If you struggle to lose weight through counting calories alone, the low-carb diet may give you the edge you need to successfully get the weight off. Low-carb diet proponents believe that insulin, which the body releases when you consume carbohydrates, prevents the breakdown of fat because it signals the body to use the sugars in its food for energy. By cutting the number of carbohydrates you eat significantly, your body releases lower levels of insulin, thus allowing it to metabolize fat.
Step 1
Build your diet around meat, poultry, fish and eggs. You may also consume cheese, but read packaging to find low-carbohydrate cheese options.
Step 2
Add nonstarchy vegetables to your daily diet to boost your nutrients.
Step 3
Calculate the net carbs in your food by subtracting the number of grams of fiber, which your body does not digest, from the number of grams of carbohydrates in a food item. As stated by Penn State's College of Agricultural Sciences, net carbs are the carbs that have an impact on blood sugar levels, thus making them the important ones to count when dieting.
Step 4
Consume between 20 and 100 g of net carbohydrates per day, recommends the Mayo Clinic. To achieve this, eat few breads, fruits, pastas, starchy vegetables or legumes, like beans, that contain high amounts of carbohydrates.
Step 5
Eat the lowest number of net carbs, around 20 g per day, early in your dieting process to speed up your results. After two weeks, add some healthy carbs, like nuts and vegetables with higher carbohydrate content, consuming between 40 and 60 g of net carbs until you are within 5 to 10 lbs. of your weight-loss goal. Add in more carbs at this point until you consume between 45 to 100 g per day on an ongoing basis to maintain your weight.
Tips and Warnings
- Even though the low-carb diet allows unlimited amounts of protein-rich foods like meat, choose your meats carefully. Lean proteins protect your heart health.
- While the low-carb diet plan does lead to weight loss, it can create some health risks. According to the National Institutes of Health, a low-carb diet that is heavy in meats may increase risks of cancer and type 2 diabetes. Talk to your doctor about the risks before starting this diet program.
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