Expert Explained How to Build a Healthy Low-Carb Diet and Choose Fats Properly

The dietitian explained in detail how to properly build a low-carb diet so that it is not only effective for weight loss but also safe for health. According to the expert, the key to success is not just limiting carbohydrates, but making smart food choices and balancing nutrients.

Basic Principles of a Healthy Low-Carb Diet

A healthy low-carb diet involves:

• Limiting the intake of fast carbohydrates — sugar, white flour, sweet drinks, potatoes, rice, and pasta.
• Increasing the proportion of proteins and healthy fats — meat, fish, eggs, nuts, avocados, vegetable oils, and green vegetables.
• Reducing daily carbohydrate intake to 20–50 grams to trigger ketosis or up to 100 grams for a more moderate diet.
• Gradually increasing carbohydrates after achieving goals to avoid setbacks.

Nuances of Choosing Fats

The expert emphasized that not all fats are equally beneficial. It is important to prefer:

• Unsaturated fats — olive oil, avocado, fish, nuts.
• Limiting saturated fats — butter, fatty meats, cheeses.
• Avoiding trans fats — margarine, fast food, convenience foods.

Choosing Carbohydrates

Even on a low-carb diet, it is important not to completely eliminate carbohydrates. It is better to choose complex carbohydrates:

• Green vegetables — spinach, cabbage, broccoli.
• Berries — blueberries, raspberries, strawberries.
• Nuts and seeds.

Benefits and Warnings

A properly constructed low-carb diet helps reduce weight, improve metabolism, and stabilize insulin levels. However, it is recommended to consult a doctor before starting the diet, especially if there are chronic diseases.