. Processed foods and snacks containing added sugars should also be minimized. Instead, focus on consuming foods rich in protein, healthy fats, and non-starchy vegetables.

Discover the foods to avoid on a low carb diet

Yes, you can include certain fruits and vegetables in a low carb diet. While fruits may contain natural sugars, some options such as berries have a lower carb content. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and peppers are excellent choices as they are low in carbs and high in nutrients. It’s important to consider their carb content and incorporate them mindfully.

Learn more about fruits and vegetables suitable for a low carb diet

While a low carb diet can be beneficial for many individuals, it may have some potential side effects. Initially, some people may experience symptoms like fatigue, headaches, dizziness, and irritability, termed as the “low carb flu.” In the long term, certain individuals might encounter micronutrient deficiencies if not adequately planned. It’s advisable to consult with a healthcare professional before starting any new dietary approach.

Find out more about potential side effects of low carb diets