After years of being told to avoid fat and eat low-fat foods, many people find the hardest part of adopting the diet is adding back in more fat. A low-carb diet needs the fat. Fat adds taste and calories to help us feel satisfied. Get it from using butter, coconut oil, high fat cheese, olive oil, avocado oil, even beef and bacon fat. Here are some easy tips.
For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has likely been a major mistake, that coincided with the start of the obesity epidemic. While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed.
"One of the primary places where you are going to see metabolic changes on any kind of diet is in your gastrointestinal tract -- and that can include a change in bowel habits often experienced as constipation," says Sondike, who is also credited with conducting the first published, randomized clinical trial on low-carb diets. The reason, Sondike tells WebMD, is that most folks get whatever fiber they consume from high-carb foods such as bread and pasta. Cut those foods out, and your fiber intake can drop dramatically, while the risk of constipation rises.
For the sake of keeping processed/synthetic ingredients out of your diet, focus on avoiding low-carb packaged foods — like most commercial protein bars or meal replacement shakes. These may provide fat and protein, and be low in sugar or carbs, but they’re still not beneficial overall if they contain things like processed protein powders, refined oils and artificial sweeteners.
Not everyone should opt for a low-carb diet. If you’re pregnant, it’s possible to be on a lower-carb diet (and may even be indicated if you are told you have gestational diabetes), but talk to your doctor to find out what’s right for you and to ensure that you’re covering any potential nutrient gaps. “Many women who are pregnant find that the thought of eating protein and fat makes them sick,” says Spritzler. This can be especially common in the first trimester. “They naturally want more carbs. You should always listen to your body,” she says.
There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
As low-carb dietitian Franziska Spritzler, RD, CDE, who’s based in Orange County, California, points out, when you cut back on carbs, blood sugar and insulin levels generally go down, which can be a good thing for some people. “Carbs are broken down into glucose, which raises your blood sugar and prompts your pancreas to produce insulin to drive sugar into your cells,” says Spritzler. “When you’re overweight or obese, your blood sugar goes up and your pancreas sends out insulin, but your cells may not be responsive, leading your pancreas to overproduce insulin,” she says. High insulin increases hunger and prompts fat storage, she explains.
Turns out, what’s low carbohydrate for one person isn’t for another. “There’s no medical definition of what low carb is,” says Columbus, Ohio–based Kelly Schmidt, RD. Basically, it’s reducing the number of carbs you eat from your norm. In general, however, a low-carb diet may include 50 to 100 grams (g) of carbohydrates per day, she says. Below that is considered a ketogenic diet, while 100 to 200 g of carbohydrates per day is a moderate-carb diet.
Flour, wheat products or other refined cereal grains, even if labelled “gluten free.” This means bread, buns, pasta, crackers, porridge, muesli. Whole grains are included here too – on a low-carb diet they are just less bad. Also potatoes (sweet potatoes too), potato chips, French fries, corn products and popped corn, rice. Do check out, however, some of the low-carb versions of these foods:
Another option is to decrease the intake of carbohydrates slowly, over a few weeks, to minimize side effects. But the “Nike way” (Just Do It) may be the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. This may be mostly fluids, but it can still be great for motivation.
Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumber, avocado (technically a fruit but usually included with vegetables), onions, peppers, tomatoes, lettuce, other kinds of leafy greens etc. These are lowest in net carbs and can be enjoyed at all levels of carb restriction. However, if you are following a keto diet (< 20 grams of carbs per day), you may need to limit your portions for certain types, like bell peppers and Brussels sprouts. Low-carb vegetables guide