Basics about a Low carb diet plan

In the midst of a busy schedule, people find it very difficult to lose weight or exercise. A great option to maintaining your current weight or losing unwanted pounds is implementing a low-carb diet.


What is a low carb diet plan?

In a low carb diet plan, you consume a low-carb, high-fat diet. Under this low carb diet weight loss program, most significantly, you must reduce your consumption of starches and sugar.

Alternatively, you shift your eating habits to a whole food approach. This includes meat, cheese, eggs, leafy green vegetables, limited fruit and root vegetables. Numerous studies show that a low carb diet plan optimizes weight loss, glucose and insulin control and reduces the need to eat throughout the day.

Foods that you may eat on the low carb plan.

Eat- Meat, fish, eggs, green leafy vegetables, fats such as grass fed butter and coconut oil. Avoid most plant based oils such as corn, soybean and vegetable oil. Depending on your carbohydrate tolerance, you can also eat limited fruits and other root vegetables.

 Avoid –sugar and starchy foods like bread, pasta, rice, beans and potatoes.

There are solid scientific reasons why low-carb diets works. When you avoid sugar and starches, it stablizes your blood sugar and insulin levels which in turns reduces your fat storing ability. You begin to burn fat rather than carbohydrates for energy.

Who should avoid a strict low carb diet-

If you have chronic conditions, you should consult your physician before going on a low carb diet. Also, do not change and/or discontinue your medications without medical advice. Functional medicine physicians focus on nutrition and prevention, so you may want to seek this type of advice to complement your current physician’s approach.

Examples of carbs

The number in these visuals indicate the number of carbs per serving.



How low to go??

The number of carbs you eat will need to be specific to each person. Depending on the amount of exercise, activity, current weight and goals, your daily intake could vary from no carbs to 150 grams or more per day.

I recommend an incremental approach. My best advice is to simply get started.


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