Low Carb Diet | Benefits, Mistakes and Foods

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Low Carb Diet | Benefits, Mistakes and Foods Considering a low-carb diet plan is something that crosses the radar of millions of people who are trying to find ways to lose weight and obtain a healthier lifestyle.A healthy low-carb diet has both benefits and drawbacks, like most specific eating plans.

Weighing both the advantages and the disadvantages can help an individual determine if a low-carb diet food list is right for them.Example of low-carb diet include meals that contain nuts, fruits, fresh vegetables, meats, and meals low in bread items.

What is a Low-Carb Diet?

According to the Mayo Clinic, a low-carb diet menu consists of greatly reducing foods that are high in starches and carbohydrates.Some low-carb diet foods include:

  • Kale
  • Eggs
  • Spinach
  • Avocados
  • Broccoli
  • Cauliflower
  • Zucchini
  • Nuts
  • Poultry
  • Red meat
    People following a low-carb diet menu can enjoy a diverse range of foods, but there are also some serious limitations to this type of diet plan as well.

This is why food tracking with an app like Noom with an extensive food database is clinically proven to promote weight loss.According to the Harvard School of Public Health, a healthy eating plan would be very similar to a low-carb low sugar diet plan.

By Harvard’s Healthy Eating Plan, it is recommended that people consume whole grains, foods that contain healthy fats, and very little sugary drinks and foods.

Sugary drinks and foods would include soda, sweet teas, many processed foods, desserts, and alcohol.

The Harvard Healthy Eating Plan also recommends people pay attention to the type of carbohydrates they consume, as opposed to limiting simply all carbohydrates.

Many low-carb diet tips point to healthy carbohydrates that exist in vegetables that are loaded with much-needed nutrients.

“The fewer carbohydrates you ingest, the more often your body will have to rely more on fat for its fuel source. You want to cut out completely refined grains or sugar (even juice), processed foods, dairy, and eat less than two pieces of fruit a day. Instead, focus on eating more colorful vegetables, healthy fats like those found in avocado, coconut oil and cold-pressed olive oil, nuts and seeds, and a variety of proteins found in fish, grass-fed beef, poultry and legumes,” states Eva Selhub, MD, an internationally recognized resilience expert, physician, author, speaker, scientist and consultant.

What Are Low-Carb Diet Ingredients?

The best low-carb diet recipes include healthily balanced portions of foods that provide your body with all the nutrients, proteins, amino acids, and antioxidants it needs.

Low-carb diet recipes include ingredients such as mushrooms, nuts, catfish, salmon, steak, pork, butter, tomatoes, blackberries, and radishes.

People who enjoy eating dairy food will be pleased to discover that ingredients such as sour cream, yogurt, milk, butter, and cheese are all part of what is considered a low-carb diet menu.

If using lean meats such as fish and adding a significant amount of vegetables, this type of low-carb diet meal plan mimics a Mediterranean diet.

When considering how does a healthy low-carb diet work, it is important to remember that meals should be evenly balanced, and most of a person’s diet should center around produce.

An example of a low-carb diet that includes healthy fruits would be cheese, blackberries, a boiled egg, and a slice of bacon for breakfast.

According to Diabetes, Obesity, & Metabolism, another example of a low-carb diet would be a catfish fillet for supper, along with baked green asparagus drizzled with olive oil, a hard-boiled egg, and a lettuce salad loaded with radishes, broccoli, and tomatoes.

Concerning low-carb diet ingredients, the U.S. National Library of Medicine with the National Institute of Health released a publication titled “Health Effects of Low-Carb Diets: Where Should New Research GO?”

This publication, released in 2014, states that there is an effect on a person’s metabolism when greatly limiting carbohydrate intake.

Low-Carb Diet Nutrition Facts

Supported by an article shared by Scientific American, the American Journal of Clinical Nutrition says that while some saturated fats and carbohydrates can be healthy for a person, refined and sugary carbohydrates post numerous health risks, especially when consumed on a regular basis.

What Does a Low-Carb Diet Do?

If you’re wondering is a low-carb diet healthy, you’ve joined hundreds of thousands of other individuals who are trying to find out if a low-carb diet weight loss program is the right choice.

Starting by asking the question, “How does a low-carb diet work?” will help you to discover if this is the right nutritional lifestyle for you.

A low-carb diet essentially restricts the number of carbohydrates a person intakes through meals, snacks, desserts, and drinks.

Many people would not think about carbohydrates being in drinks but liquids such as shakes, smoothies, some sodas, and some fruit drinks do contain a significant amount of carbs.

Try tracking some of your favorite drinks in an app like Noom to see just how much sugar you’re consuming.

The reason a person limits their carbohydrate intake is due to many carbs digesting and turning into sugar that the body stores.

Limiting the intake of carbohydrates can help to contribute to weight loss and it also can be healthy because a person on a low-carb diet plan for weight loss will not eat as much processed foods.

Many processed foods are stacked with sugars and high amounts of carbs, which far exceed the recommended dietary intake suggested by the Dietary Guidelines provided by the USDA.

Does the Low-Carb Diet Work?

There is controversy among professionals on whether a low-carb diet works.

To decide if this type of meal plan is the right choice for you, it is important to ask yourself why you are considering a low-carb diet plan.

Some people choose a high protein (meat based) low-carb diet and others prefer to go with a low-carb vegetarian diet.

When asking the question if a low-carb diet works, you must first decide which type of diet plan you’re considering.

Not all carbohydrate-restricted meal plans are the same.

There’s the Mediterranean meal plan, which consists of lean meats, nuts, fruits, and vegetables.

There are also a low-carb vegetarian diet and low-carb diets like a keto diet which is a low-carb high-fat diet.

Any low-carb Diet has the Potential 

But, the important factor is finding a lifestyle eating habit that is both healthy and sustainable for the long run.

According to HSPH.Harvard.edu, one of the benefits of ingesting fewer carbs is in taking more nutritious vegetables and reducing the intake of unhealthy foods such as highly-processed foods, white sugars, refined carbs, and white flour products.

Each of these has consistently been reported by food and health experts to be unhealthy items to intake, especially when moderation is not used.

These foods, which are all high in carbs, can lead to obesity and other medical problems.


Typically, with any type of diet plan, there can be side effects to worry about, which range from mild to severe.

If you’re a person with a chronic health issue, it is advisable to seek medical guidance before committing to any type of diet plan. Side effects of a typically healthy low-carb diet include bad breath, nausea, headaches, and only temporary improvements in weight loss.

These side effects are detailed by the Mayo Clinic, which also suggests what you can eat on a low-carb diet that would limit side effects and negative health outcomes.

Final Words

The Mayo Clinic states that diets higher in protein have benefits due to helping a person feel full longer, and it also states that what you can eat on a low-carb diet may only result in minor weight loss progress that is not enduring for years to come.

Because of this, it’s important to keep a diet balanced and to ensure you’re consuming healthy foods that keep you feeling full, and that also provide appropriate nutrition levels.



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