Various pre-programmed low-carb diets exist, from the Atkins Diet to the South Beach Diet. Whether you are comfortable with the high-fat content of the Atkins program or prefer something a little less lipid-laden, such as the South Beach Diet, various options are available.
If you are opposed, or unable, to purchase specially prepared and packaged products, such as those marketed for South Beach, developing your own low-cost method of low-carb dieting is easy. Troy West, CSCS, CPT, owner of EMPower Fitness Company in Portland, Oregon, recommends that approach to most of his clientele.
Step 1
Increase your consumption of animal proteins. Lean meats, such as pork and poultry, as well as eggs and dairy sources are recommended. Jonny Bowden advises in his book, "The 150 Healthiest Foods on Earth," eating leaner cuts of red meat as well, such as top sirloin and top loin strip steaks.
Step 2
Reduce the amount of carbs you eat. For the first two to three weeks of the low-carb diet, reduce carbohydrate intake to less than 20 g per day, all in the form of fibrous vegetables, such as asparagus and broccoli.
Step 3
Increase your carbohydrates after three weeks. Add up to 20 g more of fiber-rich carbs, such as vegetables and salad, per day during the second cycle.
Step 4
Add more carbohydrates to your diet once you near your target weight. Add some starch-based foods, such as potatoes and bread, as long as your total daily intake does not exceed 100 g per day of total carbohydrates.
Step 5
Consume most of your daily carb intake as part of an immediate post-exercise meal along with a significant amount of protein. The insulin spike caused by this sudden surge in blood glucose (sugar) causes the body to shuttle nutrients to your muscles instead of to fat stores.
Tips and Warnings
- According to the late Martha M. Grout, M.D., of the Arizona Center for Advanced Medicine, most "whole wheat" breads are poor choices of fiber, because they are primarily composed of "enriched" flour, which is stripped of most of the fiber and nutrient content. As efficient as low-carb diets can be, coupling them with a sound resistance training program can speed your results.
- Consult your physician prior to partaking in any diet or exercise program. Individuals with a history of kidney ailments or disease should discuss the ramifications of this before beginning a low-carb diet.
References
- Troy West, CSCS, CPT, EMPower Fitness Company
- The 150 Healthiest Foods on Earth; Jonny Bowden, Ph.D, C.N.S.; 2007
- Dr. Atkins' New Diet Revolution; Robert C. Atkins, M.D.; 2002
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