Popular in recent years, low-carb diets limit carbohydrates and emphasize protein and fat intake to promote weight loss. Dieters who stick to their plans usually experience lower insulin and blood sugar levels while losing weight. Adhering to the eating regimen can be difficult, though. New dieters sometimes report strong cravings, headaches and changes in energy levels.
Learn About Carbs
The first thing to do when considering a low-carb diet is to learn about carbs and how they affect your body. According to professionals at the Atkins Diet Program, carbs are converted into sugar and transported throughout the body by the bloodstream. They have a great impact on blood sugar levels and insulin production. Not all carbs are created equal, however. Low glycemic carbs have less of an effect on blood glucose levels than high glycemic carbs. Learning about these differences will allow you to choose low glycemic foods that support weight loss.
Count Carbs Accurately
After discovering how carbohydrates affect your health, you will need to know how to track your carb intake properly. Because various foods impact blood sugar levels in different ways, accurately counting carbs can be difficult. One popular rule of thumb is to subtract the amount of fiber listed on a particular food label from the total amount of carbohydrates. The resulting sum is the number of carbs you should use for tracking purposes--also known as net carbs.
Don't Quit
During the first week or so of low carb eating, dieters often complain of annoying side effects. Symptoms such as headaches, lethargy, and strong sugar cravings are common. After a short transitional phase, however, your body will adjust. Cravings and overall appetite will decrease and energy levels will rebound. Consistency is key to low-carb dieting and cheating can certainly derail your efforts.
Experiment
Low carb diets can become monotonous over time. Experiment with various foods and creative substitutions to avoid boredom. There are many ideas and recipes for tasty carb-free meals online and in bookstores. Join online forums to find support and trade tips with other dieters. Consider buying low-carb foods from specialty stores in your area. Your low-carb diet should be exciting, filling and satisfying.
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