Low Carb Eating
Is a simple eating style that is easy to implement and can suit any number of individuals, families - and anyone seeking any number of differing health goals. It's simple! To be low carb, eat a reduced amount of carbohydrate with each meal. And, because low carbohydrate meals are based around good fats, lean protein and non-starchy leaf and salad vegetables, it is even possible to feel fuller for longer! Ditching the sugar is key to success. Feeling fuller for longer will help us cut back on cravings and snacks and will ultimately lead to long term weight loss and stable blood sugar levels. This is key for any of us struggling with a poor metabolism, creeping weight issues (that cannot be ignored) or diagnosis of Type 2 diabetes. If you are looking for tips on how to implement a change of diet, we wrote about his here and if you are wondering if food addiction is a problem for you, take this quiz test from Yale University and check your result. But for now, if you are thinking about going low carb, let's explore the results you would like to achieve to determine just how low carb you will need to go.
Option 1: Liberal Low Carb
Up to 130g of Carbs per day.
This option is for those with no weight to lose, who maintain an active lifestyle, have a positive optimistic outlook and a good metabolic rate. It is still a great way of eating because it ensures consistent energy levels and offers a simple, varied and nutritious way of eating that is sustainable for life. Fruit and root vegetables for carbohydrates will feature strongly in this option and help to maintain a varied and balanced diet.
Option 2: Moderate Low Carb
75g to 100g carbs per day
A half way step which is particularly good is you have not too much weight to lose but feel sluggish and wanting to curb the energy slumps and stop the snacking during the day. A great introductory step then, where meals are based around protein and good fats combined with a decent variety of leafy and non starchy veg. A good long term option for keeping on track too with a low carb way of life and after the main weight loss phase has ended. Eminently do-able.
Option 3: Strict Low Carb
50g (and less) carbs per day
This option effectively eliminates all starchy grains, most fruit and starchy veg and your carbohydrate intake will feel restricted. Instead, focus on what you can eat: lean protein, good fats and leafy green vegetables. This way of eating may improve a sluggish metabolism, ensure weight loss and lead to greater and more consistent energy levels. Self experimentation is key and it may well be that option 2 works for you as an introduction for a couple of weeks before stepping things up to make a faster difference here at option 3.
So, we've outlined three low carb approaches to help you determine how low you should go on a low carb diet. We recommend you monitor your body's response - and, as with any other significant dietary change, check with your GP before embarking on this new way of eating - especially if you are taking medication or have any other health care concerns.