How to start a low carb diet

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

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