Low Carb Diets For Beginners | Ruth Sheridan's Blog

Low Carb Diet For Beginners

1. Introduction to low carb

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a Keto diet

For years we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This was the start of the obesity epidemic.

Studies show that there is no need to fear fat.  On a low-carb diet, you can eat all the fat you need to feel satisfied and, instead, you minimize your intake of sugar and starches. Most people can eat delicious foods until they are satisfied – and still lose weight!!

How does it work? When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satisfied,  reducing food intake and resulting in weight loss

The basics

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
  • Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).

Eat when you’re hungry, until you’re satisfied. It can be that simple. You do not need to count calories or weigh your food. Don’t buy low fat industrial produced foods either!

2. What to eat on a low-carb diet

Let’s start with a quick visual guide to low carb. Here are the basic food groups you can eat all you like of, until you’re satisfied:

The numbers above are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.1

All foods above are below 5% carbs. Sticking to these foods will make it relatively easy to stay on a low-carb diet, with less than 20 grams of carbs per day.

Try to avoid

Here’s what you should not eat on low carb – foods full of sugar and starch. These foods are much higher in carbs.

3. Potential benefits of a low-carb diet

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:

Lose weight

Most people start eating fewer carbs to lose weight. Studies has shown that low-carb diets are often more effective than other diets.18 Low carb makes it easier to lose weight without hunger, and without having to count calories.19

According to new science, a low-carb diet can even result in burning more calories than other diets.

Reverse Type 2 Diabetes

Low-carb diets can help reduce or even normalize blood sugar, and thus potentially reverse type 2 Diabetes

A grateful gut

Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such a bloating, gas, diarrhea, cramps and pain.23 Indigestion, reflux and other digestive issues can sometimes improve, too.24

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.2

Bonus benefits

Weight loss, shrinking fat stores, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low-carb eating.28

But some people experience even more improvements, some of which can be life-changing: lower blood pressure, less acne and better skin, fewer migraines, possibly improved mental health symptoms, better fertility, and more.

Have you started a low carb diet and have a testimonial? If YES I would love to hear from you! Leave me a Message in the Comments


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1 comment
JOSEFINE says March 7, 2019

Everyone should take some time to read this one. It’s so important that we understand the truth about LCHF. This is a very informative blog, I wanted to try LCHF, and I think you’ve cover everything I needed to know. I hope it works for me. I am excited to get started with this new lifestyle.

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