Low Carb Dieting for Beginners
Diets low in carbohydrates have received much media attention in recent years, including the Atkins Diet, South Beach Diet, and low GI (low glycaemic index) diet. Low-carb diets place the body into a state of ketosis, meaning it burns stored fat rather than the food being consumed.
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Good Carbs, Bad Carbs
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Most low-carb diet plans differentiate between types of carbohydrates. Simple carbohydrates such as sugar and refined flour are considered "bad" carbs--they greatly impact blood sugar and are consumed by the body first. They provide a quick burst of energy and are likely to be stored as fat. Complex carbohydrates such as whole grains, brown rice and whole wheat pasta are known as "good carbs"-- they contain fiber, create a slower glucose response and provide energy for longer periods. This makes them a good alternative to simple carbs.
"Net" carbs
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Many low-carb diets talk about "net" or "impact" carbs. This is the total amount of carbohydrates in a food that will impact the dieter's blood sugar. Net carbohydrate counts can be determined by reading nutritional information. The total carbohydrate count is listed. Subtract the amount of fiber and sugar alcohol. The number that remains is the net or impact carbs. Foods with higher fiber counts produce a slower glucose response, creating a more stable rise and fall of blood sugar. They can also reduce cravings and hunger.
Starting Out
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Most low-carb diet plans begin with a phase of carb reduction. In some cases, like the Atkins diet, all carbohydrates are banned. With diets such as the South Beach diet, certain carbohydrates are allowed, such as colored vegetables and certain whole grains. In either case, a reduction in carbohydrate intake with a complete elimination of simple carbs and sugars and few to no complex carbs is the goal of the first phase. The phase focuses on increasing intake of vegetables and lean protein, which starts the ketosis in the body.
Once this phase is completed, the dieter begins to add carbs back into the diet. This can be in the form of colored vegetables and complex carbs such as whole grains. The ideal goal of weight loss is one to two pounds per week. If there is weight gain or slower weight loss, the dieter reduces the amount of carbs until the goal of one to two pounds per week is achieved. The dieter can also eliminate carbs, just like the beginning of the diet, to kick start weight loss again.
After the desired goal of weight loss has been achieved, the dieter can add carbohydrates back into the diet until balance between weight loss and gain is stabilized. This is the final phase of the diet.
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