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how can you get the best results from a low carb diet, what foods should you eat and which ones should you avoid? what benefits can a low carb diet provide in this video i will answer all these questions and also share the number one low carb mistake that could be slowing down your progress, let's go hi, i'm doctor andreas yanfeld ceo of diet doctor and today i'm going to talk about a low carb diet for beginners here's everything you need to know to
start number one what is a low carb diet on a low carb diet you eat very few carbohydrates also known as carbs carbs are found in sugary foods like sweets and desserts and starchy foods like pasta bread and cereals instead of carbs a low carb diet consists mostly of whole protein foods and vegetables along with some fats why is it a good idea to cut carbs when you stop eating high carb foods your blood sugar levels become more stable and your blood sugar levels
insulin levels drop, lower insulin levels can make it easier for you to burn the fat that's stored in your body, plus eating more protein and fewer carbs can help increase satiety that feeling of being comfortably full but not stuffed on a low carb diet, you simply start eating when you're hungry and stop eating as soon as you feel satisfied how many carbs should you eat on a moderate low carb diet you can eat up to 50 grams of net carbs per day the good news is that if you stick to low carb foods you probably won't need to count carbs number two what foods and drinks do you eat
If you eat a low-carb diet, you can enjoy a wide variety of tasty, nutritious foods. Make protein foods like meat, seafood, cheese, Greek yogurt, eggs, or tofu the center of your meals. Also, eat plenty of vegetables that grow above ground, like asparagus, Brussels sprouts, leafy greens, and dozens of others. Use a little butter or olive oil to prepare your meals or add these natural fats to your food. At the table, a steak with mashed cauliflower made with butter is a fantastic low-carb dinner. Enjoy a small bowl of berries or sliced melon for dessert. If you like to drink water, coffee, or tea with your meals, low-carb snack options include:
hard boiled eggs a small handful of nuts or sliced cucumbers with a creamy dressing now what you should avoid on a low carb diet stay away from anything with sugar such as cakes, sweet cookies and ice cream avoid sugar sweetened beverages and sweet alcoholic drinks along with fruit juice which is loaded with natural sugar do not eat bread dough and cereals they are made with white flour or whole grains finally avoid starchy vegetables like potatoes and corn number three what are the benefits of a low carb diet most people start eating a low carb diet
carbs because they want to lose weight in fact studies show that low carb diets are at least as effective and often more effective for weight loss than other diets why do low carb diets work so well for weight loss or help you stay full and satisfied while enjoying delicious food without the need to count calories also some studies suggest that eating low carb can help you burn more calories which can increase your chances of keeping the weight off following a low carb lifestyle can also dramatically reduce your blood sugar levels in fact consuming low carb
Low carb is so effective that it allows many people with type 2 diabetes to reverse their disease, meaning they need little or no medication to control their blood sugar. cravings and more, to summarize, a low carb diet limits carbohydrates and allows you to eat more protein and fat. Prioritized foods include meat, seafood, cheese, and non-starchy vegetables, a low carb diet can help improve your health in many ways including losing weight, improving blood sugar control, and more, what is the number one mistake you may be making
committing to a low carb diet eat packaged low carb cookies and similar products, while some of these items are fine as an occasional treat, they are all highly processed, many contain starch and fillers that are not suitable for a low carb lifestyle, in some cases they can cause cravings for sweets and other high carb foods and part of the reason for this is that they are often high in fats and artificial sweeteners and this combination can stimulate the reward pathways in the brain and cause you to overeat highly palatable energy dense foods. in weight loss stores or even to gain weight, my advice for losing weight and improving your health stick to foods
satisfying minimally processed and naturally low carb [Music] do you want to learn more about low carb diets and get access to detailed lists of what foods to eat check out our complete guide a low carb diet for beginners you will find the link below and if you are interested in more low carb supplements or consider signing up for
a free trial at dietdoctor.com as a member you will have access to hundreds of low carb meal plan shopping lists video courses and other exclusive benefits good luck and see you in our next video [Music]
