Low Carb Diet is a diet that reduces carbohydrates, emphasizes protein and vegetables, and helps to lose weight quickly. You should follow the steps and control the amount of carbohydrates. There are some side effects in the beginning. You should consult a doctor before starting.
There are many ways to lose weight and take care of your health. One of them is eating a Low Carb Diet or low-starch diet. It is choosing to eat food by limiting the amount of carbohydrates or starchy foods. It focuses on eating mainly protein foods so that the body secretes less insulin. When we reduce the amount of starch and sugar we eat, หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ the body will use energy from fat and protein instead, allowing for good weight control.

How to Low Carb Diet
- Limit starchy and sugary foods to no more than 50-100 grams per day, by avoiding rice, flour, sugar, and carbohydrates.
- Eat protein from various types of meat such as beef, pork, fish, chicken, eggs, seafood and beans, approximately 1.5-2.0 grams per kilogram per day, depending on body weight.
- You can eat unlimited amounts of leafy vegetables, white squash (Chinese squash), cucumbers, etc., but you should avoid vegetables that are high in starch and sugar, such as taro, pumpkin, as well as radishes and carrots. You should also limit your intake of all types of fruits, both sweet and non-sweet.
- Avoid eating sweets, bakery products, sugary drinks, and all types of alcohol.
- Avoid using oils that are high in saturated fat, as they are harmful to the heart and blood vessels, such as coconut oil, palm oil, butter, white butter, margarine.
4 Periods of Low Carb Diet
- Stage 1: Initial Stage (first 14 days): Limit carbohydrates to 20 grams per day, including avoiding rice, flour, sugar, and fruits. Eat only meat, eggs, milk, and green vegetables to allow the body to use fat and protein instead of carbohydrates. During this stage, you will lose the most and the fastest weight.
- Stage 2: Increase your carbohydrate intake gradually, 5-10 grams at a time, up to 50 grams per day, by increasing your intake of nuts (e.g. almonds, pistachios, etc.), vegetables, and fruits. During this stage, your weight will continue to decrease.
- Stage 3: When you have lost weight, you may gradually increase your intake of starchy and sugary foods from 50 grams, 5-10 grams at a time, until you reach 80 grams, while trying to maintain a stable weight. You should focus on eating complex carbohydrates, such as brown rice, parboiled rice, and whole grain bread.
- Stage 4: When your weight is stable, you can eat a variety of foods, but you must control the amount of carbohydrates you eat each day to prevent weight gain.
Early Side Effects of Low Carb Diet
- Symptoms are similar to flu, headache, dizziness, and body aches.
- Feeling irritated easily
- Leg cramps
- constipation
- Heart palpitations
- Hair loss
These symptoms will occur for 2-3 days and then disappear because the body still needs time to adjust. If symptoms persist, it is recommended to increase carbohydrate intake to 100 grams and gradually reduce to 50 grams. Eating a low-carb diet for a long time can affect blood mineral levels, such as low blood potassium levels or acidosis. Therefore, you should receive additional advice and have your individual physical condition assessed by a medical specialist.