What is The Low Carb Lifestyle All About?
According to the Dietary Guildelines published by the Health and Human Services department, Americans should get at least 50% of their calories from carbohydrates. This is roughly 250 - 300 grams of carbs a day depending on your caloric intake.
The average American will eat these carbs in the form of french fries, dougnuts, cereal, suger, etc and wonder why their weight continues to go up year after year. After all if it is a whole grain it must be healthy.
A Low Carb is about restricting carbs. While there are many different ways to categoraize a low carb diet the general rule is that anything under 100 grams a day is considered low carb.
For a lot of us though it is often nexessary to reduce carbs to 30 or less in order to lose weight. It is up to you to determine what carb level you can consume while continuing to lose weight.
A low carb diet consists of fat, meat and vegetables. It is not an all meat diet or meat and cheese diet contrary to the reputation that the low carb diet has. It is not about consuming sticks of butter or guzzling olive oil.
However, on a low carb diet one should not be afraid to add butter to your vegetables or olive oil or full fat dressings to your salad.
Protein should be consumed based on lean body mass. If you can't calculate that a quick and easy way to get your minimum protein requirement is too calculate your protein needs by dividing your body weight by 2.2 and use that as your target amount plus or minus about 10%
As a guideline I try to get 65-75% of my calories from fat, 5% from vegetable carbs and 30% from protein.
Please note that although fruit is considered a free food a lot of us with weight issues also have insulin and suggar issues so eliminating fruit is a good thing. Fructose is still a sugar and this can spike our insulin. Any fruit that ends in the word berries is your best bet.