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The Low-Carb Diet (“low in carbohydrates”) is a diet that significantly reduces the intake of carbohydrates (bread, pasta, sweets, rice, potatoes) and replaces them with proteins and healthy fats.
It is not as strict as Keto or Carnivorous, but it has the same main goal: keeping blood sugar stable and stimulating fat burning.
What foods are allowed in the Low-Carb Diet? 🥗🍗🥑
Recommended foods:
- Lean and fatty meats (beef, chicken, pork, turkey, lamb)
- Fish and seafood
- Eggs
- Green and low-carb vegetables (broccoli, zucchini, spinach, lettuce, kale cabbage)
- Whole milk (Greek yogurt, matured cheeses, cream, butter)
- Fruits with low glycemic index (berries, kiwi, avocado)
- Oilseeds and seeds (nuts, almonds, flaxseeds, pumpkin seeds)
- Healthy oils (olive, avocado, coconut, ghee)
Foods to avoid:
- Bread, pasta, pizza
- Potatoes, rice, corn
- Sweets, sugar, carbonated juices
- Pastries and fast food
Reported benefits ✅
- ⚖️ Weight loss(especially abdominal fat)
- ⚡ Constant energythroughout the day
- Improving insulin sensitivity and reducing the risk of insulin resistance
- 🧠 Better mental clarity without “sugar crashes”
- ❤️ Possible beneficial effect on blood pressure and HDL cholesterol
Risks and Disadvantages ⚠️
- ❌ “Keto flu” or initial symptoms: fatigue, headache, dizziness (in the first 1—2 weeks)
- ❌ Lack of fiber if not enough vegetables are included
- ❌ Can be difficult to maintain socially (meals in the city, events)
- ❌ In endurance athletes, performance may be reduced due to limited carbohydrate intake
Who is it recommended for? 👥
- People who want fast but sustainable weight loss
- Those with insulin resistanceor prediabetes
- People looking for a flexible diet → more permissive than Ketoor Carnivorous
For how long can it be held? ⏳
- Can be held longtermprovided that it includes enough vegetables and fiber.
- Many turn it into a permanent lifestyle, adjusting carbohydrate intake (50—100 g/day).
Low-Carb Diet and Sport 🏋️ ♀️
- It works very well for strength training and recreational fitness.
- Instead, for performance and endurance athletes(marathon, cycling), a strategy of “carb cycling” (introducing carbohydrates on days of intense exertion) may be required.
Low-Carb Diet and Intermittent Fasting ⏳🥗
The combination is very popular:
- Healthy proteins and fats help prolongation of satiety, which makes it easier to comply with a 16/8 or 18/6 protocol.
- Insulin levels remain low → stimulate fat burning and autophagy.
Do you want to know which diet suits you?Take the Free Questionnaire here!
How many carbs am I allowed per day?
Generally between 20 and 100 g/day, depending on the goals.
Is it the same as the Keto diet?
No. At Keto you enter ketosis (carbo <20 g/day), while at Low-Carb your intake is more flexible and you don't have to enter ketosis.
Can I Eat Fruit at Low-Carb?
Yes, but in moderation. The most suitable are berries and avocados.
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