Everyone wants to be healthy nowadays, and there are so many different ways to achieve it. There are quite a few trendy diets that have people only eating at specific times, cutting out a certain kind of meat, or even sustaining oneself with just juice for weeks on end. With information on all of these diets available online, which one is the right step towards a healthier lifestyle?
Well, this is sort of a trick question. <a href=”https://www.cnbc.com/2019/06/22/new-study-shows-theres-no-one-size-fits-all-diet.html“>A study conducted by King’s College London</a> found that the effects of diets vary greatly between different people, and that even identical twins process food in distinct ways. All things considered, let’s say your nutritionist recommends that you go with a low-carb diet, one of the most popular and arguably effective diets around. How do you go about this transition? Today, we’ll be giving you a brief guide to get you started on a low-carb diet.
Low-Carb, Not No-Carb
The common mistake that people make when going on a low-carb diet is completely cutting out carbs from their daily intake of food. This is not the way to go, especially if your nutritionist hasn’t cleared you for it, as your body needs a specific amount of carbohydrates to function properly.
You shouldn’t ignore the needs of your body even if you’re on a diet. <a href=”https://www.livescience.com/51976-carbohydrates.html“>An article on Live Science reveals that the recommended daily amount of carbs for adults is 135 grams</a>, but since you’re going on a low-carb diet, dipping a little below that is expected. Be sure to clear your average carb intake with a nutritionist before starting.
Types of Low-Carb Diets
Low-carb diets are split into types that are characterized by the number of carbs you’ll be including in your daily intake of food, while the others are mostly centered around the kind of carbs you eat. Here are the two of the most common types of low-carb diets:
<strong>Traditional Low-carb:</strong> This usually ranges from around 50 to 100 grams of carbs per day. Most people use this as a jumping-off point to progress into more restrictive low-carb diets.
<strong>Keto Diet:</strong> This is the most restrictive of the low-carb diets, as it only allows for 50 grams or less of carbs per day. This is a diet mostly used in short bursts for weight loss and shouldn’t be the basis for your food intake for a prolonged period of time.
What to Eat
Not all carbs are created equal. As you’ll be eating less carb-based foods, it would make sense to start being picky about what you eat. You’ll want to load up on the good carbs and avoid foods like milk and high-carb fruits.
Potatoes are a common option for those just starting out with this particular diet. While they have more carbs than cauliflower, there’s an argument to be made for the humble potato. <a href=”https://www.parsleyhealth.com/blog/are-potatoes-healthy“>An article on Parsley Health points out how the type of potatoes you eat matter</a>, when planning out your meals. Russet potatoes are ideal for those with hypertension, while sweet potatoes are rich in vitamin C and antioxidants that help your body fend off cell damage.
Brown rice is another carb you can include in your low-carb diet, as it provides you with a slew of benefits thanks to its high fiber content that helps regulate your cholesterol levels. It’s also a low glycemic index food, meaning it does very little to raise your blood sugar level after eating. This is important, as diets that include high glycemic index food have been linked to the early onset of type 2 diabetes.
If you liked this article be sure to share it with your friends! Also, check out <a href=”https://www.nbp2.com/2019/09/13/diet-or-life-style-changes/“>our article <em>Diet or Lifestyle Changes?</em> to understand more about how you can take that first step</a> towards a healthier lifestyle.