How to Make Low Carb Dieting Simple and Easy - Part3 Knowing Risks and Rewards

1 Look for benefits beyond just weight loss. There is some debate whether it is the "low-carb" or "diet" portion that deserves more credit, but evidence exists that people on low-carb diets may prevent or improve health problems like metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease.

§  Low-carb diets do seem to have an advantage in comparison to moderate-carb diets in regards to reducing HDL ("bad") cholesterol and triglyceride levels.

2 Know the risks of insufficient carb intake. Our body needs carbohydrates to produce the energy it needs to operate. Properly-followed low-carb diets should not cause major medical issues, but severely restricting carbohydrate intake does carry risks.

§  If you go to the extreme and consume less than 50 grams of carbs a day, you risk developing ketosis. This occurs when ketones build up in your body as a result of excessive break-down of stored fat for energy, and can cause nausea, fatigue, headaches, and bad breath.

§  During the first week or two of a low-carb diet, you may experience symptoms akin to ketosis -- nausea, headache, bad breath, etc. -- as your body adjusts to the significant reduction in carbs. This should pass, however, and you should move on to feeling perhaps better than ever.

§  Some medical professionals believe low-carb diets may increase long-term risks of cardiovascular disease and cancers because of the significant amounts of animal fats and proteins consumed, but the long-term risks of low-carb dieting, like the rewards, are more speculative than definitive.

3 Don't miss out on nutrients. Especially if you are on a low-carb diet for an extended period of time, there is a risk of vitamin and mineral deficiencies that can cause a host of problems including bone loss, gastrointestinal disorders, and increased risk for various chronic conditions.

§  Fruits may be full of sugars, but they are also full of vitamins and minerals. Don't completely exclude them from your low-carb diet. Make them a supporting player, not the star of the show that is your daily menu.

§  You may want to consider taking a multivitamin, or other supplements, but it is best to discuss this with a medical professional first.

4 Involve a medical professional. Talk to your doctor or other healthcare professional about your desire to begin a low-carb diet. Discuss your medical history and relative risks and benefits of the diet for you.

§  If you have a heart condition, reduced kidney function, or diabetes, among other conditions, it is especially important that you talk to your physician. You may well still be advised to begin the low-carb diet and it may benefit you greatly, but your doctor may also have specific advice and guidelines for you. 

Tips

§  Cheese is okay too, in moderation. It adds wonderful flavor.

§  Remember: fast food fries are loaded with trans fats as well as carbs, and thus definitely something to avoid.

§  Become a salad lover. Steak and salad is an excellent low-carb meal. Buy pre-chopped salad fixings to save time as an occasional time-saver.

§  Nuts and beans are borderline. They are around 60% starch. Sesame seeds are nice on salads. For snacks, first drink water and see if the urge goes away. If not, take only about 10-15 nuts at a time, don't carry the whole can or bag off with you.

§  Fast food joints are a reality of our zip-go lives. Just order the standard burger, not the monster burger combo meal. The standard hamburgers can easily be eaten low-carb if you just munch the meat in the middle. Use the bun as a 'holder' and wedge the meat part into your mouth. Then rotate and do it from the other side, and so on until the meat is eaten, leaving the empty bun. With a little practice this can be done in a dignified way so even your mother wouldn't notice (though your 5-year old probably will).

§  Fruits contain sugars too, though small berry-type fruits are the lowest in carb and are okay every now and then, e.g. to flavor yogurt. Strawberries, blueberries, and blackberries are okay, while cherries have higher sugar content. You can buy frozen any time of year. The occasional apple or orange is okay as well.

Warnings

§  Get as many temptations out of your house as you can. If you're living with carb eaters, this may not be possible so keep that water pitcher nearby. It can keep a lot of demons at bay.

§  Know that there are risks for a low carbohydrate diet. Remember, consult your medical professional first.

§  If you have doubts about your health, see your doctor and get testing done before and a few months after. Many doctors are supportive of low carb dieting now and realize that, when followed correctly, it is a healthy way to eat. Gauge how you are feeling. Generally you will go through an adjustment period in the first week, but it does pass.