How to Do a Low Carb Diet? Sample Menu

A low-carb diet is a diet that limits the amount of carbohydrates taken into the body. This diet is based on meeting the body's energy needs from other food groups such as fat and protein. Basically, foods containing high carbohydrates such as sugar, bakery products, potatoes, rice and pasta are avoided. Instead, protein and fat sources such as vegetables, meat, fish, eggs and healthy fats are consumed.

So, does a low carbohydrate diet make you lose weight, how much weight does it make you lose? How to do a low carb diet? The answers to all your questions about this subject are hidden in our article.

What is a Low Carb Diet?

low carbohydrate diet, carbohydrate intakeReduces daily calories to 20 to 45 percent. The basic principle of this diet is to enable the body to use fats instead of carbohydrates as an energy source. Carbohydrates provide energy by converting into a form of sugar called glucose. However, on a low-carb diet, when there is little glucose in the body, fats are burned and molecules called ketones are produced. Ketones are an alternative source of energy for the body.

This diet helps with weight loss, blood sugar control, insulin resistanceIt is preferred for different reasons such as reducing blood pressure and, in some cases, treating health problems such as epilepsy.

Does a Low Carbohydrate Diet Help You Lose Weight?

Low carbohydrate diet helps you lose weight. Because this diet reduces the amount of carbohydrates taken into the body. It balances blood sugar and lowers insulin levels. This accelerates the weight loss process by increasing fat burning. 

In a carbohydrate diet, it is necessary to reduce the amount of carbohydrates taken daily. A normal person should take 70-75 grams of carbohydrates per day. A person who consumes these amounts of carbohydrates every day keeps his weight balanced. Those on a low-carb diet will start losing weight if they reduce their daily carbohydrate amount to 40-50 grams.

How Much Weight Does a Low Carbohydrate Diet Make You Lose?

The weight loss effect of a diet that reduces the amount of carbohydrates varies from person to person. However, in general, you are likely to lose 1-2 pounds in the first week of a low-carb diet. This occurs due to dehydration and depletion of the body's glycogen stores. However, this initial weight loss is usually not a sustainable weight loss and a slower rate of weight loss is observed in the following weeks.

The weight loss effect of a low-carb diet does not depend solely on limiting carbohydrate intake. It is also important to follow the diet in a healthy and balanced way. Foods with high protein, fat, fiber, vitamin and mineral content should be preferred. Additionally, exercising along with a low-carb diet also supports the weight loss process.

How to Make a Low Carb Diet? 

A low-carb diet is a diet method that reduces carbohydrate intake and allows the body's fat stores to be used as energy. To do this diet, you must follow the following steps:

1. Goal setting: Determine the purpose of the diet. It could be losing weight if you're overweight, living a healthy life, or balancing blood sugar levels.
2. Identifying carbohydrate sources: Make a list of carbohydrate foods and drinks. Foods such as bread, pasta, rice, potatoes, sugar, fruit juices are included in this list.
3. Reducing carbohydrate intake: Start reducing your daily carbohydrate intake. For this you can follow the steps below:

• Choose whole wheat bread or whole wheat bread instead of white bread.
• Eat dishes made with vegetables instead of pasta or rice.
• Eat healthy alternatives instead of sugary snacks.

4. Increasing protein intake: To meet the amount of protein the body needs protein sourcesIncrease the . For example, consume foods with high protein content such as chicken, fish, eggs and yoghurt.
5. Consuming healthy fats: Consuming healthy fats increases the feeling of fullness and provides energy. Include healthy fats such as olive oil, avocado and walnuts in your diet.
6. A diet based on vegetables and greens: Vegetables and greens have an important place in a low-carb diet. In addition, you should take care to reduce the amount of fruit.
7. Water Consumption: Drinking water, It accelerates metabolism and provides a feeling of fullness. Try to consume at least 8-10 glasses of water a day.

There are some points to consider when doing a low carbohydrate diet. These:

• It is recommended that you follow the diet under the supervision of a doctor or dietician.
• Going on a low-carb diet for a long time can cause health problems. Therefore, it is important to take breaks at certain periods or increase your carbohydrate intake in a controlled manner.
• It is necessary to pay attention to vitamin and mineral intake on a low carbohydrate diet. Therefore, it would be best to create a balanced nutrition plan.
• Doing sports and regular exercise will increase the effect of the diet.
• Try to develop permanent eating habits to avoid regaining the weight lost while following your diet.

Low Carbohydrate Diet Sample Menu

Below is a sample low-carb diet menu for one day:

Breakfast

• 2 boiled eggs
• 1 slice of full fat cheese
• tomato and cucumber

Snack

• 1 avocados

Noon

• Grilled chicken breast or fish
• Spicy spinach or arugula salad (with olive oil and lemon juice)

Snack

• A handful of almonds or walnuts

Akşam

• Baked turkey or salmon
• Vegetable meal (such as broccoli, zucchini, turnip)

Snack (optional)

• Yogurt and strawberries

Not: Consumption of sugary foods is very limited on a low carbohydrate diet. Therefore, meals should include options such as fruits or unsweetened yoghurt instead of desserts. Additionally, healthy oils such as olive oil, which is rich in unsaturated fats, should be preferred. You can adjust your nutrition plan according to your personal needs and preferences.

What to Eat on a Low Carb Diet?

You can consume the following foods on a low-carb diet:

• Meat and fish: Protein sources such as chicken, turkey, beef, salmon and tuna contain low carbohydrates.
• egg: It is a food with high protein content and low carbohydrates.
• Green vegetables: Green leafy vegetables such as broccoli, spinach, chard, cabbage and lettuce contain low carbohydrates.
• Milk and milk products: Full-fat dairy products such as yoghurt, cheese and butter contain low carbohydrates.
• oils: Healthy oils such as olive oil, coconut oil and avocado oil contain low carbohydrates. 
• Seeds and nuts: Almonds, walnuts, hazelnuts, flax seeds, chia seeds Foods such as are low carbohydrate.
• Dark chocolate: Dark chocolates with high cocoa content contain low carbohydrates.
• Water and herbal tea: Water and herbal teas, which are carbohydrate-free and calorie-free, are also consumed on a low-carb diet.

What Not to Eat on a Low Carb Diet?

The following foods should not be consumed on a low-carb diet:

• Foods with sugar or added sugar: Candy, candies, chocolate, desserts, etc. Foods like these contain high carbohydrates and are the type of foods that should be avoided in your diet.
• Cereals and legumes: Wheat, barley, corn, rice, oats, quinoaGrains such as , amaranth should be consumed in limited amounts or eliminated entirely on a low-carb diet.
• Starchy vegetables: Starchy vegetables such as potatoes, corn, peas, sugar beets, beets and carrots contain high carbohydrates and are not suitable for your diet.
• Sugary drinks: Beverages such as sugary sodas, fruit juices, energy drinks, and sweetened hot drinks (tea or coffee) contain high amounts of carbohydrates and should be avoided.
• Some fruits: Some fruits may contain high carbohydrates. For example, you should limit the amount of fruits such as bananas, grapes, melons, pineapples and mangos or avoid them altogether.
• Sugary or processed dairy products: Sugary yoghurts, sweetened milks or sweetened cheeses are also products that should not be consumed on a low-carb diet. Instead, full-fat dairy products or sugar-free alternatives can be preferred.

What are the Benefits of a Low Carb Diet?

A low-carb diet provides many benefits:

1. Weight loss: A low-carb diet promotes weight loss by helping the body burn fat and lose weight.
2. Keeping blood sugar under control: A low-carb diet helps keep blood sugar at low levels. This is especially important for people with blood sugar problems such as diabetes.
3. Decreased insulin resistance: A low-carb diet reduces the risk of type 2 diabetes by reducing insulin resistance.
4. Appetite control: A low-carb diet makes you feel full for longer, which helps you eat less.
5. Heart health: A low-carb diet helps reduce bad cholesterol levels and increase good cholesterol levels. This is also beneficial for heart health.
6. Reduction of inflammation: A low-carb diet relieves symptoms in some chronic inflammation conditions (for example, rheumatoid arthritis).
7. Improves brain function: It is suggested that a low-carb diet may improve cognitive functions.

What are the Harms of Low Carbohydrate Diet?

The harms of low-carb diets may include:

1. Nutrient deficiencies: Low-carb diets often limit carbohydrate content, making it harder for you to get enough of some important nutrients. Foods containing carbohydrates, especially vegetables and fruits, provide the vitamins, minerals and fiber your body needs.
2. Low energy: Carbohydrates are the body's main source of energy. On low-carb diets, your energy level may decrease and problems such as weakness, fatigue and lack of concentration may occur.
3. Digestive problems: Fiber is a nutrient found in carbohydrate-containing foods and supports your gut health. In low-carb diets, fiber intake decreases and constipationDigestive problems such as gas and bloating may occur.
4. Muscle loss: In low-carb diets, the body uses muscle tissue to meet its energy needs. This leads to muscle loss and reduces the metabolic rate.
5. Social and psychological effects: If low-carb diets are followed strictly, they affect your social life and restrict your eating habits. It's also difficult for some people to cope with the diet's limitations. psychological problems, eating disorders or obsessive thoughts may occur.

Should a low carb diet be done?

A low-carb diet is a controversial topic, and whether it should be done varies from person to person. Although the diet has many benefits, it is not suitable for everyone and may not be healthy for some people.

A low-carb diet is often followed by those with health problems such as diabetes or obesity, those with insulin resistance, or those struggling with certain metabolic syndromes. However, this diet is not suitable for certain groups, such as pregnant women, breastfeeding mothers or those with certain health problems.

Carbohydrates are an important source of energy and provide other nutrients necessary for the body. Therefore, it is important to consider all factors and consider any potential risks that may affect your health before embarking on a low-carb diet.

References: 

1. Volek JS, Phinney SD. The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable: Beyond Obesity; 2011.
2. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr Metab (Lond). 2008;5:36.
3. Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003;348(21):2082-2090.
4. Santos FL, Esteves SS, da Costa Pereira A, Yancy WS Jr, Nunes JP. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Obes Rev. 2012;13(11):1048-1066.
5. Ludwig DS, Friedman MI. Increasing adiposity: consequence or cause of overeating? Jama. 2014;311(21):2167-2168.
6. Low-carb diet: Can it help you lose weight?  mayoclinic.org
7. Low-carbohydrate diet    wikipedia.org