Wood - The Low Carb Diet Cookbook: Delicious and Super Easy Recipes to Cut Your Carbs and Achieve Better Health

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Table of Contents

A low-carb diet deliberately limits starchy carbohydrates and focuses on proteins, healthy fats, and low-carb fruits and vegetables. While many people follow a low-carb diet for weight loss, which may be your main motivating factor, a diet that avoids simple carbohydrates is also recommended to help reverse prediabetes and treat type 2 diabetes.

Carbohydrates are one of the three macronutrients, along with fat and protein, that your body requires to survive on a daily basis. Carbs are the main source of food that your body uses for energy. After consuming carbs, your body converts them into glucose (blood sugar), which is used to give your body the necessary energy to function. Carbs fall into two vastly different categories: simple and complex.

Simple carbohydrates can be found in refined sugar, corn syrup and high-fructose corn syrup, fruit juices, sodas, candy, and processed foods. They have a simple chemical structure, and because of this, your body quickly uses these carbohydrates for energy. As a result, you will often experience a rise in blood sugar when you eat them. Simple carbs offer very little or no nutritional value for your body.

Complex carbohydrates, on the other hand, can be found in whole grains, nuts, beans, fruits, and vegetables. As the name suggests, they have a more complex chemical structure. Many of these carbs provide your body with needed vitamins, minerals, and fiber. The complexity of these carbs results in a longer digestion time, which in turn has less of an impact on your blood sugar. The majority of your carbs must come from complex carbohydrates.

According to the Mayo Clinic, a daily limit of 20 to 60 grams (0.7 to 2 ounces) of carbs per day is typical for a low-carb diet for weight loss. These amounts will provide 80 to 240 calories.

Those taking a more moderate approachperhaps seeking steady weight loss or to maintain a healthy weightmight choose to consume more than this amount, with the upper range of the diet falling around 150 grams of net carbs per day (net carbs equal the total carbs minus the fiber). However, your body is unique and your daily intake may need to be altered to get the results you are seeking.

One of the most tough challenges of any diet is sorting through the mass of information available and attempting to work out exactly what you should and shouldnt be doing. This can be complicated by the need to keep a calorie count and possibly even an exercise log.

The low carb diet is far easier to integrate into your lifestyle; once you learn what you are allowed to eat, you can consume these products as much or as little as you like. The following foods can be eaten whilst on a low carb lifestyle:

• Meat there is no restriction on the amount or type of meat you can eat, it is even acceptable to eat the skin and the fat. It is best to consume natural products; namely those which have been organically fed or grass fed, this will ensure they do not have an artificial additive.
• Fish it is acceptable to eat all kinds of fish, even the fattier ones. Shellfish are also acceptable but you should avoid breaded fish; the bread will be high in carbs.
• Eggs these are a very versatile food and can be used in hundreds of different dishes. They are also full of protein.
• Natural fat any product, such as butter or cream which has natural fat in it can be added to your cooking to enhance the flavor; this will also make you feel fuller and more content.
• Vegetables any vegetable which grows above the ground is acceptable. This includes cauliflower, broccoli, asparagus, olives, spinach, mushrooms and many more.
• Dairy products are an excellent source of natural fat and are an essential part of this diet. It is essential to choose high fat products which are more natural; low fat products tend to be supplemented with sugars that you do not want to be included in your diet.
• Nuts these are an excellent snack and can be consumed at any time of the day. As with most food, moderation is recommended.
• Water, tea and coffee are all acceptable as part of this lifestyle.

When purchasing any sauces or ready-made products in store, it is vital to check the ingredients to ensure they fit within the above food types. Ideally, any product purchased ready to eat should contain no more than five percent carbohydrates.

It is also essential to know the foods to avoid; this will ensure you do not inadvertently add something to your diet that should not be consumed. If in any doubt assume it is not included and check with friends or on an online forum: