The Low Carb Diet Plan

Because of the vast number of ways to lose weight that are available today, anyone considering weight loss can actually choose from a number of different methods. One model that has become quite fashionable with many people is the Low Carb Diet Plan, which was made popular by such diets as Atkins, the Glycemic Index and the South Beach Diet.

As the name of the diet suggests, the low carb diet consists of limiting high-carbohydrate foods such as potatoes, pasta, bread, rice and other grains, and sugar which is also a carbohydrate.

Many people have a hard time giving up carbs but others claim that the added protein and lack of refined (processed) carbohydrates in this diet actually makes them feel fuller and more satisfied with less food intake.

There's no doubt you can lose weight fast on this diet, but just as with any other weightloss programs, there is a certain amount of effort and commitment involved - you didn't put the weight on in a week, and it won’t be lost that quickly either.

Weight loss has always been a balance between calories that are eaten and those that are burned, so in order to lose weight, obviously you must either take in fewer calories or burn more through some kind of physical activity.

There are also other factors that are of consideration when it comes to losing weight - on this or any other diet - including your age, gender, fitness level, genetic make up, stress level, amount of exercise you get, and the food that you eat.

The low carb diet is not about the number of calories but rather the amount of sugar and carbohydrates you take into your body. The diet essentially places your body into ketoacidosis, which burns more calories quickly but can also have side effects.

Check with your physician to determine if your current health will withstand the stresses of the ketoacidosis. Also under consideration that should be discussed with your doctor are any medications you are taking and your current blood glucose tolerance.

Because cutting carbs can cause you to lose water, it is important to drink plenty of water - at least 8 - 10 8oz. glasses per day, and limit your caffeine intake while on this diet. Water should be your primary drink of choice - not soda, coffee, or tea. You also need to take an additional vitamin and fiber supplement to make up for any nutritional deficits you may experience.

As with any weight loss plan, including some sort of physical activity each day in addition to the above, will increase its effectiveness. And core to the low carb diet plan is to monitor your sugar and carbohydrates.

A common misconception about low carbohydrate dieting is that carbs should be eliminated entirely from the diet. However, your body needs carbs and you should aim to eat fewer rather than eliminate them completely.

For instance, in order to perform efficiently, our muscles actually need carbohydrates and therefore a balance of protein and carbs is a better alternative to strict avoidance. And since our bodies convert carbs to glycogen - which is like fuel for our muscles - eating no carbs at all eliminates this 'muscle fuel'.

When following a low carb diet plan, or any other weight loss diets for that matter, feeling cravings for the foods you love but are now limited in your diet, are inevitable early on, and this can wreak havoc on any chances you have of a quick weight loss. Therefore, you need to get those foods out of the house. If they are readily available, the temptation can be much too great.

Each week that you are on the low carb diet plan, you will be creating a menu for the following week. Know what foods you can have and secure the recipes so that you can make a list of what you need which will help you to avoid the temptation of picking up items that you don't need or are not allowed on your diet.

In other words, be organized and plan for any cravings you may have. Though many people claim that after a few days on the diet they no longer have sugar and carb cravings, it doesn't hurt to have 'allowed' low carb snacks and foods on hand just in case.

A lot of criticism has been cast at this method of weight loss because it is widely thought to promote a diet of low carb meals consisting primarily of meats dripping in fat, unlimited eggs and cheese, and a host of other high-fat foods, while ignoring the health benefits of fruits and vegetables.

While there are many different variations of the low carb diet, I have yet to hear of one that advocates such an unhealthy diet. In fact, every one that I'm aware of highly encourages its participants to include in their diets a wide variety of non-starchy vegetables such as greens, cucumbers, radishes and alfalfa sprouts, as well as low-sugar fruits such as berries, rhubarb and strawberries.

Following are just some of the benefits that people have reported experiencing as a result, they claim, of following a low carb diet. Obviously, not everyone who follows the plan is going to achieve these results, but there have been studies that conclude there are definite positive results to be gained from this diet for most people who follow it correctly.

• Lower blood pressure
• Lower cholesterol levels
• Decreased triglycerides
• Gastrointestinal symptoms improved
• Increased energy
• Less emotional eating
• Improved concentration
• Better overall mood
• Fewer headaches (in people who had them before)
• Appearance of skin improved
• Less joint and muscle pain (for people who had the pain before)

This list is by no means exhaustive, but these are improvements that I have read and heard about more than others, from people who have tried the diet.

Following a low carb diet plan can not only help you with quick weight loss, but it will also help you to learn better eating habits. Your doctor should be the one who determines how long you stay on the diet before transitioning to a healthy diet that you can maintain over the coming years.