By Lisa Ann Mac
Low carb diets have become popular because they are an easy way to lose weight fast.
Before starting on a low carb eating plan, educate yourself on the types of foods you can eat. It is also helpful to have a quick reference guide for counting the grams of carbs in various foods. In the beginning stages of the diet, you will want to limit your daily net carb count at about 30 grams. Net carbs are the total carbs minus the fiber. The daily carb intake varies so you will need to determine the best level for you to continue losing weight. The key is to eat fewer carbohydrates than your body burns in a day. Typically, the carbs can be slowly increased as long as weight loss continues. People with slower metabolisms will need to keep the carb count extremely low for the duration of the diet in order to continue to lose weight. Taking a supplement to boost metabolism or consulting a doctor regarding prescription medications may be required if ongoing weight loss becomes difficult.
Preparing your own meals is less costly than buying prepared foods and it is easier to keep track of the carb counts. The internet is full of free low carb recipes and there are a number of good low carb cookbooks. Learn the basics of low carb cooking and the types of ingredients used. Almond meal and coconut flour are excellent substitutes for flour. Both natural and artificial sweeteners are available to replace sugar in dessert recipes. Having a good collection of recipes on hand will get you off to a good start when planning meals.
Now is a good time to go through the food in your kitchen to get rid of anything that may be a temptation. Items that contain flour and/or sugar should be eliminated. If other family members insist on having high carb foods around, you will need to come up with a plan to stay away from them. The good news is that there are delicious low carb substitutes to replace these forbidden foods. Having plenty of great tasting low carb foods around will prevent the urge to eat sugary snacks.
You will need to read food labels while shopping. A good rule of thumb is to stick with foods that are less than 10 net grams of carbs per serving. While in the grocery store, your shopping should be focused on the perimeter of the store. The aisles are loaded with processed foods that are usually high in carbs. The primary low carb staples are protein rich foods such as eggs, cheese and meat. It's also important to eat plenty of low carb fruits and vegetables. Use a carb counting reference guide to determine which foods to choose. Low carb protein bars, sugar-free ice cream, nuts and cheese sticks are popular snacks. Sugar-free candies are readily available, but be aware that many are made with sugar alcohols which can cause stomach distress.
Transitioning to a lower carb diet may seem difficult at first, but remember things will get easier. Eating small portions every couple hours is better than waiting 5 hours or more for meal times. There is no need to worry about the amount of food as long as the net carbs are within reason. Be sure to drink plenty of water as it is helpful to keep the body flushing out wastes. Weigh yourself every few days to make sure you are continuing to lose weight. Adjust your daily net carb intake as needed to stay on track.
Low carb diets have become popular because they are an easy way to lose weight fast.
Before starting on a low carb eating plan, educate yourself on the types of foods you can eat. It is also helpful to have a quick reference guide for counting the grams of carbs in various foods. In the beginning stages of the diet, you will want to limit your daily net carb count at about 30 grams. Net carbs are the total carbs minus the fiber. The daily carb intake varies so you will need to determine the best level for you to continue losing weight. The key is to eat fewer carbohydrates than your body burns in a day. Typically, the carbs can be slowly increased as long as weight loss continues. People with slower metabolisms will need to keep the carb count extremely low for the duration of the diet in order to continue to lose weight. Taking a supplement to boost metabolism or consulting a doctor regarding prescription medications may be required if ongoing weight loss becomes difficult.
Preparing your own meals is less costly than buying prepared foods and it is easier to keep track of the carb counts. The internet is full of free low carb recipes and there are a number of good low carb cookbooks. Learn the basics of low carb cooking and the types of ingredients used. Almond meal and coconut flour are excellent substitutes for flour. Both natural and artificial sweeteners are available to replace sugar in dessert recipes. Having a good collection of recipes on hand will get you off to a good start when planning meals.
Now is a good time to go through the food in your kitchen to get rid of anything that may be a temptation. Items that contain flour and/or sugar should be eliminated. If other family members insist on having high carb foods around, you will need to come up with a plan to stay away from them. The good news is that there are delicious low carb substitutes to replace these forbidden foods. Having plenty of great tasting low carb foods around will prevent the urge to eat sugary snacks.
You will need to read food labels while shopping. A good rule of thumb is to stick with foods that are less than 10 net grams of carbs per serving. While in the grocery store, your shopping should be focused on the perimeter of the store. The aisles are loaded with processed foods that are usually high in carbs. The primary low carb staples are protein rich foods such as eggs, cheese and meat. It's also important to eat plenty of low carb fruits and vegetables. Use a carb counting reference guide to determine which foods to choose. Low carb protein bars, sugar-free ice cream, nuts and cheese sticks are popular snacks. Sugar-free candies are readily available, but be aware that many are made with sugar alcohols which can cause stomach distress.
Transitioning to a lower carb diet may seem difficult at first, but remember things will get easier. Eating small portions every couple hours is better than waiting 5 hours or more for meal times. There is no need to worry about the amount of food as long as the net carbs are within reason. Be sure to drink plenty of water as it is helpful to keep the body flushing out wastes. Weigh yourself every few days to make sure you are continuing to lose weight. Adjust your daily net carb intake as needed to stay on track.
Lisa Ann Mac is a working mother who enjoys cooking and developing healthy recipes for her family. Lisa specializes in low carb cuisine and shares her low carb recipes on a food blog at SugarFreeLowCarb.com.
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