Basic Rules for a Healthy Low-Carb Diet

There are so many different types of diets that we are in a tough situation when we try to choose one to lose weight. So how can you decide which one is the best for you and give you the expected results? One common thing with all the diets is that they all include strict eating plans that must be followed. But let’s focus on the low-carb diets now and see a few simple and easy-to-remember tips for making them successful.

Simple rules

Eat a lot of fresh vegetables and fruits. You can eat as many of them as you want, even if they contain carbohydrates. Try to eat fresh, organic food whenever it is possible. Well, that goes for everyone, not only for those who keep a low-carb diet.

Try to avoid refined carbohydrates as much as possible because your body digests them in an unhealthy way. You should eat a lot of good protein and fat instead. That can be soybeans, nuts, eggs, grass-fed meat or avocados.
Try to switch dairy products with non-dairy products as often as possible. For example exchange milk with soy milk for the daily calcium intake. Try to avoid soft drinks and even juices, drink water, coffee or unsweetened tea instead of them.

Eating habits

It is not only about what you eat but also how you eat when it comes to low-carb diets or any kinds of diets as a matter of fact.
It is good to eat slowly and enjoy the taste, texture and smells of the food until you feel satiated. It takes some time for the signal to reach your brain that you are full so stop eating before you feel that. Eat as many times you feel hungry, even if it is only some nuts or an egg what you eat.

Do Low Carb Diets Work?

Well, that is the question about all the diets people are thinking about trying to lose weight. And the answer is yes, they do work, but only on short term. People who go on low carb diets can lose a considerable number of pounds and if they choose diets with extremely low carb intake they can lose it really fast. But the truth is that they lose mostly water and muscle mass instead of fat and once they end dieting they will gain back as fast as they lost the plus weight.

Why the weight loss?

Once our carbohydrate intake is cut back our body starts to use carb stores known as glycogen that is stored in our muscles and liver. Glycogen is also stored in water with 3 times its weight which means you can lose up to 7 pounds from fluid alone. And then comes losing weight because of lower calorie intake. People on low-carb diets usually eat 1500-1600 calories a day and that is why after the initial massive fluid loss the weight loss will continue in a steadier, slower rate.

The bottom line

Whether you are on a low-carb diet or any other type of diet in fact, you only lose weight if you eat less calories than you burn. Diets with a low carbohydrate intake are good because they involve a higher protein intake which helps people feel fuller for longer.

It is interesting that diets with a more moderate carb restriction can be easier to keep and are exactly as effective as stricter low-carb diets.

In any case, if you are thinking about a low-carb diet or any other diet it is wise to tell your doctor about it or ask the opinion of a specialist who can tell you what impact the diet will have on your health, especially if you have some health problems or if you are on medication.

5 Best Low Carb Foods

Many health enthusiasts prefer to stick to a low carb diet to gain the weight they dream about. A low-carb diet consists mainly in cutting out fruits, grains, sugar and cereals of the diet. So if you are a low-carb adept yourself it is quite useful that you know the best 5 recommended foods for a low-carb diet.


Dairy products are highly recommended in low-carb diets and may include cedar cheese, parmesan or blue cheese, also known as Roquefort cheese that is really good for the heart. The cheese might be the explanation why French people enjoy good health despite a diet that is rich in saturated fat.

Surprise – Fruits!

Well, not all kinds of fruits are good for the low-carb diet because then I would have been lying before. Certain fruits like strawberries, papaya, coconuts, apples and peaches are quite low in carbs. There are certain exceptions and be careful because low sugar content does not always mean low carb level.

Chicken and fish

Chicken and fish is the foundation of many low-carb diets and ton because a reason. They are extremely low on carbs and high on proteins, so you will probably eat a lot of them. Protein serves as the bodies building blocks and is needed for tissue repairs.

Salad and non-starchy vegetables

Salad vegetables like iceberg lettuce, broccoli, cucumber and cauliflower are low in carbs so you can eat them with confidence. You can also include non-starchy vegetables in your diet as well.

Red meat

If you are a meat lover then a low-carb diet is just perfect for you because red meat like mutton and pork is perfect low carb food especially if it is consumed with moderation. Red meat is highly recommended because of its high content of iron and protein.

Low Carb Diets in a Nutshell

We have been hearing about low carb diets for a long time now and opinions are quite various about this type of weight-loss plan, but now lately they have gained a renewed interest. Do they work? Can you lose weight with them? Are they safe? Let me share a review that I have recently read with you.

What is that?

Well, I’m not going to give you a definition because there isn’t one. In fact there are a lot of popular diets called ‘low carb diets’ that vary a great deal in their carbohydrate content. For example diets with a very low level of carbohydrates like the first phase of Atkinson rely on the premise that a very low intake of carbs leads to the reduction of insulin production which forces the body to burn fats as the main resource for energy.
There is a quite common side effect of this extreme low carb diet called ketosis. It occurs when the body starts to produce ketone bodies to feed the brain and red blood cells which normally rely on carbs for fuel and can’t use fats. This results in an acetone-like bad mouth smell, headache and dizziness.

Are they healthy?

Yes, low carb diets can be healthy if the approach is the right one. These kinds of weight-loss plans are usually low on fiber so they can result in constipation but if you use vitamins and minerals supplements it won’t affect your health. A great supplement can be the garnicia cambodia extract and Garcinia Cambogia which has various vitamins and minerals and helps in weight loss.

But be careful with any diet that over restricts fiber-rich foods like pulses, root vegetables and whole grains and promote a high level of saturated fats intake because that can have a serious impact on your health. People who have kidney problems are not advised to try any kind of low-carb diets. Fact is that there are still some question marks regarding the long-term effects of low-carb diets since some recent long-term studies related true low-carb diets to an increased rate of mortality. But more research is needed to clarify this statement.
Generally speaking any kind of diet that causes weight loss is healthy because they help regaining a normal weight and therefore improve health by lowering blood pressure, improving blood sugar and insulin regulation and bringing cholesterol to normal levels.

What can and can’t you eat?

Low carb diets can vary in permitted foods a lot but the main idea is that you will probably eat a lot of meat if you choose this type of weight-loss program. But that is not that simple, don’t worry. Your diet will probably include large servings of proteins of various kinds like cheese, eggs, chicken, fish, moderate amounts of butter and oil and low-carb salad and vegetables.

Moderate low-carb diets that don’t lead to ketosis might also include milk or yoghurt, measured amounts of fruit, starchy veggies, whole grains or pulses.


A low-carb diet or any kind of diet in fact is only effective if you can keep up with it. If you think you can’t go through with it or you don’t really like the food you will have to eat every day for weeks or maybe even months you might want to look for another diet plan. It is no surprise that studies that compared different types of diets show that it is not the level of protein or carbohydrate intake that makes a diet successful but how well people were able to keep them.
So it’s really important to stay on top of negative thoughts and triggers such as stress or comfort eating or ‘nothing or everything’ thinking.