If you are trying to lose weight or simply get in better shape than you already are, but have hit a plateau, you may need to try a low-carb diet. Many people are afraid of starting a low-card diet because they think it will be boring or not healthy. There are many advertised low-carb diet plans and books you could buy, but you do not need to. You can do this on your own with just a few tips. The key is finding the right balance and moderation for you. Stay away from starchy and sugary foods to lose weight fast! However, lowering your carbohydrate intake does not have to be boring or mean you can not eat anything tasty anymore. Find the balance of carbs in your diet, lowering the amount you normally take in until you reach a point where you are losing weight but still feel energetic and do not feel like you are being deprived of all of your favorite foods.
How it Works
Carbohydrates are used by your body for fuel. When you dramatically cut those carbs from your diet, your body begins to burn its own fat stores, turning on fat-burning processes called dietary ketosis. Many people think that this has an appetite-suppressant effect on the body as well. This, combined with the filling effects of high amounts of protein, causes you to eat less and feel full longer. When you eat less, you naturally are going to lose weight. When you burn your fat stores you may lose weight as well.
What Foods to Give Up
One of the first things people complain about giving up on a lower-carb diet is fruit. The truth is that many fruits have a very high sugar content and glycemic index, resulting in carbohydrates. If you want to keep a few healthy frits in your diet, try lower-sugar fruits, like cranberries and blackberries. Another food to steer clear of is starchy vegetables, such as potatoes, carrots and corn. There are many vegetables that are low in carbs, though, including sprouts, radishes and a variety of greens. Of course grains are on the no-no list. Anything made with flour or wheat is going to be high in carbohydrates. Stay away from sugary, floury desserts and pasta for sure! Alcohol – with the exception of sugar-free straight liquors – is prohibited as well. Sugar and nuts are other foods to avoid when lowering your carbs. Remember, it’s call a low-carb diet, though, not a no-carb diet. You will never be able to go completely carb-free and you shouldn’t even try. Find the balance that works best for your body and stick with that.
Replace Those Carbs With Protein
Whenever you take something out of your diet, you generally need to replace it with something else. Make that something else really count. Choose foods that are high in protein to provide lasting energy to replace the missing carbs. A good guideline to go by is to try to get about 30 to 50 percent of your total calories from protein each day. Healthy high-protein foods include nuts, fish, lean meats, eggs, tofu, Greek yogurt and chia seeds. These are all excellent sources of protein you can add to your diet. Higher amounts of protein will keep you feeling fuller longer and give you the energy to exercise as well. Anytime you are trying to lose weight, you should work an exercise program into your routine in addition to the dietary changes. Always speak to your doctor before starting any exercise program. In addition to high-protein foods, you can also enjoy a variety of healthy vegetables (like leafy greens, cucumbers and mushrooms), some low-fat cheeses and healthy fats, such as olive oil and avocadoes.