Following a low-carb diet helps you lose weight and, more importantly, helps you control your blood sugar, reduce insulin resistance and recover from diabetes. In this article, learn about the foods you can eat and the foods you should avoid, the symptoms of sugar withdrawal and how to deal with them, how to start following a low-carb diet, some golden tips for sticking to this diet, and some suitable recipes.
A low-carb diet contains less than 26% of total daily calories from carbohydrates. For example, for people on a 2,000-calorie-per-day diet, this equates to less than 130 grams of carbohydrates per day.
The foods that can be eaten on a low-carb diet vary depending on the daily carbohydrate intake, and some foods that are high in carbohydrates such as fruits, starchy vegetables, and whole grains can be eaten in moderation.
Foods to eat and foods to avoid
A low-carb diet involves reducing your intake of foods that are high in carbohydrates and added sugar, such as pasta, bread, sugary foods, sweets, and starches, and increasing your intake of foods that are high in protein, fat, and vegetables.
Foods that can be eaten on a low-carb diet?
Here are some foods to eat on a low-carb diet:
Meat: beef, lamb, chicken
Fish: salmon, tuna.
Eggs: whole eggs, egg whites, egg yolks.
Non-starchy vegetables: spinach, cauliflower, broccoli, carrots, asparagus, tomatoes.
Low-carb fruits: oranges, strawberries, raspberries.
Nuts and seeds: walnuts, almonds, pistachios, sunflower seeds, chia seeds.
Full-fat dairy products: cheese, yogurt, butter.
Fats and oils: avocado, avocado oil, olive oil, coconut oil
Foods that can be eaten in moderation on a low-carb diet?
There are some foods that contain carbohydrates but can be eaten in moderation on a low-carb diet, such as:
Starchy vegetables: such as potatoes, sweet potatoes, peas, corn
High-carb fruits: such as mango, banana, and pineapple.
Whole grains: such as brown rice, quinoa, oats.
Legumes: such as lentils, chickpeas, and beans.
High-carb dairy products: whole milk and yogurt
Dark chocolate has many health benefits as it is rich in antioxidants, and can be eaten on a low-carb diet. You should choose dark chocolate that contains at least 70% cocoa.
Try to drink sugar-free drinks such as sugar-free tea and coffee. Since many drinks can be high in carbohydrates, calories, and added sugar, read the ingredient label on any product before buying it.
What foods should be avoided on a low-carb diet?
There are some foods that contain high levels of carbohydrates, so they should be avoided when following a low-carb diet, such as:
sweet snacks
Such as candy, baked goods, ice cream, and other products that contain added sugar.
refined grains
Such as white rice, white pasta, tortillas, crackers.
Low fat products
Including dairy products, cereals, or crackers that are low in fat but contain added sugar.
processed foods
Such as fast food, cookies, potato chips, and pastries.
sugar-sweetened beverages
Such as soda, sweet tea, sports drinks, and energy drinks.
How do I start a low-carb diet?
When the body is accustomed to eating foods that contain high levels of carbohydrates, in order to follow a low-carb diet, a series of stages must be carried out and a gradual transition must be made. This ensures reducing the symptoms of sugar withdrawal and reducing the feeling of fatigue and exhaustion. This is done through:
Diet
First week
In the first week, the following steps are followed:
Eat three filling meals without eating any snacks between main meals.
Fasting for 12 hours, including sleeping hours, and not consuming any foods or drinks that contain calories during the fasting period. It is possible to drink water, coffee, and tea, without sugar or sweeteners.
Completely avoid products containing sugar such as: soft drinks, sweets, chocolate, ice cream, and fruit juices.
Completely avoid eating fast food and processed foods.
Second week
In addition to the steps followed in the first week, we also do the following:
Stop eating starches such as rice, pasta, whole grain bread, and potatoes.
Eat vegetables with every meal.
The third week
In addition to the plans followed in the first and second weeks, we also do:
Eat only two main meals instead of three.
We fast for 16 hours before the first meal and 8 hours before the second meal.
Eat meat or chicken soup during the fasting period.
Week 4
In addition to the steps taken in the previous weeks, we keep the daily intake of carbohydrates to less than 50 grams and they must be from foods allowed in the low-carb diet.
2. Sports
Physical activity should be gradually practiced according to the following stages:
First week
Walk for half an hour a day, three times a week.
Second week
Walk for half an hour a day, six times a week.
The third week
Walk for an hour three times a week.
Do resistance and muscle building exercises for half an hour once every three days.
Week 4
Walk for an hour three times a week.
Do resistance and muscle building exercises for an hour once every three days.
Sugar withdrawal
A low-carb diet has many health benefits, such as losing excess weight, recovering from diabetes, and reducing the risk of cardiovascular disease in the long term, but in the short term, giving up sugar may lead to sugar withdrawal symptoms, such as fatigue and sugar cravings.
Why does sugar withdrawal happen?
Eating sugar causes the release of certain neurotransmitters in the brain, such as endorphins and dopamine, which are responsible for the feeling of happiness.
Endorphins are natural opiates that reduce pain after injury and increase feelings of happiness after exercise, while dopamine plays a role in addiction and cravings for sugar.
Sugar withdrawal symptoms
Reducing sugar intake can lead to psychological and physical withdrawal symptoms. The severity of these symptoms varies from person to person and can last from several days to several weeks. Sugar withdrawal symptoms include:
Craving for sugar.
Depression and anxiety.
Changes in sleep pattern.
Difficulty concentrating.
Fatigue.
Irritation.
Nausea.
Dizziness or vertigo.
Sugar cravings also include cravings for carbohydrates such as potato chips or pasta.
These symptoms gradually fade and disappear completely within several days or weeks.
Dealing with Sugar Withdrawal Symptoms
Sugar withdrawal symptoms disappear quickly and may not exceed a few days, so sugar withdrawal does not require long-term treatment, but it is possible to reduce these symptoms through the following tips:
Eat plenty of vegetables
Fiber helps you feel full for longer and reduces hunger. It also helps regulate blood sugar levels, which reduces food cravings caused by blood sugar fluctuations.
Eat balanced meals
Eating a variety of meals that contain balanced amounts of healthy foods, including protein and healthy fats, helps promote feelings of fullness, regulate blood sugar levels, and reduce sugar cravings.
get enough sleep
Sleep is essential for physical and mental health, and lack of sleep can contribute to food cravings and foods high in added sugars.
Exercise
In addition to the many health benefits of exercise, studies have also shown that regular physical activity helps reduce sugar cravings, even if the physical activity is short periods of exercise, but these periods must be regular.
Stick to a low-carb diet
In general, a low-carb diet is easier to stick to than other diets, but it offers a variety of foods to eat. Following the following tips may help increase your chances of sticking to the diet and making it a lifestyle.
You should eat only when you feel hungry, and stop when you feel full.
Allocate a specific time and place to eat, and avoid distractions while eating, such as the TV or mobile phone, in order to enjoy eating on the one hand and distinguish the feeling of fullness to stop on the other hand.
Eat slowly and start with dishes that take time to eat, such as salad or soup, as the body automatically begins to give signals of satiety 20 minutes after starting to eat.
Keep in mind that a low-carb diet is a lifestyle, not just a diet that will stop after a few weeks.
When we feel the desire to eat sugar, we must make sure that we are not thirsty or hungry, because the brain may interpret signals related to eating incorrectly.
Planning and preparing meals ahead of time, because having the right healthy food available when you feel hungry helps you stick to your low-carb diet and prevents binge eating.
Forgiving yourself and not beating yourself up if you deviate from the low-carb diet, and understanding that bad eating habits have been formed over many years, and it is difficult to change them from the first attempt overnight.
Set small, realistic, achievable goals. The feeling of accomplishment on a daily basis motivates you to continue towards the bigger goal.
It is possible to control our actions, but it is not possible to control the result. That is, it is possible to adhere to a low-carb diet for two weeks, but it is not possible to judge the possibility of losing 3 kilograms of excess weight during these two weeks.
Every positive step we take every day, no matter how small, is better than staying in the same place, so it is important to enjoy any achievement or any step, no matter how small.
Failure is part of success, and even if we can't succeed today, tomorrow will be an opportunity for a new beginning towards success without feeling guilty.
It is possible to tell close people about our plan, program and goals, and ask for their help and support. It is preferable to stay away from negative people at least in the first period to avoid frustrations and negative feelings.
We must feel and understand that we eat to live and not live to eat.
Great Low Carb Diet Recipes
Breakfast and dinner recipes
Egg salad.
Spinach egg rolls.
Watercress salad with feta.
Avocado cheesecake.
Cheese bread.
Cheese rolls.
Strawberry parfait.
Low carb pancakes.
Cheese platter with cherry tomatoes.
Tuna sandwich.
Vegetable omelette.
Masala omelette.
Omelette with mushrooms.
Eggs with feta cheese.
Coconut flour cookies.
Egg and cheese bread.
Lunch recipes
Chicken kofta fingers.
Grilled chicken strips.
Zucchini gratin.
Chicken butter with zucchini.
chicken wings.
Chicken and mushroom soup.
Grilled chicken with salad.
Creamy chicken.
Zucchini boats with chicken and cheese.
Vegetable casserole with kofta and mozzarella.
Vegetable soup with fish pieces.
Fajita.
Eggplant rolls with meat.
Grilled fish fillet.
Cauliflower and vegetable dish.
Fish and spinach soup.
Eggplant tray with chicken.
Cauliflower casserole.
Cabbage lasagna.
