Commonly known as LC (Low Carb), it's a process where the body burns off fat to produce ketones for energy. It is also part of the keto diet. It limits the number of carbohydrates the person takes.
Among the diet plan, this seems to be the most popular as other simply put, you need to avoid only the high carbohydrate food like rice, pasta, root crops on the veggie side (squash, beans, and other similar food groups). Also sugar intake is closely monitored when you are on a low carb diet. Some low calorie group on social media advises their member to avoid fruit juices, soda and even honey as they have high calories and carbs too. Any Soy are not allowed like tofu, soy sauce and soy milk
So what food can you take when you are on a low carb diet?
Eggs - such as Quail eggs, Ostrich, Salted Egg, Century egg
Lean -meats, such as sirloin, chicken breast, or pork
Fish - just avoid the processed one (e.g in can tuna)
Leafy vegetables like spinach and cabbage
Cauliflower and broccoli
Nuts such as peanuts, almond, and pistachio, but take a handful only
Fruits such as apple, strawberry, blueberry, avocado, and lemon
Milk- Almond milk/Coconut Milk
Butter advisable brands are Anchor, Magnolia Gold, Kerry Gold
Noodles SHIRATAKI noodles only
Chocolate as long as within 85-90% Lindt (e.g. Hershey's dark chocolate)
Cheese - Cheddar cheese, Gouda, Parmesan, mozzarella at cream cheese must be taken in moderation
Gelatin such Ferna sugar-free and Knox
Yogurt - plain greek yogurt in moderation
Bread- as long it is made on almond or coconut flour, but take in moderation
The next question is what beverages are on the track for a low carb diet? Black coffee and Tea, green tea is the most advisable as it helps to detoxify your body.
Are alcoholic drinks allowed when you are on an LC diet? Of course! You can still drink at a party with the following choices Vodka, Rhum, Whisky, Gin and Soju.
“Macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet.
Macros have 3 major food groups: Fat, Protein, and Carbohydrates. On a low carb diet, carb intake is limited to 20g per day.
Carbohydrates are the only macronutrient that is not essential for survival. Carbs are made up of sugars and starches. In order to successfully reach ketosis, you will need to limit your carbohydrate intake.
Fats are needed in the diet for energy, growth, and development, absorbing certain vitamins (fat-soluble vitamins like Vitamins A, D, E, K, and carotenoids), providing protective cushioning for the organs, and maintaining cell membranes.
Protein is important for growth, tissue repair, immune function, making hormones and enzymes, energy in the absence of carbohydrates, and preserving lean muscle mass.
What is the difference between Strict, Lazy and Dirty Low Carb Diet?
Strict Low Carb diet is clean eating and tracking all the food intake based on macros, while the Lazy low Carb Diet is simply counting the carb intake, and the Dirty Low Carb Diet is seating the food group within the LC but is not aware of the ingredient used in the food. For example of Dirty Low carb is eating a cauliflower fried rice, but it is infused with soy sauce.
Now that you know your food to take, Here are sample recipe for list of the food to take when in low carb diet, Because even you are on a diet food doesnt have to be boring:
Let the egg muffin rest for 10 mins before removing in the molder.
Cabbage Rolls (modified for low carb diet)
Cauliflower Fried Rice
All recipes are modified for a low carb diet as deemed by the writer.
Remember on low carb diet, it is always advised to eat when you are hungry. Stop when you are full.
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