A lot of ketogenics think that keto diet = low-carb diet, but did you know that they are not all the same?
In a traditional diet, if a “balanced diet” is adopted, carbohydrates account for about 50% to 60% of the three main nutrients consumed daily, the highest proportion, with 250 to 300 g of carbohydrates consumed daily. compared to a traditional diet, the ratio of nutrients is completely different between a low-carbon diet and a ketogenic diet.
Low-carb diet vs. keto diet
Low-carb diet is to reduce the amount of carbohydrates in the daily diet and increase the proportion of protein, fats and fiber in the diet. The daily carbohydrate intake of the ketogenic diet is less than 50g, while the recommended carbohydrate intake of the low-carb diet is 50-150g per day, which accounts for about 10-20% of the recommended daily carbohydrate intake.
What to do for a low-carb diet?
After a period of time on a keto diet, the desire to eat starch begins to appear, and carb bursts may occur, so a “low carb diet” is a good option to adjust. This is why many people will introduce a low-carb diet into a ketogenic diet as a step-by-step and later stage of the keto diet.
Overall, a low-carb diet reduces carbohydrate intake, controls blood sugar from spiking, and effectively prevents and improves obesity and diabetes and other metabolic syndromes, which is beneficial to health. So how should a newcomer to the carbon diet? Put aside the complex calculation, newcomers can follow these 5 diet focus at the beginning, easy to start a low-carbon diet.
Introductory Low-Carb Diet Tips
No need to count calories, just avoid starches
Almost every food contains carbohydrates, such as rice, bread, udon noodles, soba noodles, etc., which are the staple food of our meals, are all starchy foods. When eating out, choose a meal that contains less carbohydrates or cut the portion size in half to enjoy.
For those who do not feel full when eating less staple foods, you can replace staple foods with nutrient-rich soy products such as tofu and soybean dregs or konjac flour.
Choose good protein foods
Almost all meat and fish are low in carbohydrates, so we recommend protein-based dishes such as fish and shellfish, meat, tofu and eggs. Good protein foods, paired with low-carb and fiber-rich vegetables, is the perfect low-carb menu!
With the right amount of good fats
Usually when you are reducing weight, people feel that you should not eat fat-rich dishes such as pork chops, chicken skin, steak, etc. However, these seemingly high-calorie foods are actually very low in carbohydrates, and are instead ingredients that can be eaten when implementing a low-carb diet. In addition to fat-rich dishes, it is recommended that you can also take in good oils, including flaxseed oil, perilla oil, olive oil, fish oil and other good fats, into your diet plan.
Prohibit the intake of large amounts of sugary foods
Low-carbon diet, in addition to reducing the intake of carbohydrates, but also to avoid “sugar” food, especially forbidden to contain a lot of sugar dessert as a snack, if the evening will be cravings, you can choose lower-carbon ingredients, such as boiled eggs, nuts, cheese and other food.
After understanding the basic focus of low-carbon diet, you should have a preliminary concept of low-carbon diet. Finally, if you pair it with good exercise habits, you will definitely improve your physical and mental health significantly, and you will also be full of confidence.