Opting for a well-balanced, low-carb diet is a practical approach to overall health. A typical low-carb diet either restricts carbohydrates or completely avoids them. Many people follow low-carb diet plans to eliminate the risk of lifestyle diseases and to boost energy levels.
What is low-carb diet?
A low-carbohydrate diet is a meal plan that avoids food items containing high levels of carbohydrates or added sugar. At the same time, it includes moderate to higher levels of protein and fat. According to nutritionists, the amount of carbohydrates in a low-carb diet ranges from a minimum of 20gm to a maximum of 120gm. However, this quantity should be decided depending on a person’s body conditions. The different ways to follow a low-carb diet plan are:
- Keto diet
- Paleo diet
- Atkins diet
- Eco-Atkins diet
- Low-carb Mediterranean diet
- Dukan diet
- Zero-carb diet
Benefits of low-carb diet
When you restrict your carbohydrate intake, the body uses stored glucose as its primary energy source. This process, known as dietary ketosis, can help you lose weight.
Tailored no-carb diet plans are created to align with one’s health conditions, personal preferences, and wellness goals. A no-carb diet helps:
- Reduce obesity and aid in weight loss.
- Reduce blood pressure and blood sugar
- Lower triglycerides
- Increase good cholesterol
- Improve metabolism
- Relax brain cells and give better results in conditions like epilepsy, Parkinson’s, and Alzheimer’s.
Meal plans for low-carb diet
After a health checkup, a healthy meal chart can be prepared, including food items from the low-carb foods list.
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Breakfast:
Start the day with scrambled eggs, tomatoes, avocado, and capsicum sauteed in butter and feta cheese. It tastes delicious and serves as a healthy starter for the day.
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Lunch:
Sauteed veggies with sprouted daal is an ideal low-carb lunch recipe. If you prefer non-vegetarian items, go for a grilled chicken salad with vegetables mixed with garlic, pepper, and olive oil.
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Snacks:
For low-carb, healthy snacks, choose foods with high fibre and protein, and avoid processed foods. Berries, avocados, almonds, boiled egg and cheese are good choices.
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Dinner:
For dinner, opt for a creamy broccoli and cheese soup with butter, sauteed onion, cheese, and suitable spices. This keto-friendly soup is not only filling but also satisfying.
Foods list in low-carb diet
Following a low-carb diet may be difficult initially. However, tasty dishes can be prepared with easily available low-carb substitutes. The given low-carb diet food list includes healthy vegetables, nuts, fruits, and other low-calorie food items.
- Cauliflower instead of potatoes
- Zucchini
- Leafy vegetables for healthy soups
- Broccoli
- Eggs
- Avocado
- Nuts and seeds
- Fish and Meat
- Fruits and berries
- Dairy
- Oil
Tips for following low-carb diet
Here are a few tips and tricks that can help you overcome cravings at the initial stage:
- Thoroughly understand different types of carbohydrates and their function in the body. Learn about different types of low-carb diet plans.
- Do thorough research about different low-carb alternatives and prepare a low-carbohydrate food list. Choose items from this list and prepare a healthy, tasty, low-carb meal plan.
- Between meals, you can eat low-carb snacks like roasted makhana, plain kale chips, nuts, boiled eggs, etc.
- When you are on a low-carb diet, you may feel dehydrated because carbohydrates are the water-holding elements in your body. When you restrict carb intake, there can be a sudden change in water and sodium levels. So, it is crucial to take electrolytes and plain water frequently. You can also include coconut water and fruit juices in your diet.
Conclusion
Apart from diet, other factors like regular exercise, stress management and healthcare plans also contribute to a better life. A good health insurance plan can cover unexpected medical expenses. You can also opt for individual health insurance plans that offer personalised coverage, financial security and added protection against rising medical costs. A proactive approach can help you lead a healthy and stress-free life.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.