Weight control is every women lifetime persuasion. Women might have their own secretly lose weight weapon in pocket, but speaking of the trendy diet method recently, low-carb (Low-carbohydrate diet) diet is one of them. Here are the tips of low-carb meal plan and the benefits.
What is low-carb diet?
A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist, such as: Ketogenic (Keto) diet, Atkins diet and South Beach diet low-carb eating pattern. Each diet has varying limits on the type and amount of carbs you can eat.
In general, a low-carb diet limits foods high in carbs or added sugar, including sweets, starches, and refined grains. A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories.
Benefits of low-carb diet
If you follow a low-carb diet regularly, most people will get satisfied with weight loss in the short term. Besides weight controlling, low-carb diets may help lower the risk of heart disease and blood pressure. Also, it helps reduce blood sugar and Insulin Levels, which affect millions of people worldwide.
However, a sudden and large scale drop of carbs might cause some side effects, such as: constipation, headache, and muscle cramps. You are recommended to work with a doctor or dietitian to determine a carbohydrate allowance that works for you, depending on your health goals and personal preferences.
Low-carb meal plan
The food of low-carb diets is dependent on your own diet plan, here’s a look at the foods you should eat and avoid when following a traditional low-carb diet plan.
Foods to eat:
- Non starchy vegetable: Zucchini, cabbage, broccoli, Brussels sprouts and leafy greens etc
- Meat, such as chicken, beef, pork and lamb
- Fish and seafood like shrimps
- Greek yogurt
- Nuts, like almond
- Dark chocolate
Foods to avoid:
- Processed snack products, like crackers, cookies and chips
- Starchy vegetable, like potato
- Beans and lentils
- High-carb fruit, like grape and banana
- High sugar food, like cake and ice cream