The idea of reducing the consumption of carbohydrates in order to lose weight isn't a new one. Many new diets follow this approach to carb restriction to induce rapid weight loss, especially in the early weeks of the diet. The Zone Diet, the South Beach Diet and the Atkins Diet all have one thing in common, they advocate avoiding simple carbohydrates in the diet. For rapid weight loss, the Atkins Diet may be more effective as it induces ketosis, a state in which the body begins to burn fat stores.
Step 1
Set a date to begin your low-carb diet to give yourself time to gather the food items you need to lose weight. It is helpful to make one or two week's menu lists that include the three main meals and at least three snacks.
Step 2
Eat no more than 20 grams of carbohydrates per day for the first two weeks or longer. The normal American diet consists of hundreds of carbs per day so careful planning is in order.
Step 3
Plan meals around a selection of high quality protein as the main course and low-carb side dishes. Meat, poultry, fish and eggs have no carbohydrates as long as they are grilled, broiled or fried without any type of breading or sauce. Eating up to 6 oz. of protein at every meal will allow you to feel full longer and keep your blood sugar from spiking.
Step 4
Satisfy your low carb allotment by choosing vegetables low in starch, such as fresh spinach, celery, iceberg lettuce or a small amount of diced green pepper or fresh diced tomato. Add an ounce or two of aged cheese. In the Atkins Diet, this is known as the Induction Phase because the body adapts to eating less than 20 grams of carbs per day, causing it to enter ketosis.
Step 5
Maintain your low-carb schedule for at least a couple of weeks. You will already be losing weight if you stick to the diet and if you do not exceed your daily carbohydrate count. After a few days, you may notice that your cravings for breads and sweets lessen.
Step 6
Test your urine with ketone strips, available from your local pharmacy, to ensure that your body is now in the process of burning fat stores. You may feel more alert, stronger and you may need less sleep during this phase. The ketone strip package tells you how to measure the presence of ketones in your urine.
Step 7
Increase your consumption of carbs gradually after you have been on your diet for a couple of weeks and you are losing weight. Some low-carb diets now allow you to eat up to 30 or 40 grams of carbohydrates a day, while other diets encourage you to add carbohydrates only from nutritious vegetables and fruits that are high in fiber.
Tips and Warnings
- Remove all high-carb foods from your house or your work desk to reduce temptation during the rapid weight loss phase of a low-carb diet.
- Consult your doctor before starting any type of diet. Sticking to a low-carb diet may be difficult at first.
Things You'll Need
- Mean
- Poultry
- Eggs
- Cheese
- Low-carb vegetables
- Low-carb meat substitutes
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