1. Plan Well
Transition to a low carb diet by preparing well. Get rid of the high carbohydrate food in your kitchen. Give them to friends or label it as off limits to you and only available for other family members. Choose a specific diet to follow. Atkins, Sugar Busters, South Beach Diet, The Zone, Protein Power and Carbohydrate Addict's Diet are good diets with clear instructions. Purchase some ketone strips to measure ketosis if the diet you choose encourages you to go under 25 grams of carbohydrates at first. Purchase a good source of supplemental fiber like psyllium husks. Buy a variety of storage containers and baggies to make meals ahead for convenience and busy days. Keep a journal in the beginning with a carb counter book to keep track of your carbohydrates.
2. Let's Shop
Beginning a low carb diet includes altering your shopping list at the grocery store. Buy a variety of protein sources. Beef, chicken, pork, turkey, lamb, fish, shellfish and game meats give you the basis of your daily diet. Stock up on spices like Montreal seasoning, rubs and marinades that do not include sugar. Sucralose and aspartame artificial sweeteners are useful but not necessary. Eggs are useful for a variety of dishes. Consider buying an egg poacher and good non-stick cookware if you do not have some already. Buy cheeses you like. Cream cheese and marscapone are handy for some creamy low carb dishes. Olives, pork rinds and sugar free gelatin will give you some variety. Buy some low carb beverages like tea, diet soda, club soda and some heavy cream if you must have cream in your coffee. Start a low carb diet with a good variety of vegetables. Celery, cucumber, lettuce, spinach, asparagus, broccoli and cauliflower are all good low carbohydrate choices.
3. Bumps in the Road
Withdrawal symptoms are difficult during the first few days when you start a low carb diet. You may have headaches, fatigue, irritability, difficulty sleeping, constipation and a hard time concentrating. Cravings for carbohydrates pass within the first three days. Make sure to drink lots of water and remember to eat at least every four hours. Low carbohydrate diets are naturally appetite suppressing, so do not skip meals or your weight loss will stop. Eat vegetables with high fiber and water content to combat constipation. Psyllium husks are the main ingredient in products like Metamucil and are effective and carbohydrate free. Don't buy the version with sugar flavoring. If you slip up, forgive yourself and get back on track. It will take a while to find ways to keep yourself going in the right direction during your low carb diet transition. If you can remain in fat burning mode for at least a week or two, your looser clothing will give you all the motivation you need.
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