how can you get the best
results on a low carb diet which foods should you eat and which ones
should you avoid what benefits can a low carb diet provide in this video i will answer all of
these questions i will also share the number one low carb mistake that may be slowing
down your progress let's get into it hi i'm doctor andreas yanfeld ceo of diet
doctor and today i'll be talking about a low-carb diet for beginners here's
everything you need to get started number one what is a low-carb diet on a low-carb
diet you eat very few carbohydrates also known as carbs carbs are found in sugary foods
like candy and desserts and starchy foods like pasta bread and cereal instead of carbs a low
carb diet consists of mostly protein rich whole foods and vegetables along with some fats why is
it a good idea to cut back on carbs when you stop eating high carb foods your blood sugar levels
become more stable and your insulin levels drop lower insulin levels can make it easier to burn
fat that's stored on your body plus eating more protein and fewer carbs can help increase satiety
that feeling of being comfortably full but not stuffed with low carb you simply begin eating
when you're hungry and stop eating as soon as you feel satisfied how many carbs should you eat on a
moderate low carb diet you can eat up to 50 grams of net carbs per day the good news is if you
stick to low carb foods you probably won't need to count carbs number two which foods and
beverages should you consume on a low carb diet you can enjoy a wide variety of tasty nutritious
foods make protein foods like meat seafood cheese greek yogurt eggs or tofu the center of your meals
also eat plenty of vegetables that grow above the ground such as asparagus brussels sprouts leafy
greens and dozens of others use a little butter or olive oil to prepare your meals or add
these natural fats to your food at the table a steak with cauliflower mash made with butter
is a fantastic low-carb dinner enjoy a small bowl of berries or sliced melon for dessert if you
like drink water coffee or tea with your meals low cup friendly snack options include hard-boiled
eggs a small handful of nuts or sliced cucumbers with a creamy dip now what should you avoid on a
low carb diet stay away from anything with sugar such as cakes cookies candy and ice cream
avoid sugar sweetened beverages and sweet alcoholic drinks along with fruit juice
which is loaded with natural sugar don't eat bread pasta and cereal whether they are made
with white flour or whole grains finally avoid starchy vegetables like potatoes and corn number
three what are the benefits of a low-carb diet most people start eating a low-carb diet because
they want to lose weight indeed studies show that low carb diets are at least as effective and often
more effective for losing weight than other diets why do low carb diets work so well for weight
loss or they help you stay full and satisfied while you're enjoying delicious food without
needing to count calories also some trials suggest that eating low carb may help you
burn more calories which can increase your chances of keeping the weight off following
a low-carb lifestyle can also dramatically lower blood sugar levels in fact going low carb
is so effective for this that it has allowed many people with type 2 diabetes
to reverse their disease meaning they need little to no medication to control
their blood sugar other potential benefits of going low carb include better digestion
clearer skin fewer carb cravings and more so to sum it up a low-carb diet limits carbs
and allows you to eat more protein and fat foods to prioritize include meat seafood
eggs cheese and non-starchy vegetables a low-carb diet may help improve
your health in several ways including losing weight improving
your blood sugar control and more so what's the number one mistake that
you might be making on a low carb diet eating packaged low carb bars cookies and
similar products although some of these items are okay as an occasional treat all
of them are highly processed many contain starch and fillers that are not a good fit for a
low carb lifestyle in some cases they may cause cravings for sweets and other high carb foods
and part of the reason for this is that they are usually high in both fat and artificial
sweeteners and this combination may stimulate reward pathways in the brain and
trigger you to over eat highly palatable energy dense foods this can result in weight loss stores
or even weight gain my advice to lose weight and improve your health stick with minimally processed
satisfying foods that are naturally low in carbs do you want to learn more about low-carb
diets and have access to detailed lists about which foods to eat see our complete guide a
low-carb diet for beginners you will find the link below and if you're interested in more low carb
support consider signing up for a free trial at dietdoctor.com as a member you will have access
to hundreds of low carb meal plans shopping lists video courses and other exclusive benefits
good luck and i will see you in our next video