How to start a low carb diet
Low-carb diets include removing carbohydrates from your diet, or at least limiting them, and adding more protein and fat. But even if you cut out grains, vegetables, and starchy fruits, will it help you lose weight and, more importantly, will you be healthy and the weight loss results will last?
If you cut out all vegetables, fruits, and grains, the answer is NO. Your body needs the nutrients you get from these important foods to stay healthy. In fact, if all you eat is protein and fat, you’re at higher risk for heart disease, cancer, and other types of illness. But there is a way to follow a low-carb diet and still be healthy. That’s how.
Eat whole grains instead of processed grains like white rice and white bread. Those are empty carbs, while whole grains can actually help you lose weight. Eat brown rice, for example, instead of bread or pasta.
Select green leafy vegetables and broccoli. A leafy vegetable, like kale for example, along with broccoli will give you great nutritional value. While it’s best to eat a variety of vegetables, you can’t go wrong by limiting yourself to leafy greens rather than cutting them out of your diet altogether.
Add fruit sparingly. Eat some fruits from different color groups to get the best nutrition. For example, eat a strawberry, a piece of melon, and a handful of blueberries. While this won’t add too many extra carbs, it will help you get the vitamins and minerals you need.
Eggs are a great way to add protein to your diet because they offer many of the same types of nutrients as fruits and vegetables without the high carbohydrates. For example, eggs give you omega-3s, vitamin A, and many other supplements. If you’re really trying to follow low-carb advice, just eat the egg yolk.
If you cut these foods out of your diet just to lose weight quickly, chances are you’ll gain the weight back later. This is called a “yo-yo” diet. This is because your body will be so deficient in nutrients during the diet that you will crave the food and overeat it later. It’s best to completely eliminate foods that are bad for you, such as junk food, and only slightly reduce your intake of foods that are good for you, including grains, fruits, and vegetables.
The worst things you can eat while on a low-carb diet are sugary drinks, snack foods, and desserts. Eliminate them from your diet before cutting out whole grains, fruits, or vegetables. Also, it is important to realize that low carb diets will result in decreased energy. That’s because your body needs carbohydrates for energy. If you find that you don’t have enough energy to keep up with your regular lifestyle, you may be cutting out too many carbohydrates. Add them back until you feel ready to meet your daily responsibilities, or consider changing your diet.