CARBS HOW LOW SHOULD YOU GO?

A low-carb diet is an eating style that suits many people and can be adapted for different health goals. And because it encourages you to enjoy foods rich in protein such as meat, fish, eggs and healthy fats – including some dairy products such as cheese, butter and even a dash of cream – you’ll find you feel fuller for longer. You can eat an abundance of leafy greens, salad veg and some less-sugary fruits such as apples, pears and berries. The recipes are labelled with the amount of carbs they contain. When tracking carbs you might find it useful to look at a guide, such as Carbs & Cals (available as an app or book). So how low should you go?

LIBERAL LOW-CARB UP TO 130g (4½oz) CARBS A DAY

Suitable for you if you have a good metabolism, are active, feel generally optimistic and are not struggling to lose weight. Low-carb is still right for you because it is a fantastic way to ensure consistent energy levels and to make sure you are achieving a varied, nutritious diet. You can afford to be a little more flexible with your carbs – eating more fruit, starchy veg such as carrots and parsnips and some wholegrains – particularly if you are doing high levels of exercise.

MODERATE LOW-CARB 75-100g (2¾-3½oz) CARBS A DAY

If you feel sluggish, would like to lose some weight and often feel hungry between meals then this is a good starting point for reducing your carb intake while still enjoying a wide and varied diet. Moderate low-carb will encourage you to base your meals on protein and nonstarchy veg and eat some fruit and starchy veg too. As grains such as rice and flour are among some of the starchiest foods, you won’t generally eat these on a moderate low-carb diet. But it is also a good general target for the long term as it’s not

too restrictive.

STRICT LOW-CARB 50g (1¾oz) CARBS A DAY

This is more restrictive and effectively eliminates all starchy carbs – grains, most fruit and starchy veg. Focus on enjoying protein and vegetable-based recipes from this delicious selection. Following a strict low-carb diet can help improve a sluggish metabolism, weight-loss and your energy levels, but you may find it easier if you’ve tried moderate low-carb eating for a few weeks first. Monitor how your body responds to the new way of eating. If you are taking medication or have any health concerns, please consult your GP before embarking on any change in diet.