1. What can you eat on a low-carb diet?

Low-carb diets limit the number of carbohydrates a

person eats. Instead of carbs, people focus on eating proteins, healthful fats, and vegetables.
Carbohydrates  or carbs are one of three main food types that the body needs to work properly. The
other two are protein and fat. Carbs give the body energy. The body breaks carbs down to use
immediately or later.
2. If the body does not need to use the carbs for energy as soon as a person eats them, it
stores them in the muscles and liver to use later. However, if the body does not use these
stored carbs, the body converts them to fat.
3. Why follow a low-carb diet? Eggs are a low-carb food. Many people follow low-carb
diets on the basis that if the body does not receive extra carbohydrates, it will not store
excess fat.
4. The idea, then, is that the body will burn some of the stored fat rather than the carbs,
which will promote fat loss.
5. A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary
foods, pasta and bread. It is high in protein, fat and healthy vegetables.
6. Research from 2003 in the New England Journal of Medicine found that people who
followed a low-carb diet lost more weight than those on a low-fat diet after 6 months
7. Many people find following a low-carb diet challenging, particularly at the beginning of
the diet. The following low-carb diet tips might help people stick to their diet and may
help them lose weight successfully.
8. Knowing what foods are low-carb.
9. Low-carb foods include:
1. lean meats, such as sirloin, chicken breast. 2 fish 3. Eggs 4. leafy green vegetables 5.
cauliflower and broccoli 6. nuts and seeds, including nut butter 7. oils, such as coconut
oil, olive oil, and rapeseed oil 8. some fruit, such as apples, blueberries, and strawberries
9. unsweetened dairy products including plain whole milk and plain Greek yogurt
10. Make a meal plan : A meal plan can help a person organise their food for the
forthcoming week. A meal plan can help make things easier.
11. Anyone trying to follow a low-carb diet could try mapping out their week and plan all
meals before heading to the grocery store.
12. Planning meals in advance can help people stick to the diet. Knowing what they are
going to eat for lunch and dinner can help a person avoid making unhealthful food
choices, such as stopping at a fast food restaurant.
13. Meal prep : Planning is one thing, but preparing meals ahead of time can also help.
Meal prep can help a person: avoid making unhealthful food choices , save time during
busier times of the week, save money
14. Carry low-carb snacks : Low-carb snack options for between meals include: hard boiled
eggs, unsweetened yogurt, baby or regular carrots, handful of nuts, cheese
15. It is essential to regulate portion size of any snacks to avoid overeating.
16. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-
carb diet, as it is loaded with nutrients and is a whole-food source of carbs.
17. Complex carbs take longer to digest than simple carbs, as they need to be broken down
into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans,
whole-grains, and fiber-rich fruits, such as bananas.
18. Exercise appropriately : Exercise is an important part of overall health. People should
avoid a sedentary lifestyle but refrain from excessive exercising.
19. The Centers for Disease Control and Prevention (CDC) recommend that adults do
moderate exercise for 150 minutes a week for a minimum 10 minutes at a time for
moderate health benefits.
20. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC also
suggest that people lift weights or do other strength training exercises to improve
overall health.
21. Short-term health risks caused by a low-carb diet may include: cramping, constipation,
palpitations, high cholesterol, headaches, brain fog, lack of energy, nausea, bad breath,
rash, reduced athletic performance.
22. Long-term health risks caused by a low-carb diet may include: nutritional deficiencies
, loss of bone density, gastrointestinal problems
23. Some people should not follow a low-carb diet unless instructed to do so by a doctor.
These groups of people include those with kidney disease and teenagers.
24. A low-carb diet can have some benefits, including weight loss. With some planning and
appropriate substitutions, most people can follow a low-carb diet.
25. When following a low-carb diet, it is essential that people eat healthfully and do not
overeat certain foods, such as very fatty meats.
26. There are many different types of low-carb diets, and studies show that they can cause
weight loss and improve health.
 27. This is a detailed meal plan for a low-carb diet. It explains what to eat, what to avoid
and includes a sample low-carb menu for one week.
28. Low-Carb Eating — The Basics : Your food choices depend on a few things, including how
healthy you are, how much you exercise and how much weight you have to lose.
29. Consider this meal plan as a general guideline. Eat: Meat, fish, eggs, vegetables, fruit,
nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-
gluten grains.
30. Don't eat: Sugar, HFCS, wheat, seed oils, trans fats, "diet" and low-fat products and
highly processed foods.
31. Foods to Avoid : You should avoid these six food groups and nutrients, in order of
importance:
32. Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that
contain added sugar.
33. Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
34. Trans fats: Hydrogenated or partially hydrogenated oils.
35. Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but
contain added sugar.
36. Highly processed foods: If it looks like it was made in a factory, don't eat it.
37. Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a
very low-carb diet.
38. You must read ingredient lists even on foods labelled as health foods.
39. Low-Carb Food List — Foods to Eat You should base your diet on these real, unprocessed,
low-carb foods.
40. Meat: Beef, lamb, chicken and others; grass-fed is best.
41. Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
42. Eggs: Omega-3-enriched or pastured eggs are best.
43. Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
44. Fruits: Apples, oranges, pears, blueberries, strawberries.
45. Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
46. Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
47. Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams
of carbs per day, there is room for plenty of veggies and one fruit per day.
48. There is no health reason to eat more than three meals per day, but if you get hungry
between meals, here are some healthy, easy-to-prepare, low-carb snacks that can fill
 you up: A piece of fruit, Full-fat yogurt, One or two hard-boiled eggs, carrots, A handful
of nuts
49. Drink plain water instead of sugary soda or fruit juice. Get extra vegetables instead of
bread, potatoes or rice. Fresh vegetables (greens, peppers, onions, etc.), Frozen
vegetables (broccoli, carrots, various mixes) Condiments (sea salt, pepper, garlic,
mustard, etc.)
50. Clear your pantry of all unhealthy temptations if you can, such as chips, candy, ice
cream, sodas, juices, breads, cereals and baking ingredients like refined flour and sugar.
51. Eating fewer carbs can have impressive health benefits. It has been shown to
significantly reduce hunger levels, which tends to lead to automatic weight loss, without
the need for calorie counting
52. Decreasing your carb intake can also have numerous other health benefits, such as
reducing your blood sugar, blood pressure and triglycerides or improving your “good”
HDL cholesterol
53. At least 23 studies have found that low-carb diets can cause up to 2–3 times more
weight loss than low-fat diets
54. Eggs and all types of meat are close to zero carb. Eggs are among the healthiest and
most nutritious foods on the planet. They’re loaded with various nutrients — including
some that are important for your brain — and compounds that can improve eye health.
55. Beef is highly satiating and loaded with important nutrients like iron and vitamin B12.
lamb contains many beneficial nutrients, including iron and vitamin B12. Lamb is often
grass-fed, and tends to be high in the beneficial fatty acid
56. Fish and other seafoods tend to be incredibly nutritious and healthy. They’re particularly
high in B12, iodine and omega-3 fatty acids — all nutrients of which many people don't
get enough.
57. Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have
particularly low levels, and the majority of their carbs consist of fiber.
58. On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in
carbs. Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked.
It’s high in vitamin C, vitamin K and fiber and contains potent cancer-fighting plant
compounds. Carbs: 7 grams per 100 grams.
59. Tomatoes : Tomatoes are technically fruits or berries but usually eaten as vegetables.
They’re high in vitamin C and potassium.4 grams per 100 grams.
60. Onions : Onions are among the tastiest plants on Earth and add powerful flavor to your
recipes. They’re high in fiber, antioxidants and various anti-inflammatory compounds.
Carbs: 9 grams per 100 grams.
61. Brussels Sprouts : Brussels sprouts are highly nutritious vegetables, related to broccoli
and kale. They’re very high in vitamins C and K and contain numerous beneficial plant
compounds. Carbs: 7 grams per 100 grams.
62. Cauliflower is a tasty and versatile vegetable that can be used to make various
interesting dishes in your kitchen. It’s high in vitamin C, vitamin K and folate. Carbs: 5
grams per 100 grams.
63. Kale : Kale is a very popular vegetable among health-conscious individuals, offering
numerous health benefits. It’s loaded with fiber, vitamins C and K, as well as carotene
antioxidants. Carbs: 10 grams per 100 grams.
64.