Low carb diet is your best friend.
ketogenic or low carb diet as hinges on the fact that you have to lower your carb intake to at least 50g per day.
Here we help you by easily identify the low carb foods that are out there.
Why follow a low carb diet?
Many people follow low-carb diets on the basis that if the body does not receive extra carbohydrates, it will not store excess fat.
The idea, then, is that the body will burn some of the stored fat rather than the carbs, which will promote fat loss.
Research from 2003 in the New England Journal of Medicine found that people who followed a low-carb diet lost more weight than those on a low-fat diet after 6 months, but not after 12 months.
The study noted that “longer and larger studies are required to determine the long-term safety and efficacy of low-carbohydrate, high-protein, high-fat diets.”
Low carb diet tips
Many people usually have an issue following a low carb diet in the beginning.
This is because they usually don’t know how to go about the whole process. Here are some tips on how to go about the diet
1.Knowing what foods are low carb
- Lean meats Eg chicken, pork
- Fish
- Broccoli
- Eggs
- Nuts and seeds
- oils, such as coconut oil, olive oil, and rapeseed oil
- Unsweetened dairy products
2.Knowing the carb count and serving size
Most low carb diets only allow about 20 to 50 g of carbs per day.
The food list below have an average of about 15g of carbs per serving.
- 1 tennis ball sized apple or orange
- 1 cup of berries
- 1 cup of melon cubes
- ½ medium banana
- 2 tablespoons of raisins
- 8 ounces of milk
- 6 ounces of plain yogurt
- ½ cup corn
- ½ cup peas
- ½ cup beans or legumes
- 1 small baked potato
- 1 slice of bread
- 1/3 cup of cooked rice
3.Make a meal plan
A meal plan can make things easier as it gives you a view of what you should be doing when and at what time.
this makes the whole process a little more easier and enjoyable.
You can use our meal planner HERE
4.Meal prep
Planning is one thing, but preparing meals ahead of time can also help. Meal prep combined with the meal planner can help a person:
- avoid making unhealthful food choices
- save time during busier times of the week
- save money
Popular low carb meals to prepare in advance are:
- egg muffins
- Greek yogurt bowls
- protein pancakes
- chicken lettuce wraps
- protein and vegetable stir fry with no rice
5. Carry low carb snacks
low carb snacks can be a good in between way to get in those proteins and mostly popular and useful to people who have a busy schedule
To find out which type of low carb snacks check our other post on the topic
CLICK HERE KETO SNACKS THAT BURN FAT (KETO KENYA)
