When it comes to ketogenic and low-carb diets, there are a lot of questions that come up over and over again, especially if you’re new to them.
What is the difference between low carb and keto? What can I eat on a low carb diet? Are low-carb or keto diets safe?
In this article, we will answer all of those questions and more! We’ll provide clear explanations of both low carb and keto diets, offer some great tips for following them successfully, and dispel some common myths about the low-carb lifestyle.
So if you’re looking to start a low-carb or keto diet, or just want to learn more about them, read on!
What is the difference between low-carb and keto?
The biggest difference between low-carb and keto diets is the amount of carbs you consume.
On a low carb diet, you would typically eat around 100 grams of carbs or less per day, while on a keto diet, you would limit your intake to less than 50 grams of carbs per day. This low-carb intake forces your body into a state of ketosis, where it starts burning fat for energy instead of carbs. For many people, the keto diet is more effective for weight loss and improved blood sugar control.
What can I eat on a low-carb diet?
here are a lot of foods you can eat on a low carb diet!
- Lean proteins, like poultry and fish
- Healthy fats, like avocado, fatty fish, whole eggs, butter
- Low-carb vegetables, like broccoli, cauliflower, leafy greens, bell peppers
- Low-sugar fruits, like berries, coconut, lemons, limes, olives, tomatoes (be sure to check their carb content first, and budget appropriately)
You’ll want to avoid processed foods, sugary drinks, and starchy carbs like bread, pasta, and rice. Some fruits (like mango and bananas) and starchy vegetables (like potatoes) also need to be avoided, or eaten in very small portions, because of their naturally high carb content.
There are also plenty of delicious, low-carb recipes out there that will make sticking to your diet a breeze! Here are a few of our favorites:
- Easy & Delicious Cauliflower Crust, Low Carb Pizza
- Low-Carb Grilled Cheeseburgers
- Lemon Coconut Cheesecake Snack Bites
- Buffalo Chicken Casserole
- Blueberry Cream Cheese Muffins
Do I have to count calories?
A healthy, low-carb lifestyle advocates eating until you’re full with no need to count calories.
When you eliminate unhealthy carbs from your diet, you also get rid of out of control cravings, stabilize blood sugar and consequently the appetite. Research has shown that reducing carbohydrates and replacing them with protein and healthy fats results in reducing overall calorie consumption naturally and without deprivation.
Some people even report having to set reminders to eat because they simply feel full longer, and do not feel out of control hunger as they did before cutting out carbs.
Are low-carb or keto diets safe?
Yes, generally speaking, low-carb and keto diets are perfectly safe for most people.
In fact, many people find that these diets improve their overall health and well-being. They can help with weight loss, blood sugar control, and reducing the risk of heart disease. The key is to make sure that you’re eating low-carb foods in a balanced way, so that you’re not depriving your body of any essential nutrients.
However, if you have any medical conditions or take certain medications, you should speak with your doctor before starting a low-carb or keto diet.
What are the benefits of a low-carb lifestyle?
There are many amazing benefits to a low-carb lifestyle. Some might even surprise you!
Low-carb eating can help with weight loss, blood sugar control, and reducing your risk of heart disease. They can also help improve your energy levels and reduce inflammation throughout your body. Low carb diets have also been shown to reduce cholesterol.
Other benefits include:
- Not having to track calories
- Improved complexion
- Feeling less bloated
- Better workout sessions (more energy, more protein)
- Reduced sugar cravings
What are the side effects of low-carb or ketogenic diets?
The most common side effects of low-carb or ketogenic diets are the “keto flu,” nutritional deficiencies, and constipation.
The keto flu is a condition that can occur when your body is adjusting to a low carb diet. Symptoms include fatigue, headaches, brain fog, and nausea. However, these side effects are usually mild and go away within a few days or weeks.
Constipation is also common on low-carb diets, but it can be avoided by drinking plenty of water and eating high-fiber, low carb vegetables.
Lastly, another risk of low carb dieting is that you could develop nutrient deficiencies if you’re not careful. This is why it’s important to make sure you’re eating a variety of healthy low-carb foods and taking vitamin and mineral supplements. If you’re worried about developing nutrient deficiencies, talk to your doctor or a registered dietitian.
Will I be hungry on a low carb diet?
No, you will not be hungry on a low carb diet! In a low-carb diet, you’re replacing carbohydrates with fat and protein. Eating a diet high in protein and fat will leave you feeling fuller, longer.
In fact, many people find that they are less hungry on a low-carb diet than they are on a high-carb diet. This is because when your body is in ketosis, it is more efficient at burning fat for energy. This means you won’t be as likely to experience those pesky hunger cravings!
Can I eat low carb and still lose weight?
Yes, you can absolutely eat low carb and still lose weight!
In fact, low-carb diets are often more effective for weight loss than high-carb diets. This is because when you cut out carbs, your body is forced to burn fat for energy. And as we all know, burning fat equals weight loss!
Will I regain the weight if I stop eating low-carb?
If you return to your old eating habits, you may start to gain weight again.
That’s why it’s important to understand that a low carb “diet” is just as much a lifestyle. There’s no need to worry about regaining the weight as long as you maintain a healthy low-carb lifestyle that includes drinking lots of water, exercising regularly, and budgeting your allowed carbs in a balanced way.
I’m feeling really discouraged. What can I do to stay motivated on my low carb journey?
First of all, don’t give up! Every low carb eater has been in your shoes at some point. It can be tough adjusting to a new way of eating, but it gets easier with time. If you’re feeling discouraged, try reaching out to a friend or family member who is also low carb eating. It can be helpful to have someone to talk to who understands what you’re going through.
You can also join our online low-carb community on Facebook! Our community is FULL of supportive and encouraging people who are happy to help you through your low carb journey.
Finally, remember that your low carb journey is for you and nobody else. Do what works best for your body and don’t compare yourself to others. We are all on our own low carb journeys and we are all unique!
There you have it, the ten most frequently asked questions about low carb dieting! I hope this article has given you some helpful information and encouraged you to give low carb a try. Remember, low-carb is not a diet, it’s a lifestyle! And once you make the switch, you’ll never look back.
If you’re ready to get started, we recommend starting with our Thinlicious™ 28-Day Metabolism Reset, which is designed to introduce you to the Thin-Adapted System and help you retrain the way your body burns fuel in just four weeks. Get it HERE.
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