Low-carb diet guide for beginners! Low-carb meal plan for better weight control

Weight control is every women lifetime persuasion. Women might have their own secretly lose weight weapon in pocket, but speaking of the trendy diet method recently, low-carb (Low-carbohydrate diet) diet is one of them. Here are the tips of low-carb meal plan and the benefits.

What is low-carb diet?

A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist, such as: Ketogenic (Keto) diet, Atkins diet and South Beach diet low-carb eating pattern. Each diet has varying limits on the type and amount of carbs you can eat.

In general, a low-carb diet limits foods high in carbs or added sugar, including sweets, starches, and refined grains.  A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. 

Benefits of low-carb diet

If you follow a low-carb diet regularly, most people will get satisfied with weight loss in the short term. Besides weight controlling, low-carb diets may help lower the risk of heart disease and blood pressure. Also, it helps reduce blood sugar and Insulin Levels, which affect millions of people worldwide.

However, a sudden and large scale drop of carbs might cause some side effects, such as: constipation, headache, and muscle cramps. You are recommended to work with a doctor or dietitian to determine a carbohydrate allowance that works for you, depending on your health goals and personal preferences.

Low-carb meal plan

The food of low-carb diets is dependent on your own diet plan, here’s a look at the foods you should eat and avoid when following a traditional low-carb diet plan.

Foods to eat:

1. Non starchy vegetable: Zucchini, cabbage, broccoli, Brussels sprouts and leafy greens etc
2. Meat, such as chicken, beef, pork and lamb
3. Fish and seafood like shrimps
4. Egg
5. Cheese
6. Greek yogurt
7. Nuts, like almond
8. Berry
9. Avocado
10. Dark chocolate

Foods to avoid:

1. Processed snack products, like crackers, cookies and chips
2. Rice
3. Bread
4. Oatmeal
5. Pasta
6. Milk
7. Starchy vegetable, like potato
8. Beans and lentils
9. High-carb fruit, like grape and banana
10. High sugar food, like cake and ice cream