Carbohydrates normally raise the blood sugar and insulin levels in the body, which prevents fat cells from breaking down, according to the St. John Health System. If you remove carbs from your diet, low blood sugar and insulin levels will occur, and your body will break down fat for energy. This results in weight loss. The Mayo Clinic points out that carb-restricted diets are difficult to stick to in the long term. If you're looking for long-term weight loss, consider another combination of diet and exercise.
Step 1
Remove refined carbohydrates from your diet. The Saint John Health System points out that those on no-carb diets should not eat pasta, bread, cookies, doughnuts, soda and other foods that contain carbohydrates.
Step 2
Substitute foods without carbs in your diet plan. The Mayo Clinic points out that you should try to eat mostly meat, fish, dairy, eggs and a few vegetables.
Step 3
Write down what you eat. This way, you'll be able to keep track of any carbs that you accidentally consume over the course of the day. If you catch yourself eating carbs, adjust your diet.
Step 4
Plan your meals in advance. If you eat on impulse, it's more likely that you'll eat foods with the unwanted carbs. Plan a menu that contains no refined carbohydrates and is high in protein and low-calorie foods.
Step 5
Read food labels. The Mayo Clinic points out that label review is essential to a successful no-carb diet program. When you're at the grocery store, review the labels on your purchase items to make sure that you're making the best choices.
Step 6
Do 60 minutes of cardio a few times a week to help you burn even more calories and maximize your weight loss. According to The Mayo Clinic, no-carb diets usually mean you'll also be limiting your overall caloric intake. Your workouts will help you lose weight faster.
Tips and Warnings
- Talk to a registered dietitian. She will help you structure your meal plans to avoid carbs and maximize nutrition. A doctor may also have good advice on how you can maximize the success of your no-carb program.
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