Low Carb Diet

Low-carbohydrate diets or carbohydrate-restricted diets are diets that restrict carbohydrate consumption. Foods high in carbohydrates (e.g., sugar, bread, pasta) are limited or replaced with foods containing a higher percentage of fats and moderate protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds) and other foods low in carbohydrates (e.g., most salad vegetables such as spinach, kale, chard and collards), although other vegetables and fruits (especially berries) are often allowed.

Disadvantages of the diet might include halitosis, headache and constipation, and in general the potential adverse effects of the diet are under-researched, particularly for more serious possible risks such as for bone health and cancer incidence.

  • 1. Low-Carb Food List

    There is evidence that the quality, rather than the quantity, of carbohydrate in a diet is important for health, and that high-fibre slow-digesting carbohydrate-rich foods are healthful while highly-refined and sugary foods are less so. Here below is the list of Low carb food

    • 1. Meat :  Beef, lamb, pork, chicken and others; grass-fed is best.
    • 2. Fish :  Salmon, trout, haddock and many others; wild-caught fish is best.
    • 3. Eggs :  Omega-3-enriched or pastured eggs are best.
    • 4. Vegetables :  Spinach, broccoli, cauliflower, carrots and many others.
    • 5. Fruits :  Apples, oranges, pears, blueberries, strawberries.
    • 6. Nuts and seeds :  Almonds, walnuts, sunflower seeds, etc.
    • 7. High-fat dairy :  Cheese, butter, heavy cream, yogurt.
    • 8. Fats and oils :  Coconut oil, butter, lard, olive oil and fish oil.
  • 2. Foods to Avoid in Low Carb diet

    You should avoid these six food groups and nutrients, in order of importance:

    • 1. Sugar :  Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
    • 2. Refined grains : Wheat, rice, barley and rye, as well as bread, cereal and pasta.
    • 3.Trans fats :  Hydrogenated or partially hydrogenated oils.
    • 4.Diet and low-fat products :  Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
    • 5.Highly processed foods :  If it looks like it was made in a factory, don't eat it.
    • 6.Starchy vegetables :  It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.
  • 3. Low-Carb Diet Can be effective

    • 1.  For people with potential cardiovascular health issues, a low-carbohydrate diet appears to be as effective as low-fat dieting in mitigating risk.
    • 2.  Carbohydrate-restricted diets are no more effective than a conventional healthy diet in preventing the onset of type 2 diabetes, but for people with type 2 diabetes they are a viable option for losing weight or helping with glycemic control. Carbohydrate-restricted dieting does not appear to be helpful in managing type 1 diabetes.
    • 3.  An extreme form of low-carbohydrate diet – the ketogenic diet – is established as a medical diet fot treating epilepsy. Through celebrity endorsement it has become a popular weight-loss fad diet, but there is no evidence of any distinctive benefit for this purpose, and it risks causing a number of side effects.

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