Low-carb diets target weight loss by stabilizing blood glucose and insulin levels. This is the reason for cutting out simple carbohydrates and sugar from your diet. Low-carb diet programs claim that when your insulin levels are high, your body more readily stores calories as fat for future use. If you eliminate most carbs and sugar, your body is virtually forced to use protein and burn fat for energy. The phases in low-carb diets are all similar because they are designed to transition your body to adjust to a new way of eating for life.
Phase 1
The initial phase of low-carb diets generally lasts two weeks and is designed to eliminate the largest amount of carbohydrates from your diet of any of the phases. This phase is the most restrictive; however, you may notice the most weight loss during this phase. You are not allowed to consume any breads, pastas, rice, starchy vegetables, sugary foods or even fruit during this phase. Your focus is on intake of complete protein sources such as eggs and lean meats and healthy monounsaturated fats including extra-virgin olive oil and fish. Nonstarchy vegetables such as asparagus and broccoli are often your only source of carbohydrates during this phase.
Phase 2
During the second phase of low-carb diets, weight loss is supposed to continue while some complex carbohydrates such as whole grains and fruit are worked back into your diet. However, consumption of all carbohydrates remains limited to a specific amount per day. You are encouraged to consume three meals throughout the day and snacks between meals to keep your metabolism up and prevent feeling deprived. You generally remain in this phase until you reach your goal weight.
Maintenance Phases
The final maintenance phases are designed to add most foods back into your diet, while keeping complex carbohydrate intake low to moderate, in order to set you up for a controlled-carb lifestyle. This phase is not meant to further your weight loss but rather maintain your desired weight. You are encouraged to cut carbs back or start over with phase 1 if you begin to gain weight during this phase. Your main calorie intake is still primarily from healthy fats and complete proteins during this phase.
Warning
You may notice a significant drop in energy on low-carb diets, particularly in the first phase since your body is used to relying on carbs for energy and carbohydrates are your body's most important source for energy. You may be at risk for ketosis during the first phase of the diet, which is a condition that occurs when your body is not able to sufficiently break down fat stores. Ketosis can cause weakness, fatigue, irritability dehydrationand and dizziness. Talk with your doctor before drastically reducing intake of any major food group. Diabetics should also be careful on low-carb diets since they rely on carbs and glucose for blood sugar stability.
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