Low-carbohydrate diets restrict the amount of carbs you can eat in a day. While there are several popular low-carb diet plans on the market, such as the Atkins Diet and the South Beach Diet, it is also possible to custom design your own low-carbohydrate weight loss program. This allows you to control the types of carbohydrates you eat, as well as the portions.
Step 1
Educate yourself about the different types of carbohydrates. Complex carbohydrates, such as those found in whole grains and vegetables, provide you with energy, fiber and help you feel full. "Bad" carbohydrates are found in refined flours and sugars, such as white bread and soda. These carbs tend to cause spikes in your blood sugar, which may increase cravings, as well as your chances for diseases like Type 2 diabetes.
Step 2
Review your daily activities and habits. The more active you are, the more carbohydrates you need. If you are exercising for an hour each day, you'll need more carbohydrates than someone who only works out for 30 minutes every other day.
Step 3
Choose your carbohydrates. The Mayo Clinic staff reports that most safe low-carb diets include a range of 50 to 150 grams of carbohydrates a day. The best carbs come from beans, oatmeal, whole grain bread and pasta, and brown rice. You can count your carbs using a nutrition book or take advantage of free online software that will calculate carbs and calories for you.
Step 4
Round out your diet with healthy foods. Simply cutting carbohydrates does not guarantee weight loss. Make sure your plan is full of healthy fruits and vegetables, lean protein and fiber.
Step 5
Keep track of your daily carb intake. A food journal will help you monitor your progress and enable you to tweak your diet as necessary. Several websites offer free online diet tracking; you can also use a notebook or computer spreadsheet.
Step 6
Monitor your fat and protein consumption. There may be a temptation to compensate for lower carbohydrates with increased amounts of fat or protein. The Food and Drug Administration recommends adults eating 2000 calories a day take in no more than 65 grams of fat and 50 grams of protein.
Tips and Warnings
- You may need to revise your diet from time to time as your weight changes. Aim for a healthy weight loss of no more than two pounds a week.
- Low-carbohydrate diets can bring on ketosis, which happens when your body is unable to completely break down fat. Symptoms of ketosis include dizziness, weakness, irritability, dehydration and nausea. Speak with your doctor if you experience these symptoms.
Things You'll Need
- Nutritional guide with carbohydrate counts
- Computer access (optional)
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