A low-carb diet has never gone out of fashion. And for good reason. Carbs are our main source of energy but unused, they get stored in our body in the form of fat. Carbs are fine if you end up doing lots of physical activity during the day or a good amount manual labor as part of your job. But that’s rarely the case. Cutting down on carbs is an effective way to lose weight and get healthier. Here are some basic rules if you’re looking to try out a low carb diet.
1. Time It Right
If you must eat carbs, and you may have to depending on your body composition and activity level, try to time it around your workout. Before, during or just after your workout would be great. If you can’t do this, stick to eating carbs in the morning and early afternoon, when your metabolism is at its highest
2. Minimize Exposure To High
Food that’s cooked on high heat is proven to be more carcinogenic.1 Methods that involve deep frying, charring, broiling, and grilling can lead to various cancers.2 Stick to sauteing and other methods of slow cooking on a gentle heat.
3. Avoid Soft Drinks
Just because these aren’t carbs, it doesn’t make it okay to include them in your diet. These aerated drinks are
4. Stick To Good Sweeteners
Artificial sweeteners like saccharine can still be quite unhealthy. If you must have a sweetener, try to choose stevia. Things like brown sugar, honey, and syrups are just as bad for you as white sugar except for the fact that they contain small amounts of some nutrients and minerals. Sugar can be hidden as all sorts of things like fructose corn syrup so be sure to check your labels for nutritional information.
5. Stay Away From Processed Food
A good rule of thumb is to eat foods that
6. Add Healthy Fats
There’s no reason to be afraid of fats. Organic milk, cheese, butter, and cream can all be good for you in moderation. They provide protein as well. Other healthy fats include nuts, fatty fish, and avocados. Once your body starts to burn fat in the absence of carbs, you can afford to add more of these into your diet, leaving you feeling much more satiated.
7. Try These Forms Of Carbs
If you must include carbs, try to stick to complex non-gluten foods. These include things like rice, oats, quinoa, lentils, black beans, pinto beans, sweet potatoes, and other tubers. Again, time these meals around your workout or for the morning.
8. Eat Fiber
Now that you’ve eliminated most gluten grains, and other carby vegetables, it’s possible that your diet may become protein heavy and fiber deficient. Make a conscious effort to include more fibrous vegetables into your diet.
9. Don’t Just Stick To Dieting
Of course, just dieting is not going to help you in the long run. Your entire lifestyle needs to reflect healthier choices. This means limiting alcohol, cutting out cigarettes, and other vices. It also means you need a regular workout routine to go with
You don’t have to see carbs as your enemy but it’s a good idea to keep some distance. These ground rules can help you get started and stick to it.
|↑1||Ngoan, le T., Nguyen Thi Thu, Nguyen Thi Lua, L. T. Hang, Nguyen Ngoc Bich, N. V. Hieu, H. V. Quyet et al. “Cooking temperature, heat-generated carcinogens, and the risk of stomach and colorectal cancers.” Asian Pacific journal of cancer prevention: APJCP 10, no. 1 (2008): 83-86.|
|↑2||Stott‐Miller, Marni, Marian L. Neuhouser, and Janet L. Stanford. “Consumption of deep‐fried foods and risk of prostate cancer.” The prostate 73, no. 9 (2013): 960-969.|