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Deciding to start a low-carb diet is a big step. Some people choose a low-carb diet to lose weight, others choose the low carb diet as a lifestyle to obtain health benefits.
Know where to find the right resources and advice, research and read a lot about the subject, this will help you in countless ways. Prepare yourself, your friends and family, and your kitchen.
General concept in the low-carb diet
The general concept behind the low-carb diet is to replace bad carbs with good ones. Basically, the focus is on making healthier carb choices and eliminating sugar in order to maintain healthy, stable blood sugar levels.
You don't need to buy extra stuff, special products, etc. Just cut out the starches and sugars, and limit your carbs to 60 grams/day or less.
The remaining fat, protein, and non-starchy nutrients in the vegetables you eat will satisfy your hunger sooner and for a longer period of time.
With the low-carb diet, ketosis changes your body
When we drastically reduce our carb intake, we enter a state of ketosis. During this time, our body’s metabolism changes. Our body will no longer be a “sugar burner.” Instead, we will burn healthier, more efficient fat. You will still eat high-fat foods, but you will continue to lose weight. When there is a lack of sugar in the body, it uses stored body fat for energy. This is the “magic” of the low-carb diet.
Tell your doctor about the low-carb diet
Limiting carbs is absolutely safe for most people. But it’s always a good idea to talk to your doctor. They can recommend any necessary adjustments that should be made before starting a low-carb diet — especially if you have any existing health conditions or concerns.
If you are starting a low-carb diet, your doctor may also address any physical symptoms that may occur during the first few weeks.
Tell Family and Friends about the low carb lifestyle
Support from family and friends is important when you’re working toward a goal. They may not fully understand how a low-carb diet works, but they know that you’re trying to make a positive, healthy change in your life.
A good rule of thumb is to tell them that you will be avoiding sugar and other unhealthy foods, that you have changed your eating habits, and that you are eating meat, vegetables, legumes and fruits, all as natural as possible.
They don’t have to eat your diet – but they must respect your desires, limits and decision to avoid sugar, grains and their derivatives.
Take time to adjust to a low-carb diet
All change involves some amount of stress or second-guessing. Give yourself a few weeks to adjust. Take care of yourself and avoid stress during this time. Avoid dinners, social events, or any other potentially stressful situations. If you mess up at these events, it will be a big incentive to give up on your goals.
Before starting a low-crab diet, collect some favorite books to read or some DVDs that you will enjoy watching, this helps you stay focused. Give your low carb diet a fair chance at the beginning, as early as possible.
Read labels like a pro
When you start the low carb diet, you may be surprised to find that sugar has been hidden in products under other names. Reading food labels like a pro means finding the hidden carbs and determining the number of carbs in certain types of sugars.
- Pay attention to the carbohydrates/sugars listed on the nutrition label, and the added sugars/starches in the ingredients list.
- Subtract the grams of carbs that come from fiber, and you’re left with “net carbs” per serving. This is the number you’ll pass through your totals.
See also: 101 tips for success on a low-carb diet
Artificial sweeteners
There are hundreds of low carb alternatives and replacements for all the higher carb or processed foods you used to eat.
If you're craving sweet foods or desserts, artificial sweeteners are a good solution. Dr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of all-natural stevia are also allowed.
Prepare your kitchen
If your house is full of candy bars, chips, cookies, bread, pasta, rice, and ice cream, it will be difficult for you to eat healthy. It's time to do a cleanse.
Meal Plans
Before starting a low carb diet and after a close review of allowed foods, you should create meal and snack plans for your first week. This is the time when many people want to give up on diet changes due to lack of inspiration.
Why is this important?
Having a structured meal plan before starting a low-carb diet removes any stress just from knowing what your next meal will be.
It's a good idea to plan out your first week of meals in advance when you're starting a low carb diet.
Commit
Focus on the fact that all it takes to lose those unwanted pounds is to eat food in a different, less industrial way possible.
There will be rough spots, especially during the first few weeks as your body converts to a new metabolism.
Get Support
This is the most important step of all. Having the support of family and friends is a big part of diet success.
What if your friends or family don't understand your decision? Try to find someone to initiate it with you.
There are so many active Facebook groups and forums where you can ask questions, get support for the new steps you are taking, finding help through conversations with people who have similar goals is a good alternative to not lose focus.
