As we have learnt throughout this guide, A low-carb diet limits the intake of starchy vegetables, fruits, grains, breads and sugar. While a healthy amount of carbs in the diet provide the body with the much needed energy. The problem as we know is that an excessive intake of carbohydrates may cause your insulin and sugar levels to increase! We have learnt the basics of what is a low carb diet? We have covered the benefits of a low carb diet and also common mistakes. Now we will end with tips to get going and begin a low carb diet today!
When you shop for groceries, pick the foods that trigger low-glucose response. Some of the foods with a very low glycemic index are apricots, apples, broccoli, asparagus, cauliflower, Brussels sprouts, cherries, celery, grapefruit, cucumber, green beans, mushrooms, lettuce, plums, onions, spinach, sweet peppers, strawberries, zucchini and tomatoes. Foods in the ‘moderate-glycemic index’ category are oranges, orange juice, grapes, cantaloupe, peas, peaches, yams, pineapple and watermelon. Stay away from the high-glycemic index foods such as raisins, potatoes, corn, carrots, beets and bananas.
Snack smart! Just because you’re on a low-carb diet, it doesn’t mean that you have to eat deli meat or cheese as snacks. Try a variety of low carb snacks such as walnuts, hard-boiled eggs, pecans, fresh veggies with low-fat dips and ricotta cheese. Watch out for the saturated fat content and the number of calories in the snack you want to eat. Go for the low-fat versions of dairy and keep the portions in control.
Eliminate all foods that are high in carbohydrates. Have a look inside your refrigerator/pantry and remove all junk foods such as pastries, soft drinks and potato chips. After the junk, it’s the easy-foods’ turn! Remove all the rice, pasta, bread and grain products. If you can’t do without bread, go for the whole-grain or whole-wheat variety. Make every carb count!
Drink plenty of water. Water is not only important to keep you hydrated, but it also keeps cravings and constipation at bay. Make sure you drink 8-10 glasses of clean and hygienic water every day.
Read the labels carefully! By paying attention to the labels, you can track the amount of carbs in grams in all the foods you consume. This is a good way of controlling your portion size and carb-count of your daily diet.
Stick to the real foods. Don’t go for the low-carbohydrate “alternatives” such as pre-packed energy bars or snack bars. And if you find yourself craving for sweet foods, eat fat. For instance, if you want to eat eggs for breakfast then cook them in butter. Fry your own food rather than buying it from a junk-food outlet.
Remember, if you want your diet to work you must plan it properly and you must also exercise 5 days a week for 45 minutes, at least. And this applies to any diet you want to follow. Start now and drop the fat the low carb way.