A Low Carb Diet for Beginners

A Low Carb Diet for Beginners

Starting a low carb diet can be difficult and overwhelming, especially for beginners. This guide will teach you all the steps you need to take start a low carb diet.

BENEFITS

There are different reasons why people decide to avoid or limit the amount of carbohydrates they consume, and they are all good reasons. Although there are many low carb diets available, some are more effective, but one of the best low carb diets is the ketogenic diet.

  • What is a ketogenic diet?

A ketogenic diet or a keto diet consists of very low carbohydrates, moderate protein, and high fat and it’s one of the best diets to lose weight. It might sound too good to be true to many. Below, you will find how the ketogenic diet works.

The human body works like a car engine, and it needs the energy to function. A motor car uses gasoline in its engine while the human body needs glucose. Carbohydrate is the main food that breaks down to generate glucose, which becomes the energy the body needs to function properly. Since ketogenic diet focuses on “low-carbohydrate,” the body does not have enough carbohydrates to convert into glucose, so the body needs to use fat stored to create energy. Now, you must have known why the ketogenic diet is one of the best diets in the world and below, we will check out a quick guide ketogenic diet.

Limit your carb intake

The first step you need to take when you’re practicing ketogenic diet is to start removing items containing a high level of carbohydrates and sugars from your food, which should be reduced in your weekly diet. Start looking at the food in your kitchen, including snacks, baked goods and groceries you buy every week. You should also remove processed foods that contain high fructose corn syrup, refined white flour and other items that help increase glucose storage in your body.

Eat moderate protein

When you’re in keto, excessive protein consumption, depending on the level of tolerance of your body, can often lead to weight gain. Since our body converts excess protein into sugar, we have to calibrate the amount of protein we eat. This will also help you in your keto journey. To eat moderate protein, you have to first, recognize your daily protein tolerance level. Secondly, you need to choose your protein from organic foods.

Fat is important!

Basically, our bodies need energy to function properly. When we drastically reduce our carbohydrate consumption, our body will require another source of energy. Since protein is not an effective source of energy, our body will then use fat as a source of energy, and this is what ketogenic diet is all about. While on keto diet, any fat you consume is used to provide energy for the body. So eat fatty foods when you’re on keto diet. Be sure to know the difference between healthy fat and bad fat.

Drink enough water

While you’re practicing ketogenic diet, your body can hardly keep as much water as it needs, so proper hydration is needed. It is recommended an average adult consumes 2-3 liters of water in a day. A good indication of proper hydration is the color of your urine. If your urine is clear or light yellow, then your body is well hydrated.

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Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

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4 Responses

    1. For this reason there are meals and substitute food prepared ad hoc. Experts recommend a gradual diet, starting from more markedly hypocaloric and high protein proteins, modifying in the next steps the proteins (gradually reducing them) and the calories (to be increased just as gradually), with 3-4 phases each lasting an average of 2 weeks.

  1. I read many patients report the need for use of oral sprays or chewing gum as it caused bad breath, also constipation. Any thoughts on these side effects?

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