Low Carb Diet Tips

According to the American Academy of Family Physicians, "Low-carbohydrate diets restrict caloric intake by reducing the consumption of carbohydrates to 20 to 60 g per day (typically less than 20 percent of the daily caloric intake). The consumption of protein and fat is increased to compensate for part of the calories that formerly came from carbohydrates."

In simple words it means consuming foods that have less amount of carbohydrates. Following are few low carb diet tips. But before that, what are carbohydrates?

Carbohydrates are an essential part of our diet, as it is what the body breaks down to create the major source of energy, sugar. There are basically two type of carbohydrates; simple and complex. Simple carbohydrates are simple sugar that we can source from fresh fruits and milk and milk products. They can also be sourced from refined sugar, but health-wise it is better to get them from fruits and milk. Complex carbohydrates are starches that we get from whole grain products and refined processed food. Starches from whole grains and cereals are better than refined products as they are not stripped of their vital nutrients, fiber and proteins. A low carb diet is similar to a no carbohydrate diet.

Low Carb Dieting Tips
Low carb diets are healthier provided one knows how to properly incorporate it in the diet. Not all foods or diets suit all people, one needs to work with a dietitian to chalk out a low carb diet plan best suited to your individual needs, lifestyle and habits.

• Study the amount of carbohydrates in the foods and plan your meals accordingly.
• Where you source the carbohydrates is of extreme importance.
• Water is important, as it will prevent the body from getting dehydrated. Dehydration leads to high fat food cravings.
• High fiber cereals are better than sugar coated ones.
• Eat at least five times in a day. Three main meals and two mid-day snacks.
• Eat brown or unprocessed rice over white rice.
• Choose whole grains like brown rice, barley, oats and durum wheat pasta.
• Increase seafood intake, fishes are high on omega-3 fatty oils and good for the brain.
• Choose fresh lean white meat like chicken or turkey over red meat or processed meat.
• Choose cooking medium wisely, as it usually is the culprit.
• Corn oil, olive oil and safflower oil have very little carbohydrates in them.
• Protein sources like nuts (small quantities) white meat or tofu should be increased.
• Use skimmed milk and milk products like cheese, yogurt, etc.
• Eat plenty of fresh fruit and vegetable salads. Avoid salad dressings of mayonnaise or synthetic vinegar. Add lots of fiber to the diet.
• Fruits such as cherries, tangerines, grapes, bananas and mangoes are high in carbohydrates, so reduce their consumption.
• Herbs like garlic, chilies, onion, and all other green herbs have almost nil amounts of carbohydrates.

While switching to a low carb diet, go slow. Allow the body to gradually adapt to changes. Try with one low carbohydrate meal a day, and move on slowly. Collect all the low carb diet tips from your dietitian, Internet, and read the labels of all the foods you pick from the stores. Eat in small portions and never skip meals. It is okay to feel hungry at any time of the day, but when you do, go for a fruit with some yogurt or fresh salads. Bear in mind that carbohydrates are important to the body, do not drastically reduce its intake.