what is a low carb diet?

introduction to a low carb diet

In the world of nutrition and research, diets and trends are constantly changing. Recently, more evidence suggests that lower carbohydrate diets may provide more health benefits compared to the traditional American diet including weight loss, more energy, and overall wellbeing.

what are carbohydrates?

Simply put, carbohydrates are nutrients found in food that our body breaks down for energy. Carbohydrates are the most common source of energy for most organisms, including humans. Carbs are made up of hydrogen, oxygen, and carbon and are broken down within our bodies to fuel everyday activities, even sleeping and thinking! Carbs make up sugars, starches, and cellulose (found only in plants).

which foods contain carbohydrates?

Carbohydrates are in nearly all foods! Here are some key sources of carbs:

  • Starches: breads, pasta, potatoes, white and brown rice, sweet potatoes, plantains

  • All fruits, some have more than others!

  • Dairy: milk, ice cream, yogurts

  • Cereals/Grains: oatmeal, quinoa, couscous

  • Sweets/Snacks: chips, cookies, crackers, french fries, soda, sweet tea, candy

  • Alcohol: wine, beer

the benefits of a low carb diet

Reducing your intake of carb containing foods can make your diet healthier overall, since you will be eating more nutrient rich foods like non-starchy vegetables, proteins, and good quality fats. Reducing your carb intake can lead to weight loss, increased energy, focus, and may even change the way our body responds to stress and inflammation. Also, most high carbohydrate foods like chips don’t keep you full for long, so switching to lower carb may keep you from reaching for another snack!

low carb vs ketogenic

There are a few diets that emphasize low carb intake, but the ketogenic diet is a hot topic in the nutrition world! The ketogenic diet is a low carb diet, but a low carb diet isn’t necessarily ketogenic!

A Ketogenic diet involves eating 70-80% fat, 15-20% protein, and the rest 5-10% carbs, depending on your goals. The ketogenic diet severely limits carbohydrate containing foods to get you into what is called ketosis, where your body turns fat into fuel. A low carbohydrate diet usually means you are eating less than 30% of your calories from carbs.

So what does this mean?

You can reap the benefits of a low carb diet without such a heavy carb restriction!

niKETO has great guides to get you started on a low carb lifestyle change, including posts on high and low carb fruits and vegetables, kickstarter meal plans, and more!

fat fasting

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keto + exercise

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exogenous ketones + fast weight loss

The ketogenic diet is increasingly becoming a very popular method for achieving rapid, ultra-low body fat levels with utmost muscle retention. It is an act of deceiving the body into using the body fat as its main source of energy instead of carbohydrates. Keto diets offer extremely fast weight loss with better muscle retention compared …

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