How to start a low-carb diet in three easy steps

VIVA Team | 2nd November 2015

Unhealthy eating can lead to weight gain and health issues.

 

A low-carb diet is one of the most common healthy diets that are followed by many who are seeking to lose weight or those that want to sculpt their bodies.

 

By definition, a low-carb diet is a way of eating which limits the consumption of carbohydrates commonly found in grains and starchy vegetables and fruits. This type of diet also results in a higher consumption of protein and fats over carbohydrates.

 

Know your body 

 

Before starting your low carb journey, you need to make sure that the right type of diet is chosen. Also, you need to know your body’s macros. What are macros? Macros represent the amount of carbohydrates, fats and protein, which one should eat every day. Macros can vary with each individual as they are based on gender, height, weight, age, activity level and body fat percentage. This can help you plan your meals and food according to the specific macro calculated for your own body.

 

When you have a definite macro percentage as basis, you can then choose from the different types of low carb diet. Here are the most common ones:

 

Keto (Ketogenic) Diet – a diet where 70-75% of your calories come from fat, 20% from protein and only 5% from carbs. This high-fat diet changes the body’s primary fuel source from carbohydrates to fat, which the body itself will now use as an energy source. This can lead to more efficient fat burning and also reducing appetite.

 

Atkins Diet – a variation of ketogenic diet. It also allows a high amount of natural fat in the diet. Its difference from keto is that it also allows for more protein.

 

Paleo Diet – a type of low carb diet patterned after the primitive hunter-gatherer diet our human ancestors. This diet typically includes wild meat, berries, nuts, seeds and seasonal fruit. It avoids grains, most fruits, milk and most legumes.

 

Low-carb Mediterranean – if you want a low-carb diet plan with the least restrictions, this type of diet might be your best bet. You can still have whole grains (though in much lesser quantity) in your meal, fish, monounsaturated fatty acids from olive oil, nuts and seeds.

 

Shop for ingredients

 

You can then choose the food that you’ll need once you know your macro and have found the right type of diet for you. Choose foods that are low in carbs like green leafy vegetables, salads, full-fat dairy, eggs, nuts, seeds and meats. Be sure to select fresh or minimally processed ingredients. Sometimes, you might not have time for shopping for ingredients and go for prepared meals. You can do so as long as you can keep track of your macro and the fat, protein and carb content of the prepared meal you order.

 

 

To help you out with your choice, there are internet sites providing reliable reviews of the best low-carb prepared meal delivery services. You can then cut down your choices to the best ones recommended by these review sites. You need to look for a meal delivery service that is affordable, has a good variety and fulfills all your dietary needs.

 

 Cook low-carb meals

 

Use simple cooking methods when preparing your meal. Just because you’re skipping your carbs, it doesn’t mean that you should skip vitamins and nutrients too. Use spices, herbs, and plenty of fat to make food taste good. Cooking your own meal also ensures that you stay within your macros and limit your carb intake. Meat and protein food sources can be grilled, pan fried, sautéed or baked. Use enough fat so that food doesn’t stick to the pan or grill.

 

One thing to keep in mind when going on a diet regimen such as low-carb diet is commitment. Stay true to the program and stick with it. Also, be vigilant and keep track of your progress with your diet plan. Jot down challenges and successes with your diet strategies and also add a few suggestions on how you can improve the current dietary setup. Remember not to compromise other important diet factors such as vitamins, minerals, fibre and water. With all these kept in mind, you’ll be on the right low-carb diet track.