Many low-carbohydrate diets promise quick and almost effortless weight-loss. Carbohydrate restrictions vary based on diet plans -- the induction phase of the Atkins diet is an extremely low-carb plan that encourages you to eat no more than 12 to 15 g of carbohydrates daily. Other diet programs, such as South Beach, focus on the difference between "good" carbs and "bad" carbs, limiting simple carbohydrates that are quickly converted to glucose by your body and often end up stored as fat in your cells. However, MayoClinic.com says that "weight loss from a low-carb diet probably isn't related to blood sugar or insulin levels."
Step 1
Chose nutrient-dense carbs such as vegetables, fruits and whole grains. Extremely restrictive carb diet plans may stop you from getting all the vitamins and minerals your body needs. Your low-carb diet should include between 50 and 150 g of carbohydrates.
Step 2
Limit your saturated fat intake. Low-carb diets tend to be high in protein and fat. Choose lean animal proteins, such as chicken, turkey or bison. Eat fatty fish that are high in heart-healthy omega-3 fatty acids, such as salmon, mackerel and anchovies. Eating too much saturated fat may increase your risk of heart disease.
Step 3
Eat foods that are low on the glycemic index. The glycemic index, or GI, measures how quickly a food will raise your blood sugar level. Pure glucose scores a perfect 100, and all other foods are ranked in comparison to glucose. Any food that scores below 55 is considered to be a low-GI food. It's important to note that fiber and fat slow the absorption of sugar, and high-fat, high-calorie foods may score low on the glycemic index.
Step 4
Burn more calories than you consume. In the end, weight loss comes down to using more calories than you eat -- regardless of where those calories come from. A low-carb diet may help you consume fewer calories because fat and protein take longer than carbohydrates to digest and will help you feel full longer, which may result in eating less food.
Tips and Warnings
- Don't try to lose weight through diet alone -- exercise is an important part of any weight loss program.
- Extremely low-carb diets can limit fiber intake, leading to constipation. If you are following a restricted carb program you may need vitamin and fiber supplements. High-protein diets are not recommended for anyone with a history of kidney disease.
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