Carbohydrates occur naturally in a wide variety of foods, including grains, sugar, fruits, vegetables, dairy products and legumes. Carbohydrates give you quick energy by releasing insulin, but when you consume more than your body can use, your body converts and stores them as fat. Low-carbohydrate diets are based on the principle that you will lose weight if you cut back on carbohydrate intake. Although low-carbohydrate diets may be challenging, with dedication you may see the weight-loss results you seek.
Step 1
Focus on the foods that you can eat on a low-carbohydrate diet, instead of focusing on what you cannot eat. You can eat lean meat, chicken and fish, nuts, eggs and certain types of dairy products such as ricotta and cheddar cheese. You can also eat nonstarchy vegetables such as lettuce, celery, asparagus, broccoli, cabbage, cauliflower, cucumber and spinach.
Step 2
Substitute approved low-carb options for high-carb foods in your diet. Instead of having a chicken sandwich, serve the chicken patty in lettuce as a wrap. Try mashed boiled cauliflower as an alternative to mashed potatoes.
Step 3
Drink plenty of water. Drinking eight to 10 glasses of water each day will help you prevent excess weight due to water retention. In addition, it may help you feel more full; you may feel hunger when you are actually thirsty instead.
Step 4
Avoid high-carbohydrate fruits, vegetables and grain products. Most processed foods are high in carbohydrates and should also be avoided or limited. Avoid rice, pasta, sugar and starchy vegetables such as potatoes, peas and corn.
Tips and Warnings
- Snack on nuts instead of chips and cookies. Substitute artificial sweeteners, such as Splenda, NutraSweet or stevia, for sugar.
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