Low-carb diets are diets that shun or severely limit the amount of carbs you consume. Carbs are primarily found in grains and fruits, although vegetables, dairy products and beans also have some carbs. According to MayoClinic.com, low-carb diets are effective because they promote loss of water weight, increase the feeling of fullness and reduce the overall amount of calories you're eating. Whether the weight loss is long-term or short-lived depends mainly on your commitment to the plan.
Step 1
Choose a low-carb diet with an induction period. Induction periods are usually the first two weeks of a low-carb diet, where carbs are cut down to a very small number. Atkins is a good example, with an induction phase of 20 grams of carbs per day. This is the equivalent to two cups of vegetables a day. No grains, no fruits and no hidden sugars are allowed.
Step 2
Stick to the lowest end of the scale when it comes to the amount of carbs ingested daily. According to MayoClinic.com, low-carb diets allow anywhere between 50 and 150 grams of carbs per day. The lower your intake, the faster weight loss will occur.
Step 3
Track your carbs with a carb calculator. This will allow you to make changes and substitutions if you end up eating more than planned. Check the foods you eat regularly to see how many carbs they contain. If they're high in carbs, look for low-carb versions at health food stores or replace with naturally low-carb options.
Step 4
Look for hidden carbs in the foods you eat regularly. These can easily break your efforts if you're not careful. According to Oprah.com, sugar is a common ingredient in foods such as tomato sauce and ketchup, cereal bars, salad dressings and a number of drinks, including soda.
Step 5
Stick to eating mainly proteins, eggs and nonstarchy vegetables. This includes most vegetables except corn, peas and carrots. Avoid all fruits for faster weight loss. Dairy contains sugar, so use in moderation or switch to low-carb dairy, sold at specialty stores and health food shops.
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