Low-carb diet

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🍞 What Is a Low-Carb Diet?

A low-carb diet reduces carbohydrate intake, focusing instead on proteins and healthy fats. The goal is to lower blood sugar and insulin levels, promote fat burning, and improve overall health.

Carb intake varies by approach but often ranges from 20–100 grams of carbs per day, depending on how strict you want to be.

✅ Benefits of a Low-Carb Diet

  • Weight loss by encouraging fat burning

  • Improved blood sugar control and insulin sensitivity

  • Reduced appetite and cravings

  • May improve triglyceride and HDL cholesterol levels

  • Helps reduce abdominal fat

  • Supports mental clarity and energy stability



🍽️ What to Eat on a Low-Carb Diet

✅ Focus On:

  • Meats: Beef, pork, lamb, chicken, turkey

  • Fish & seafood: Salmon, trout, sardines, shrimp

  • Eggs

  • Non-starchy vegetables: Spinach, kale, broccoli, cauliflower, zucchini

  • Healthy fats: Avocado, olive oil, coconut oil, nuts, seeds

  • Full-fat dairy (if tolerated): Cheese, cream, butter

  • Berries (in moderation)

❌ Avoid or Limit:

  • Sugary foods and drinks

  • Bread, pasta, rice, cereals

  • Potatoes, corn, sweet potatoes

  • Most fruits (except berries)

  • Processed snacks and baked goods

  • Sugary sauces and condiments

🥗 Sample 1-Day Low-Carb Meal Plan

MealExample
BreakfastScrambled eggs with spinach and avocado
SnackA handful of mixed nuts
LunchGrilled chicken salad with olive oil and mixed greens
SnackCelery sticks with almond butter
DinnerBaked salmon with roasted asparagus and cauliflower rice
DessertA small serving of mixed berries

🧠 Low-Carb Diet Tips

  1. Stay hydrated and consider electrolytes (sodium, potassium, magnesium).

  2. Include plenty of fiber-rich vegetables to support digestion.

  3. Track your carb intake initially to stay within your goals.

  4. Avoid artificial sweeteners or consume them sparingly.

  5. Focus on whole foods rather than processed low-carb products.

  6. Pay attention to how your body responds—adjust carbs based on energy and goals.

  7. Combine with physical activity for best results.

⚠️ Who Should Be Careful?

  • People with kidney disease or other health conditions should consult a doctor.

  • Pregnant or breastfeeding women need personalized advice.

  • If you have a history of disordered eating, avoid overly restrictive diets.