How to Survive Low Carb Diet Induction and Lose Weight

Having trouble making it through the first few days of your low carbohydrate diet? You're not the only one. Millions fail to make through the first few days of a low carb diet. Here are tips to survive the transition until appetite suppression kicks in.

Difficulty: Moderately Easy

Instructions

1. REMOVE TEMPTATION (Optional)
   
   Get rid of the chocolate chip cookies, sugared sodas, chips or any other cheating temptation. Most of us fail at diets because we can't seem to resist instant gratification. Make the gratification a little harder to come by. If possible, make sure there is a car ride and a cash register standing between you and food you crave. Those cravings will pass quickly if you can eat clean for a few days.
   
   This step is optional because it is not possible for everyone to rid their homes of temptation. Kids, partners, guests may not be on the same food plan we are.

2. FILL YOUR FRIDGE!!!
   
   Hunger is a low-carb dieter's worst enemy. We are at our weakest when our stomachs begin to growl. If there's nothing legal and appealing to eat, it's just too easy to put the diet off another day. This is entirely unnecessary as many low-carb eating plans are extremely effective without restricting calories. Don't deprive yourself.
   
   Review your food plan and see what is and is not acceptable. Fill your fridge with the acceptable foods that appeal to you.

3. QUICK FOODS
   
   It's the complaint of many low carb dieters: I just don't have time to cook a low carb meal.
   
   It's true that low carb eating can sometimes require advanced preparation. However, there are plenty of quick low carb foods that will help you stay on track and lose weight.
   
   Have cold cuts, cheese, nuts (if legal on your plan), pork rinds, pepperoni, and any other non-cooking low-carb food you can think of. Make sure that when hunger strikes, you aren't an hour away from legal food.

4. DEFENSIVE EATING
   
   You've heard the old diet rule about not eating if you aren't hungry. Well, forget it. On a low carb food plan, defensive eating is your best friend.
   
   Defensive eating is where you eat legal foods before hunger has a chance to set in. If you are REALLY struggling with cravings, eat as much as you need to take food off your mind. The goal is to consciously and proactively fill a need before old habits have a chance to creep in an wreck your weight loss.
   
   Remember, many low-carb plans do not require calorie restriction. In fact, many people have found greater weightloss when they eat more.

5. SHUT OUT HATERS
   
   Diet haters are everywhere. They are people who want to talk you out of success or talk you into failure. They will try to convince you that a bite doesn't hurt (it does... big time) or that no one really has success following the plan you are on.
   
   Shut haters out of your life until you have passed through the first few tricky days. If you must deal with haters, make it clear to them that you don't want to eat what they want to share or hear what they want to say. Then, move on to Step #6.

6. MAKE LOW CARB FRIENDS
   
   A social network of fellow low-carbers can provide the support, encouragement, and information that will help you throughout your weight loss.
   
   If there are no low-carb support groups locally, look online. There are many different forums and websites for people with the same goals you have. You will find a link to my favorite, LowCarbFriends.com, listed in the resources below.

7. NO LOW CARB JUNK
   
   Low carb junkfood is available everywhere. It's a multi-million dollar industry that is based largely on deception. The bars, shakes, cookies list misleading nutritional information. They offer carb counts that are based on technicalities and crooked math. Beyond that, many of the chemicals they contain can stop your weight loss in its tracks.
   
   Instead, stick to simple foods. Know the ingredients in what you eat. Know how those ingredients will effect your weight loss plan. Ask people in your social network for information and recommendations.

Tips & Warnings

• Check with your diet plan for specific information about what is and is not allowed on your diet.
• REMEMBER THE FIRST FEW DAYS ARE THE HARDEST, BUT CRAVINGS WILL SOON DISAPPEAR!!!
• Done correctly, low carb dieting will suppress your appetite. You may have to remind yourself to eat.
• Avoid sugar alcohols like the plague. They can make you sick, inspire cravings, halt your weight loss.

Resources

• More Articles by Kate Downs

[acole]

on 7/22/2008 I hate dieting. It would be so nice if we could all eat what we want and be skinny, wouldn't it? Good article.

[smdivin]

on 7/21/2008 Good tips! I think I'm just weak...I love my bread and potatoes.

[LilacGirl]

on 7/21/2008 Great information and very helpful.

[JulieMayfield]

on 7/21/2008 Great article full of helpful suggestions!

[DUSTYMILLS]

on 7/20/2008 This is all very important information when going on a low carb diet. Yes, it is hard, but the author tells it straight......you can do it. Thanks for a helping hand.