A low-carbohydrate diet restricts your intake of common foods such as bread, pasta, fruits, baked goods, some vegetables and sugars. The Institute of Medicine recommends you consume between 45 and 65 percent of daily calories from carbohydrates, which amounts to between 225 g and 325 g daily for a 2,000-calorie diet. Low-carb diets typically include just 50 g to 150 g of carbohydrates daily. Health experts, such as those at the American Heart Association, warn against low-carbohydrate diets, so check with your doctor before undertaking such a plan. If you do decide to adopt a low-carb diet for weight loss or other reasons, certain strategies will help you succeed.
Step 1
Revamp your diet. Eat three meals and two snacks per day. Make each meal contain a protein along with fibrous, watery vegetables and a small amount of unsaturated fat.
Step 2
Eat lean meat or vegetable proteins. Choose egg whites, extra-lean ground turkey or whey protein at breakfast. Opt for fish and poultry most often at lunch or dinner with occasional meals with red meat. Use beans, lentils or nuts as options for protein -- make up for their higher carbohydrate content by limiting other carbohydrate-containing foods. A study in the "Annals of Internal Medicine" published in September 2010 found that low-carb dieters who focused on vegetable sources of protein had a lower overall mortality rate than those who chose meat most often.
Step 3
Shop for colorful vegetables. Look for such vegetables as eggplant, broccoli, red peppers, summer squash and leafy greens. Vary your vegetable choices beyond iceberg lettuce, cucumbers and tomatoes to obtain fiber and a plethora of vitamins, minerals, antioxidants and phytonutrients.
Step 4
Choose healthy snacks. Enjoy nuts, string cheese, deli meats and fresh vegetables at snack times. Pick out deli meats carefully, as those that are honey or sugar cured may include carbohydrates.
Step 5
Flavor foods with cheese, citrus, vinegar, plant oils and herbs. Use chives with eggs, Parmesan cheese on vegetables, oil and vinegar on salads, and herbs with fish.
Step 6
Consume carbs. Eat some carbohydrates daily to provide your body with fiber and other important vitamins and minerals. Include, for example, half a whole-wheat English muffin at breakfast, an apple and a cup of low-fat milk at snack-time and 1/2 cup of brown rice at dinner to take in just 71 g of carbohydrates daily -- with other trace carbohydrates found in vegetables and other foods consumed during the day, you will still be well under 150 g of carbs daily.
Tips and Warnings
- Carbohydrates are the body's primary source of energy. If you find yourself sluggish and unable to perform daily activities, consider upping your carbohydrate intake. Eating often can help keep your blood sugar levels up and prevent extreme hunger, so try not to skip meals.
- Eating more than 18 oz. of red meat weekly increases your risk of developing colon cancer, states the Harvard School of Public Health. Before following any diet plan, consult your doctor. The long-term effects of following a low-carbohydrate diet are still unknown.
References
- Institute of Medicine: Dietary Reference Guidelines
- American Heart Association: High-Protein Diets
- MayoClinic.com: Low-Carb Diet
- "Annals of Internal Medicine"; Low-Carbohydrate Diets and All-Cause and Cause-Specific Mortality; Teresa T. Fung, Sc.D.; Rob M. van Dam, Ph.D.; Susan E. Hankinson, Sc.D.; Meir Stampfer, M.D., Dr.P.H..; Walter C. Willett, M.D., Dr.P.H..; and Frank B. Hu, M.D., Ph.D.; September 6, 2010
- Harvard School of Public Health: Protein
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