Low-carb food guide and tips
It is important to understand that a low-carb menu should be personalized based on levels of physical activity, state of health and starting weight.
The basis for going low-carb is to clearly stick to this ratio of macronutrients:
- 70-75% fatty foods;
- 20% protein;
- 5-10% carbs.
Considering that our regular diet provides about 45-65% of calories in the form of carbohydrates each day, the low-carb diet completely changes our traditional eating behavior and its basic principles.
Typical foods for a low-carb diet
The list of foods allowed for a low-carb diet is quite impressive: fish, meat, seafood, poultry, eggs, oil, vegetable oils, vinegar, lemon juice, olives, low-carb vegetables (spinach, lettuce, cabbage, etc.), hard cheeses (up to 100 g per day), berries.
Acceptable foods that should be consumed in moderation are: whole milk, whole milk yogurts and kefir, high carbohydrate vegetables (except carrots, beets, sweet potatoes, peas and corn), wine, coffee with no sugar.
It is recommended to limit your intake of omega-6 fatty acids by replacing them with monounsaturated fats (olive oil, avocados, nuts) and saturated fats (fatty meats, high-fat dairy products). It is suggested to use coconut oil and omega-3 found in fatty fish, canola and flaxseed oils, walnuts, chia seeds, flax and hemp.
