Beginner's Guide to Low-Carb Diet for Weight Loss

A low-carb diet restricts the intake of carbohydrates and focuses on consuming protein, healthy fats, and non-starchy vegetables.
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Healthy Eating | Weight Loss Tips | Nutritional Science | Low Carb Foods | Low Carb Recipes | Carbohydrate Restriction
Prepared by Lee Cheng, reviewed by Jane Cox

Low-carb Diet FAQ


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What is a low carb diet?

All foods above contain less than 5% carbs by weight. Sticking to these foods will make it relatively easy to stay on a moderate low carb diet (less than 50 grams of net carbs per day) or even a strict low carb diet, with less than 20 grams of net carbs per day.

What can you eat on a low-carb diet?

A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains. A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet.

What are the benefits of a low carb diet?

Low carb diets have been associated with several health benefits. People often use them to support weight loss and manage blood sugar levels. There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs.

Is a low-carb diet right for You?

The low-carb diet was most beneficial for lowering triglycerides, the main fat-carrying particle in the bloodstream, and also delivered the biggest boost in protective HDL cholesterol. If interested in trying a lower-carbohydrate diet, try to include some fruits, vegetables, and whole grains for essential vitamins, minerals, and phytonutrients.

What should I eat if I'm on a low carb diet?

When eating a strict low carb diet, make sure you drink enough fluids – water and/or sparkling water are the best choices. Make sure you are getting enough salt, too. When you’re starting out, drink one to two cups of bouillon each day or add more salt to your food; doing so can minimize the initial “low carb flu”.

Low-carb Diet References

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