Description

The Low-Carb Diet focuses on reducing the amount of carbohydrates you eat, while increasing your intake of protein and healthy fats. The goal is to lower insulin and blood sugar levels and shift your body to burn fat for energy.

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✅ Allowed Foods in a Low-Carb Diet:

• Meats: Chicken, beef, turkey.

• Fish and seafood.

• Eggs.

• Non-starchy vegetables: Broccoli, spinach, zucchini, kale.

• Healthy fats: Olive oil, coconut oil, butter, avocado.

• Nuts and seeds (in moderation).

• Full-fat dairy: Cheese, unsweetened yogurt.

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❌ Foods to Limit or Avoid:

• Bread, rice, pasta, potatoes.

• Sugary foods and drinks.

• Grains: Wheat, oats, corn.

• High-sugar fruits: Bananas, grapes, mangoes.

• Processed and packaged foods.

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🍽️ Types of Low-Carb Diets:

• Keto: Less than 50g of carbs/day, high in fats.

• Moderate low-carb: 50–100g carbs/day.

• Liberal low-carb: 100–150g carbs/day (for general health or slow weight loss).

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💡 Potential Benefits:

• Rapid weight loss, especially in the first weeks.

• Lower blood sugar and insulin levels.

• Reduced appetite due to higher fat and protein intake.

• Improved cholesterol and triglycerides.

• Better energy and mental clarity for some people.

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⚠️ Possible Drawbacks or Risks:

• Constipation or fatigue (especially early on).

• Nutrient deficiencies if diet is not balanced.

• Not ideal for:

  • People with kidney disease.

  • Pregnant women (without medical advice).

  • Athletes needing high-carb energy.