Weight Loss: Low Carbohydrate Diets Need Consistency

the pyramid picturing low carbohydrate foods
Low carbohydrate plans such as Adkins have been popular off and on for some time. 

Following a low carbohydrate diet is what I am doing for weight loss. The key is sticking to them for a period of time and after several months I find it gets easier the longer I stay on the diet.

Variety is the key to the diet. 

Low carbohydrate diets do exclude such staples as white bread, rice, and potatoes. Many people find that they can stick to a meat and vegetables only diet for a couple of weeks but begin to lose interest in the food thereafter. 

At that point, they begin to cheat on the plan. As a result, they gain all of their weight back which is true of any diet. However, because of the extra protein in a low carb diet I find combining it with exercise including strength training, you maintain muscle mass. 

Maintaining and increasing muscle mass will help to keep weight off longer plus less fat gain.

The key to any plan is to stick to the diet. 

Low carbohydrate plans are no different. In fact, low carb diets require an even greater ability to stay on plan because they rely on your body going into ketosis.

Ketosis is where the levels of ketone bodies are elevated in the blood. Ketone bodies are used by the blood cells as an alternative to glucose. So, Adkins and other such diets, starve the body of glucose requiring it to switch to ketones. This is measured by seeing if your body is in ketosis.

Therefore, if you switch from a diet high in carbohydrates (which are found in white, starchy foods) to one which is heavy in fats and proteins, you force your body into ketosis. In this state, your body will begin burning fat at a faster rate. 

However, if you introduce carbohydrates back into the diet, your body falls out of ketosis. This means that your body begins to burn glucose instead of ketones. Even one day of falling off the wagon can damage your diet. Low carbohydrate plans depend on your being consistent with the food you eat.

Low carbohydrate diets do not restrict the protein and fat that you eat. 

Therefore, eggs and bacon are fine for breakfast but skip the toast and hash browns. Salads with meats, cheeses, and hard boiled eggs are a lunchtime staple. Dinner features meat, vegetables, and salads. Snacks such as nuts, beef jerky, and cheese sticks are acceptable. In later stages of the diets, fruits may be introduced in limited quantities.

Refined sugars are always off limits. 

You shouldn’t eat any potatoes, white bread, rice, or other white carbohydrates while on Adkins or other low carb diet. Fortunately, a number of food manufacturers have come out with low carb product replacements so that dieters following these programs can occasionally have pancakes, muffins, and the like without breaking their diets. 

Personally I suggest using Google to find recipes using nut flours like almond meal and coconut flour which are nutritious, low carb and very filling. Flax seed meal is also a stable in my diet.

It is recommended that you stay away from low fat processed foods when on this diet. Low carbohydrate meals require that you keep all forms of carbs out and many of the low fat processed foods such as salad dressing replace the fat with sugars. Besides, on this diet, fat is not a four letter word.

Adkins, Power Protein and the like are pretty good if you have to diet for weight loss. Low carbohydrate diet plans let you eat until you feel full and provide a full range of nutrients. Since you are eating more whole foods and less processed junk you will find as time passes you need less to feel full.

Dr. Atkins' New Diet Revolution, Revised Edition

Low Carb Diet Strategies You Don't Know About

I do not follow a specific low carbohydrate diet. I just try to eat foods that I know are low in carbohydrates and avoid the foods that are not. The results are weight loss of close to 70 pounds, lower LDL cholesterol, higher HDL cholesterol and diabetes in remission.

Take care and be well.
Tommy Douglas


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