The low carb diet plan is a common weight loss strategy that can be an excellent option for anyone who wants to lose a few pounds. However, you’ll want to ensure that the plan you choose is suitable for your goals and lifestyle.
Regardless of the specific diet plan you’re following, there are several tips and tricks you can follow to make your journey easier. These include avoiding the temptation of sugary snacks and beverages, drinking plenty of water throughout the day, preparing meals in advance, and limiting exercise for the first few weeks of your diet.
Rule #1: Distribute Your Carbs Across Your Day
Eating your carbs in one big meal will lead to blood glucose spikes and drops that won’t be healthy for you. Instead, spread them out over the course of the day so your body has a chance to process them in its own time and doesn’t have to play catch-up.
Another way to keep your intake of carbohydrates in check is to use a food journal or app to track everything you eat and drink. Once you get the hang of how many grams of carbohydrates you’re eating in a given meal, it will feel like second nature to divvy up your daily intake evenly throughout the day.
You’ll also want to eat a variety of foods to make sure you’re getting enough protein, fiber and healthy fats. Those nutrients will help slow down the absorption of carbs and keep your blood sugar steady, so you’ll have less of an upswing after a snack or a small meal than you would otherwise.
When you’re aiming for a healthy weight loss goal, it’s a good idea to include lots of vegetables and fruits in your meals. These will provide you with much-needed vitamins, minerals and fiber while keeping your carbs in check.
Be careful of any foods that are highly processed. These include prepackaged, ready-to-eat, high-sugar items. This is especially true when you’re trying to cut back on your sugar intake.
If you’re dining out, try to find restaurants that offer healthier options, such as fresh or cooked vegetables and salads. You can also ask for sauces, dressings or condiments on the side so you can control your portion size and reduce the amount of carbs you’re consuming.
Consuming too many carbs can cause a number of health problems, including increased belly fat and the risk of cardiovascular disease. These health issues can lead to a greater likelihood of developing type 2 diabetes or other chronic illnesses, as well as obesity.
Limiting saturated fat and incorporating more natural fats, such as olive oil, nuts, seeds and avocados, is a key component of the low carb diet plan. Avoiding foods that are high in saturated fat can decrease your risk of heart disease and other medical conditions, as the Mayo Clinic notes.
Some people find that following a low carb diet plan helps them maintain an ideal weight and improve their overall health, as well as decrease the symptoms of chronic diseases such as high blood pressure, insulin resistance, and inflammation, according to the Mayo Clinic. It’s not uncommon for those who follow a low carb diet plan to notice a difference in their energy levels and moods, as well.