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A low carb diet cuts back dramatically on foods high in carbohydrates and sugar and focuses on foods high in protein and fat. The theory behind low carb diets is that carbohydrates create high insulin levels, which in turn keep fat from burning. If you are interested in how to do a low carb diet, please read on for more information.
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Introduction
- One of the most famous low carb diets is the Atkins diet, but Atkins isn't the only diet that offers a diet planned around lower carbohydrates and more protein and fat. The South Beach diet, the Hollywood diet and Protein Power are just a few of the other plans available. Before you get started on a low carb diet, it's important to spend time studying each diet plan so you can choose the right one for you.
Step 1: How it Works
- Many people are shocked when they learn that low carb diets encourage fat consumption, having been led to believe all their lives that fat equals fat. Low carb diets encourage the body to use fat to create energy. Dietitians who encourage this plan also believe that in lowering the amount of insulin the body creates, the body will burn fat more quickly.
Step 2: What to Eat
- Low carb diets are very strict about what you can and cannot eat. Cutting out carbohydrates means saying farewell to:
- Pasta
- Potatoes
- White flour (cake, donutes, breads, etc.)
- Sugar
- Rice
- Your diet will consist of foods high in protein and fat, like:
- Meat
- Poultry
- Fish
- Nuts
- Fruit
- Vegetables
- Dairy
Step 3: Getting Started
- When starting a new diet, it's important to make slow changes, instead of diving in all at once. Spend time researching the types of foods you can and cannot have on a low carb diet and begin planning menus. Planning your menu will help you limit what you put into the cart at the grocery store.
Step 4: Support
- Join a diet support group. Search the internet for open forums and support groups that centralize around low carbohydrate diets. Having a group of people who can relate to your experience and support you on your journey to a new you will help you keep your diet goals in perspective.
Step 5: Diet Risks
- As with any diet, there are risks involved in the low carb diet.
- Long term ingestion of high levels of saturated fat may increase risk of heart disease.
- Many essential vitamins are often missing.
- It is believed that long term dieters could experience problems with kidneys, bone loss and liver.
Conclusion
- Our bodies are our temples, and it is important to maintain them so we can enjoy long and healthy lives. A low carb diet encourages dieters to cut out all carbohydrates and increase the amount of protein and fat they consume. It's important to spend time researching your new diet plan, and slowly integrating the changes into your life. Plan your menus carefully and look for a support group to share triumphs, failures and even recipes with. There are risks when it comes to dieting, and everybody is different. Be sure that you talk to your physician before starting a new diet to make sure it's the right choice for you.
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