A low-carb diet involves the limitation of carbohydrates in your meals. Instead, most of your calories will come from protein and fat sources. Some examples of low carb diets include Atkins, South Beach Diet and the Zone. You can choose any of these eating plans to help yourself lose weight since most of the key features are the same. Talk to your doctor before you go on a low carb diet.
Step 1
Eat large amounts of protein on a low carb diet. On the average, you will need to consume between 100 to 150 grams per day. The protein should be from eggs, beef, pork, chicken, turkey and fish.
Step 2
Consume healthy fats. About 50 to 75 percent of your daily caloric intake should be from fat. However, avoid unhealthy fats, like shortening, corn oil, vegetable oils and margarine. Your your fat requirements should come from fatty fish, flax seed oils, olive oil and nuts.
Step 3
Avoid carbohydrates completely. Most low carb diets feature an induction period that lasts one to two weeks. During this period, you will not be permitted any foods that contain sugar, flour, starches, pasta, grains, fruits and lunch meats.
Step 4
Plan your meals around the low carb diet restrictions. Some sample meals include three eggs with four slices of bacon, cheeseburger without bun, tossed salad with dressing, grilled chicken or steak. Snacks include pork rinds, nuts and protein shakes.
Step 5
Introduce a small amount of carbs into your diet. After the first two weeks, you will still monitor your carb intake. However, you can now have 30 to 40 carbs daily. Some examples of carb foods you can add to your meals are strawberries and cream cheese, one slice of whole grain bread and cantaloupe. Continue this phase until you lose the desired amount of weight.
Tips and Warnings
- Include aerobic exercise in your daily routine in order to lose weight while following a low carb diet.
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