Making a low-carb diet work means consuming fewer carbohydrates without sacrificing your health. Low-carbohydrate diet theories assert that eating fewer carbs leads to lower blood sugar levels and less secretion of insulin -- a hormone that regulates blood sugar. The lower insulin may encourage the body to burn more stored fat for energy instead of storing fat. Less insulin in the bloodstream may also help you feel less hungry, according to the University of Maryland Medical Center. If you avoid all carbs, however, you can harm your health. Cutting back is usually healthier.
Step 1
Keep a food diary for a week or two. This will give you a good idea of how many grams of carbohydrates you eat daily, so you can decide when and what you will cut back.
Step 2
Cut your carb intake significantly. If you try this type of diet, you will need to consume fewer sweets, breads, fruits and starchy vegetables and cut back on milk, cheese and other dairy products. Even beans and legumes fall into the carbohydrate category, so you'll need to eat less of them as well. The most restrictive diets, such as the Atkins Diet, involve eating as few as 20 grams of carbohydrates daily and gradually working up to 120 grams, while plans like the South Beach Diet require limiting your carbs to a maximum of 40 percent of your calorie intake.
According to the Mayo Clinic, people who are not on a special diet should consume about of 225 to 325 grams of calories carbohydrates daily. Most low-carb diets recommend reducing carbs to at least 150 grams, depending on how aggressively you want to pursue weight loss.
Step 3
Add low-fat protein to your dietary plans. Usually, low-carb diets involve an increase in the amount of protein you consume. Choose lean meats, fish and white-meat poultry without its skin.
Step 4
Choose low-carb fruits, vegetables and whole grains. Cutting these foods out of your diet altogether could lead to constipation and harm your health. For example, low-carb diets can lead to the development of a byproduct called ketones, which form when your body burns fat for energy. Ketones can cause you to become dehydrated, dizzy, nauseated and weak. When their levels become very high, coma or even death may result, according to the American Diabetes Association. Substituting fat-laden proteins for carbs can increase your risk of heart disease and high cholesterol. In addition, "Psychology Today" notes that low-carb diets may contribute to depression.
Step 5
Drink more water. Cutting back significantly on carbs can make your kidneys work harder. Drinking more water can aid the kidneys, so opt for at least eight 8-ounce glasses of water daily.
Step 6
Take a multivitamin without iron to replace some of the nutrients you may miss with this type of diet. Protein-rich foods provide a rich source of iron and taking an iron supplement could lead to an overabundance.
Step 7
Spread your carb allowance out over the entire day instead of loading up on carbs in one meal. This will keep your blood sugar level and reduce cravings.
Tips and Warnings
- If you develop constipation while on a low carb diet, take a fiber supplement daily.
- Avoid processed foods and snacks. They typically contain fewer nutrients, more calories and more sodium.
References
- MayoClinic.com; Low-Carb Diet; May 2010
- Interactive Learning Paradigms Incorporated: Ketosis
- University of Maryland Medical Center: Low-Carb Diets: The Right Way to Go?
- MayoClinic.com; Nutrition and Healthy Eating; February 2011
- American Diabetes Association: Ketoacidosis
- "Psychology Today"; Low-Carb State of Mind; Brenda Goodman; March 2004
- Atkins: The Program
- American Family Physician: Low-Carbohydrate Diets
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