Switching to a low-carb diet for a person, who has been having a normal or high carbs diet for more than two decades may be slightly difficult, but is possible for sure if one can follow eight easy steps.

Step One:

You can choose the best low-carb diet plan out of two well known best plans; a) Atkins New Diet Revolution and b) The South Beach Diet. You can switch to which option you think is easy to follow after studying each one in detail.

Step Two:

You need to purchase the book pertaining to the plan you have decided to start. You will need to be strict. It will become very easy once you start it and move forward. In the beginning, it looks slightly difficult but later you will feel very comfortable with it. You can start it by searching other resources online or offline, through friends and family, by getting the advice of a trained dietician, but having a book may prove more beneficial. It can give you a number of diet references and motivate you as to your diet plan is in progress.

Step Three:

Remove all the high carbs foods from your refrigerator and replace them with the low carbs fruits and other items as per the diet plan you chose. To avoid cheating yourself while following the diet plan, it is extremely essential and important to remove high carbs sweets, fried items, pastries etc, because of which your mission of starting low-carbs diet will failed..

Step Four:

Initially, at-least for a fortnight or two, you must have everything listed to follow in extremely strict manner. You must plan your shopping as per this list. After practice of a month or so, you will become habitual and most probably fond of low carbs diets. Even your new test will be developed and having low carb food will become your second nature.

Step Five:

Do not forget to list each and every item as per your decided plan prior to going food shopping. Add some other foods to your list, which kill the extra hunger and thrust like tuna, sugar free jello etc, because these items are very helpful during the process of losing weight. These items give an enjoyable sweet taste without adding carbohydrates to your diet.

Step Six:

It is always difficult to find ready-made meals with low carbs. It is, therefore, essential to cook yourself. Some cooking skills are required. You can cook low carbs snacks and meals for 2-3 days and store in your fridge. You will not need to cook everyday this way.

Step Seven:

Instead of doing low carbs dieting alone, it will be of great help if you join other dieters via online forums or team-up with your neighboring friends or family members. It will give you a great deal of motivation. You will be able to control your extra hunger cheerfully.

Step Eight:

Never deplete stock the low-carbs food. Never get hungry. Always have low-carbs food when you feel even a little hunger. If you do not have low-carbs food in stock, your hunger will compel you to switch to whatever you have, which will definitely lead your mission to lose weight to fail.

A low carb diet generates more calories while losing weight. In other words it shapes our bodies and the good thing is that it is not difficult to switch to Low Carb diets. This is what Dr. Atkins says.

If you follow fortnightly the induction of Dr. Atkins, you will find it very easy to substitute your diets with low carb foods. You may, however, initially face a small problem, but finally in the long run, you will love it and won’t be able to go back to your old normal diet. It converts our body from sugar burner to fats burner.

Add eggs, meat, hard cheese and/or fish to your meals, as they do not have any carbs and you can eat these foods with limited restraints. However, green vegetable are low in carbohydrates and should be consumed to maintain superior health. Green peas are slightly different as they are full of carbohydrates. They also contain starches. You can have green soya beans if you want some green vegetables to be included in your daily meals. Cauliflower is an outstanding and multipurpose vegetable that is very healthy to eat.

As you know, this list is very small, it becomes slightly difficult to choose a diet but you should choose your diet carefully and intelligently. Read calorie books and learn which food to include in your low carbs diet. There are a few foods that have high carbohydrate levels, like sugar, white flour and products made from it, potatoes, pasta, bread, corn etc. There is no need to say that these foods must be avoided. Do not worry about having low carbs as it will gradually become your nature.

Remember do not stop the low carbohydrates diet suddenly. For the first couple of weeks, you must take at-least 15-20 grams of it. If you bring your carbohydrates level to zero swiftly, results can be disastrous and lead to many harmful side effects and diseases. So turn your diet to low carbs gradually and not abruptly. Cheese, ham and salad with a lunch is an ideal menu.

So, follow Dr. Atkins induction perfectly and make a low carbs diet chart. It is a wonderful way to lose weight and shape your body while having more calories. You can search the web, read books and literature pertaining to low carbs diets. Consult your physician to find the list of foods which have no carbs and high calories.

Eventually, your body will feel the difference. Everyone knows that losing weight results in getting rid of many diseases. Not only will you have a great deal of body ease but you will also save money on doctor’s fees and expenses incurred for expensive medicines. And of course, the brain works more efficiently when the body is free of diseases, infections, illnesses or viruses. The life-line on your palms will automatically become strong and without cuts.

In short, a regular low carbohydrates diet can lead anyone to a healthy, prosperous and enjoyable life.

While in the process of loosing weight, one has to be very careful in choosing variety and quantity of fruits. Many fruits contain more than adequate amounts of fructose (natural sugar) that can result in adverse consequences to your blood sugar level.

It does not mean that eating fruits is stopped entirely. It will be a completely unwise decision because the fiber found in fruits reduces cholesterol dramatically from the human body and saves us from some of major diseases including heart problems. Fruits also help us eat less by controlling our hunger and thirst. But eating sweet fruits in excess may have disadvantages and will not match your low-carb diets. Hence, for long term health benefits specific fruits are essential to keep in stock and eat regularly to match your low-carbohydrates diets.

Always choose some sour tasting fruits to eat on a regular basis because they have a sufficient level of antioxidants and a limited amount of carbohydrates, resulting in the decrease of the cholesterol level as well as having the required amount of carbs to match your low-carb diets. One cup of cherries is the best choice to maintain good heath.

Apples are also a good option, however overeating of apples may lead to negative results and may keep you visiting your doctor. A medium sized apple a day is sufficient as it has about 20-22 grams of carbohydrates and approximately 80 calories. When fruits with high calories are mixed with protein like milk, butter, cheese, pulses etc, the sugar is discharged very slowly into the blood running through the veins keeping away the major diseases like having high level of blood sugar.

Green melon is another great choice to include in your low-carb diets. It has a very low amount of sugar. High quality and famous restaurants always serve melon as a starter food prior to serving the main dish. This way you can enjoy fruit without harming or increasing your blood sugar level. One cup of melon contains about 15-18 grams of carbohydrates, so it is a good match to your low-carb diet.

You can search for beneficial fruits online and/or through any other way through magazines etc. to find which fruits are low in calories and have just the right amount of carbohydrates and make a list so that you can strictly follow the diet to lose weight. This in turn leads to a healthy and well shaped body and an efficient mind. You can also contact a good dietician to get a low carb diet chart for you. It can save you time and hard work.

Finally, again it is imperative to choose the fruits that can make your diet and meal a balanced one and well matched to your low carb diet. Regular over eating of fruits is always harmful. Do not always eat sweet fruits and include some sour variety of fruits at the same time. Low sugar level fruits are always ideal. Therefore, always be careful while choosing fruits and their quantity. Of course fresh cut fruits are beneficial.

The Atkins Diet is very popular because it is a low carb diet plan. The stories behind the use of the diet claim it is possible to lose weight by eating a large quantity of meat and low level of carbohydrates to shed extra pounds and become thinner. Since low carb diets are very popular and knowledge spreading more, almost every person has tried it at one time or another but not seriously

Most of the diets available today concentrate on those who love to eat meat. All meals throughout the day have at least one type of meat included for consumption. Unfortunately there are too few ideas given for those who wish to add more protein but does not include meat. There are very few options that vegetarians have.

Vegetarians can also have a low carb diet without sacrificing the high level of protein without budging away from the standards and beliefs you have. Healthy options are available for the vegetarian to employ a low carb diet for weight loss as well.

What foods are high in carbs and which are low in carbs?

There are many foods that are high in carbohydrates that are typically avoided in a low carb diet. Foods like corn have a high level of carbohydrates and should not be consumed in high quantities. Many foods are available on the market that are low in carbohydrates as well. Some examples are asparagus, broccoli, spinach and many others. Usually green leafy vegetables are an excellent choice

Nuts are also good for you in a low carb diet

Nuts are low in carbs and contain a lot of fiber. Nuts are a great snack when you’re hungry, or you can add them to your favorite salads. Nuts are also a good source of protein, but be careful that you don’t overdo it because nuts contain a lot of fat and eating a large amount of them will defeat the purpose and cause you to gain weight.

Many people consume different types of nuts because they are high in fiber. These are good to eat at any time of day as a snack, in your breakfast cereal, and sometimes even in cooking and baking. Consumption of nuts will also provide a source for protein, but as with other foods, be sure to prevent over-consumption. Many types of nuts are fatty and high in cholesterol like cashews. Over-consumption will stear you away from the original goal that is weight loss.

The high protein food, Tofu

As you may already know, tofu is a food that is very high in protein and low in carbs. This is a very healthy food to include in your regular diet and can be served in a variety of methods, even in cooking with other vegetables tossed in. It does not require cooking to be consumed and can be added to salads with other healthy ingredients.

The new trend, Veggie Burgers

Many veggie burgers found at stores today are made from soy as well as other vegetables. The are also a healthy option with low carb content. Be sure to read all of the ingredients as some may be higher in calories and fat. Select the true vegetarian blends that have no meat by products. This type of prepared food has a high level of protein required for the body to function properly. This makes an excellent meal when prepared as a sandwich.

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Carbohydrates are energy-giving foods, which are essential for our body. Though each meal should ideally contain carbohydrates, it is advisable to keep the carb content low. It is a tricky proposition to select the carb foods, as any excess carbohydrates consumed will be converted and stored in the body as fat.

This is especially true for a person with moderate physical activity, like those working women who spend the majority of daytime in office without any exercise. Mornings and evenings find them doing hectic house work to makeup for the time lost. With some exercise and workouts thrown in, the person qualifies for moderate physical activity.

By planning a weekly menu in advance will help to avoid those extra carbs from the diet. Some low carb options that may be included in the weekly list are given here.

Baked Potatoes

Most people love baked potatoes and it is possible to have it once a week even while following low carb diet. By peeling the skin off, you can eliminate almost 2/3rd of the carbohydrate present in it. You may add chopped chives, artificial bacon pieces and 2 tbsp of plain yogurt. The potato and yogurt will have about 15gms. of carbs each. If taken early in the day, it will be burned off and used up during the daytime.

Chicken Salad

• Chicken breast – 2
• Banana – ½ (Chopped)
• Jalapeno – 1 (seeded and chopped)
• Teriyaki – 1 tsp
• Brown Sugar – 1 tsp
• Olive Oil – 1 tsp
• Garlic – 1 clove (finely chopped)
• Coriander – 1 tsp
• Lime juice – 1 tsp

Take all the ingredients except chicken in a bowl and blend well. Place the chicken breasts in a baking dish and pour the blended mixture over it. Leave the dish covered in the refrigerator for about 6 hours. Cut the chicken into cubes or strips and sauté until done. Arrange it on a bed of chopped lettuce. This low fat and low carb dish is ideal while losing weight.

Beef stuffed Bell Peppers

• Bell Pepper – 4 (deveined and seeded)
• Beef – 1 pound (extra-lean and ground)
• Onion – 1 (sliced)
• Egg – 1
• Pepper – 1/8 tsp
• Salt – 1 tsp
• Onion salt – 1 pinch

Mix beef, egg, salt and pepper. Boil bell peppers in water for about 2 minutes and drain. Stuff the pepper with the beef mix. Place onion in a kettle with just enough water. Arrange the stuffed peppers on top of this. Keep the flames simmering until onion and peppers are done. This low-carb dish is both easy and fast to make.

Creole Chicken

• Chicken breast – 3 cups
• Rice – 1 cup
• Onion – 1 (diced)
• Tomatoes – 1 can
• Jalapeno – 1 (seeded and chopped)
• Okra – 1 cup (sliced)
• Bell pepper – 1 (seeded and deveined)
• Olive oil – 1 tbsp

Take olive oil in a kettle and add onion. Cook till translucent. Add chicken and enough salt and pepper. Then add all the other ingredients and cook for about an hour until all are tender. This simple low-carb dish is for those working women, who find it difficult to cook up elaborate dishes.

The holiday season is always a difficult time of year for those who are dieting. Attending parties or friends houses is fun but always hard when you are trying to be good. It is no doubt that the homemade goodies and treats, as the cakes and cookies are always tempting. We start to think about our New Years’ resolution and how we can start earlier. It is not as difficult as you might think to serve low carb party favourites. This can be done in a way that even your many guests will not know that the food served is for your diet. Make sure to have a bowl of chips and/or popcorn to satisfy everyone.

Hummus makes a nice vegetable dip. Place a large bowl of hummus out (which contains fewer than 5 carbs per serving) with a plate of cut up raw vegetables and whole wheat pita chips. This is a low carb appetizer that all will enjoy. Another easy idea is if you take regular sour cream and mix it blue cheese or ranch dressing and serve with cut up vegetables. Use regular sour cream as the lower fat products contain a higher carbohydrate count.

Your guests will also enjoy a plate of assorted cheeses. Blue cheese or cream cheese with an olive spread or pesto on top, look very nice on the tray and can contain between 2-4 cabs per serving. Serving these dips and spreads with cut up celery, carrots and peppers will make it a holiday favourite and yes, low in carbs.

Nuts are always great to put our. Chose a large assortment and put them in a big bowl. Almond, cashews, walnuts and any others you like, make a great finger food. All your guests can take a handful or two and enjoy this low carb treat. A tray of sliced meats can complete this spread. Slice up some turkey, chicken, salami and any others you like. Place them on a tray with pickles, gherkins and olives and serve. This is a beautiful spread for your guests as well as a great way to follow your low carb lifestyle.

We know that drinking is always part of the festive season. Drinking and dieting is a little difficult. The best drink, which is lowest in carbs, to serve is wine. A glass of red wine contains about 2 carbs per glass while a glass of white wine contains about 1 carb . Some of your guests, or yourself might enjoy a mixed alcoholic beverage instead. A great suggestion that is still low in carbs is a Vodka with diet Sprite, or Rum and diet Coke. If you want to get a little more adventurous you can serve Salty dogs. To prepare a Salty dog- salt the rim of a martini or high ball glass, add an ounce of tequila and top with a splash or as desired diet Sprite. These drinks will go well with all your party food, and keep the carb count down.

Women should keep a check on what they are eating during pregnancy. Eating for two does not necessarily mean you keep gorging on all sorts of food. Make sure you eat wholesome food and in the right proportion. It has to be smart eating and not over eating. Your baby would be able to receive the correct amount of nutrients depending on the food which you eat during pregnancy. Including the right proportion of proteins, vitamins, fats, carbohydrates and fiber in your daily diet would be beneficial.

Carbohydrates need to be included in your daily diet. They are very good for the infant which is growing inside your womb. Failure to consume enough carbohydrates would result in brain related problems for the baby.

Pregnant women are at a greater risk when it comes to low carb food. They result in constipation, a condition which is common during pregnancy. It worsens the problem. Low carb diets have very less fiber in them which does not help in bowel clearing and hence they are not advised especially during pregnancy. Iron supplements prescribed by the gynecologist during pregnancy further results in constipation problem. Hence, pregnant women are advised to take lot of fresh fruits and vegetables which contain lot of fiber in them. This helps in easy bowel movement. Women, who are overweight, suffer from gestational diabetes or who have very less blood sugar are normally prescribed a low carb diet by the dietician. The infant maybe at risk if the mother is suffering from all these symptoms. Problems which arise could be premature birth of the baby, the child may develop certain abnormalities or the women’s water bag may break before the due date of her pregnancy. Certain tips which could help in such cases could be not putting on more weight, check on what you eat. It is advisable to consult your dietician as well as your gynecologist before you take any decision, because you cannot afford to put the baby at risk.

In case your dietician and gynecologist in consultation with each other have prescribed you a diet which has very less carbohydrates, following would be the diet which you would require to adhere to:

1. Lot of fiber rich fruits, vegetables, cereals and pulses
2. Avoid white rice. Go in for wholegrain rice and unpolished rice
3. Control on eating white bread and pasta

Your baby would get the right amount of minerals, proteins, vitamins, fiber etc. Pregnant women are advised to consume lots of salads, nuts and any form of crackers. Cut down on fat and red meats. Opt for lean meat salad dressings. Reduce the intake of all the 3 Ss- i.e. sugar, salt and sauces.

While making any major changes in your dietary habits especially during pregnancy, take an appointment with your obstetrician. They would be able to guide you on the right course of action and the dietary habits. Certain factors like past medical history, the condition of the infant would be taken into consideration before prescribing the diet for you. Do not hit the gym just because you have to lose out on some weight. Pregnancy is not the time to do rigorous exercises. Do not enroll into any weight reduction program without prior approval of your gynaec. The care you take in your dietary habits has an effect on your infant’s health. Certain abnormalities which could develop if you are careless could be reduction in the infant’s weight, birth abnormalities and premature birth.

Once you have decided to reduce intake of carbohydrate, the next step is to plan for success of a low carb diet. The following steps might help.

1. Keep yourself informed: Be well-informed about low carb diet by reading books and make yourself familiar with the diet’s basic principles. Try to separate myths from facts. Weigh all the pros and cons of this diet and how to go about it. To draw a low carb diet plan, diet history is necessary as all the low carb restrictions are not applicable to everyone. Food and eating behaviors give ample proof whether a particular carb restriction will work or not. Hence, keep yourself well-informed about all these facts.
2. Initiate easy changes. Start making easy changes from unhealthy carbs to healthy carbs as you learn about low carb diet. Select one or two foods for change at a time. For example, you can stop drinking sugary beverages and drinking pure fruit juices. You can stop eating starchy vegetables like potato and eat plenty of green vegetable, cauliflower, mushroom, avocado etc. Do not forget to add fat and protein to your diet switch from bad fat to good fat such as olive oil, nuts, fatty fish. Choose brown rice over white rice.
3. Take decision on how to approach. As there are no one low carb diet that fits for all, it is essential to decide the one that matches your requirement. Low carb diet plans come with various food choices that have numerous ranges of carb levels. You can take help of good books on low carb diets to decide which plan works best for you. Otherwise, you can start with “no white diet” which essentially means avoiding food that have sugars, potatoes, white flour, white rice. Make sure you include cauliflower, onions, tofu etc. which are also white, though low carb.
4. Know what you eat. It is easy to focus on what you cannot eat, but attention must be paid to what you eat or what you can eat. You can concentrate on low carb veggies that are non-starch such as collards, kale, mustard greens, celery, radish, cabbage, broccoli, cauliflower etc. Avoid potato. Opt for fruits that are low in sugars such as papaya, strawberries, watermelon, apples, blueberries etc. add low fat milk, yogurt and lean meat to your diet. In short, keep an eye on what you eat and be well-informed about it.
5. Plan the first few days of you diet. It is important that you know what to fix for a dinner or a snack. So, plan for the whole first week so as not to worry after two or three days later about what to eat and what not. Prepare menus and recipes so at to makes things easier.
6. Seek help and support. During initial period of low carb diet, it is difficult to make a sudden change in diet. To avoid temptation and food binge, take help of others who have undergone such a diet and found themselves in similar situation.