Since their popularization by Dr. Atkins in the 1970s, millions of dieters have tried low-carbohydrate diets with varying degrees of success. According to Dr. Atkins, low-carb dieting works by reducing or eliminating dietary carbohydrates, your body's primary source of fuel. In absence of carbs, your body increases the rate at which it burns body fat. While low-carb dieting may be effective, it can also be difficult. With a few simple steps, you can increase your likelihood of success.
Step 1
Clear your home of high-carb foods and snacks before you start your diet. Stock your refrigerator with low-carb options. Putting high-carb treats out of reach will reduce the likelihood that you will cheat out of convenience.
Step 2
Keep your fat intake high. Diet expert Dr. Mauro Di Pasquale points out that low-carb diets are more effective if the majority of your calories come from fat, not protein. Without carbs, fat plays an important role in energy production. Eat healthy fats like nuts, fatty fish, avocado and olive oil. While dieters are often reluctant to eat high-fat foods on a weight-loss plan, dietary fat actually helps trigger fat burning, according to Dr. Di Pasquale.
Step 3
Eat frequently throughout the day. When you allow yourself to get hungry, your blood sugar drops and you are more likely to break your diet. Buy a small cooler and keep some healthy, low-carb snacks like mixed nuts or cottage cheese with you throughout the day.
Step 4
Stay hydrated. Your body stores carbohydrates with water. Cutting carbohydrates can cause your body to rapidly excrete water, leaving you dehydrated. Drink at least two liters of water each day, with an additional liter during exercise.
Tips and Warnings
- Cravings tend to be strongest the first week of a low-carb diet while your body is adjusting. Stay the course for the first week and the diet will become easier.
- Low-carb dieting may be dangerous for certain populations. Check in with your doctor before starting a low-carb diet.
Things You'll Need
- Small cooler
References
- "Dr. Atkins' New Diet Revolution, Revised Edition": Dr. Robert Atkins: 2002
- "The Metabolic Diet"; Dr. Mauro Di Pasquale; 2000
- MayoClinic.com: Water: How much should you drink every day?
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