Want to Follow a Low Carb Diet? If so, Here's Some Free Advice
Low
Glycemic Index Pyramid - Do Low
Carb Diets Work - Weight
Loss Health Trials
Trial 1 -
Trial 2 - Trial 3 - Trial
4 - Trial 5 - How
Low Carb Diets Work - What is Ketosis -
Ketoacidosis
What are Ketogenic Diets
- Ketone Testing Strips - Benefits
of Low Carb Diets - Carb Counting
Low Carb Eating - Low
Carb Recipes - Nutrient
Analysis of Atkins Diet
Low Carb Diets Better
For Weight Loss - Low
Carb Weight Loss - Carbohydrate
Addicts Diet
Zone Diet - Are
Low Carb Diets Healthy - Health
Effects of Low Carb Diets
How Most Low Carb Diet Programs Work
By severely reducing your intake of carbs in your daily diet, (Phase 1) you force your body to burn fat, instead. By slightly increasing carb-consumption (in Phase 2), you introduce more foods into your daily diet and improve nutrition. In addition, provided you choose carb-foods that are low on the glycemic index, you will improve your blood-sugar control and insulin-sensitivity, and reduce hunger. Ultimately, you may return to a more normal (but still restricted) intake of carbohydrates, but you should practice healthy-carb eating habits by avoiding refined carbs (sugars and refined carb products) or by combining them with low-glycemic-index foods at each meal.
Phase 1 of a Typical Low Carb Diet - Some Free Tips
Phase 1, the induction phase, typically puts the body into ketosis - during which it starts burning fat for energy instead of carbs. Low carb diets can produce reasonably fast weight loss, but should be followed carefully to avoid the risk of nutritional deficiencies caused by carb-restriction. Don't forget, carbohydrates provide a significant amount of nutrients and protective phytochemicals. So, for example, don't stay on the very-low-carb initial phase of the diet for longer than 14 days.
Phase 2 of a Typical Low Carb Diet - Some Free Tips
This is sometimes called the "ongoing weight-loss phase". The trick is to reintroduce carbs gradually, otherwise weight loss may plateau. Unless you plan this stage of your low carb diet carefully, you may need to use nutritional supplements (vitamins, minerals and fiber) to prevent nutritional deficiency. To avoid this, and to prevent over-consumption of protein, eat plenty of permitted vegetables and fruits.
Phase 3 of a Typical Low Carb Diet - Some Free Tips
In this stage of your diet, you need to learn and maintain realistic low-carb eating habits. A little low carb knowledge may help. So buy a carb-counter, or a "guide to carbohydrates in food" - or bookmark this site! - and find out which foods contain most and least carbs. This should help you to plan your meals and maintain the right intake of "healthy carbs".
Low Carb Diet Mistakes - Some Free Advice
If you are careful, you can lose weight and improve your health by following a low carb eating plan. But no low carb diet is a licence to eat as much carb-free food as you like, and ignore exercise.
- Remember, calories still count. So watch your portion control. A fat calorie still contains twice the energy of carbohydrate or protein calories.
- To minimize your saturated fat intake, when choosing animal protein, choose lean meats or lower-fat dairy options. Vary your diet by including permitted vegetable protein.
- Take regular physical exercise. By itself, (in addition to burning calories) a daily exercise work out helps to improve blood-glucose management, reduces hunger and boosts health.
Support to Lose Weight
If you are looking for help and advice about carbohydrates and weight loss, it's always helpful to locate an active diet forum or discussion board. One of the best is: Weight Loss Forum. Great for motivation and tips on diet and weight management.
