How to Cut Carbs to Lose Weight
Sensible weight loss is accomplished through smart calorie management and consistent physical activity. Some experts, like Dr Mauro Di Pasquale, author of "The Metabolic Diet," believe that carbohydrate restriction will result in faster, more substantial weight loss. Proponents of low-carb dieting believe the elimination of carbohydrates from the diet triggers the body to burn more stored body fat than calorie restriction alone. To maintain the safety of the diet, take a sensible, step-by-step approach to cutting carbs.
Schedule a weekly weigh-in. Weigh yourself on the same day, at the same time every week. Weighing yourself in the morning, on an empty stomach, will be the most accurate.
Start a diet log the week before you start your diet. Record everything you eat in a notebook, on your computer or in your mobile device. Use this log, along with a calorie/carb counter to determine how many calories and grams of carbohydrate you currently consume.
Figure out your calorie goal. Use a free, online calorie counter to estimate your daily caloric requirement or purchase one at your local bookstore. Set a daily goal of 500 fewer calories than this number for a healthy body fat loss of about 1 lb. per week.
Eliminate “junk” carbs first. Start your low-carb diet by eliminating the most processed carbs and sugars. Completely cut out candies, desserts and sugar-containing beverages, including fruit juices. Next, remove all processed grains, including bread, pasta and rice. Replace these processed carbs with fruit and vegetables.
Re-evaluate your log. If the reduction in carbohydrates has brought you to your calorie goal, continue with this plan. If your calories are too low, add lean proteins like chicken breast and fish. If your calories are still too high, reduce your intake of fatty meats and dairy products. Replace with vegetables.
Burn fat with daily walking for at least 30 minutes each session. Keep a brisk enough pace to work up a light sweat. Refrain from intense cardiovascular exercise, which can be difficult on a low-carbohydrate diet.
A low-carb diet could be dangerous for certain people. Check with you doctor to make sure a low-carb diet is safe for you.
- "The Metabolic Diet"; Dr. Mauro Di Pasquale; 2000
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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