Carbohydrates are a major source of energy for the body. Once carbohydrates are ingested, the body breaks them down into sugars, which are then absorbed into the bloodstream. Carbs cause a rise in insulin levels, resulting in quick- or longer-lasting energy, depending on which form of carb is consumed. Low-carb diets are intended to minimize daily intake of carbs, to achieve optimal weight loss. MayoClinic.com indicates that the theory of low-carb dieting is that insulin prevents fat breakdown in the body; thus, decreasing insulin levels will result in burning fat for energy instead of sugar. There are benefits and risks to starting a low-carb diet, and physician consultation is suggested prior to beginning one.
Step 1
Start researching known low-carb diet plans such as the Atkins and Zone programs to compare options. A good way to understand the premise behind low-carb diets is to research the common programs in use. Both the Atkins and Zone diets are geared toward lowering carb intake. The Atkins program emphasizes eating more fats and proteins initially, then incorporating carbs slowly into daily meals. The Zone program portions carbs based on how they break down in the body and sustain energy, while also emphasizing vitamin needs. Choose the diet plan best for your health needs after reading the options and understanding the facts about carbs.
Step 2
Read nutrition facts and learn the difference between simple and complex carbohydrates. Both types of carbs break down into sugars once ingested. Simple carbs contain mono or disaccharides, which are metabolized by the body quickly and cause the common sugar rush and crash. Complex carbs contain polysaccharides, which digest more slowly and tend to sustain energy in the body longer, notes Hopkins Technology. Simple carbs are commonly found in sweet treats such as candy, however, simple carbs are also found in fruit. Complex carbs are also known as starches, such as breads and pasta.
Step 3
Go to the store and buy your initial supply of produce and protein products. Based on your understanding of the different carbs and how they affect energy levels, make a shopping list to begin your diet. Most low-carb food items are on the perimeter walls of the grocery store, such as produce, meat and dairy sections. The foods in the aisles are typically processed and contain lots of carbs, from processed sugars to starches, plus lots of salt for long-term packaging. Try to pick lean meats such as chicken, turkey and seafood, which contain healthier fats from omega-3 fatty acids instead of saturated fats. Choose whole grain starchy carbs for higher nutrient content, rather than refined or bleached breads and pastas.
Step 4
Write a weekly meal plan with your daily allotment of carbs emphasized. Starting a new low-carb diet involves knowing what foods to eat at certain times of the day. Make the initiation process easier by creating a written meal plan to follow. Include breakfast, lunch and dinner as well as two to three snacks per day. Low-carb diets tend to emphasize eating starchy carbs earlier in the day to prompt energy and fat burning, notes Hopkins Technology.
Step 5
Buy low-carb snacks to place in your purse or desk at work for easy access on the go. Try to prepare meals for the next day for easy access. Include fiber in your diet through snacks such as protein bars, granola or green vegetables. Depending on the diet plan you choose, certain programs offer snack bars on the go. If you start a low-carb diet on your own, take tuna packs and put them in your desk at work for easy access. Cheese, boiled eggs and yogurt are also low-carb options for snacks.
Tips and Warnings
- A low-carb diet may result in reduced calories, which aid in weight loss. Low-carb diets tend to give a feeling of fullness longer due to increased fat and protein.
- Low-carb diets often have a diuretic effect and require increasing your water intake, notes MayoClinic.com. Eating high-fat proteins such as red meat while on a low-carb diet may increase your cholesterol.
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