A low-carb diet is an good option if you are looking to lower your body fat percentage, stabilize your blood sugar levels or improve your blood cholesterol levels. Because the standard American diet is a high-carb diet, which provides more than 50 percent of the calories from carbs, switching to a low-carb diet, which provides less than 20 percent of your calories from carbs, can be challenging at first.
Avoid High-Carb Foods
The first step to lowering your carb intake is to get rid of high-carb foods in your house. Start by getting rid of grain- and sugar-containing items, including bread, soft drinks, rice, pasta, crackers, granola bars, breakfast cereals, cookies, soft drinks, fruit beverages, jam, syrup and sugar. Because you need to limit your carb intake to 100 g or less a day, although your personal carbohydrate target can be less, depending on your low-carb program, these high-carb foods are not appropriate for your new way of eating. Get rid of potatoes and keep less fruit at home to help you limit your carb intake.
Prioritize Low-Carb Foods
If you choose to follow a low-carb diet, you still need to provide your body with energy by eating adequate amounts of protein and fat at each of your meals. The best sources of protein include poultry, fish, seafood, meat, eggs and cheese and you can find good sources of fat in butter, bacon, cream, mayonnaise, olive oil, avocado, nuts and nut butter. Adequate amounts of protein and fat in your low-carb diet will help you to feel satiated and energized so you can better stick to your low-carb eating plan. Most low-carb plans encourage you to eat frequent small meals so you seldom feel excessively hungry and get in the habit of eating less at a sitting.
Stay Hydrated
Low-carb diets have a diuretic effect, which can result in constipation, low blood pressure, headaches, irritability, dizziness or fatigue, especially during the first three to five days. To avoid or minimize these unpleasant side effects, include a minimum of 64 oz. of fluids every day. If your carbohydrate target corresponds to 50 g or below, you can benefit from adding the equivalent of 1/2 tsp. of salt a day to keep your electrolytes in balance and keep you properly hydrated.
Get Enough Fiber
By eliminating whole grains and reducing your fruit intake, many low-carb dieters do not consume enough fiber, which can lead to constipation and other gastrointestinal issues. To prevent this problem, include an abundance of non-starchy vegetables to your diet. Broccoli, asparagus, onions, mushrooms, cauliflower and leafy greens contain very few carbohydrates, but are rich in fiber to help keep your bowel movements regular. If you feel like you need more fiber, you can try adding flaxseeds, psyllium or wheat bran to your diet. With these forms of concentrated fiber, it is important to start with small doses, like 1 tsp. Work your way up to 1 to 2 tbsp. a day and have at least 8 oz. of water with the fiber.
Consult Your Doctor
Before making significant changes to your diet, it is advisable to talk to your doctor first. Even if you are healthy, get some blood work done before starting on a low-carb diet, just so you have a reference point in the future. If you have any medical conditions or take medications, you will need to be monitored on a regular basis, as adjustments to your medications may be needed as you transition to a low-carb diet.
References
- Mayo Clinic: Low-Carb Diet
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
- USDA National Nutrient Database: Nutrient Data Laboratory
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy Jr. et al; 2004
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora and Samy I. McFarlane; July 2005
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