How Many Carbs In a Low Carb Diet?

How Many Carbs In A Low Carb Diet

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Cutting carbs and low carb diets are everywhere! It seems like everyone is shunning carbs and digging into high protein foods. This leaves a lot of us wondering how many carbs in a low carb diet? 

First of all, before you start a low carb diet, you need to understand what it is and how it can work best for you. To do this I recommend downloading the free e-book: Low Carb Living Clarified.

In it, you will find out how the low carb diet works to help you lose weight and gain energy.

It answers the questions you have been asking and wondering about, all in one quick read that also serves as a handy guidebook to refer back to when you have other low carb questions.

Just How Many Carbs Are In A Low Carb Diet?

Most low carb diets recommend the daily total carb intake to be limited to somewhere between 60-130 grams of carbs, or 240-520 calories from carbs.

This is far below the governmental dietary guidelines, which recommend that the average person consumes between 225-325 grams of carbs per day.

This gives you a clue to just how “low” a low-carb diet should be to start seeing results.


Why Does Low Carb Cause You To Lose Weight?

carbs in a low carb dietWhen you reduce the amount of carbs you eat, most theories claim that insulin levels are normalized and better maintained.

But, how?

When you eat carbs, especially simple carbs, your body breaks them down into sugars.

These sugars go into your bloodstream very quickly.

This results in your body experiencing a sugar rush. This carb induced sugar rush sends signals to release insulin to off set the high levels of sugar.

Once insulin is released, the extra glucose settles in the cells in the body.

While your body uses glucose for energy, the excessive amounts are not depleted.

This left over glucose is stored as fat.

On the flip side though, when you stop consuming sugar and carbs, your body then begins to use the stored fat for energy.

Use enough energy and your body will convert your excess fat back into glucose and burn it away.


Low Carb Diet Side Effects

Many people that begin this specific type of diet will notice some common side effects to the dramatic change in diet.

These mostly temporary reactions will dissipate after a few days or weeks of being on the program.

Headache

Low carb diet headaches are very common because your body is consuming less sugar than it is use to.

Over time, as your system adjusts, you will find that the headaches will go away

Bad breath

Bad breath when you are eating fewer carbohydrates is caused by specific chemicals that are released as the body burns fat.

These chemicals which are called ketones, and are the result of your body entering the fat-burning state of ketosis.

So this means that when you have bad breath, you are burning fat!

Weakness

Again, this is a sign of ketosis. As your body breaks down it’s fat, you may experience weakness and even fell like you are getting sick.

This is often referred to as the Ketosis Flu.

Don’t worry, again your system will adjust and you will begin feeling better after shedding those pesky fat cells.

Muscle cramps

Your body’s usually tries to maintain a balance of minerals such as sodium and potassium in your system. These are know as electrolytes.

The changes that lowering your carbs, reduces the amount of electrolytes in your body and can contribute to cramping.

Lowering your sodium intake will force the kidneys to waste potassium.

Potassium can make muscles more irritable and cramp more often.

Fatigue

Another symptom of the Ketosis Flu, fatigue is a common side affect of restricting your intake of carbs.

It too is a result of lower sugar levels and less energy.

Skin rash

Leaving your skin dry and itchy is a sign of ketosis as well.

Because you have reduced your fat intake, you may notice a slight rash as a result.

Constipation or diarrhea

Diarrhea is a common side effect early on in the low-carb process and is a result of the diet change. It typically will go away in a few days.

It is also typical to experience diarrhea after eating fatty foods when you have been on the diet for some time.

Your system just is not used to this abnormal food and will quickly reject them.


What Can I Eat On A Low Carb Diet?

Now that you have committed to eating better in order to lose weight and improve your health, it is important to know what you can eat as part of lowering your carbohydrates.

Below are some of the basic suggestions that will help you choose the right foods that will get your the results you are expecting.

Some of the food that are part of most low-carb diets are:
  1. Meat
  2. Fish
  3. Eggs
  4. Vegetables
  5. Fruit
  6. Nuts
  7. Seeds
  8. High-fat dairy

Fats, healthy oils and some tubers and non-gluten grains are also options.

The foods you need to avoid in order to stick to your low carb diet include:
  • Sugar and High Fructose Corn Syrup
  • Wheat and Seed oils
  • Trans fats found in processed foods

There are many resources out there for finding low-carb recopies if you are feeling stuck when trying to figure out what to eat on your new diet plan.

Here are some amazing sources that will help you plan out what you are going to prepare for low-carb meals.

50 MOUTHWATERING SLOW COOKED MEALS

Don’t have time to make elaborate keto meals? Not a problem. Use your crock pot and slow cook your way to weight loss.

Low Carb Weekly Meal Plans

This is a great resource that helps you to get started. These meal plans that take the guess work out of deciding what to eat.

PaleoQue

Do you love bar-b-que? Of course your do. This is the low carb way to grill and smoke your way to a healthier lifestyle.

The Good Carb Diet

If you are following the Atkins Diet, South Beach Diet or following other low-carb diets, you can use this as a easy way to pick the right foods for you.

Keto Resources

The 28-Day Keto Challenge is a well-crafted plan to get you through the first month of changing your diet and includes a daily meal plan!

 


Free Low Carb Diet BookLearn More About Low Carb Diets

I encourage you to learn more about eating low carb the right way. The first place to start is the free e-book:  Low Carb Living Clarified.

You can download your free copy and make an educated choice to begin lowering your carb intake and melting away fat.


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