How to plan for a carbohydrate diet

1. Time Carbohydrates Wisely.

Consume carbohydrate before, during and after exercise is really important when you provide your body with energy and avoid high blood sugar. It’s recommended to consume carbohydrate when you are in intense sessions, weight training, and exercise for longer than 2 hours.

500-600 calories intake of carbohydrates it’s recommended if you are on weight loss diet.

2. Take Into Consideration Your Body Fat Levels.

Your fat level is important while you are on a low carbohydrate diet. If you have 30% fat it’s okay to go on weight loss diet but whenever your fat level is low just like 7-8% then struggles will happen if you follow low carbohydrate diet as you need much fat for insulation and stores.

3. Don’t Eat Processed Crap.

Avoid processed food or carbohydrate replacer’s bars because preservatives are not good for your body. Eat real food, not processed ones.

4. Inject Carbohydrate Loading Days.

Re-feed your body with carbohydrate intake because low carbohydrate or carbohydrate deprivation will result in depression, low metabolic functions, and depressed immune system Double or triple your intake of carbohydrate the day before a workout or the day of workout.

5. Use Supplements Wisely.

Ask your doctor for supplements you need.

6. Weight loss rate:

Weight loss of 6-20 pounds will happen during the first two weeks. If your weight loss stops you may back on track and find your mistakes. Give your body time to re-fill your stores.

7. Be Ready For Discomfort

During the first two weeks, your energy level will decrease and you may face fatigue, lethargy, and mood changes. I symptoms don’t subside try to test your nutritional deficiencies and always re-fill your body with carbohydrate.

8. Stay Hydrated.

To avoid dehydration due to the amount of water you will lose in addition water is essential for beta-oxidation. Always drink water.

9. Get your fiber:

Consumption of non-starchy vegetables may ensure intake of fiber as low carbohydrate intake is low in fiber, antioxidant, vitamin C and potassium.

10. Don’t Judge.

Low carbohydrate diet is a lifestyle change, so don’t judge and always sticks to recommendations until your goals will be achieved.

Sources:

https://bengreenfieldfitness.com/article/low-carb-ketogenic-diet-articles/10-ways-to-do-a-low-carbohydrate-diet-the-right-way/

https://hellodoktor.com/health-centre/diabetes-health-center/2-main-types-carbohydrates/