You may follow a low-carb and low-sugar diet to stimulate weight loss. Some doctors also prescribe these diets to diabetic patients to help with weight and insulin control. Low-carb diets limit the amount of carbohydrates you consume, often to less than the 45 to 65 percent of daily calories recommended by the Institute of Medicine. Sugar is a source of carbohydrates, so most low-carb diets also limit your intake of sugary foods -- even those with natural sugars such as fruits and dairy. Before following any diet plan, it is important to consult your health care provider to make sure it is appropriate for you.
Features
A low-carb diet limits carbohydrates to about 50 to 150 g per day. Some low-carb plans, such as the induction phase of the Atkins diet, may limit carbs even further. Carbohydrates are a macronutrient found in many foods but are most prevalent in cereals, grains, pasta, bread, starchy vegetables, fruits and sugary candies, soda and baked goods. Carbohydrates are a primary source of energy for your body. Adherents of low-carb plans maintain that by limiting this energy source, your body turns to fat for fuel, thus stimulating weight loss.
How It Works
The long-term effects of following a low-carb plan are unknown. While it is not clear to researchers exactly why low-carb diets prompt weight loss, much of it could be due to lost water weight and the fact that low-carb, low-sugar diets limit your calorie intake. A low-carb, low-sugar diet also means you will be eating more protein and fats, both of which induce feelings of fullness because they take longer to digest so you naturally reduce your overall food intake without feelings of hunger and deprivation.
Foods to Include
A low-carb, low-sugar diet emphasizes protein foods such as beef, chicken, turkey, fish and eggs. Dark leafy greens and other traditional salad vegetables, such as sprouts, cucumbers and peppers, are allowable vegetables as they have little natural sugars. A low-carb, low-sugar diet may also include cheese, cream, mayonnaise, butter, plant oils and nuts. Water, unsweetened tea and coffee are also allowed.
Considerations
A low-carb, low-sugar diet can include too much artery-clogging saturated fat if you are not careful. Limit your intake of full-fat cheese and fatty cuts of meat, especially bacon, ribs and brisket. Consume cream and butter in moderation. Instead, focus on heart-healthy fats that are low in sugar, such as nuts, avocados and olive oil.
Sample Plan
A low-sugar, low-carb diet might begin with a frittata made with eggs, zucchini and low-fat cheddar cheese for breakfast. At lunch, you could have a large green salad with grilled chicken and sunflower seeds dressed with red wine vinegar and olive oil. For dinner, eat broiled salmon with asparagus, bell peppers and mashed cauliflower. At snacks, opt for low-fat string cheese or cottage cheese, almonds, cut-up vegetables and all-natural deli meat.
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