A low-carb diet can help you lose weight and control diabetes and other conditions. Sugar-sweetened beverages, cake, and candy all have lots of carbs. It is more difficult to know which staple foods should be avoided due to high carbs.
If you want to lose weight, then you should limit the number of carbs you eat. There is no set amount that people can eat because it depends on your tolerance.
If you want to lose your body fat, you can try the Keto Diet. A Keto diet may help you lose weight, and there are not many side effects.
The only problem is that when people start the diet, they might feel a little sick because they are used to eating sugar and carbs. That feeling goes away later on in the month, though.
A ketogenic diet does not usually have any serious side effects except for a few like nausea, sugar cravings, and headaches in the first few days due to keto flu.
How To Avoid Keto Flu?
When you start the ketogenic diet, you might get sick. This can be avoided by following some simple tips. The best results will come if you follow the diet without skipping any meals and many fats and not many carbs.
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The basic rule of Keto is to eat high fats, enough protein and low carbs until you are full.
The other rule is to drink lots of water because the body loses water when going on ketosis, and it would be good if you could drink more and more water.
If you want to stay healthy and don’t have problems, you need to make sure that your body has enough salt. You might have a headache or feel anxious when you don’t have enough salt.
Make sure that during the first few days of ketosis your salt intake is proper. This will help your body get used to the changes in blood pressure and create ketone acids.
Who Should Not Follow The Keto Diet?
Not every doctor or health specialist will prescribe the keto diet to people. It depends on your body metabolism and how you react to certain things.
People with disease history or serious health conditions, eating disorders, and lethargy should not follow the keto diet because it can have bad effects.
People should get a health checkup before they go onto the Ketogenic diet. That way, they can find out if they have any allergies that could make them sick.
They should also check their blood sugar level to see if it will be affected by the diet.
Foods to Avoid on Keto Diet
1. Bread and Grains
Bread is a staple food in many countries. It comes in different forms, such as loaves, rolls, bagels and flatbreads like tortillas. All of these are high in carbs.
Whole-grain bread has the same amount of carbs as those made from refined flour. The carb count also depends on what ingredients and how much you eat. Here are the average carb counts for some popular types of bread:
- Whole-grain bread: 40g per slice (20g per serving)
2 slices (1 serving) per day: 80g total carbs
- White 2% milk yogurt: 20g per 8oz serving (4% carb)
4 servings or 8 oz total yogurt: 80g
2. Some Fruits
Fruits and vegetables have been shown to lower the risk of cancer and heart disease. However, not all fruits are low in carbs.
A typical serving of fruit is 1 cup or 1 small piece. For example, a small apple contains 21 grams of carbs, 4 of which come from fibre.
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Since a low-carb diet limits carbohydrates, you should avoid fruits that are sweet and dried as follows:
3. Starchy Vegetables
Most diets allow people to eat a lot of vegetables, and they are perfect for you.
They can help with weight loss and blood sugar control. But some high-starch vegetables have more digestible carbs than fibre, so don’t eat too many of those on a diet that is low in carbs.
If you are following a low-carb diet, you should avoid starchy vegetables like:
- Sweet potato/yam
- Beets, cooked
Pasta is cheap food, and you can find it anywhere. The thing about pasta is that a lot of it has carbs in it.
One cup of cooked pasta has 43 grams of carbs, of which only 3 are fibre. If you want to eat pasta and not worry about the carbs, make sure to get whole-wheat pasta. It still has 37 grams of carbs, but with 6 grams of fibre.
If you’re on a low-carb diet, it’s not a good idea to have spaghetti or other types of pasta.
But if you want pasta without going over your limit, make vegetable noodles or shirataki noodles.
Sugary breakfast cereals have many carbs, but you may be surprised at the carb counts of healthy cereals.
For example, 1 cup (90 grams) of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 fibre. Steel-cut oats are less processed than other types of oatmeal and are generally considered healthier.
However, a mere 1/2 cup (45 grams) of cooked steel-cut oats has 29 grams of carbs, including 5 grams of fibre.
You can get a lot of carbs in cereal. One serving of granola has 37 grams of carbs and 7 grams of fibre.
Grape-Nuts has 46 grams of carbs and 5 grams of fibre. This is too much for some people, so they want to limit the amount they eat. A bowl could put them over their carb limit, even before adding milk to the mix.
If you are on a low-carb diet, you can drink alcohol. Wine has few carbs, and hard liquor has none. But beer is high in carbs. A can of beer contains 13 grams of carbs on average.
Light beer also contains 6 grams per can. Studies suggest that liquid carbs promote weight gain more than foods because they take up less space in your stomach and make it easier to eat more food and not feel full as quickly.
7. Sweetened Yogurt
Yogurt is tasty food. But some yogurt has many carbs in it. People eat sweetened yogurt, but it can have as many carbs as dessert.
But you can eat plain Greek yogurt with berries and less than 10 grams of carbs in it to keep your stomach from hurting if you are hungry again soon.