Skip to main content

How to Do a Low-Carb Diet

If you’re interested in losing weight but not in giving up some of your foods, a low-carbohydrate diet might work for you. A study published in 2006 in the “Archives of Internal Medicine” deemed low-carb diets to be at least as effective as low-fat diets when it comes to weight loss. However, a low-carb diet isn’t always safe or healthy if it’s not done properly -- keep an eye on your total calories consumed, as well as the types of foods you eat, to make sure you’re losing weight in a healthful manner.


Limit Unhealthy Carbs


    Different low-carb diets have various limitations on how many carbohydrates you should consume per day. The University of Maryland Medical Center recommends limiting only high-glycemic index carbs -- those that raise blood sugar drastically -- but including low-GI carbs such as beans, certain fruits, vegetables and whole grains. Foods higher on the glycemic index include snack carbs such as pretzels, popcorn and crackers, white bread and bagels, white rice and pasta and potatoes.

Choose Healthy Protein and Fat Sources


    When you limit one macronutrient, your intake of the other two -- protein and fat -- will naturally increase. However, not all fat and protein are created equal, so make healthful choices. For example, red meat is a good source of protein and fat; however, it’s rich in saturated fat. Fatty fish, on the other hand, provides a dose of protein and heart-healthy unsaturated fats. Boost your consumption of low-fat protein sources such as poultry, beans and low-fat dairy products while increasing heart-healthy fat sources such as nuts, avocados, olives and olive oil.

Focus on Vegetables


    One piece of common diet advice applies when you're going low-carb: Eat plenty of vegetables. Although veggies have carbohydrates, they also have a high fiber content. Include a salad with every meal -- avoid commercial salad dressings, as they often have a high sugar content -- and add other fiber-rich vegetables to your meals to ensure you're getting all the vitamins and minerals you need. They can also help fill you up without adding too many calories to your diet.

Low-Carb Doesn't Mean Low-Calorie


    It doesn't matter which type of diet you choose -- if you eat more calories than you burn, you won't lose weight, according to the University of Maryland Medical Center. Learn how many calories your body needs to lose weight, and measure out your portions to ensure you're not overeating. Invest in a set of measuring cups and spoons and measure out your food while you're learning what proper portion sizes look like.

Labels:

Comments

Post a Comment

Popular posts from this blog

Top 3 Weight Loss Programs For Women

There is no one-size-fits-all weight loss program. I know – I’ve tried a number of them. I’ve certainly had more success with some and less success with others. I have a hard time following a low-carb diet, like keto, whereas a Whole30 plan fits my lifestyle so much better. My mother, on the other hand, really benefited from the structured program of Weight Watchers and has kept her weight off for over ten years! That’s why we want to review the most popular weight loss programs for women, so you can determine which might be best for you. The best weight loss programs on SkinnyMs. Help you lose the weight and keep it off with proven exercise plans and delicious recipes. Our programs fit into any schedule, so we’re there for you if you have a busy lifestyle! We also are here to keep you motivated. Our community of weight loss enthusiasts is here to support your weight loss program. Let’s take a look at the most popular weight loss programs for women so we can help you find the be...
Post a Comment
Read more

What to Look for in an Energy Shot

Those new little bottles at the checkout counter promise so much more than five-hour energy. They’re packed with amino acids (same as fish!), herbs (herbal!), and miracle compounds from the Amazon (exotic place-name!). It’s all very “plant-based” and “enlightened”—buzzwords that will help drive the global energy-drink market up to an expected $85 billion over the next six years. They’ll give you energy for sure, mostly thanks to straight-up caffeine—about ten times more per ounce than coffee. But do all the other ingredients make them healthier than a regular energy shot? We analyzed the four most popular ingredients—from the just-trendy to the just-might-work—in these new-gen energy shots.  Guarana People in the Amazon consume the seeds of this fruit when they need an energy surge. They contain four times as much caffeine as coffee beans, but the wake-up effects may be even stronger: “Guarana contains additional bioactive compounds that prelim...
Post a Comment
Read more

Top 10 Health Tips for Women

Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time? She might tell you the same things that OB-GYN Alyssa Dweck, MD, co-author of V Is for Vagina, wants you to know. Consider Dweck's tips your prescription for a lifetime of wellness. 1. Zap your stress. "The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it." 2. Stop dieting. "Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber." 3. Don't “OD” on calcium. "Too much absorbed calcium can increase the risk of ...
Post a Comment
Read more