Low Carb Diet For One Person

Low Carb Diet For One Person

Lots of today's trendy diets — think Atkins, keto and sometimes paleo — are centered around low-carb foods. But cutting carbs to lose weight fast isn't a new idea. It's been around for more than 150 years. So what's driving the popularity of this eating plan?

With a low-carbohydrate diet, you keep your carbohydrates lower than what's typically found in Western diets, Jen Bruning, a registered dietitian and spokesperson for the Academy of Nutrition & Dietetics, told TODAY.

Processed foods and fast foods — common in Western diets — are often high in carbs. They can contain a lot of refined carbs that don't offer a lot of nutritional value. Low-carb diets limit these high-carb foods, as well as grains, starchy vegetables (like potatoes and peas) and fruit. They emphasize foods low in carbs and high in protein and fat instead, like meat, cheese and nuts, as well as leafy vegetables.

How does the low-carb diet work?

To start, there's no one low-carb diet. Different plans cut carbs down to different levels. The strictest diets aim to cut carbs down to zero. Others target 150 grams or less per day. As a comparison, the Dietary Guidelines for Americans recommend 225 to 325 grams per day as part of a healthy eating plan that doesn't focus on limiting carbs.

Bonnie Taub-Dix, a registered dietitian and author of "Read It Before You Eat It: Taking You from Label to Table," points out that carbs aren't all nutritionally the same. A slice of whole-grain bread, a small piece of fruit and four packets of sugar could all have about 15 carbs. "Those food all have completely different health profiles," she said. The bread has fiber, vitamins and minerals, and can help you feel full. The fruit might have fiber and antioxidants. The sugar has no nutritional value except for energy.

People want to know the best ways to lose weight and how to lose weight fast. But there's more to understand. "If you want to eat more healthfully and lose weight, you have to think about what your body needs and your health needs, not just your weight-loss needs," Taub-Dix said.

What does the research say about the low-carb diet?

What are low-carb diet benefits? Bruning said with low-carb dieting you might see improvements in blood sugar levels and weight loss. But the weight loss might not last. "Research also suggests a tendency to regain any lost weight when eating patterns return to normal," she said.

Sticking with a low-carb eating plan may help you maintain weight loss, though.

According to the Mayo Clinic, low-carb diets might help prevent or improve metabolic syndrome, diabetes, high blood pressure and heart disease.

A study published in the Journal of the American College of Nutrition found that for people with type 2 diabetes, diets that were low in carbs helped them lose weight and reduce the medication they needed to take to control of their diabetes.

Is low-carb a good choice for you?

You might want to try a low-carb diet if you're looking to lose weight in the short term or to prevent or improve metabolic syndrome, diabetes, high blood pressure or heart disease.

A low-carb diet includes a lot of other food options, so if you don't like diets with severe food restrictions you might like the variety it offers.

You may also want to look at the kinds of carbs you're eating to see where you can make changes. "If you examine your diet and feel you are lacking in non-starchy vegetables but eat lots of added sugar, you may choose to lower your refined carbohydrate intake in favor of more veggies," Bruning said.

And remember that low-carb diets are low in certain nutritious foods. "Plenty of higher-carbohydrate foods are very healthful. Think legumes, fruit and whole grains," Bruning said. "Low-carb diets also tend to be low in fiber, and fiber is known to be protective against heart disease and some cancers."

Taub-Dix is wary of any diet that eliminates an entire food group. "No one food or food group is going to be magical for you or horrible for you unless you have a food allergy or intolerance," she said. "We shouldn't demonize any one particular food or food group. That should be a red flag when choosing a diet — if a food group is eliminated, steer clear of that diet."

What do you eat on the low-carb diet?

Generally, low-carb menus will include foods that are higher in protein and fat.

On a low-carb diet, you're likely to eat foods like:

• Meat
• Poultry
• Fish
• Eggs
• Some nonstarchy vegetables

You'll cut out or limit:

• Grains
• Legumes like lentils, beans and peas
• Fruits
• Breads
• Sweets
• Pasta
• Rice
• Starchy vegetables like potatoes, corn and butternut squash
• Milk
• Sometimes nuts and seeds

Following a low-carb diet, in a typical day you might eat low-carb meals like:

• Breakfast: Omelet with cheese, mushrooms, tomatoes and spinach
• Lunch: Cobb salad
• Dinner: Chicken drumsticks with coleslaw
• Snack: Roasted pecans

The low-carb diet is similar to:

• Keto diet, which typically limits carbs to 50 grams a day or less
• Keto/FLEX 12/3, which blends a low-carb diet and fasting
• Low-carb, high-fat diet, which pairs a reduction in carbs with an increase in high-fat foods
• Paleo diet, which tends to be low-carb in practice because it emphasizes a lot of low-carb foods
• Atkins diet, which has a four phases of carb intake levels
• Zero-carb diet, which aims to reduce carbs to (you guessed it) zero

Is the low-carb diet effective long-term?

Compared with low-fat dieters, low-carb dieters may see a short-term weight-loss boost. But the gain tends to disappear after a year or two, according to the Mayo Clinic. It's possible that eating more protein and fat instead of carbs can help keep you feeling full, so you eat less.

Most studies of low-carb diets have lasted less than a year. So it's not clear yet if a low-carb diet has long-term health risks.

Talk with your doctor before starting a low-carb diet or any other diet — your doctor can recommend the best healthy diet for you, based on your needs.

Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley.

Low Carb Diet For One Person

Source: https://www.today.com/health/low-carb-diet-what-you-should-know-trying-one-today-t197225

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How Many Carbs On A Low Carb Diet Bodybuilding

How Many Carbs On A Low Carb Diet Bodybuilding

Meat tends to be high in protein and fat and contains almost no carbs.

Image Credit: LauriPatterson/iStock/GettyImages

Some bodybuilders are so exact with their diets that they carry around scales to measure their food. That's how important nutrition is for bodybuilding. Planning out your meals in advance with the help of a calorie counter takes some of the guesswork out of eating, which is important if you're following a restrictive diet like the low-carbohydrate ketogenic diet.

Start With Calories and Macronutrients

Carbohydrates, protein and fat are the three macronutrients in your food. Low-carbohydrate diets help you lose weight and preserve muscle mass, because they're generally high in protein. It's important to retain muscle mass as a bodybuilder — you need as much as possible on stage. As you lose weight before the show, you're more likely to lose muscle mass, but eating enough protein can prevent that. Use a calorie tracker, like MyPlate, to help you keep to your carb, protein and fat goals.

Bodybuilding and Low-Carb Diets

Low-carbohydrate diets help you lose weight by limiting your food choices to mostly those high in fat and protein, thereby decreasing your calorie intake. Additionally, fat and protein take longer for your body to digest than carbohydrates, which may help you feel full longer so you eat less.

In 2016, a study published by James Madison University followed CrossFit athletes who ate low-carbohydrate diets for six weeks. CrossFit training combines weightlifting with endurance activities, making it somewhat similar to bodybuilding training. The researchers found that athletes who ate a low-carbohydrate diet lost more weight than those who ate a normal amount of carbs, and without affecting their athletic performance.

Higher Protein Intake

Eating a low-carbohydrate diet works as you approach your competition because you need to burn fat by dropping calories. You can't afford to take calories away from your protein intake, because protein helps you preserve muscle. Most protein-rich foods, especially those from animal sources, are rich in fat. That means you'll have a hard time cutting fat out of your diet as well.

That leaves carbohydrates as the best macronutrient to limit. The question is: How much should you leave in? If you feel unusually tired throughout the day and during workouts, you should probably raise your carbohydrate intake.

What Makes a Diet Low-Carb

A nutrition review for bodybuilders published in the Journal of the International Society of Sports Nutrition recommends eating 4 to 7 grams per kilogram of body weight in carbohydrates per day. If you weigh 200 pounds, that's 367 to 636 grams of carbs per day.

Eating less than that could be considered a low-carbohydrate diet, but there's no concrete definition of low-carb. As long as you don't feel sluggish, you can keep cutting back on carbs. There's no reason why you can't use a low-carb meal plan when bodybuilding.

Many popular low-carb weight-loss diets limit daily carb intake to about 20 go 60 grams a day. Reducing your carb intake too low as a body builder may force your body to burn your muscle for fuel, so it's essential to find the right balance when going low-carb to lean out and retain muscle.

Calories Per Day

The first step to making a meal plan is figuring out how many calories per day to consume. You can worry about macronutrients later. According to an article from the Journal of the International Society of Sports Nutrition, you should aim to lose O.05 to 1 percent of body weight every week.

For example, if you weigh 200 pounds, you should aim to lose 2 pounds in the first week, and then recalculate every week until competition. If you lose weight more rapidly, you risk losing muscle mass.

To figure out how many calories you should be subtracting, enter your information into MyPlate. You can choose 0.5, 1, 1.5 or 2 pounds of weight loss per week. Select the number that most closely matches your goal for the week, and remember to take things slow.

Macronutrient Breakdown

Once you figure out your calories per day, you can set your macronutrient intake. A low-carb diet should include less than 30 percent of total calories from carbs, according to Current Diabetes Reports. There are 4 calories per gram of protein, so if you're eating 2,000 calories per day, you shouldn't have more than 150 grams of carbohydrates.

It's typical for bodybuilders to obsess over their protein intake, since protein helps build muscle. Eating 1.6 to 2.2 grams of protein per kilogram of body weight is recommended if you're trying to build muscle, according to a 2018 research review published in Nutrients. Clearly, protein is important.

You can eat up to 3.5 grams per kilogram of body weight safely over a short period of time, according to a 2016 study published in Food and Function. For a 200-pound person, that's 318 grams of protein per day. The researchers found that eating over 2 grams per kilogram of body weight for years led to digestive stress, so be careful.

The same study says that you shouldn't eat more than 2 grams of protein per kilogram of body weight per day in the long term, but a high-protein diet is fine as you approach your competition. For a 200-pound person, that's 181 grams of protein. That comes out to 727 calories per day. You can eat the remaining amount of calories in your diet by consuming fat.

Low-Carb Bodybuilding Foods

Meat lovers will thrive on a low-carb diet, because they can eat plenty of beef, chicken, pork and seafood. Meat tends to be high in protein and fat and contains almost no carbs.

Fruit and vegetables are an important part of your diet, because they contain essential vitamins and minerals. They also have fiber, which helps your digestive system. Fruits tend to contain more carbohydrates by weight than vegetables, but there are some low-carb fruits. There's typically more fiber in vegetables, which your body can't fully digest.

Sources of Carbohydrates

Other than meat, you can include carbohydrate sources like oatmeal and sweet potatoes to round out your diet. The biggest problem with a diet heavy in meat and vegetables is stomach discomfort. The fiber in veggies and the protein and fat in meat are tough to digest.

It's important to drink water throughout the day to aid digestion, and eat some simple sources of carbohydrates like mashed potatoes to supplement your diet. Vegetables like avocados, oils like olive oil and nuts like almonds are rich in fat and nutrients if you need extra calories to hit your goal for the day.

Track Everything You Eat

Use a food tracking app like MyPlate to monitor the amount of carbohydrates, fat and protein you eat every day, as well as overall calorie count. You can adjust on the fly as the day goes on. As long as you don't eat more than 30 percent of your total calories in the form of carbohydrates, you'll technically be low-carb.

Sample Meal Plan

For the sake of simplicity, this meal plan is geared toward weight loss and muscle gain. It's based on a 2,000-calorie diet, and includes two full days of eating.

Day One

This day of eating includes hearty bodybuilding classics like eggs, bacon and steak, which are packed with protein and fat.

• Breakfast: Eggs and bacon are an iconic food duo, much like peanut butter and jelly. They're also packed with protein, fat and flavor. Start your day with three eggs and two slices of bacon. Cook your eggs any way you like. Throw in a cup of spinach to cook with your eggs for added vitamins and minerals. Have a cup of cooked oatmeal on the side for a carbohydrate boost to start your day. There's also fiber in the oatmeal to keep you full until lunch. Drink a glass of water with your breakfast, and then you'll be ready to start your day.
• Lunch: Salads might not seem like a traditional bodybuilding food, but they're a terrific low-carb option to add fiber, vitamins and minerals to your diet. Throw together a salad with 1 cup of chopped romaine lettuce, five cherry tomatoes, 1/2 cup of chopped cucumbers, 2 tablespoons of crumbled feta cheese and 1 tablespoon of olive oil. Add a 5-ounce piece of baked salmon to your salad to fill you up and add protein. On the side, have a cup of blueberries to increase your carbohydrate intake for the day.
• Dinner: Dinner is the best time of day for a heavy meal. Assuming that you've already trained, you're ready to relax and digest some delicious food. Cook up an 8-ounce piece of New York strip steak. Feel free to season it with spices, salt and pepper. On the side, have 4 ounces of mashed potatoes and 10 spears of asparagus.
• Snack: With a balanced meal plan, you shouldn't feel so hungry during the day that you need a snack. However, it helps to have something easy to eat during the day to keep your energy levels up. Almonds are an ideal snack for low-carb diets because they mostly contain protein and fat. Snack on 24 almonds through the day to bring you to almost exactly 2,000 calories.

Day One Breakdown: Overall, this diet brings you to exactly 1,998 calories. You'll have 126 grams of carbohydrates, 111 grams of fat and 143 grams of protein. While this may seem light on fat, remember that there are 9 calories per gram of fat. That's more than twice the calorie count of protein and carbohydrates.

Day Two

This day is dedicated to the ketogenic diet, which is one of the most popular low-carb diets. A typical keto diet has five to 10 percent of its total calories coming from carbohydrates, which means that you're eating mostly fat and protein. This meal plan is inspired by an article on the ketogenic diet from healthline.com.

• Breakfast: Start the day off with 2 cups of Icelandic yogurt. This gives you a good break from the typical eggs and bacon breakfast in most low-carb diets. Add in 2 tablespoons of organic peanut butter, 1 teaspoon of cocoa powder and a packet of stevia. This breakfast is light and flavorful —

  perfect if you're in a rush in the morning.

• Lunch: Cut up 8 ounces of beef sirloin and stir fry it with 2 tablespoons of coconut oil for some extra fat. Add a cup of chopped sweet peppers to include some vegetables in your meal. It's difficult to add vegetables when you're eating so few carbohydrates, so enjoy them.

• Dinner: Cook up two ground beef burgers. Forget the bun to make this a truly ketogenic meal. Instead of eating two bland beef patties, add the breakfast that you substituted earlier in the day: Top each patty with two eggs and two slices of bacon.

Day Two Breakdown: Coming in just shy of the 2,000-calorie mark, this day of eating will give you 1,995 calories. There are only 45 grams of carbohydrates in the entire day, which is incredibly low for a strength athlete. Fat is very high as a result, at 139 grams. Protein is 142 grams.

Low-Carb Diets and Bodybuilding

The biggest danger of low-carb, high fat and high protein diets is the food you eat. Keto diets tend to be high in red meat, which can lead to high cholesterol and cardiovascular disease, according to an article from Harvard Health.

Daniel Cerone, a New York City-based personal trainer and Master of Human Performance, says that low-carb diets can hurt bodybuilders by decreasing their performance. When you eat less carbohydrates your muscles have less quick energy, which hurts weight lifting performance.

How Many Carbs On A Low Carb Diet Bodybuilding

Source: https://www.livestrong.com/article/541546-a-low-carb-meal-plan-for-bodybuilding/

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Counting Calories On Low Carb Diet

Counting Calories On Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Counting Calories On Low Carb Diet

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Are Avocados Good For A Low Carb Diet

Are Avocados Good For A Low Carb Diet

• If you're on a low-carb diet, it may be difficult to get enough fruits and vegetables.
• However, it's crucial you eat enough produce, or else you are at risk of nutritional deficiencies.
• Therefore, some of the best low-carb vegetables include spinach, cucumbers, and carrots.
• Visit Insider's Health Reference library for more advice.

While a low-carb diet may help you lose weight and control your blood sugar levels, it can also increase your risk of vitamin and nutrient deficiencies since many fruits and vegetables are high in carbs.

Therefore, if you reduce your carbs, it's important to eat plenty of low-carb vegetables to ensure you receive the essential vitamins your body needs, says Kailey Proctor, RDN, oncology dietitian at the Leonard Cancer Institute with Providence Mission Hospital.

Here are 20 vegetables with 15 grams of carbohydrates or less that you may want to consider if you're trying out a low-carb diet.

1. Olives

Olives make a great low-carb snack.

Image Source/Getty Images

One cup of olives contains:

• 157 calories
• 8.2 grams (g) of carbohydrates (3% DV)
• 10.3 g of monounsaturated fat

Olives are high in healthy fats, particularly monounsaturated fat, which reduces the risk of heart disease, Proctor says.

2. Green bell peppers

Scramble up some eggs with bell peppers and onions.

4kodiak/Getty Images

One medium green bell pepper contains:

• 23.8 calories
• 5.5 g of carbohydrates (2% DV)
• 95.7 milligrams (mg) of vitamin C (106% DV)

Green bell peppers are a rich source of vitamin C, which helps support the immune system.

"Most people think oranges and citrus fruits are the best sources of vitamin C, but bell peppers actually contain more," Proctor says.

3. Carrots

Carrots make a delicious side dish.

boblin/Getty images

One cup of raw carrots contains:

• 49.2 calories
• 11.5 g of carbohydrates (4% DV)
• 1,000 micrograms (mcg) of vitamin A (111% DV)

Carrots are also rich in vitamin A, which helps maintain eye health by forming the pigments, aka molecules that help you see color, required for night vision.

4. Broccoli

Try steaming broccoli for an easy side dish.

lucentius/Getty Images

One cup of raw broccoli contains:

• 29.6 calories
• 4.8 g of carbohydrates (1.9% DV)
• 77.5 mcg of vitamin K (65% DV)

Broccoli is an excellent source of vitamin K, which helps heal wounds by clotting blood, says Christa Brown, MS, a registered dietitian with her own private practice.

5. Kale

Use kale as a base for salads with eggs and avocados for a low-carb lunch.

Claudia Totir/Getty Images

One cup of raw kale contains:

• 9 calories
• 0.9 g of carbohydrates (0% DV)
• 52.3 mg of calcium (0.4% DV)

Leafy greens like kale are also good sources of vitamins K and C, says Cesar Sauza, a registered dietitian with AltaMed Health Services. Kale also has a small amount of calcium, a mineral crucial for building and maintaining strong bones.

6. Spinach

Spinach makes a good low-carb base for salads.

Julia_Sudnitskaya/Getty Images

One cup of raw spinach contains:

• 6.9 calories
• 1 .1 g of carbohydrates (0.4% DV)
• 0.8 mg of iron (4.4% DV)

Spinach is a source of iron, which is essential for the creation of red blood cells, which carry oxygen to your organs and muscles so they can function properly.

7. Green Beans

Pair sole with a low-carb vegetable like broccoli or tomatoes for a healthy low-carb dinner.

Juanmonino/Getty Images

One cup of raw green beans contains:

• 31 calories
• 7 g of carbohydrates (2.8% DV)
• 35 mcg of vitamin A (3.8% DV)

Green beans are a good source of a vitamin A derivative called zeaxanthin, which helps support eye health, Brown says.

8. Cauliflower

Cauliflower is a great low-carb alternative for rice since it has a neutral flavor.

Azurita/Getty Images

One cup of raw cauliflower contains:

• 26.8 calories
• 5.3 g of carbohydrates (1.9% DV)
• 2.1 g of fiber (7.5% DV)

Not only is cauliflower low in carbs, but it is also high in fiber. Only about 1 in 20 Americans eat enough fiber, which helps with weight maintenance by keeping you fuller for longer so you are less likely to snack between meals, Proctor says.

9. Garlic

For maximum health benefits, buy whole garlic versus the pre-minced version in jars.

Westend61/Getty inages

One teaspoon of garlic contains:

• 7.5 calories
• 1.7 g of carbohydrates (0.6% DV)
• 0.1 g of fiber (0.4 % DV)

While garlic contains more carbs than other vegetables, it's mostly used for flavor, meaning you only need small amounts. Plus, it contains allicin, which may help your immune system thanks to its antibacterial effects.

10. Asparagus

Roast asparagus for a healthy side dish.

oska25/Getty Images

One cup of asparagus contains:

• 26.8 calories
• 5.2 g of carbohydrates (2% DV)
• 69.7 mcg of folate (17.4% DV)

Asparagus is rich in folate, a type of B vitamin that is essential for healthy cell growth and red blood cell formation.

11. Lettuce

Grill romaine lettuce and top with bacon, tomatoes, and blue cheese dressing for a unique salad.

bhofack2/Getty Images

One bunch of romaine lettuce contains:

• 7.9 calories
• 18.8 g of carbohydrates (6.8% DV)
• 593 mcg of vitamin K (494% DV)

Lettuce is very low in carbs and is also an excellent source of folate and vitamin K.

12. Mushrooms

Try grilling mushrooms.

BreakingTheWalls/Getty Images

One cup of diced portobello mushrooms contains:

• 18.9 calories
• 3.3 g of carbohydrates (1.2% DV)
• 16 mcg of selenium (29% DV)

Mushrooms are a great source of selenium, a mineral that protects against cell damage and strengthens the immune system, Brown says.

13. Brussel Sprouts

Roast Brussel sprouts for dinner or lunch.

ozdigital/Getty Images

One cup of raw Brussel sprouts contains:

• 37.8 calories
• 7.9 g of carbohydrates (2.9% DV)
• 3.3 g of fiber (11.8% DV)

Like broccoli and cauliflower, Brussel sprouts are part of the cruciferous family of vegetables, which are high in fiber, Proctor says.

14. Onions

Grilling onions gives them a sweeter flavor.

ALLEKO/Getty Images

One cup of chopped onion contains:

• 64 calories
• 14.9 g of carbohydrates (5.4% DV)
• 2.7 g of fiber (9.6% DV)

Onions contain quercetin, an antioxidant found to lower cholesterol and blood triglyceride levels, which reduces the risk of heart disease, Proctor says.

15. Beets

You can use beets to make beet soup.

Modesigns58/Getty Images

One cup of raw beets contains:

• 58.5 calories
• 13 g of carbohydrates (4.7% DV)
• 2.7 mcg of vitamin A (0.3% DV)

Beets are naturally high in nitrates, a chemical that helps support blood flow.

16. Eggplant

Grilled eggplant is a great base for a meal.

haoliang/Getty Images

One cup of cubed eggplant contains:

• 20.5 calories
• 4.8 g of carbohydrates (1.7% DV)
• 1.6 mg of sodium (0% DV)

Eggplant is high in polyphenols, a compound that improves the function of blood vessels, Proctor says. Eggplants are also naturally very low in sodium.

17. Cucumbers

Cucumbers make a yummy low-carb snack that you can pair with hummus.

HandmadePictures/Shutterstock

Cucumbers are low in calories and provide a variety of vitamins and minerals, like vitamin K, Sauza says. They are also 95% water so eating cucumbers can help you stay hydrated.

One medium cucumber contains:

• 20 calories
• 4.3 g of carbohydrates (1.5% DV)
• 14.5 mcg of vitamin K (12% DV)

18. Zucchini

Zucchini noodles are a great low-carb pasta alternative.

Westend61/ Zucchini noodles

Zucchini is another great source of vitamin C and antioxidants like lutein and zeaxanthin, which is important for eye health, Sauza says.

One medium zucchini contains:

• 33.3 calories
• 6.1 g of carbohydrates (2.2% DV)
• 35.1 mg of vitamin C (39% DV)

19. Chayote

Chayote is a great low-carb squash.

Teen00000/Getty Images

One cup of chayote contains:

• 25.1 calories
• 6 g of carbohydrates (2.2% DV)
• 22.4 mg of calcium (1.7% DV)

Chayote is a type of squash that makes a good alternative to high starch vegetables, like potatoes, Sauza says.

20. Arugula

Top a burger with arugula and a low-carb bun for lunch.

aleksandr talancev/Shutterstock

Half a cup of raw arugula contains:

• 2.5 calories
• 0.4 g of carbohydrates (0% DV)
• 11.9 mcg of vitamin A (1.3% DV)

Arugula is another type of leafy green with a bitter flavor.

Insider's takeaway

While some produce is high in carbohydrates, low-carb veggies, like mushrooms, Brussel sprouts, and spinach make it possible to still consume your recommended 5 to 6 servings even while eating low-carb.

Plus, eating plenty of low-carb veggies ensures you are getting enough vitamins and minerals you may otherwise lack while on a reduced carbohydrate diet.

"Eating a variety of vegetables and low-carb fruits ensures we obtain the full spectrum of vitamins, minerals, and phytonutrients which all play important roles in our health," Sauza says.

Erin Heger is a freelance journalist located in the Kansas City area. She primarily covers stories related to healthcare policy, maternal mental health, parenting, and personal finance. Her work been featured in The Atlantic, Rewire.News, Refinery29, HuffPost, and more.

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Are Avocados Good For A Low Carb Diet

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How Long To Lose Weight On A Low Carb Diet

How Long To Lose Weight On A Low Carb Diet

Low-carb diets are very effective for people who want to lose weight.

As well as being satisfying and healthy, a strict low-carb diet is able to switch your body into fat burning mode.

To achieve effective weight loss on a low-carb diet, you'll need to:

• Keep carbohydrate intake low
• Protein intake moderate
• Fat intake high
• Avoid snacking
• Exercise regularly

The information on this page guides you towards what you need to do to lose weight on a low-carb diet.

Other guides that you will find useful, include:

• How low carb diets work – for the theory on how the diet helps to reduce weight and blood sugar
• How to follow a healthy low-carb diet – this will tell you which type of foods to include in your diet
• Common mistakes on a low-carb diet – see if you're making any of these mistakes which could be holding back your success
• Why is low-carb not working? – see if there are any others factors that may be making weight loss harder for you than it is for others

Low carb, moderate protein, high fat

Getting the right balance of carbohydrate, protein and fat should help you lose weight.

Most people can have success on a low carb diet without having to measure how much carbs, protein or fat they're having.

Avoiding starchy foods like bread, rice, pasta, potatoes and pastry and not having too much protein-based foods including meat, cheese and nuts, is a good basis for most people to lose weight.

However, some of you may want to monitor your energy intake to make sure you're keeping on the right lines. There are a number of apps that can help with this.

Keep carbohydrate low

It's up to you how low-carb you want your diet to be but strict ketogenic low-carb diets are particularly good for achieving weight loss.

Carbohydrate intake usually needs to be below 50g per day to be ketogenic. Some people may find they need to restrict their carb intake further, say to under 30g, to achieve a ketogenic diet.

Ketogenic diets are when the body is being fuelled primarily by ketones rather than by glucose. Ketones are a form of energy produced by the breaking down of body fat.

To achieve a ketogenic diet , you will need to eliminate grains, starchy foods and most fruit from your diet.

When keeping to a strict low-carb diet, it's important to be aware how much carbohydrate is in different foods. To help out, see our guide on which foods have more carbs than you might expect

Protein should be moderate

Protein should be moderate for weight loss to occur. Too much protein can cause the liver to produce too much glucose (a process called gluconeogenesis) which leads to higher blood sugar levels and can hamper weight loss.

There is no fixed figure for how much 'moderate' should be but low-carb diet researchers and doctors recommend upper limits of anywhere between 30g and 120g of protein.

As this is quite a wide spread, it may be best to aim for a more conservative window of around 50g to 60g of protein a day and work from there. ^{[196] [197]}

The following image gives a visual guide to how much protein can be found in typical foods.

High in natural fats

A low-carb ketogenic diet for weight loss has a high fat content with fats coming from natural sources such as meat, oily fish, nuts, avocado, olive oil and dairy.

Fat is the energy providing nutrient (macronutrient) that results in the least impact on blood glucose, insulin levels and weight gain.

Put another way, a high fat diet is more likely to assist weight loss than diets that are high in carbohydrate or protein.

Most people find that if they keep carbohydrate intake low and protein intake sensible, they do not need to monitor how much fat they're having.

One point to bear in mind is that a number of fatty foods, such as meat, fish, nuts and cheese are sources of protein and yoghurt and nuts are a source of carbohydrate so be wary of having excessive amounts of these foods.

Avoid snacking

A low-carb ketogenic diet is generally fairly self-regulating. Many people will find that it's actually quite hard to overeat when sticking to a low-carb, moderate-protein, high-fat diet.

However, no diet is totally fool proof and weight loss will be best achieved if you can avoid snacking between meals.

This will help to keep the level of insulin in your body low and therefore help your body to burn fat.

Exercise regularly

Exercise works the muscles and helps them to take in excess glucose and energy from the blood, which helps lower insulin levels, promote ketosis and therefore stimulate weight loss.

Adding regular exercise to a low-carb diet therefore gives a belt and braces approach to reducing your waistline.

Monitoring fat burning (ketosis)

Measuring your weight is the most obvious way to measure weight loss but some people may wish to also measure their ketone levels.

Ketones are produced in direct response to the burning of fat and so this is a good way measuring to check if your body is burning fat.

Note that sometimes weight loss can occur as a result of fluid loss and weight can be put on in terms of muscle if you have been exercising, so measuring ketones helps avoid these uncertainties.

Measuring ketones can be useful if your weight loss stalls or if you make a change to your diet and want to review whether fat burning is indeed occurring.

How Long To Lose Weight On A Low Carb Diet

Source: https://www.diabetes.co.uk/diet/low-carb-and-weight-loss.html

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Dieta Low Carb Kfd

Dieta Low Carb Kfd

Mit diety ketogenicznej. Czy dieta keto jest najskuteczniejsza?

Dieta ketogeniczna jest jedną z modnych diet, o których dużo słyszy się ostatnimi czasy. Zwolennicy diety ketogenicznej przekonują, że pomoże ona w zgubieniu nadprogramowych kilogramów szybciej, niż inne diety.

W wielu przypadkach wypróbowanie tego modnego stylu żywienia faktycznie może przynieść ogromne korzyści i być skuteczną metodą redukcji tkanki tłuszczowej. Nie oznacza to jednak, że jest to jedyne słuszne rozwiązanie, dobre dla każdego, a z pewnością nie jest to jedyny sposób na to, by schudnąć i czuć się dobrze.

Czy Twoim celem jest ograniczenie masy ciała w krótkim okresie, czy chcesz pozostać szczupły na dobre? Czy wyobrażasz sobie życie bez chleba, makaronu, owoców? To może być problem w przypadku diety ketogenicznej. Dieta ta może bowiem sprawić, że schudniesz, ale wiele osób nie będzie w stanie utrzymać tego stylu żywienia na stałe, co sprawi, że waga wróci.

Jak to się dzieje, że chudniemy?

Podstawowa zasada, która pozostaje niezmienną prawdą w przypadku odchudzania, nie ma nic wspólnego z ilością spożywanych węglowodanów. Utrata masy ciała polega zawsze na utrzymaniu deficytu kalorycznego. Deficyt możemy osiągnąć dzięki zmniejszeniu ilości spożywanych kalorii i/lub wprowadzeniu większych wydatków energetycznych w postaci aktywności fizycznej. Utrzymanie deficytu w odpowiednio długim czasie pozwala na chudnięcie.

Dieta ketogeniczna może, ale nie musi spełniać te warunki. Ketoza jest dietą eliminacyjną (eliminujemy węglowodany). Z założenia diety eliminacyjne ułatwiają zmniejszone spożycie kalorii. Dzięki uzyskaniu deficytu kalorycznego możliwy jest spadek masy ciała. Jednak ważne jest również utrzymanie deficytu w dłuższej perspektywie czasu. Skuteczność diety ketogenicznej będzie więc mocno indywidualna i będzie zależała od tego, czy odpowiada nam tego typu system żywienia czy też nie.

Co to jest dieta ketogeniczna?

Dieta ketogeniczna ogranicza liczbę spożywanych węglowodanów. Głównym źródłem energii są tłuszcze. Jest to rodzaj diety niskowęglowodanowej. Celem ketozy jest zwiększenie ilości ciał ketonowych we krwi. Jest to stan nazywany ketozą. Oznacza to, że Twoje ciało zaczyna wykorzystywać tłuszcz, jako energię. Dzieje się tak dlatego, że ograniczasz spożycie węglowodanów i ciało nie może wykorzystywać ich już, jako główne źródło energii.

Podaż węglowodanów zostaje ograniczona zazwyczaj do 50 g na dobę. Mocne ograniczenie węglowodanów sprawia, że w diecie tej bazujemy na tłuszczach (nawet 60-80% dziennej podaży energii) i białkach.

Korzyści wynikające z diety o niskiej zawartości węglowodanów

Najczęstszym powodem, dla którego ludzie wybierają diety niskowęglowodanowe, jest utrata masy ciała.

Dieta niskowęglowodanowa może pomóc:

• zmniejszyć masę ciała
• zmniejszyć apetyt
• poprawić poziom cholesterolu
• zapobiegać cukrzycy.

Większość z tych korzyści wynika jednak ze zmniejszenia ilości spożywanych kalorii.

W rzeczywistości, korzyści wynikające z diety ketogenicznej polegają na zmniejszeniu ilości spożywanych kalorii i zmniejszeniu masy ciała, co możliwe jest również dzięki stosowaniu innych rozwiązań dietetycznych.

Problemy związane z dietą niskowęglowodanową

Węglowodany są głównym źródłem energii. Początkowo, zanim przejdziesz adaptację do diety ketogenicznej, brak węglowodanów sprawi, że będziesz czuć się pozbawiony energii. Brak węglowodanów nie jest również optymalnym rozwiązaniem w przypadku części sportowców - węglowodany mają bowiem zapewniać szybkie źródło energii, która sportowcom jest niezbędna, nie wspominając o utracie glikogenu z powodu wyczerpania węglowodanów.

Jeśli zamierzasz stosować dietę ketogeniczną i ciężko trenować, powinieneś rozważyć dni zwiększonego spożycia węglowodanów, aby uzupełnić zapasy glikogenu.

Innym problemem związanym z dietami o niskiej zawartości węglowodanów jest to, że dla większości ludzi prowadzą one tylko do krótkotrwałej utraty wagi. To dlatego, że większość ludzi nie jest w stanie zrezygnować ze spożycia węglowodanów do końca życia. Jeśli nie wyobrażasz sobie życia bez makaronu, pizzy, pieczywa, owoców, to raczej nie będzie to najlepsza dieta dla Ciebie.

Prawda o odchudzaniu

Prawdziwym powodem, dla którego dieta ketogeniczna działa, jest zmniejszenie ilości spożywanych kalorii. To jedyny sposób, aby schudnąć. Nie ma znaczenia, jaką dietę stosujesz. Jeśli Twoim celem jest utrata wagi, musisz jeść mniej.

Kluczem do utraty wagi jest konsekwentne trzymanie się przyjętych założeń dietetycznych. Niezależnie od tego, czy jest to dieta ketogeniczna, wysokowęglowodanowa czy zbilansowana, czy jakakolwiek inna dieta, której przestrzegasz, i którą jesteś w stanie stosować w długiej perspektywie czasu.

Znajdź dietę, która Tobie odpowiada, i trzymaj się jej założeń. Bądź konsekwentny.

Dieta Low Carb Kfd

Source: https://potreningu.pl/artykuly/odchudzanie/mit-diety-ketogenicznej-czy-dieta-keto-jest-najskuteczniejsza-6482

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Cereal To Eat On Low Carb Diet

Cereal To Eat On Low Carb Diet

How to Eat Well Without All Those Carbs

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It's not easy to maintain a healthy weight. Fad diets never work, and let's face it: nobody wants to starve. We all want to enjoy what we eat, but how can you eat well and still be healthy? Carbs are one of the biggest obstacles to healthy eating, and if you know a few tricks, you can cut some carbs and not miss out on good food. Here are some tips on how to eat well without all those carbs:

Cook More Often.

The truth of the matter is, we all eat far too many processed foods. If you can cook your own food more often, you can do without some of the carbs that processed foods pack into your day. Besides, cooking can be fun for the whole family. Start out simple, by making your own sauces and salad dressings. Then branch out and try new recipes. Look for low-carb versions of your standard family favorites, and spread your wings even more. You can even try some desserts that cut the carbs. You may discover things you never knew you loved and meet some new favorite dishes.

Enjoy Your Dips without the Chips.

Everybody loves a good dip, especially at parties. You know that you wind up scooping dips with a carb-laden chip, but you don't have to. Next time, try that french onion dip with a slice of cucumber or zucchini instead of potato chips. Scoop your hummus with a carrot instead of a pita chip. Sliced veggies provide a nice crunch without having to subject yourself to a ton of carbs. This principle works with sweeter treats as well (yes, even though the sweet stuff usually contains plenty of carbs on its own). Instead of making a peanut butter sandwich, spread it on some celery or an apple. You can still enjoy some of the tastes you crave and cut out some carbs at the same time.

Splurge on Seafood.

One of the best ways to enjoy terrific food and eat healthy is seafood. Whether you're well versed in seafood recipes or not, there are plenty of ways to eat fish and other seafood that can satisfy every taste. While it's true that seafood can be expensive, it can be a nice splurge that offers great flavor and healthier eating. Seafood recipes can be simple or complex. Start with the basics: the possibilities with shrimp, scallops, and salmon are endless. Then branch out to other great seafood options. Freshwater fish and crawfish have plenty of exciting potential to open your horizons to healthy eating as well.

Try Veggies Instead of Pasta when You Enjoy Italian Food.

Who doesn't love pasta? It's fun to eat and delicious, but it's loaded with carbs. But you don't have to cut your favorite Italian dishes completely out of your life. There's a great alternative: vegetables. You can substitute veggies for pasta and still make the best Italian meals delicious. Try sliced zucchini or eggplant with your favorite sauces, or invest in a spiralizer to create swirly, twisty veggie noodles. You can even lightly fry up veggies to give them a little extra bite. You'll be surprised how much flavor veggies can bring when you season them up and use them in place of pasta for healthier eating.

Omelets or Oatmeal Make a Terrific Breakfast.

You've heard it said time and time again that breakfast is the most important meal of the day, but for such an important meal, so many breakfast options weigh you down with carbs. Biscuits, toast, and bagels come with more carbs than you need to start your day. So what do you do for a healthy breakfast that's hearty? Omelets are a great option for a flavorful and filling breakfast. Add meat and cheese or veggies to an omelet, and throw in some peppers for a bit of spice. You can also turn oatmeal into a tasty healthy breakfast. Throw some fresh berries and honey into the bowl to create a treat that wakes you up right.

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Cereal To Eat On Low Carb Diet

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