For dieters looking to lose weight quickly, following a low-carb diet could be the perfect answer. A low-carb diet is simply a diet that restricts carbohydrate intake. Carbohydrates raise blood sugar levels, which causes an increase in insulin. This insulin increase pushes blood sugar into the body’s cells, which prevent the body from burning fat and losing weight. Eating a low-carbohydrate diet will lower blood sugar and insulin, which will allow the body to burn excess fat and to shed excess weight.
Throw away high-carb foods. Most of our cabinets are stocked with processed snack foods like cookies, cakes and chips. These foods are high in carbohydrates, and if they’re in the house, you may be tempted to eat them. Remove all colas and non-diet sodas, milk and juices. You’ll also need to remove most fruits and breads because they too are high in carbs. To set yourself up for success, any foods high in carbohydrates should be removed from the home.
Purchase low-carb foods. Beef, foul, fish and pork are acceptable low-carbohydrate foods. Opt for the leanest cuts of organic meats, when available. Eggs and cheeses are also acceptable foods for a low-carb diet. When reading nutritional labels, look for foods with no added sugar and no more than two to four net carbs per serving. To calculate net carbs, subtract the grams of fiber from the grams of total carbohydrates. Oils, butter, mayonnaise and other creamy dressings are generally low in carbohydrates.
Write out your menu. Creating a weekly meal plan will help you stay focused. If you know what you’ll be eating, you’ll be less likely to go off track. If you plan on dining out, research the menu and know in advance what you will order. Eat three low-carb meals and have two low-carb snacks per day. Eating at regularly scheduled intervals will help keep your blood sugar levels consistent.
Exercise daily. Incorporating exercise into a low-carb diet will speed your weight loss. Plan to work out three or four times per week for 60-minute intervals. Combine cardiovascular exercise with weight training to speed the weight loss process.
Take a daily vitamin to be sure that you’re meeting all your daily nutritional requirements. You may also want to take additional supplements depending on your personal dietary needs. Speak to your healthcare professional about other supplements that can enhance your low-carb diet.
- Women who are pregnant or nursing or individuals with kidney problems should not be on a low-carb diet. Speak with your doctor before beginning any type of weight loss program.