Low-carb dieting entails reducing your daily carbohydrate intake. This means choosing foods lower in carbs over higher-carbed fare like refined carbohydrates, for instance. The premise of this style of eating is that in the absence of carbs the body switches over from burning carbs to burning fat instead; this can result in successful weight loss. Although a vareity of low-carb diet plans exist, you need not choose any one specific plan.
Good and Bad Carbohydrates
When you begin a low carb plan it is normal to worry that you'll never eat white rice, pasta and other carby foods again. But once you experience the delicious food choices and combinations that low carb has to offer, you won't miss them much--if at all. For that matter, giving up the aforementioned foods may not even be necessary. Depending on which plan you're on you may have the option of choosing healthier versions of these foods--for example, whole-grain flour, brown rice, and whole-wheat pasta. Certain plans allow you to eat grains but only in the maintenance portion of the diet. If you're doing your own plan you have the freedom to tweak at your leisure, as long as it remains within the bounds of low carb eating. Whichever plan you choose, always aim for healthy, specifically whole and natural food choices.
Healthy Fats and Oils
Since fats and oils contain virtually no carbs at all, you are encouraged to include them in your low carb eating plan. Healthy fats and oils come from sources such as olive oil, walnut oil, canola oil, sunflower oil and soybean oil. Certain reduced carb plans allow butter, specifically salt-free butter. Mayonnaise is allowed also, as long as it contains no added sugar. Oils that are cold-pressed or expeller-pressed are recommended.
Proteins
Eat rich, whole proteins in the form of turkey, chicken, duck, goose and cornish hen; various cuts of meats such as pork, veal, venison, ham and beef; seafood choices include herring, flounder, tuna, salmon and trout. Also include eggs prepared in a variety of ways, such as hard or soft-boiled, scrambled, poached, omelet, deviled or fried.
Cheeses
Chose from a variety of cheeses like mozzarella, Parmesan, Gouda, cheddar, goat cheese, blue cheese, cow cheese and cream cheese. Your daily allowable intake may very depending on which low carb plan you are following. Generally speaking, you'll choose full-fat cheeses, but again, this may very depending your plan. Some plans advocate low-fat cheese. Be aware that for some, too much cheese can stall weight loss.
Fruit and Vegetables
One widely-held misconception is that fruit and vegetables are forbidden on a low carb plan. This is untrue. Depending on which plan you're following you may be required skip fruit for the first two-weeks while your body adjusts. But once this two-week period expires, fruit like strawberries, blueberries, raspberries are added back in. You are advised to add other fruit like grapes, apples and bananas back in gradually. Peaches, kiwi, and mangoes are acceptable but are higher in natural sugar so eat them sparingly.
You are encouraged to choose from a wide variety of vegetables like spinach, various lettuces, Brussels sprouts, cabbage, broccoli, avocados, eggplant, artichoke and mushrooms. In fact, most of the carbs you consume on a daily basis should come in the form of vegetables, so be sure to include plenty of fresh produce in your diet.
Nuts and Seeds
Many other eating plans eschew nuts and seeds--mostly for their high fat content--but not on a low carb plan. Nuts and seeds are acceptable snack choices. In addition to snacking, they make the ideal topping for salads and other foods to give them an extra punch of flavour. Choose from a variety of nuts such as pecans, pistachios, almonds, Brazil nuts, macadamia nuts and cashews. Nuts are lower in carbs but be sure to limit your portion sizes.
Benefits
The benefit of weight loss aside, low carb eating can also help increase your energy levels. Although you may feel tired at the beginning, after the body adjusts to the new way of eating you will begin to feel more energetic. You may also experience healthy benefits like lowering bad cholesterol levels. This style of eating dictates drastically reducing your sugar intake, making it an efficient means of steering you toward better health.
Warnings
Although this way of eating offers many benefits it's not necessarily for everyone. Naysayers of low carb point to the presence of high levels of saturated fats. Research suggest that over time, this style of eating can lead to serious health risks such certain types of cancer and heart disease.
Ketosis occurs when the body switches from burning carbs as its main fat-burning source, to burning fat instead. Ketosis may pose a health risk if ketones reach critical levels. Ketosis may also cause a person to feel irritable, nauseous, dehydrated, weak, or dizzy.
Those with advanced kidney disease are strongly cautioned against a low carb diet. Expectant mothers or those who are nursing are are also advised to refrain from eating this way.
Be sure to consult your doctor before you begin your weight loss program.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Aretha C. Smith - Aretha's professional writing career spans 10 years. With her education in information management she has worked in a variety of settings, ...
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