Low-carb diets are a popular strategy for losing weight. Most low-carb diets ask that you consume just 50 to 150 g of carbohydrates per day; compare this to the USDA Food Guide Pyramid, which suggests up to 325 g of carbohydrates per day on a 2,000-calorie plan. Carbohydrates, especially refined versions, are a major source of calories. Eating more protein can help improve feelings of fullness and give your metabolism a slight push. Before following any diet plan, check with your physician. If you do decide a low-carb plan is for you, certain strategies can help you be more successful.
Be Aware of Saturated Fat
When you decrease the amount of carbohydrates you eat, the percentage of your calories that come from fats and protein automatically increases. If your low-carb lifestyle relies heavily on bunless burgers, bacon, cheese and whole eggs, you will likely be consuming a high amount of saturated fat. The American Heart Association recommends keeping total saturated fat intake to below 7 percent of total calories per day, or 15 g on a 2,000-calorie plan. Consider balancing your red meat intake with a healthy amount of fish, shrimp, egg whites and white-meat poultry. Nuts and seeds are another low-carb protein option that offer heart-healthy unsaturated fats.
Avoid Processed
Many pre-packaged low-carb foods are on the market, including meal replacement bars, cereals and wraps. Occasional consumption of these foods is fine, but rely on whole, naturally low-carb foods for the majority of your meals. Fresh low-carb vegetables, such as spinach, asparagus and broccoli provide you with essential nutrients in a form that you cannot get from an energy bar. Also, many of these processed foods contain saturated or trans fats, sodium and preservatives.
Eat Whole Grains
One of the concerns about following any restrictive diet plan is the potential for nutritional deficiencies. Even the later phases of the Atkins plan, one of the most limited low-carb diets, allow for small servings of oatmeal, whole wheat pasta and brown rice. Whole grains are a source of fiber. Get too little fiber on a low-carb diet and you may experience bloating and constipation. Whole grains also provide B vitamins and support heart health.
Limit Red Meat
In addition to increasing your saturated fat intake, eating more than 18 oz. of red meat per week may increase your risk of colon cancer. The Harvard Medical School Family Health Guide recommends consuming no more than two, 4-oz. portions weekly. A low-carb dieter might try turkey burgers, water-packed tuna or even small servings of beans with a green salad as alternative proteins.
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