How to Start a Low Carb Diet?
The best way to learn how to start a low carb diet is to do your research. So, congratulations! You are already on the right track.
If you are a carb-a-holic (like most people), the best way to start a low carb diet is in a slow, but progressive manner. In this way, you will not feel bad from the side effects that can result from an abrupt diet change. Sending your body into a state of shock is not healthy and should be avoided when possible. So, start by gradually reducing your carbs while meeting your daily calorie requirements. In this way, you will feel better and have a much better chance of success.
This page will introduce you to general suggestions on how to start a low carb diet gradually. As you get into the nitty gritty of starting a low carb diet, you will learn what to eat and what to avoid on a low carb diet.
1. Get Away From Excess Carbs
Getting away from excess carbs is the next step in learning how to start a low carb diet. Therefore, this mini how-to guide will give you suggestions on how to start eliminating carbs from your diet. Foods that must be limited are pastas, breads, beans, starches, rice, and other foods with added sugars. However, I try to rarely mention these things because my advice is to focus on what you CAN eat.
Most drinks are full of sugars! Therefore, this is the best place to start training yourself how to start a low carb diet. Simply evaluate what you drink on a regular basis. If you are drinking high carb drinks, find alternative low carb diet drinks that you can palate regularly.
If you are a heavy coffee drinker, do not stop drinking coffee abruptly. Instead, you may want to slowly reduce your caffeine intake just to cut back on calories. So, instead of drinking 4-5 full cups of coffee each day, try to drink only 3 cups a coffee. Then, slowly reduce it to 1 -2 smaller cups of coffee per day.
Regular coffeehouse drinks are usually full of sugar and therefore are not low carb. So, you can either learn to drink black coffee or find an appropriate sugar-free creamer that you enjoy. If you are on a keto diet, you may want to switch to bulletproof coffee since it is made with MCT oil. Otherwise, you can experiment with some low carb coffee drinks recipes, reviews, and recommendations.
Sodas are typically full of sugars! Therefore, drinking fresh low carb water is the best way to get started on a low carb diet. If you must have more flavor, you can add fresh squeezed lemon juice, orange juice, or grapefruit juice to your water just to enhance the flavor. However, keep in mind that you will be adding a few carbs to the water. Alternatively, you can use the True Lemon Grapefruit, Lemon, Lime, or Orange flavor packets. Sugar-Free Low Carb Drinks are another less intense alternative.
If you drink caffeinated soda, you can use a similar method to reduce your soda intake. Simply switch to low carb energy drinks.
If you have been a regular juice, soda, and/or coffee drinker, you may be surprised by how much weight you can lose simply by drinking water and black coffee instead. This statement is made under the assumption that you are currently drinking high carb beverages.
Whatever you currently eat, try to eat less of the carbohydrates. In other words, have more meat and green vegetables on your plate than any other food. If you are eating chili, omit or reduce the amount of rice. If burger and fries are being served, eat the burger and skip the French fries. Or, eat less than what you would normally eat and then save the rest for a snack or light breakfast. Remember this a “how to start a low carb diet plan” guide. Therefore, this is just prep work before starting a low carb diet.
2. Plan Ahead
Fast-food can be hard to avoid at times. Therefore, if you frequent a certain fast food restaurant for breakfast, lunch, or dinner decide what low carb item you can eat before you get there. For example, instead of ordering a breakfast burrito, you can order 2 scrambled eggs with cheese. If you are stuck with going out for lunch, you can order chicken nuggets or a kid’s meal.
At home you should be in your safe haven. Therefore, you should at least make it hard to cheat. When grocery shopping, do not buy things that you trying not to drink or eat because you will eventually eat them. Buy yummy low carb snacks that you can eat.
Dining out can still be fun on a low carb diet. If you are dining out, eat a light low carb snack before you get to the restaurant. In this way, you will have the strength to skip the high carb bread or crackers on the table. Then too, you will be less likely to overeat when the meal arrives. Therefore, when possible, plan to have leftovers when dining out.
3. Determine Your Modus Operandi (M.O.)
A low carb diet is very effective. However, if possible, I think it is good to give yourself the occasional break. In this way, you do not fall completely off the wagon (so to speak) and start eating in an unhealthy way again. Therefore, this section will introduce you to some ideas that may work well for your needs. It will help you decide on a low carb diet mode of operation. This is really how to start a low carb diet that you can continue.
A. The Social Carb Eater
When going on a weight loss journey, something you do not expect is criticism for being an ideal weight. Therefore, at one point, I was a social carb eater. At home and in private, I ate a low carb diet. In a public setting, I would treat myself to some high carb foods if they were present. For example, if one of my patients brought pastries or breakfast I’d enjoy the gift. However, once I got home I resumed a low carb diet plan. If it happened too often, I’d eventually have to pass on the pastries etc. or save them for another day.
Similarly, if a friend invited me to dinner, I’d usually enjoy something with a lot of carbs. But I would attempt to be balanced. If I ordered a burger and fries, I would pass on dessert. On the other hand, if I wanted a dessert, I would order meat and vegetables for dinner with a nice dessert. So, balance is still important. If you eat out with friends frequently, you will have to modify “the social carb eater” plan for yourself.
B. The Weekend Carb Eater
I have personally never been a “weekend carb eater”, but my co-worker followed this modus operandi. At first, I thought it was not a good idea, but it worked quite well for her lifestyle. She would eat a really strict low carb diet during the week and then eat whatever she wanted on the weekend. However, keep in mind that she was very young and agile with a body that could still deal with the carb, sugar, and fat overload over the weekend.
Since I have been on a strict low carb diet, I would personally feel a little sick if I tried this method. It’s not the healthiest way to go. Once you start achieving a healthy weight, be modest by picking only a few things that you want to eat over the weekend. In this way, the weekend carb eating plan is not a bad way to go.
So, do not binge eat just because its the weekend. This would be unhealthy for your body and counterproductive with regard to your weight loss.
C. Strict No Carb Eater
The strict no carb eater plan is primarily for those with health problems that relate to carbohydrates. This is not to say that someone with candida yeast or leaky gut syndrome can never have anything sweet or high carb. However, if you are in the early stages of trying to remedy these two situations, a strict low carb diet is important to your recovery. In addition, a person with cancers may want to stick with a relatively strict low carb diet plan even when being social. These are individuals that will likely be looking for a low carb, high fat diet plan.
I hope this helps you get started with your new low carb diet lifestyle. Please subscribe to our blog below and like/follow us on Facebook. This concludes the guide on how to start a low carb diet.