Once recommended mainly to diabetics, the low carb diet tends to become popular among people who want to lose weight. Creating a low carb diet strategy, however, demands you to know why such a diet is necessary in the first place, and what low carb diet is adequate to your needs.
Low carb diets are particularly beneficial if you have:
- High blood sugar levels
- Polycystic ovarian syndrome
- High triglycerides
Choosing a Low Carb Diet
There are several different types of low carb diets, which distinguish through the dietary restrictions and carbohydrate intake. The Atkins New Diet Revolution and The South Beach Diet are among the first choices of people who are interested in low carb diets. At a first glance, you may consider that these two diets are similar, but the differences between them are undeniable. If you have to choose between them, you should take into consideration the target weight, as well as the number of dietary restrictions.
Remember to Count The Carbs
Using a carb counter is mandatory when following a low carb diet. In order to keep track of your daily carb intake, you also may want to keep a diary. After writing down all the foods that you consume throughout the day, you can use an online carb counter in order to determine the current intake. Once you find this out, you are able to exclude certain foods or to find healthier substituents that are lower in carbs. Since the online carb counters offer various other nutritional facts, you can also keep your protein and calorie intake under control.
First Steps in Low Carb Diets
The differences between the two aforementioned diet plans become obvious from the first stage. The Atkins diet implies a significant reduction of carbohydrates, while South Beach diet is less restrictive. If you decide to follow the Atkins diet, during the first stage your carb intake must not exceed 20 grams. In comparison, the South Beach diet allows up to 30 grams. This can be initially achieved by giving up on sugar and sweets. Unsweetened coffee and tea are healthier and contain far less carbs then when using sugar.
Avoid Grains and Starchy Foods
Even though whole grains represent the base of many other diets, when following a low carb diet, they need to be avoided. In contrast, cheese and cetain dairy products are allowed, as they are low in carbs. Keep in mind, though, that not all types of dairy products are low carb.
Discover Alternative Ingredients
Fortunately for those who follow a low carb diet, there are numerous recipes that are based on substituents and alternative cooking methods. Some of the measures that you can take in order to reduce the the carb intake are to:
- Replace corn or wheat flour with soy flour
- Increase the fiber intake
- Replace sugar with healthier alternative sweeteners
- Eat in smaller portions
It may take some time until you get used with the restrictions of the low carb diets, but once this happens, you are able to follow such a diet for a prolonged period of time. However, nutrient supplementation may be necessary, since many of the foods rich in minerals and vitamins must be avoided.