Carbohydrates are a macronutrient that provide the body with energy. Carbohydrates can either be complex, like sweet potatoes, bananas and brown rice, or they can be refined like candy and white bread. The Mayo Clinic explains that when you consume a food with carbohydrates, the carbohydrates get converted into sugar in your body, spiking blood sugar levels and the hormone, insulin. Therefore, the reason people go on low-carb diets is to lose weight and keep their blood sugar levels steady. Eating low-carb foods isn't a complex concept, but it does require willpower.
Step 1
Talk to a doctor or registered dietitian about how many carbohydrates you should be eating each day. The Mayo Clinic states that even though low-carbohydrate diets often promote weight loss, especially in the beginning of the diet, they can be unhealthy when done incorrectly. Not eating enough fruits and vegetables can lead to constipation, and eating too much saturated fat can even lead to heart disease, warns the Mayo Clinic. The Mayo Clinic states that low-carbohydrate diets typically allow for up to 50 to 150 carbohydrates a day, depending on the type. A doctor or registered dietitian can calculate how many carbohydrates you need to eat each day, based on your height, weight, sex and activity level.
Step 2
Purchase a carbohydrate counter book to help you track your carbohydrate intake. When you want to eat a particular food, look up how many carbohydrates the food has and record the number in a food journal.
Step 3
Eliminate sources of refined carbohydrates like white bread, pasta, white rice, candy and other desserts. These foods are high in carbohydrates and break down to sugar in the body more quickly compared to complex carbohydrates. Even pretzels, dried fruit, chips and sodas should be eliminated.
Step 4
Stock your fridge with meats such as beef, chicken, turkey and pork. Meats naturally contain no carbohydrates, unless they are seasoned with a marinade that has a form of sugar. The website Low Carb Luxury recommends snacking on eggs, canned tuna or bacon slices, all of which are naturally free of carbohydrates. Nuts, peanut butter, tofu and beans contain some carbohydrates, but they also contain protein and can be eaten in moderation on a low-carbohydrate diet.
Step 5
Remember your dairy products. According to Atkins.com, a 1-oz. serving of whole milk mozzarella cheese has only 0.6 g of carbohydrates, but it also has 5.5 g of protein. Hard cheeses and plain yogurt can be used as low-carb snacks, while heavy whipping cream is a low-carbohydrate ingredient that can be used in cooking meals such as tuna casseroles.
Things You'll Need
- Carbohydrate counter book
- Food journal
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