Low carb diet – characteristics and meals ideas
Low-carb diets are often recommended for people who are overweight, as well as those with diabetes or insulin resistance, in order to lose weight and stabilize blood sugar levels. Most low-carbohydrate diets involve limiting the intake of carbohydrate-rich foods. Recommendations for daily carbohydrate intake can vary, depending on the type of diet.
Low-carb diets have been growing in popularity for some time. Its most restrictive form, the ketogenic diet, has attracted particular attention. People see it as a way to lose weight quickly and effectively, and to have a beautiful figure. What is a low-carbohydrate diet and for whom is it a good solution? Let’s take a closer look.
Low carb diet – basic information
Basic principles
There are no clear guidelines as to what the macronutrient ratio of a low-carbohydrate diet should be. They depend on a person’s goals and individual capabilities. A general assumption is that the carbohydrate content of a low-carbohydrate diet should be up to 150 g/day or up to 45% of daily energy requirements.
Products to limit or exclude on a low-carb diet
The low carb diet involves limiting (or, in the case of a ketogenic diet, excluding completely) the following products:
- starchy vegetables: potatoes, sweet potatoes, peas, maize,
- fruits with a higher carbohydrate content: banana, pineapple, mango, apple, orange, etc,
- whole-grain products: brown rice, oatmeal, quinoa, whole-grain pasta, bread,
- legumes: lentils, beans, chickpeas,
- dairy products with a higher carbohydrate content: milk and full-fat yogurt.
Moderate consumption is allowed (not applicable to the ketogenic diet):
- dark chocolate with at least 70% cocoa content,
- dry wine.
Low-carb diet and type 2 diabetes
Research shows that a low-carbohydrate diet (including the ketogenic diet) can be effective in patients with obesity and/or type 2 diabetes. However, it is not the only recommended diet. Such diets should be tailored to the individual and patients should be supervised by a physician and/or dietitian throughout the diet.
The use of these diets in patients with type 1 diabetes has not been sufficiently studied. More research is needed to confirm their safety in the long term.
Keto diet – a restrictive form of the low carb diet
The ketogenic diet is a special case of the low-carbohydrate diet. It involves restricting carbohydrates by up to 20 g/day. You can read more about the ketogenic diet in the articles The ketogenic diet – what it is and what its principles are and Is the keto diet more effective than others?
Low carb diet – meals ideas
Looking for ideas for low-carbohydrate meals that are compatible with the low carb diet? You will find them in Fitatu®! Each dish has calculated calories and macronutrients. Some of the recipes may only be available in Fitatu® Premium plans.
For more ideas on ketogenic diet meals, read the post Keto diet – meals in 10 minutes.
Fitatu® support group
On Facebook you will find our support and motivation group. Become part of this community and get motivated every day with the members to reach your nutrition goals.
Fitatu® App
Don’t have our app yet? Download the app from the Play Store or Apple Store and start taking care of your health and figure together with Fitatu®!
Looking for something more? Try Fitatu® Premium – we have a discount code for blog readers: LOWCARB7 – go to https://www.fitatu.com/app/order-and-payment and get a 20% discount on a year’s Fitatu® Premium plan.
What will you find in Fitatu® Premium?
- More than 2,000 recipes plus dozens of new ones every month,
- additional intermittent fasting plans,
- the possibility to create shopping lists,
- 6 ready-made menus with meals,
- filtering of products and recipes,
- more synchronization with fit apps,
- access to the app in the web version,
- no ads!
Bibliography:
- Andrea Mario Bolla, Amelia Caretto, Andrea Laurenzi, Marina Scavini, Lorenzo Piemonti, Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes, Nutrients. 2019 Apr 26;11(5):962. doi: 10.3390/nu11050962.