Low-carb diets such as Ketogenic Dietcan be an effective way to lose weight, but the exact definition of low carb and the precise recommendations for carbohydrate intake depend on the particular diet you choose to follow. Restricting any type of food or food group can potentially lead to health problems, so discuss your plans with a doctor or dietician before starting any low-carb diet.
What’s Considered Low-Carb?
Low-carb is a flexible way of eating that allows you as an individual to choose a level of carbohydrate that works well for your diet and lifestyle.
Following brackets to categorize daily carbohydrate intake are generally used:
- Moderate carbohydrate: 130 to 225g of carbs
- Low carbohydrate:20g – 130g of carbs
- Very-low carbohydrate (Strict): under 20g of carbs
It is important to consult a specialist before starting a low carb diet especially if you are on medication that can cause hypoglycemia (low blood sugar), such as insulin, sulphonylureas or glinides.
How to Follow a Low-Carb Diet?
A healthy low-carb diet example can be the low carb Mediterranean diet and should have the following features:
- Strong vegetable intake
- Increase in fat intake from natural healthy sources
- Moderate protein intake
Fats and Protein
It is important to increase your good fat intake once you’re on a low carb diet. It is advisable to ensure the fat content of your diet comes from natural sources, such as:
- Grass fed Meat
- Wild caught Fish
- High fat Dairy
- Pasture raised Eggs
- Nuts
- Avocado
- Olives
- Olive oil
- Coconut oil
- Grass fed ghee and butter
Natural sources of fat, such as the above, will provide a balance of monounsaturated, polyunsaturated and saturated fat. Try to avoid processed foods and takeaways as the fat in these are generally either man made or highly processed.