Research has linked low-carb diets to lower risk of diabetes and obesity. If you losing weight and staying fit are your immediate health goals, you may want to consider keto & low-carb diets. In case of keto diet, your intake of carbs is almost zero, or less than 50 grams a day. In contrast, low-carb diets are more lenient, but you have to reduce carb intake anyway. Transitioning to low-carb diets can be harder than you imagine. You may have to also consider using supplements, which can be purchased from websites like Framing & Foundation. We are suggesting a few tips for keto & low-carb diets in the content below.
- Divide your plate well. Counting your macros on low-carb diets can be confusing, which is why we suggest that you consider your plate instead. Take a regular meal plate, and a standard meal should include enough veggies to cover half of it. One-fourth of the plate should be fats, and rest of it should be protein. Be careful about your protein intake, because too much of protein can be converted into glucose. Take a portion of chicken breast and load it with fats like MCT oil, ghee or coconut oil.
- Know the carbs. Most people on keto & low-carb diets forget that carbs are included in almost every veggie and fruit. Fruits, in particular, are loaded with fructose and should be avoided, barring few like berries and avocados. Of course, you are not allowed to have grains and wheat on low-carb diets, but make sure that you watch the veggies you eat. Load up on greens, especially spinach and kale.
- Include the right supplements. The problem with low-carb diets is the fact that you miss out on a lot of common foods, which also means that you are reducing nutrients. You may have to consider supplements like Vitamin D, magnesium and biotin, and if you are on the keto diet, check for exogenous ketone supplements, which can be purchased from portals like Framing and Foundation.
- Go slow. This is one aspect that people often ignore. When it comes to keto or any kind of low-carb diet, you have to be slow with your approach. Don’t try your body to adjust to the drastic change in meals immediately. With the keto diet, the approach is more aggressive for sure, but with low-carb diets, you can go slow. Try and replace refined carbs for better options, like brown rice and quinoa.
- Accept that keto is not for everyone. This is another pointer that people need to understand. If you are someone with heart disease or have other health issues that require you to limit your fat intake, low-carb diets may not be for you. It is also okay to fail initially, but don’t give up, especially if you don’t have health problems we just mentioned.
For good protein, you can also consider taking a whey protein supplement, and do check for greens powers too to get all the other nutrients.