While many see dieting to be extremely hard to maintain, it only presents itself as a challenge if you're not enjoying your diet!
I can honestly say, I love the low carb diet, and I am more than willing to never go back to eating simple carbohydrates, sugary drinks, and processed food. I'm going to let you guys in on my diet, and highly recommend that you try it! I think you'll love it too.
There's a few things you need to know about a low carb diet. First of all, carbs are counted in NET carbs, and to find net carbs you must subtract grams of fiber from grams of total carbohydrates (which can be found on the nutrition labels). Second, there are phases. The first phase lasts 2 weeks and is when you will lose weight the most rapidly, the second phase is where you increase your daily limit of carbs and lose weight a bit slower until you reach your goal weight, and the last phase is maintenance which can last a lifetime! Lastly, it's easy to follow, even when you eat out!
THE FIRST 2 WEEKS (PHASE 1)
The first 2 weeks of this diet will generate the most weight loss, even up to ten pounds depending on how strict you are!
There are some simple rules you'll need to follow for 14 days:
1) Stay under 20 NET carbs or less a day
2) No fruit
3) All carbs must be from vegetables, nuts, or cheese (NO BREAD, PASTA, RICE, OR ANYTHING ELSE!)
-All lean meats (chicken, turkey, beef, etc)
-All vegetables & leafy greens except carrots and corn
-All nuts and seeds
-All natural unsweetened nut butters
-Butters and Oils (Olive oil, coconut oil, canola oil etc.)
-Vinegars & low carb salad dressings
-Miracle Noodles (see earlier "My Grocery List" post)
-All salts, spices and herbs
-Tea and Coffee
Everything else is off limits!!! I know this sounds intense, but it's only for 2 weeks, and you'll lose the weight to keep u motivated!
REACHING YOUR GOAL WEIGHT (PHASE 2)
It's typical for people to lose around 1-2 pounds a week in this phase and will be maintained until you reach your desired weight. In this phase, NET carbs daily allowance will increase from 20 to 40 or less.
You can also start incorporating different foods into your diet.
-Same as above plus...
-1 to 2 servings of berries a day (1 serving equals a 1/2 cup) eaten only BEFORE 5pm
-Unsweetened almond milk
-Low carb protein bars (Atkins are great if you have a sweet tooth!)
-Low carb bread (see earlier post for my favorite brands, most health grocery stores have them)
-Low carb protein powders
-Sugar free jam and syrups
-Small servings of fiber cereal
-Beans (Pinto, black, garbonzo, etc.)
-Legumes (Lentils, etc)
Basically anything that won't exceed the 40 NET carbs or less a day until you reach your goal weight.
MAINTENANCE (PHASE 3)
After you have reached your desired weight, now it's time to maintain.
Same as above plus...
-1 to 2 servings (1/2 cup=1 serving) of complex carbohydrates a day (quinoa, yams, brown or wild rice, oats)
-3 to 4 servings of fruit a day except bananas
START TONIGHT! Too many people say they'll start tomorrow, or the next week, but you should dedicate yourself and begin on your road to a healthier lifestyle!
Here's some tips when eating out:
-Every restaurant has vegetables and protein, it never fails!
-Salads are always a good option (Beware of sugary dressings)
-Ask the server to not bring out the chips or bread basket
-If you're really stumped, just ask for a low carb option, almost all restaurants will help you!
If you have more questions about the diet, leave a comment!