What is considered low-carb? There isn’t a set specific definition of what low carb is but in theory it is a diet that is under 100 grams a day. If you are on a diet that has you eating less than 100 grams of carbs per day, then that is considered a low carb diet.
What is considered low-carb? iStock-photo credit: LightSpruch
Some of the negatives of a low-carb diet is a reduction in insulin levels. When your insulin levels get low your body starts to shed excess sodium and water. When your insulin levels are low the kidneys will excrete excess sodium.
One of the ways to get rid of bloating is getting on a low carbs diet. People that are on a low carb diet the first week typically can drop a couple of pounds. And the weight loss is water loss because of the depletion of glycogen stores in the liver and muscles. For every 1 gram of carb the body stores 4 grams of water. And this is the main reason you see a drop on the scale because you are losing water.
One of the side effects of a low carbs diet is extreme fatigue, cramping, headaches, lightheadedness, constipation, etc. Not everybody can deal with being on a low-carb diet because of the lack of energy that happens when you are on a diet like this. It can affect your day-to-day lifestyle activities.
When you are on low carbs diet your protein and fats intake is much higher. Because now you are relying on your fats as your extra energy source because your carbs intake is so low.
If your goal is to get into ketosis then you must consume less than 50 grams of carbs per day. A fats intake of around 60 to 70% is ideal for anybody that is on a low carbs or ketogenic diet.
And to eat 50 grams of carbs per day you would be limited to just eating vegetables as your fibrous carbs.
The Bottom Line is what is considered a low carbs diet is a diet that has you eating 100 to 150 grams of carbs per day. If you are on a low carbs diet your protein and fats intake will be significantly higher because you need to rely on an alternative energy nutrient source.
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References
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