What To Eat or Not to Eat? Below is your easy guideline, always works!

Foods to avoid and most common mistakes

Here is a list of items that should be limited when following a low carb diet

Grains and starches - Breads, baked goods, rice, pasta, cereals, etc.
Sugary drinks - Soda, juice, sugared tea, smoothies, sports drinks, chocolate milk, etc.
Sweeteners - Sugar, honey, agave, maple syrup, etc.
Fruits - Fruits should be limited, but consuming small portions of berries is encouraged.
Alcoholic beverages - Beer, sugary mixed cocktails are high in carbohydrates. Wine in moderation occasionally is permitted.
Low-fat and diet items - Items labeled “diet,” “low-fat” or “light” are often high in sugar.
Highly processed foods - Limiting packaged foods and increasing whole, unprocessed foods is encouraged.

Although the above foods should be reduced in any Low Carb - High Fat diet, the number of carbs consumed per day varies depending on the type of diet you are following. For example, a person following a Ketogenic diet must be stricter in eliminating carb sources in order to reach ketosis, while someone following a more moderate LCHF diet will have more freedom with their carbohydrate choices.

Some easy targets to follow are (also dependent on your activity and athletic training level):

Moderate Low-Carb – 100 - 150g  Carbohydrates each day
Low-carb – 50 - 100g Carbohydrates per day
Keto –  less than 50g  Carbohydrates per day

Your level of fat metabolism can be easily tracked through ketone measuring, which we implement in the Vivere180 programs as well.

The most common mistakes if you start your LCHF journey are quite easy to solve. Just be aware of the following advises.

  • Cutting the carbs means also cutting the daily energy intake (kcal/day). Make sure you match your daily energy demands through adding more fats to your nutrition. For getting an overview of your daily intake we advise a nutrition protocol for a few days.
  • Active people have a higher protein demand when the live low carb or carb optimzed. The minimum protein intake should be between 1,5 - 2, 0 gram/kg body weight per day. Consider a protein shake if you don't match your daily needs with your normal meals/foods.
  • Living a low carb live you retire more minerals, especially sodium, potassium and magnesium. Make sure you have plenty of these minerals in your daily nutrition.

 

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