Low carb dieting, although controversial among nutrition experts may be your solution for significant weight loss. First popularized by Robert Atkins, M.D., in the '70s, Low carb diets accomplish body fat loss through a combination of calorie and carbohydrate restriction. Atkins believed that without energy-rich carbs to use as fuel, your body must metabolize body fat at an increased rate. While it may be effective, low carb dieting is not easy. Keeping some simple rules can speed your progress and make the diet easier to stick to.
Calories Still Matter
While cutting carbohydrates may accelerate fat loss, Mauro Di Pasquale, M.D., points out that weight loss still requires a reduction in calories. In order to find out how many calories you should be eating, you can use MayoClinic.com's calorie calculator. By subtracting 500 calories from the number the calorie calculator gives you, you can set yourself up for weight loss at the rate of about a pound of fat per week.
Don't Shy Away from Fat
Low carb eating is a radical departure from what most dieters are used to. Conventional diets as, recommended by organizations like the American Council on Exercise tend to eliminate most fat from the diet. Low carb dieting however thrives on fat. Di Pasquale explains that the exclusion of carbohydrates necessitates an increase in dietary fat for energy. Di Pasquale recommends dietary fat make up over 40 percent of your total calories. To avoid an increased risk of heart disease, get the majority of your fat from unsaturated sources like avocado, nuts, fish oil and olive oil.
Stay Hydrated
Carbohydrates are stored with water. When you remove them from your diet, it's common to lose between 3 and 5 lbs of water weight. If you do not drink water throughout the day, a low carb diet may cause you to become dehydrated, increasing your risk of muscle pulls, tears and heat illness. Make sure you get MayoClinic.com's recommendation of 2 liters of water per day.
References
- "Dr. Atkins' New Diet Revolution, Revised Edition": Dr. Robert Atkins: 2002
- "The Metabolic Diet"; Dr. Mauro Di Pasquale; 2000
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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