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.