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Low carb diet: what to eat and what to avoid

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Take a look at the list of nutrients to avoid or limit and eat while following a low-carb diet. Low-carbohydrate diets limit the amount of carbohydrates a person consumes. When people follow low-carb diets, they prioritize protein, healthy fats, and vegetables over carbohydrates. One of the three essential nutrients that the body needs for efficient functioning is carbohydrates. Proteins and fats make up the other two. The body gets its strength primarily from carbohydrates. Carbohydrates are converted by the body quickly or for future use. Research shows that low-carb diets can lead to weight loss and improve health indicators.

Simply put, when you follow a low-carb diet, you consume more protein and fat and less carbohydrates. A very form of this diet that contains no or very few carbohydrates is dieting. However, not all low-carb diets result in ketosis.

Low carbohydrate foods include:​ ​

1. Non-vegetable nutrients


Foods like eggs, meat, shrimp, fish and shellfish have less than 5% carbohydrates by weight. These foods will make it easier for you to stick to a low-carb diet.

2. Fruits


Fruits like strawberries, watermelon, blueberries, peaches, and avocados are low carb and can be added to your list.

Foods to limit/avoid:

1. Bread


Bread is a common food throughout the world. It is available in various forms such as bread, bagel, and flatbread. Whether they’re made from whole grains or processed flour, they’re all high in carbohydrates. Grain foods like rice, wheat, and oats are more than once high in carbohydrates and should be avoided when maintaining a low-carb diet.

2. Pasta


Pasta is versatile in shape, inexpensive, and has a very high carbohydrate content. Pasta is not recommended on a low-carb diet unless you eat it in moderation.

3. Grain


Sugary breakfast cereals are considered high in carbohydrates. Even the healthy grains in this medium can contain a lot of carbohydrates. So make sure you have a moderate amount of grains or avoid them on a low-carb diet.

4. Fruit juice

Juice contains expensive vitamins and minerals, is low in fiber, and high in carbohydrates, which can make it difficult to adhere to a low-carb diet.

5. Sweetened yogurt

While sweetened yogurt is delicious and has a variety of uses, it’s not entirely suitable for a low-carb diet. While sweetened, fruit-flavored versions of yogurt, which can contain just as many carbohydrates as desserts, are popular, plain yogurt is often the most convenient option. You can eat plain yogurt.

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