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.

How to Make Low Carb Dieting Simple and Easy - Part2 Planning Your Meals

1 Pack your breakfast with protein. If a good old-fashioned bacon and eggs breakfast sounds good to you (minus any toast, home fries, or pancakes), you’re in luck.

§  A poached or fried egg, with bacon or sausage on the side if desired, can become your standard daily breakfast.

§  For more variety, make omelets with a variety of vegetables (spinach, bell peppers, sun-dried tomatoes, zucchini, etc.), meats, and a little cheese.

§  You can even try your hand at low-carb blueberry or zucchini muffins.

§  Drink water, plus some coffee or tea (minus sugar, plus sugar substitute if necessary) if you need a caffeine boost.

2 Switch out your sandwich for lunch. Take the good stuff sandwiched inside a sandwich, skip the bread, and you’re on your way to a low-carb lunch.

§  Roll some deli meat up in a lettuce leaf. Add mustard, a bit of cheese, a pickle spear, or other flavor additions. Pair with fresh veggies -- carrots, celery, pepper slices, etc.

§  Mix up some chicken or shrimp salad and skip putting it in bread. Just use your fork and add some veggies on the side.

§  Low-carb pizza could be dinner one night and lunch the next day.

§  Drink -- you guessed it -- water. Will an occasional iced tea or diet soda ruin your diet? No. But get used to making water your standard mealtime (and other times) beverage.

3 Have meat-and-no-potatoes dinners. Steak, meatballs, pork chops, grilled chicken or fish (no frying, no breading) -- these will likely become dinnertime staples. Roasted or grilled vegetables and a side salad can become a standard accompaniment.

§  Rely on spices and other seasonings -- capers or olives, for instance -- to change the flavor profile of your meals.

§  A roasted pork tenderloin, perhaps with roasted asparagus and a salad, will make even a family of carb-lovers happy at dinnertime.

§  Let’s all say it together -- Drink water!

4 Slip in low-carb snacks. Starving yourself between meals will only make it easier for you to “cheat” on high-carb guilty pleasures, so prepare yourself by pre-packaging your own low-carb snacks to see you through the end of the workday (or any other time you need it).

§  Something as simple as a handful of almonds or blueberries (both of which are generally seen as all right in moderation in low-carb diets) can provide a quick boost.

§  Standard options include cut veggies with low-carb dressing; mozzarella cheese strings; or unsweetened yogurt, to name a few. Fruit intake will need to be a bit more limited, but having an apple, orange, raisins or grapes, dried apricots, or an unsweetened applesauce / peach / mixed fruit cup is far better than a bag of chips or a snack cake.

Have we mentioned drinking water?