What is a low-carb diet for beginners?


low carb diet plan
What is a low-carb diet for beginners?

Do you also follow a 'low carb' diet to lose weight; Then know this first…

Low carb diet : Wrong lifestyle causes many diseases or health problems like weight gain, obesity, diabetes, high blood pressure. For this, many people prefer a low carb diet. But, eating low carb can do some damage. Know, what is low carb and what can harm the body if you do not take care of some things related to it.

Do you also follow a 'low carb' diet to lose weight; Then first know this...Weight Loss

Many diseases or health problems like weight gain, obesity, diabetes, high blood pressure are taking people easily due to improper lifestyle. Weight gain is considered to be a major cause of health problems. Diet focus and exercise routine were followed from the beginning to lose weight, but now things have changed. Now people have started using many such tricks, due to which it is believed, they can lose weight in less time. One of these is a low carb diet plan, but eating low carb can cause some harm. Know, what is low carb and what can harm the body if you do not take care of some things related to it.

What is a low carb diet plan?

In this low-carbs diet, it is recommended to eat 20 to 60 grams of carbs per day. This amount of carbsprovides 80 to 240 calories. In most cases, people who try to lose weight. They follow a low carb diet. Although this diet is growing in popularity, it also causes harm.

This damages the body

Dizziness: Most of the people who follow a low carb diet experience problems like dizziness. According to experts, lack of food causes deficiency of nutrients in the body. In such a condition weakness occurs and dizziness starts. Experts also recommend following a low-carb diet, but don't let it deplete you of important nutrients.

Want to lose weight? Eat these 5 low carb foods in your diet

If you want to lose weight, you should eat less amount of carbs foods containing carbs. Because this increases the amount of fat in the body. It is high in calories. Apart from this, if carbsare eaten less, the insulin hormone in the body decreases. Due to this, the amount of fat increases and obesity occurs. Let's know what are the low carbohydrate foods.

1) Chicken and Fish These are low in carbsand provide the body with plenty of protein. But these foods should be eaten boiled or roasted.

2) Milk products Milk is high in protein. You can also consume curd, buttermilk, lassi along with milk. Paneer is also a good option. It can also be made into a vegetable. Just reduce the use of oil.

3) Vegetables Cucumber, Broccoli, Cauliflower are also low in carbohydrates. Reduce potato consumption. This causes more weight gain.

4) Fruits Coconuts, papayas, apples, peaches and strawberries are also low in carbohydrates. Less sweet fruits are not necessarily low in carbs. Bananas and chickpeas are high in carbs. So its intake should be less.

5) Nuts – If you feel hungry in the middle of eating less carbs, eat nuts or nuts. Eating a handful of nuts and dry fruits every day will provide the body with micronutrients, fat, fiber and protein. This suppresses hunger and keeps the stomach full.

5) Seeds – Pumpkin, sabja, linseed, sunflower seeds are very good. It contains calcium, magnesium, potassium, selenium and magnesium along with vitamins A, B, E and fatty acids.

What are the side effects of low carb diet? 

Losing weight, dieting or starving yourself for hours is not an option. Scientists claim that this not only makes it difficult for the body to obtain nutrients; But it can also cause many side effects. Whether you follow a ketogenic diet, intermittent fasting or a special diet to reduce fat-carbs. Find out what dieting is causing you damage

1) Effect on metabolism

According to researchers at the National Institutes of Health, people who have been dieting have severely damaged their metabolic systems, unable to fully recover. All this is caused by the body's hormone leptin, which is associated with human appetite.

2) Weak muscles

Dieting also takes a toll on your muscles. According to a report published in The American Journal of Clinical Nutrition, researchers at Kiel University selected 32 healthy volunteers and reduced their diet by an average of 1,300 calories for three weeks. Experts noticed that he had started to gain weight due to the loss of muscle mass.

3) Nutritional problem

Lack of nutrition in the diet also affects all parts of the body. Health and wellness coach Ashley Van Buskirk says some foods are high in water content. When we exclude such things from the diet, the risk of dehydration can increase.

4) Weak bones

Experts say that elderly people can lose a lot of weight if they do intermittent fasting. If you are already underweight, this problem can be exacerbated. Doing so can be dangerous for both your immune system and your bones, says Kathy Macnus, regional director of nutrition at Brigham.

5) Hair loss

According to a report published in Dermatology Practical and Conceptual, a low-calorie diet is also linked to your hair loss problem. This is due to lack of nutrition in the body. Lack of nutrition affects hair structure and hair growth.

The entire weight of the human body rests on its knees. Ignoring its trivial problem can be dangerous for anyone.

1) Knee pain

"When pain limits your ability, do what you do," says Jordan Maizal, MD, a sports medicine specialist at the Hospital for Special Surgeons (New York). If your body is sending a signal, listen to it. If this problem persists then you should have a checkup.

2) Overweight

Obesity also increases the risk of developing osteoarthritis in the knee. Excess body weight can cause you arthritis problem. According to the CDC report, two out of three people are suffering from osteoarthritis due to obesity.

3) Take extra care after an injury

A period of rest and rehabilitation after an injury is important to prevent future pain or repeat surgery. It depends on the damage and treatment in the knee. There are many players who want to get back on the field as soon as possible after an injury. Such people should first consult an orthopedic surgeon, athletic trainer, or physical therapist.

4) Ignore the ACL

The ACL is the most common knee injury. One and a half million people in the United States suffer from this injury each year. Soccer, basketball, football, volleyball, or roller derby all carry a high risk of such an injury. The risk of this injury is two to eight times higher in women than in men.

5) Remember while exercising

To improve fitness, you work harder and allow your body to heal. But you cannot work hard every day. The exercise may involve sudden accelerations or repeated repetitions. So it is very important to do stretching exercises before and after the workout.

6) Exercises for muscles

be thick and heavy; But it is much easier to digest than wheat bread. The fiber in corn keeps the digestive process proper and helps in removing harmful substances from the body. Due to which the problem of constipation does not remain in the body for a long time. The problem of acidity is also removed by consuming this bread.

Heart healthy

Ingredients in bread reduce cardiovascular risk by lowering cholesterol. Corn bread also contains omega-3 fatty acids, which are heart-healthy. Apart from this, the risk of heart attack and stroke is reduced by reducing the problem of high BP. Eating it regularly in winters reduces the level of bad cholesterol in the body.

Suitable for use during pregnancy

It is very important for pregnant women to include corn bread in their diet to keep both mother and child healthy during winter. If pregnant women are deficient in folic acid, the baby may also have low birth weight. Maize is rich in folic acid. It is very important for pregnant women. So start consuming corn bread once after consulting your doctor.

Weight loss

You may have noticed that if you eat four wheat chapatis at a time during winters it is equivalent to eating two maize loaves. Consuming corn bread keeps energy in the body. Fills your stomach at the same time. You don't get hungry again and again. When you don't eat repeatedly, there is no question of gaining weight.

The nature of low carb foods means that the amount of carbs you eat is under control. This diet is low in carbsand protein and more focused. Carbs provide energy to the body, so it is not advisable to completely stop them. You can cut back on certain carbs and eat low-carb foods to lose weight. If you're following a low-carb diet, learn which low-carb foods are best for you to lose weight (Low-Carb Foods) More.

Beneficial low carb food diet

According to low carb diet is replaced by a high carb diet. This diet contains 45 to 65 percent of calories. Carbohydrate diet for weight loss, white bread, pasta, cookies, cakes, candy etc.

Meat -

According to TOI, chicken, beef and animal meat can be included in a low carb diet. These things are also a good source of protein and help in weight loss.

Dairy Products -

Eating less milk, curd, butter and cheese also suppresses appetite and contains carbohydrates.

Seafood -

If you like salmon, mackerel and trout, you can include them in a low diet. It is high in Omega 3.

Vegetables -

For vegetarians, it is a good option to use in a carb-rich diet. A lot of lettuce, spinach and spinach can eat leafy greens.

Eggs -

There is hardly a non-vegetarian who does not eat eggs. Eggs are low carbohydrate foods that are a good source of protein. Some parties you can go for are dry fruits.

Your body may benefit from a higher fiber and lower-carb diet. Heart health can be protected and your body weight can be made healthier for you. 

Don't know how to do this? What are dietary supplements? Let's find out.

In addition, switching from a high-fiber diet to a high-low-carb diet rich in fiber can provide benefits in terms of blood sugar control. Heart health can be protected and your body weight can be made healthier for you. 

Benefits of Low Carb, High Fiber Foods








Green Collard




Low-carb, high-fiber foods can benefit anyone on almost any diet. If you're looking for some great swaps, this list has plenty of options.From avocados to raspberries, there are plenty of options for every diet

and taste buds.

Benefits of Low-Carb, High-Fiber Foods


Most people don't even get half the amount of fiber they should in a day for tip-top health. At an average rate, a person consumes about 15 grams of fiber per day, which is far below current fiber recommendations.

Research indicates that people who follow a high-fiber diet have a lower risk of heart disease, colorectal cancer, diabetes, and many other common health conditions.

Additionally, most Peeps' diets contain highly-processed sources of processed carbs such as sugary breakfast cereals, candy, white bread, and soda.

Eating these low-fiber, high-carb foods can lead to many health problems, including weight gain and heart disease.

You can get fiber from many foods. Here we are going to share some of the best low carb sources.


Although it's not very popular, artichokes are packed with nutrients like fiber, and they're also low in carbs.

One cooked artichoke contains 64 calories, 7 grams of fiber and 14 grams of carbs.

In addition to being high in fiber and low in carbohydrates, artichokes contain vitamin C, vitamin K, folate, potassium, and many other important nutrients.

Cooked artichokes are especially rich in soluble fiber. It may also benefit your heart health by reducing your heart health risk factors, such as high LDL cholesterol.


Creamy tasty and super nutritious avocado is a staple in many kitchens. Rich in healthy fats, these fruits are low in carbs and high in fiber.

Half an avocado contains 161 calories, 7 grams of fiber and 9 grams of carbs.

Because avocados are a great source of fiber and low in carbs. So if you are on a low carb diet then this is best for you. Apart from this, they are also a great source of nutrients like potassium, vitamin C, magnesium, folate, B5 and vitamin E.

A group of studies have also linked avocados to potential health benefits, such as reduced risk of heart disease, increased satiety, and improved gut health.


Asparagus is another vegetable that is low in carbs and high in fiber. One cup of this fibrous vegetable contains about 40 calories, 4 grams of fiber, and 7 grams of fiber.

Asparagus is a good source of many nutrients like folate, vitamin C and vitamin K.

In addition, it is rich in plant compounds that act as powerful antioxidants in our body, such as the carotenoid lutein, which plays an important role in protecting eye health.


Black pepper is a good spice that is low in carbs and high in fiber.

One tablespoon of black pepper contains 43 calories, 3 grams of fiber and 10 grams of carbs.

Chili also works well when it comes to vitamin C. It is a nutrient that is essential for the proper functioning of our immune system.

Also read: Not only guava, but leaves are also beneficial for health; A panacea for all problems from heart to stomach


Cauliflower is a low-carb dieter's dream food. High fiber-low carb cauliflower can be made into a variety of tasty dishes.

One cooked cauliflower contains 29 calories, 3 grams of fiber and 5 grams of carbs.

Cauliflower is a super versatile vegetable. You can eat it raw or cooked. You can also add it to healthy soups.

It contains important nutrients like vitamin C, vitamin K and folate.

Brussels sprouts

If you usually shy away from Brussels sprouts, you may be treating them the wrong way.

You can eat them roasted, fried or chopped and mixed into salads.

One serving of cooked Brussels sprouts provides you with 70 calories, 6 grams of fiber and 14 grams of carbs.

Brussels sprouts are an excellent source of bioactive plant compounds and sulfur-containing compounds. They have powerful antioxidant activity and can help protect our cells from oxidative damage.


Coconut is a high fiber food but can be high in carbswhen it is sweet. By choosing sugar-free coconut products, you get a low-carb option.

One ounce of unsweetened dry coconut or coconut pulp contains 187 calories, 5 grams of fiber and 7 grams of carbohydrates.

Sprinkle 2 tablespoons of unsweetened coconut over a bowl of yogurt or blend into a smoothie. With this, you will not only get fiber in your diet but also minerals like manganese, copper and selenium.


Your favorite mushroom is a great choice for high-fiber and low-carb foods. A 1-cup serving of cooked white button mushrooms contains 44 calories, 3 grams of fiber, and 8 grams of carbs.

Research suggests that including mushrooms in your diet can help you increase your intake of important nutrients. They provide fiber, phosphorus, potassium, vitamin D, and selenium, essential minerals for your thyroid function.

Green Collard

Collard greens are the most nutritious. Vitamin K, calcium, provitamin A, vitamin C and folate are found in good quantity.

One cup of cooked collard greens provides about 44 calories, 8 grams of fiber and 8 grams of carbohydrates.

Add collard greens to dishes like stir-fries and soups.


Raspberries contain fewer carbsthan other fruits and are high in fiber.

You get about 78 calories, 10 grams of fiber and 18 grams of carbs from 1 cup of raspberries or raspberries.

Eating berries helps maintain healthy blood sugar levels. It can also help reduce risk factors for high blood pressure.


Vegetables are a popular way to increase your fiber intake. They have high fiber and low carb content. You can make them a part of fun dishes like chia pudding.

You get 138 calories, 10 grams of fiber and 12 grams of carbs from 1 ounce of the vegetable.

Chia seeds contain an impressive amount of fiber. They are also rich in nutrients like calcium and magnesium. Magnesium is a mineral that is essential for regulating blood pressure and blood sugar, nerve function and other vital body functions.


Low-carbohydrate, high-fiber foods can benefit anyone in almost any type of diet. If you're looking for some great swaps, this list has plenty of options. From avocados to raspberries, there are plenty of options for every type of diet and taste bud.

We hope this information is useful to you. Keep reading iDiva Marathi for more such stories.

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