A low carb diet such as Atkins, the Zone or the South Beach Diet works by reducing the consumption of high carbohydrate foods and increasing protein intake. When carbs are severely restricted, the body may enter ketosis, a physical condition whereby the body begins to burn fat at an increased rate. Low carb dieters who formerly ate a lot of sugary foods and baked goods, may also experience weight loss due to reduced calorie intake. Specific dieting guidelines help the low carb dieter lose weight.
Step 1
Eliminate or greatly reduce processed sugar in your diet. Most low carb diets do not permit processed sugar because eating it results in an insulin spike as the body burns the sugar, in the form of glucose, for energy, leaving the fat.
Step 2
Reduce overall carbohydrate intake. In addition to sugar, other foods turn to glucose in the body, including starches found in bread products and in certain vegetables and fruits. Low carb diets suggest a maximum amount of carbs daily. For example, the Atkins Diet restricts a new dieter's carb intake to 20 grams of carbohydrates per day for the first two weeks to encourage ketosis, but other low carb diets may allow a few more carbs.
Step 3
Increase the consumption of protein. Eating meat, fish and poultry is encouraged on a low carb diet as well as consuming eggs and most varieties of cheese. In addition to providing a low carb food source, protein may help the dieter feel full longer, reducing the tendency to overeat or give in to cravings.
Step 4
Fill the rest of the dinner plate with low carb veggies that are high in fiber. A side salad made with fresh spinach will provide the fiber a low carb dieter needs. Other low carb vegetables include celery, mustard greens, broccoli and Brussels sprouts.
Step 5
Restrict dairy intake to full-fat dairy products, consumed in only small amounts. Low-fat milk contains more carbohydrates than its full-fat counterpart so add heavy cream to coffee, but not skim milk.
Tips and Warnings
- Eat many small meals while on the low carb diet to reduce hunger that might lead to carb cravings. Use olive oil as a healthy fat source for salads and for cooking.
- Don't try to restrict caloric intake at the same time you're restricting carbs. The low carb diet does not depend on restricted calories.
Things You'll Need
- Low carb foods
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