MACRO NUTRITION

Conclusion: Those who followed the low carb diet lost about
three times more weight than those on the low fat diet.

Rerfrence: Foster, G. D. et al. A randomized trial of a low-carbohydrate diet for

obesity.New England Journal of Medicine, 2003.
Carbohydrates in grams for every 100
grams
Vegetables
• Leafy greens (e.g., spinach, kale, lettuce): 2-5 grams
• Cruciferous vegetables (e.g., broccoli, cauliflower,
cabbage): 5-10 grams
• Other vegetables (e.g., carrots, zucchini, tomatoes, bell
peppers): 5-15 grams
Fruits
• Berries (e.g., strawberries, blueberries, raspberries): 10-15
grams
• Melons (e.g., watermelon, cantaloupe, honeydew): 10-15
grams
• Citrus fruits (e.g., oranges, grapefruit, lemons): 10-15
grams
• Other fruits (e.g., apples, bananas, grapes, mangoes,
peaches): 15-20 grams
Nuts
• Almonds: 10 grams
• Brazil nuts: 12 grams
• Cashews: 18 grams
• Macadamia nuts: 16 grams
• Peanuts: 16 grams
• Walnuts: 14 grams
 Potential Risks of a No-Carb Diet

• No-carb diets can be effective for weight loss and improving

some health markers, but they are not without risks. Some
potential risks of a no-carb diet include:
• Nutrient deficiencies: No-carb diets can restrict your intake
of important nutrients, such as fiber, vitamins, and minerals.
It is important to take a multivitamin or other supplements
to ensure that you are getting all the nutrients you need.
• Keto flu: When you first start a no-carb diet, you may
experience symptoms such as fatigue, headache, and muscle
cramps. These symptoms are known as the keto flu and
usually go away after a few days.
• Kidney stones: No-carb diets may increase your risk of
developing kidney stones.
 Health Benefits of a No-Carb Diet
• No-carb diet may also have other health benefits, including:
• Improved blood sugar control: No-carb diets can help to lower
blood sugar levels and improve insulin sensitivity in people
with type 2 diabetes.
• Reduced risk of heart disease: No-carb diets can help to
improve cholesterol levels and reduce the risk of heart disease.
• Reduced inflammation: No-carb diets may help to reduce
inflammation throughout the body.
• Improved cognitive function: No-carb diets may help to
improve cognitive function and memory, especially in older
adults.
 No Carbs DAY

Snack Snack

Break FAST Lunch Dinner