A Sample Low Carb Diet Works Guide...

Eating low carb is actually pretty easy once you get the hang of it. Here's some essential guidelines that I have used for effective weight loss over the years. Please note: This is what I've found best for my body. It is for infromational purposes only. A journal of what I've tried and compiled over the years of eating low carb.

1) I try to keep my carb count under 10 grams of NET CARBS per meal - Carbs should come from veggies.

Net Carbs are the total carbs MINUS any fiber. For example, 1 cup of raw broccoli has 6 grams of total carbs, but it also has 2.5 grams of fiber. So the NET carbs equals 3.5 grams of usable carbs.

By subtracting out the fiber, I actually get to eat more carbs. This way I could eat 2 - 3 cups of raw broccoli per meal (2 cups = 7 grams of net carbs), or cook that same broccoli with butter and a dash salt & garlic powder for a tasty low carb side.

I try to eat about 30-50 grams of NET carbs per day.

2) I Eat Protein, Fat & Veggies at each meal - and avoid ALL grains while eating low carb. Preferably organic.

Protein
Usually 0 grams of Carbs
Veggies
1 cup - Carbs vary
Fats
Usually 0 - 1 gram of carbs

Chicken
Fish
Beef
Pork (i.e. bacon)
Venison
Duck
Eggs
Seafood

Spinach
Broccoli
Zucchini
Cauliflower
Carrot (1 medium)
Mushrooms
Kale
Lettuce
Asparagus
Radishes
Celery
Peppers
Green Beans
Cucumbers
Olives
Collards
Chard

Grass Fed Butter
Olive Oil
Full fat cheese
Cream
Ghee
Lard
Coconut Oil
Coconut Milk

3) I eat nuts and berries very sparingly - they are higher in carbs and can slow or even stop my weight loss.

4) I eat every 3 - 5 hours to help manage & prevent low blood sugar patterns - except when sleeping :)

5) Have Low Carb Snacks handy (cheese stix, bacon, hard boiled eggs, etc.) - eat them when hungry

6) Drink WATER or HERBAL TEAS (including green and black tea) or BLACK COFFEE - no sugar

7) Avoid sugar, honey, and artificial sweeteners. Yep no, diet soft drinks either for me.

8) Avoid preservatives - Especially in deli meats and bacon. Also I try to buy organic whenever possible

9) Use salt, pepper, fresh herbs and dried spices to help season food for max flavor. I also use condiments like mustard, mayonnaise, vinegar, dill relish, salsa and a tiny amount of ketchup.

10) I try to get exercise 4 - 5x per week (walking, weight lifting, swimming, jogging, hiking, etc.)

11) Often I take breaks every 2 or 3 months for a week or two. I do this and have lost a lot of weight over the last year. I usually gain some water weight back, but it'll come off again once resuming low carb.

12) If you try a low carb diet, Be prepared and GET PAST THE FIRST WEEK - For most people that first week is the hardest part having to wean off of sugar and lots of carbohydrates. It helps to be well stocked and have a good low carb plan.

13) After I've lost the weight, then my plan is to slowly re-introduce more carbs into my daily diet. Ultimately there will be an optimal amount of carbs each of us can eat and still maintain ideal weight. But I will admit, for me, this has actually been the hardest part so far. Losing the weight with low carb is no problem...finding that happy medium is the now the challenge.

That's all there is to it!!

I also made a weeks worth detailed sample Low Carb Diet Plan complete with simple low carb recipes to help figure out what to eat to get started. And if you get a chance, the low carb blog is worth keeping an eye on and I am always adding new stuff (recipes, thoughts, ideas, studies, etc.) to the site as time allows.

Good luck on your own low carb journey.

 

Please note: The information listed above is not intended to be medical advice. I made this site as a journal of my own experiences. What you eat is up to you. Seek appropriate advice from a healthcare provider should you consider a low carb diet. Preferably one who has read some studies on low carb and understands nurtrition. They are out there, I think.

 

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