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Low Carb Diet
The low carbohydrate diet is very strict about taking out the consumption of carbohydrates and upping your intake of fats and proteins. You should get approximately sixty to seventy percent of your daily intake from fat when on a low carbohydrate diet. Your consumption of carbohydrates should be less then ten percent, and in some cases less then five percent depending on how strict you want to be.
What do you eat on the low carb diet?
During the low carb diet you are going to eat foods that are high in fat, and whenever you feel hungry you are to always satisfy your hunger. Every type of meat is on the allowable foods list except liver. You may enjoy roast beef, bacon, pork chops, steaks, hamburgers, prime rib, luncheon meats, and tenderloin.
You may enjoy seafood like fish and shellfish, but oysters have some carbohydrates in them. You can have eggs and four ounces of cheese a day. Butter, mayonnaise, cream, and margarine are all fats that are allowed. You want to eat low starch green vegetables, which include broccoli, asparagus, spinach, cauliflower, green beans, celery, and Brussels sprouts.
You may have fruit but you want to consume fruits in limited amounts. Cherries (only ½ cup), a ½ of an avocado, 6 olives, 3 large strawberries, ½ a grapefruit, 1/2 a cup of cranberries, and ½ a cup of raspberries are the allowable fruits. If you decide to go out for breakfast, lunch or dinner remember to be aware of what sauces or marinades that might be on what youare ordering.
What do you avoid on the low carb diet?
While on the low carb diet you need to eliminate (or use very sparingly) sugar or anything with sugar in it; such as candy, cakes, cookies, pastries, fruit juices, soft drinks, and donuts. Do not eat breaded meats and be sure to check the labels for carbohydrate information on canned and packaged meat. Honey, corn syrup, foods containing white flour like bread, bagels, rolls, and gravy are also on the list of foods to stay away from. Fruits with a high glycemic index are to be eliminated. Those fruits would be watermelon, pineapple, raisins, bananas, and any citrus fruit.
What exercise do you do on the low carb diet?
During the low carb diet doing cardiovascular exercises with moderate intensity are recommended. You want to avoid exercises with high intensity and high duration since you will get exhausted more quickly. Some cardio exercises include bicycling, jogging, walking, hiking, swimming, and jump roping. You want to do these about 30 minutes a day on most days of the week.
Who does the low carb diet work best for?
Low carb diets are primarily for anyone that does not need to eat carbohydrates to be satisfied and full. If you are able to cut these out of your diet then you can probably do the low carb diet. This diet is also supposedly good for people that want to lose a lot of weight and keep it off. Since you are not taking in a lot of sugars this diet may work for diabetics or people with a family history of diabetes that have yet to be diagnosed.