A low-carb diet is one that is designed to slash the amount of carbohydrates that are consumed in the form of grains, rice, bread, sweets, and legumes such as beans and peas. Although a healthy amount of carbohydrates provides the body with necessary energy, an excessive intake of carbs may lead to lead to higher sugar and insulin levels. Supporters of low-carb diets claim that lowered insulin levels prevent the body from breaking down and burning stored fat. If you're interested in beginning a low-carb diet, you must remain patient, determined and dedicated to eating the right foods.
Step 1
Eliminate all high-carbohydrate foods from your home. Go through your pantry and refrigerator and remove all junk food such as potato chips, pastries and soft drinks. After you've rid your kitchen of the easy stuff, you must go back and take out all pasta, rice, grain and bread products. If you must have bread in the house, opt for the whole-grain variety.
Step 2
Stock your kitchen with low-carb foods. Make a list for the next time you go grocery shopping. Include a healthy amount of seafood such as fish and shellfish. Also, purchase lean meats and poultry as well as eggs. As far as fruits and vegetables, focus on such things as apples, oranges, grapefruit, strawberries, cherries, broccoli, asparagus, onions, tomatoes, cauliflower and celery.
Step 3
Read the labels when buying food. Although it may take more time to get through the supermarket, you will avoid accidentally wasting your money on foods that break your diet. According to the Mayo Clinic, the typical low-carb diet calls for approximately 50 to 150 g of carbohydrates per day.
Step 4
Drink plenty of water. Not only is water important in that it keeps you hydrated, it also prevents constipation and helps prevent cravings. Try to drink approximately eight 8-oz. glasses of water every day.
Step 5
Schedule an exercise routine. Specifically, you should attempt to achieve 30 minutes of moderate exercise every day at least five days a week. Moderate exercise may include everything from walking and jogging to bicycling or swimming. Often, a diet alone is not enough. Exercise will help boost your metabolism and increase the number of calories you burn.
Tips and Warnings
- If necessary, cut the fat off pork, beef and chicken before preparing it. Fat is not high in carbohydrates, but it does contain saturated fat, which is bad for your heart. For an effective low-carb diet, limit the amount of condiments you consume, such as ketchup, mustard and/or barbecue sauce. Do not go longer than five hours without eating, as it can cause a drop in blood sugar, which leads to dangerous cravings for high-carb sweets. If you find yourself needing a snack, opt for a slice of apple or celery with a bit of peanut butter smeared on top.
Things You'll Need
- Lean meat
- Eggs
- Poultry
- Fish
- Low-starch fruits and vegetables
- Water
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