Guide Secrets of Good-Carb/Low-Carb Living

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Binding: Paperback Publish date: See details. Buy It Now. Add to cart. About this product Product Information Low-carb eating is sweeping the nation.

Good Carbs, Bad Carbs: Why Carbohydrates Matter to You

This popular diet has helped millions achieve quick weight loss, and while some critics have suggested that the diet may pose health risks, it can actually be a very healthy way of eating and living -- if it's done right. She takes the ideas presented in her bestseller The Good Carb Cookbook to the next level, explaining how to incorporate good carbs into a nutritious version of the low-carb diet.

Her wholesome eating plans comprise lean proteins, healthy fats, and good carbs not only for weight loss but also to lower blood sugar and cholesterol levels to help combat disorders like diabetes and heart disease. Options like the Low-Carb Quick-Start Plan, to jump-start weight loss, and the more moderate Good-Carb Life Plan, to achieve steady progress without drastic dietary changes, can help you safely and effectively tailor a low-carb plan to your individual needs.

What to Eat This Week

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Because most Americans eat more than grams g of carbohydrates per day, says Kelly Schmidt, RD, LDN , a nutrition consultant in Columbus, Ohio, dipping lower than that is going to be, in a form, a lower-carb diet, she notes. But generally speaking, consuming about 50 to g of carbs a day is considered a basic low-carb diet, she says.

It also gives you leeway to choose what carbs you want to include fruits, vegetables, dairy, whole grains, nuts, and seeds rather than being on a plan that tells you what you need to eat and when. Specifically, she says most people need to stay under 30 g, but some active folks can go a bit higher.

A big benefit here is that you may lose a significant amount of weight quickly, and that can be initially motivating to see those results so quickly. Carbs might comprise about 25 percent of your calories, while fat makes up over 60 percent.

Low-Carb Diets — Healthy, but Hard to Stick to?

Many people do this for performance benefits during a workout, as it is thought to teach your body to use fat for fuel, which can provide a longer-lasting form of energy during extended bouts of endurance activities. That said, whether it really does boost performance is still up in the air, reported a study published in November in the journal Sports Medicine. When it comes to the low-carb craze, the Atkins diet started it all. On this plan, you start with a very-low, ketogenic-like intake and then gradually add back in carb sources, like vegetables and fruit.

The caveman-eating style focuses on eating fat and protein with fewer carbs.

How To Start A Low-Carb Diet? - shopping lists - recipes - plans

The benefit of a paleo eating plan is it emphasizes whole, unprocessed foods, she says. It can feel meat-heavy if you normally prefer a more plant-based diet. To make sure it stays low-carb, focus on vegetables that fall naturally lower on the carb spectrum, like cucumbers, tomatoes, zucchini, and peppers.