Lose weight while eating whole eggs, steak, sumptuous salads with creamy dressings, chocolate, stir-fry vegetables, butter, cheese, even bacon--and international cuisine, without flavor-killing low-fat substitutions. It sounds impossible, yet the Atkins diet, Carbohydrate Addicts Diet and other reduced carb diets all allow foods that low-fat diets forbid. See your doctor before making diet changes; not all low-carb food choices suit everyone. Harvard University's website discusses the role of carbohydrates and fiber on health and hunger. Follow key guidelines to lose weight on a low-carb food program.
Step 1
Keep a food journal for each day. Keeping a record of meals and snacks helps you to notice which meals and snacks are the most satisfying and to learn carbohydrate counts for foods you eat often.
Step 2
Keep a food journal for each day. Keeping a record of meals and snacks helps you to notice which meals and snacks are the most satisfying and to learn carbohydrate counts for foods you eat often.
Step 3
Select healthy, whole foods such as recommended green vegetables for your carbohydrates at the beginning of a low-carb diet for a motivating quick start to your weight loss. Low-carb diets such as Atkins include a two-week induction diet with a very low carbohydrate limit to help with fat loss. Consult your doctor before attempting dietary changes.
Step 4
Add foods with fiber, such as whole grains, to your low-carb diet within the allowed carb count. The Harvard University Nutrition Source website discusses the role of fiber in maintaining health and reducing hunger. The website says recommended adult fiber intake is 20 to 30 grams per day.
Step 5
Try new low-carb recipes and meal suggestions to create satisfying meals so that you don't feel deprived. Focusing on low-carb foods you enjoy will help you get past the unfamiliar restrictions on processed foods, sweets, starches and other familiar foods that you have to give up or restrict on a low-carb lifestyle.
Step 6
Keep your favorite low-carb foods in stock. Having plenty of enjoyable choices for protein, vegetables, dressings, sauces, snacks and treats that fit your diet will help you reduce the risk of choosing a high-carb food out of hunger. Keep some low-carb snacks in your car and at work so you're always prepared.
Tips and Warnings
- Think of low-carb eating as your new healthy lifestyle rather than as a diet. Both Dr. Robert Atkins and Dr. Arthur Agatston developed their diets--the Atkins diet and the South Beach diet, respectively--to help their patients with serious medical conditions. Focusing on your overall health, rather than only week-to-week weight loss, may help you stick with the program. Choosing low-carb diet recipes and meal plans gives you tested recipes with the carbs listed for you. Developing substitutions for your favorite meals and foods involves some experimentation and calculating carb counts on your own. Combining these approaches increases your chances of creating a low-carb lifestyle you'll be able to stick with long-term. Increase your exercise levels, provided you have your doctor's approval to do so. Exercise supports weight loss, and making a habit of gardening, taking a walk, hiking, riding a bike or using exercise machines will reduce stress and help you stay focused on your healthy goals. Track your progress in your food journal. If your goal is weight loss, note your weight changes. Make notes of how you feel on the diet, including energy levels and hunger levels.
- Consult with your doctor about any health concerns before undertaking dietary changes.
Things You'll Need
- Food journal
- Measuring cups
- Measuring spoons
- Food scale
- Carbohydrate counter booklet
- Low-carb cookbook
References
- "Dr. Atkins' New Diet Revolution"; Dr. Robert Atkins; 1998
- "The South Beach Diet Good Fats Good Carbs Guide"; Dr. Arthur Agatston; 2004
- "The Carbohydrate Addict's No Cravings Cookbook"; Dr. Richard Heller and Dr. Rachael Heller; 2006
- Harvard University: Carbohydrates--The Full Story
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