How to Eat Low-Carb
The low-carb diet craze has drifted in and out of fashion since it came about in the 1970s. The premise of the diet is a reduction in carbohydrate intake, such as grains and sugar. However, eating a low carb diet doesn't necessarily mean following a fad diet. It's possible to eat fewer carbohydrates while maintaining healthy eating habits. This lifestyle will, however, require some planning and attention to what you eat.
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Instructions
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Determine your calorie intake needs. Caloric needs vary by individual depending on age, weight, gender and other factors such as daily activity. There are several ways to determine your caloric needs, including clinical visits. One of the easiest ways to get an idea is to use an online calculator (see Resources).
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Reduce the proportion and type of carbohydrates you consume. Carbs are an important part of any diet -- they are essential for energy and regular brain functioning. So, it's important that carbs remain a part of your healthy diet. However, making carbs a smaller part of your diet -- for instance, about a quarter for a health adult -- and switching processed sugars -- such as candy and cookies -- for whole grains will help you eat low carb in a healthy way.
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Eat more vegetables and protein. Reduced caloric intake from carbs means you'll need to get those calories from somewhere else. Protein calories -- such as from meat or protein supplements -- and low-carb vegetables such as tomatoes, broccoli and cucumbers are good ways to start. Nuts are another great source of calories -- and protein.
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Tips & Warnings
Some example meals can be, breakfast: scrambled egg and cheese with green peppers and onion and a side of bacon or sausage. Lunch: Chef salad with ranch dressing. Dinner: Steak with mushrooms and asparagus. If you need a snack I would suggest sugar free jello, low carb yogurt, cool whip frozen as ice cream, or cheese slices. Beverages allowed are coffee with a sugar substitute and nondairy creamer (not milk), Diet soda, Tea with Splenda.
Consult a physician or registered dietician before starting any exercise program or making any drastic changes to your diet.
References
Resources
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