LOW CARBOHYDRATE DIET
What is the meaning of low carb?
It means limiting of starch including white grains, white rice, and white sugars. And directing
your diet towards protein and low fat products.
http://lowglycemic-foods.com/glycemic-index-food-chart/
What is the point of eating low carbs?
Cutting carbs has many benefits and we are proud of you that you are thinking about it. Yes, It
is possible to eat great, and feeling satisfied without losing weight. This Pyramid will help from
where you have to start. Your steps towards cutting carbs is preventing you from Diabetes,
excessive fats in the body and saving you from heart complications including heart attack.
Source: http://www.lowcarbfoods.org/
How much carbohydrate should i eat in my diet:
Many doctors have different views about low carbohydrate diet, but the general consensus is
that your diet should contain carbs of 40 to 65 percent of your total calorie. This makes 60-130g
of carbohydrates.
How much carbs are there in different foods?
Well, It varies from what you are eating and how much you are eating. For you conviencence,
we have mentioned few things that might helped me thinkg how much carbs you are taking.
Are there any harmful effects on my body on cutting carbs?
As we said, cutting carbs is the actually good for health. But we wouldn't advise abrupt and
drastic change to low carb as it can give:
1. Headache
2. Weakness
3. Fatigue
4. Constipation
5. Diarrhea
6. Sweating
7. irritability
Decreasing carbs <20g can give rise to ketosis, which simply means that body is using fats
instead of carbs for energy and giving above symptoms.
Which Foods should I avoid?
The thing you should be avoiding ae:
1. Soda, soft drinks, juices beverages, cakes, ice-cream , pastries. We suggest you to
avoid sweeteners as well.
2. Starch products as Bread Pasta, potatoes.
3. Margarie with unnaturally high Omega 6-fat.
4. Beer is actually rapidly absorbed as carbs
Which vegetables has low carbs?
Zucchini
7 grams/ 1 medium squash
Cauliflower
5grams/cup
Swiss chard
1gram/cup
Mushroom
2 gram/cup
Celery
1gram/stalk
Cherry tomatoes
6 grams/cup
Spaghetti squash
7grmas/cup
Which Fruits has low cabs?
Apricots
8 grams/ 2 fruits
Avocado
8 grams per ½ avocado
Strawberries
11 grams/cup
Red Grapefruit
9 grams per ½ fruit
Which meats and Fish has low carbs?
Catfish
0 gram/ 3 ounces
Canned Pink Salmon
0 grams per 1/2 can
Chicken Drumsticks
0 gram/ 3 ounces
Ground Turkey
0 gram per 3 ounces
Pork Tenderloin
0 gram per 3 ounces
Top Sirloin Steak
0 grams per 3 ounces
Bison
0 grams per 3 ounces
Which are the dairy products with low carbs?
Eggs
1 gram per 2 large eggs
Cottage cheese
6 grams per cup
Plain greek yogurt
9 grams per cup
Goat milk
11 grams per cup
Which drinks have low carbs?
Unsweetened tea
0 grams / cup
Unsweetened almond milk
2 grams / cup
Maple water
3 grams per cup
Tomato juice
10 grams/ cup