Low-carb dieting requires adherence to specific dieting rules to achieve weight loss success. When embarking on a diet plan, the foods you eat play a huge part in whether or not you stick with it over the long haul. When most people think of low-carb dieting, they think of depriving themselves of bread, rice and pasta. But you still have many food choices on a low-carb diet. To ensure you pick the right foods, follow correct guidelines when grocery shopping.
Step 1
Stay on the outer aisles of the grocery store for fresh vegetables, such as mushrooms, radishes, cucumber, artichoke, avocado, tomatoes, turnips and squash. Leafy green vegetables are an excellent choice. Bagged salad greens and pre-packaged salads offer convenience as well as good nutrition. Buy vegetables that are good for snacking, such as celery sticks, peppers, zucchini slices and cauliflower florets.
Step 2
Shop for fresh meats, such as beef, ham, veal, lamb and venison. Include poultry, such as chicken, turkey, Cornish hen and duck and seafood such as tuna, trout, herring, salmon, mussels, shrimp and clams. Avoid "junk protein" meats such as hot dogs and other processed meats as they contain nitrates. Bacon is permissible, but choose nitrate-free, low-sodium bacon.
Step 3
Buy cheeses such as cheddar, mozzarella, blue cheese, feta, Gouda and cream cheese. Include eggs as well; eggs are a staple of the low-carb lifestyle.
Step 4
Shop for fats and oils such as butter, mayonnaise, olive oil, walnut oil, sesame oil, sunflower oil, safflower oil and grape seed oil. For vegetable oils, purchase those labeled "expeller pressed" or "cold pressed." Choose unsalted butter and mayonnaise with no sugar added.
Step 5
Stay out of the middle aisles of the grocery store, as these contain sugar-laden, over-processed foods. Such foods are derived from refined starches and sugar. Pasta, cookies, potato chips and bagels are some of the more carb-ridden, over-processed food choices to avoid.
Step 6
Avoid foods with the "low fat" label, as these foods are usually full of sugar. Atkins.com states, "Take low-fat yogurt, a favorite 'diet' food. Of the 21g of carbs in a 4 oz. container of a popular brand of strawberry yogurt, 19g come from sugar!" Steer clear of any foods containing high-fructose corn syrup. Atkins.com further advises, "Learn how to spot added sugars by carefully reading both the Nutrition Facts panel and the list of ingredients on the product label." Read nutrition labels to be aware of carb counts. Canned vegetables are an acceptable low-carb choice, but avoid those with added sugars and those containing high amounts of sodium.
Tips and Warnings
- Before you start your diet, empty your cupboards and pantry of any foods deemed to be high-carbohydrate foods, particularly processed foods. Write out a low-carb grocery list before heading to the grocery store. Be strict with yourself, shopping for only the foods on the list. Your list should contain whole foods and unprocessed foods with no additives.
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