If
you go by the multitude of books, websites, programs, celebrity endorsements,
prepackaged foods, and varying rules about what’s “in” and what’s “out,”
starting on a low-carb diet may seem like an impossibly complicated task. By
sticking to some basic principles, planning out your menu, and drinking lots of
water (yes, really), you too may discover that low-carb dieting can be simple,
easy, enjoyable, effective, and delicious.
1 Simplify your definition of low-carb dieting. Start with the basics. When present in
the body, carbohydrates, converted into simple sugars (known as glucose in your
bloodstream), are your main fuel source. Low-carb dieting is based on the
premise that, without sufficient carbs available as fuel, your body will burn
its fat stores to keep you moving.
§ There’s no official definition for a low-carb
diet, but the range limit is usually somewhere between 50-100g of carbs per
day. This range will vary with each person's body weight. Anything below 50g
per day would typically cause the individual to go into ketosis. In comparison,
typical American dietary guidelines recommend between 225-325 grams of carbs
(900-1300 calories) daily.
§ Medical opinions vary on the efficacy of
low-carb diets as well. They do seem to offer weight-loss benefits, at least in
the short term, and may have benefits for diabetics by decreasing blood glucose
levels. Long-term health impacts are less clear. Consult your physician
before beginning a low-carb diet.
2 Learn to identify carb amounts in foods. Once on a low-carb diet, you'll likely
be able to spot carb-heavy foods with ease before too long. It may be helpful,
however, to keep a guide handy, at least early on, that identifies carb amounts
in various foods.
§ Such a guide can be especially useful when
eating out.
§ See, for example, this exhaustive
chart for carb counts on a wide range of foods. As a point of
comparison, each of the following has approximately 15 grams of carbs:
§ 1 slice bread; ½ bagel
§ 1 banana, orange, or apple; ¾ c. blueberries;
1 ¼ c. strawberries
§ ½ c. apple or orange juice
§ 1 c. milk (skim, full fat, or in between)
§ ½ c. cooked beans, lentils, corn, or peas
§ 1 small baked potato
§ ½ packet of instant oatmeal
§ 15 chips or pretzels; 1 cookie; ½ donut
§ ⅓ c. mac & cheese; ½ breaded chicken
sandwich
§ ½ c. ice cream
§ 1 ½ c. cooked or 3 c. raw of most non-starchy
vegetables
§ meats, fish, eggs, and many flavorings,
dressings, and toppings have fewer than 5 carbs per serving
3 Simplify what’s “in” and what’s “out.” This is where it can start to get confusing.
Different low-carb diet plans will tell you different things about what you
should and should not eat.
§ Some plans tell you to eat high-fat proteins
(like meats and dairy) and skip almost all grains (especially containing
gluten), while others emphasize low-fat proteins and a more moderate amount of
whole grains.
§ Vegetables are a staple of low-carb dieting.
All vegetables contain carbohydrates but some contain even more. The ones to
focus on consuming are 'non-starchy' vegetables. In addition, some low-carb
dieters do not count green non-starchy vegetables into their overall
carbohydrate count. This is due to the high fiber count in these vegetables and
many believe that this fiber content 'counteracts' any carbohydrates within
these vegetables.
§ To make your low-carb diet simple, make your
criteria simple: more protein and vegetables, less refined starches and sugars,
and much less processed food.
§ One simple suggestion would be do eat lots of
lean proteins and vegetables, prepared simply; add in supplementary helpings of
whole grains, legumes, lowfat dairy, and fruits, and skip processed foods.
4 Don’t buy what you don’t need. If guidebooks or diet plans will help
your stick to your low-carb diet, then it may be a worthwhile expenditure for
you. However, you can begin and sustain a low-carb diet without buying any of
those things. Just repeat to yourself, “more protein, more vegetables, less
starches and sugars.”
§ Don’t bother with prepackaged low-carb foods
if possible. Eating fresh, minimally-processed foods is always preferable.
5 Realize that you won’t be hungry all the time. This might be your first worry when you
think about giving up bread, pasta, potatoes, and other foods you think of as
filling (and tasty). Your body can and will adjust and can be just as easily
satisfied by a low-carb diet.
§ For a low-carb diet, you don’t eat less, just
differently. Stick to eating 3-4 meals per day with small, healthy snacks as
needed. You also experience less hunger due to your blood sugar being
better regulated. With less carbohydrates, fewer blood sugar spikes (and falls)
occur. This keeps you from getting too hungry or experiencing cravings.
6 Make water your friend. You may not believe it at first, but
water can be filling and can help make your low-carb transition easier.
§ You want to drink at least 8 (8 oz) glasses of
water per day, but even more will help.
§ Carry a water bottle with you all day. Take
regular drinks, before you’re thirsty. When you feel a craving coming on
(especially for a cookie, donut, etc.), drink water first and see if that calms
it.
§ Slice fresh lemons and add them to your water
pitcher if you need some flavor.
7 Stock your pantry right. If you live in a household of
carb-eaters, you won’t be able to pitch the potatoes and bread, but you can
make sure you are well-stocked with staples of low-carb cooking.
§ A sampling from one lengthy list of
low-carb pantry staples includes:
§ canned tuna / salmon / sardines
§ canned vegetables / fruit (in light syrup)
§ chicken / beef stock
§ canned tomatoes / tomato paste
§ low-sugar peanut butter
§ jarred roasted peppers
§ olives, pickles, and capers
§ whole grain pasta, rice, and flour
§ oatmeal and high-fiber, no-sugar cereal
§ sugar substitute
§ olive oil
§ As you develop your personalized low-carb
menu, stock your pantry to suit.
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