1. Rev up Your Metabolism With Ketones
Most low-carbohydrate plans will encourage ketosis. Ketones are the by-products of body fat loss that come out in your breath, pores and urine when you lose body fat, no matter if you lost it on a low carbohydrate diet or not. Ketones have gotten a bad rap when they're confused with ketoacidosis, a dangerous state for sufferers of diabetes. Avid low carbers will test their urine with keto strips you can get at any drug store. It can take anywhere from 24 to 48 hours to get into ketosis by lowering your carbohydrate intake severely.
2. 2 Week Ramp up
The start of a low-carbohydrate plan usually includes a period in the beginning where you cut your carbohydrate intake to 20 grams per day or less. Some plans soft sell the concept but the purpose is to prepare your body to access fat stores instead of blood sugar. The theory is that once your body gets in the mode, it will stay there as long as you increase your carbohydrates gradually after you've met your weight loss goal. Eating protein and fat cuts cravings, making the diet easier to stick with.
3. No More Rice Cakes
Starches, simple and complex carbohydrates are out. Low-carb philosophy holds that the body processes all potatoes and whole wheat breads just like a simple sugar, meaning you could have eaten a donut. Eat any source of protein you like but keep your carbohydrate choices to vegetables. Fat is not a concern. Butter, mayonnaise, whole cream and cream cheese are all on the "yes" list. Avoid low fat varieties because they will always have a higher sugar or carbohydrate content.
4. Be a Loser Faster
Dropping carbohydrates from your diet will cause you to lose weight quickly. Don't let this scare you. Much of it is water in the first couple of weeks. After that your body will level off to a comfortable loss. You may plateau and need to add more exercise or experiment with your diet. Some popular plateau breakers are cutting out dairy, cutting coffee or sugar substitutes, cutting out meal replacement shakes and eating more often.
5. You are Still a Caveman
Before the agricultural revolution and mass marketed starches, we ate mostly protein and vegetable based carbohydrates. Low-carbohydrate theory claims that our genetics are not much different from our caveman ancestors. Because we cannot process carbohydrates without storing them as fat, we'll continue to raise obesity levels and disease until our genetics adapt, if they ever do.
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