A low-carb diet is a structured method of eating designed to lead to weight loss. The premise of this type of diet focuses on the effect of carbohydrates on your blood sugar and insulin levels. Proponents of low-carb dieting believe that limiting your carbohydrate intake causes your body to rely on stored fat for energy.
Refined Grains
Many grains are off-limits for low-carb dieters. Even small amounts of white rice, refined breakfast cereals and products made from processed flour, may contain more carbohydrates than your daily allotment, depending on your specific low-carb diet plan. Avoid highly processed grains, opting instead for whole-grain breads and brown rice. Replacing refined breakfast cereals with oatmeal can help you cut back on your carbohydrate intake.
High-Glycemic Foods
Not all carbohydrates affect your body in the same manner. The glycemic index rates food on how they alter blood sugar levels. Foods with a glycemic index below 55 cause the least dramatic changes in blood sugar levels, while foods with a score above 70 can cause quick spikes in blood sugar levels. High glycemic foods to avoid on a low-carb diet include starchy vegetables, such as baked or fried potatoes.
Added Sugars
Most low-carb diet plans exclude sweets. This includes candy, pastries, desserts and beverages that contain glucose and fructose. Even the lactose in some dairy products limits their usefulness in certain low-carb diet plans. Fruit juice, soda and many alcoholic beverages contain excessive amounts of carbohydrates, making them unsuitable for this type of diet.
Fats
Although certain meats and dairy products contain few or no carbohydrates, not all of these are healthy sources of protein. Some animal products contain high levels of unhealthy fats. Limiting your intake of red meats and whole-fat dairy products can help you stay within your carbohydrate limitations without increasing your intake of saturated fats. Some low-carb diets limit saturated fat intake to less than 20 percent of daily calories.
Member Comments