A Good Low-Carb Diet & Exercise Plan

A good low carb diet and exercise plan consists of a healthy balance of the right types of foods and plenty of exercise. Understanding the difference between good and bad carbs is very important and knowing the right amount of exercise to get each week will help you achieve your diet and exercise goals.

Eat the Right Carbs

• Do not cut out carbs completely because there is a big difference between "good carbs" and "bad carbs". Eat carbs that come from whole grain sources and fruits. These carbs retain their natural nutrients and fiber, helping with digestion, according to the Harvard School of Public Health. Some examples include whole wheat bread, whole grain pasta, oatmeal and brown nice. Avoid bad carbs because they are refined and processed, which strips them of their natural nutrients and fiber. They may contribute to weight gain, interfere with weight loss, and lead to problems such as diabetes and heart disease, according to the Harvard School of Public Health.

Tips for Cutting Carbs

• Cut carbs by substituting them with fruits and vegetables. Eat whole grain carbs like oatmeal or a whole wheat English muffin in the morning but cut out carbs later in the day. For example, if you usually eat bread or rice with dinner, have a salad or some broccoli instead. Eat lower carbs wraps instead of bread at lunch, eat sweet potatoes instead of white potatoes and choose fruits and veggies over crackers. Get between 45 and 65 percent of your daily calories from carbs. If you're eating 2,000 calories per day, this equals 225 to 325g each day.

Exercise

• Get 150 minutes of moderately intense exercise each week if you're trying to lose weight, according to the 2009 guidelines from The American College of Sports Medicine. Exercise is very important and has a ton of health benefits, including helping prevent high blood pressure, lowering cholesterol, boosting your energy levels and helping you lose weight, according to the Mayo Clinic. Start by doing some light activities and aim for four 40-minute exercise sessions each week. Depending on your preferences, you could run on the treadmill, ride the exercise bike, use the elliptical trainer or do weight training intervals. Some other exercise choices include aerobics, boxing, swimming and jumping rope. After a few weeks, increase your intensity level. Once you have been exercising for four to six weeks, switch it up and try something new that you haven't done before. This helps to prevent boredom and monotony.