What Are the Benefits and Risks of the Keto Diet? | Everyday Health


 Our food has three basic macronutrients protein, carbohydrates, and fat. Carbohydrates in our daily meals help us to gain energy. Natural sources of carbohydrates are grains, seeds, milk, fruits, vegetable, and nuts. A low-carb diet cuts the grams of carbohydrates from your daily meal. Restricting the intake amount of carbohydrates helps to manage weight and diabetes.


There is no specific definition of a low-carb diet but it can be described as a limited intake of carbohydrates up to 70 grams per day. Healthy low-carb diets will support weight loss and improve metabolism.

Low Carb Meals

A low carb diet helps to address different health issues but the degree of restriction should be supervised by some nutritionists to get maximum outcome.

Low-Carb Meals on the Go

Following are some of the low-carb meals which can be easily prepared in no time.

  1. Fried veggies and egg in coconut oils
  2. Lettuce wrapped burger.
  3. Grilled Fish
  4. Fruits and vegetable salads
  5. Fried chicken breast

No Carb Meal Plan

 Eliminating almost all the carbs even fruits and starchy veggies is called a no-carb meal plan. This plan primarily depends on protein or fat. Such as a few meal choices are as follow

 No-carb breakfast

  • In low-carb recipes for breakfast, you can eat eggs in different ways with some fried vegetables.
  • Almond butter and Apple with skimmed milk.

No-carb Lunch

  • Rainbow salads
  • Handful of nuts
  • chicken salad

No- carb dinner

  • Steak
  • Chicken wings

Low Carb Recipe Breakfast

 Eggless Baked Pepper and sausages recipe


  • Bell paper red and green
  • Olive oil
  • Black paper
  • Chicken sausages
  • Mozzarella cheese


Take a nonstick pan and put a tiny bit of oil in it and brown the sausages. Now take a sprayed baking dish and add bell paper cubes and toast it with some oil and black pepper. Now roast it in the oven for 20 minutes. Put all sausages with roasted bell pepper and cook it for about 5 minutes more. After that add mozzarella cheese over the top and bake it for another 5 minutes or until cheese is all melted.


Cauliflower Crust Grilled Cheese


  • Cauliflower
  • Egg
  • Mozzarella cheese
  • black pepper
  • Salt to taste
  • Butter
  • Cheddar cheese


Put the cauliflower florets in a chopper and rice it evenly. Now transfer it into a sprayed dish and cook for 8 minutes. Now take a dishcloth, put baked cauliflower, and squeeze out the moisture properly. Now put this squeezed cauliflower into a bowl, add egg, black pepper, salt, and mozzarella and mix all ingredients.

Spread the mixture in a baking pan and bake it until golden then make a square slice of it.

Heat a pan, buttered each side of the slice, and then add cheddar cheese on top of it. Keep all the slices like a tower with cheese on each slice.

These are very low-carb recipes that help to gain the weight loss objective and good for diabetics but it is necessary to take advice from your dietitian before any diet to achieve your goals.

 Health Effects of Low Carb

 Glycemia As per studies conducted in 2012 by Wheeler ML, low carbs help to control glycemia in diabetics.

 Weight loss No carb or low carb diet may help to reduce weight as per research done in 2010 by Foster Gd and Wyatt Hr. As per many other pieces of research fat loss occurs quickly with the low carb approach as it supports caloric intake instead of other approaches that are caloric restricted.

 Cardiovascular risk Low carb and low-fat diet will help to reduce CVR while weight loss(J. Wylie-Rosett 2014) but the effects of a low carb diet on CVR factors are controversial as all people may not get the same result. (Nordmann AJ,2006)

 Reduce belly fat Very limited research support that a very low carb diet can help in reducing belly fat.

 Low Carb Lifestyle

Normally, a low-carb diet has been adopted by athletes, diabetics, and those who want to lose weight. To follow a low-carb diet everyone should understand macronutrients and time spam in which they want desired results.

It is necessary to avoid sucrose and refined carbohydrates.  One can add healthy carbohydrates after discussing it with the consultant to achieve goals. Typically a normal person can take 20 to 57 grams of carbohydrates in a low-carb diet. (By Mayo Clinic).

Side Effects of Low Carb Diet

It is not good to follow a low-carb diet for a long period because restricting carbs intake for a longer period can result in minerals and vitamin’s deficiency also sudden decrease in carb intake may have temporary effects such as

  • Headache
  • Bad breath
  • Constipation
  • Fatigue
  • Weakness


All the macronutrients contain different vitamins and minerals. It is not advised to pick a low carb like for example keto diet or no-carb diet for a longer period. As per some health experts, low carb intake, and more depend on animal food sources may lead to the risk of heart disease, sudden death, osteoporosis, and some types of cancer as well.

Always pay attention to your fat and protein intake on a low-carb diet. Restrict yourself from consuming high-fat dairy products and meat to avoid any possible risk factors. It is better to take the opinion of a nutritionist to follow a proper diet plan.

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