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Eat real foods with low carbohydrates of high quality and little processed. Shop on the edge of the store and avoid packaged goods. Buy at local farmers markets. No list of ingredients? Awesome. This means that it is not treated.
A good strategy is to eat only low carbohydrate foods, available hundreds or even thousands of years ago. If your label contains a long list of ingredients and words you have never heard of, do not eat it.
Take this simple print guide to low carb foods to eat and avoid at the store, or give it to interested relatives and friends.
Until where to go?
How many grams of carbohydrate can you eat in a day while still low in carbohydrates? Many people under the US Standard Diet (SAD) consume more than 250 to 350 grams of carbohydrate a day. Thus, when you adopt a low carbohydrate diet, eating less than 100 grams a day, especially if you remove the added sugars, can result in weight loss and metabolic benefits.
However, the more you want to lose weight or the more your health has suffered the way that SAD eats, the less you'll want to consume carbohydrates at the beginning of a low carb diet and high in fat. If you keep less than 20 grams of carbohydrate a day, you will eat a very low carbohydrate diet or a ketogenic diet in which your body goes from burning carbohydrates (glucose) to burning fats (ketones) as fuel. Ketogenic diets can also suppress appetite, so you end up eating less without being hungry.
Learn more about the ketogenic diet.
Some people may very well consume a little more carbohydrates – about 30 to 50 grams a day – provided they come from foods that are really low in carbohydrates, free of added sugars or refined carbohydrates. In addition, once people have reached their weight loss or health goals, some people discover that they can occasionally add some extra carbohydrates to their diet.
You may need to experiment to see where you feel best and to easily maintain your weight and control cravings. Many people find that if they add carbohydrates, their appetite for carbohydrate foods will reappear.
Here are three visual examples of different levels of carbohydrate on a plate. Learn more about how to determine the amount of carbs that's right for you.
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