How to Reduce Carbs for Weight Loss

Reducing carbohydrates is an effective weight loss technique. For years, people have used low-carb diets to reduce body fat. The American College of Sports Medicine reports that low-carb diets appear safe and effective in the short-term for those under the age of 50. The Philadelphia VA Medical Center reported in the May 22 issue of the New England Journal of Medicine that that a low-carb diet contributes to greater weight loss, reduction in triglycerides and improvements in insulin sensitivity, compared to low-calorie, high-carb diets, because the body goes into a state of ketosis. Ketosis is a condition where fat fat stores are converted to fuel when glucose (carbohydrates) are reduced.

Things You'll Need

• reduced-carb foods
• diet books
• low-carb recipes
• doctor or nutritionist

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Instructions

• 1

  Understand and accept that your diet will be strictly limited to certain types of foods. If you are the type that can not live without your morning bowl of cereal or bread and butter, a low-carb diet is not for you. These diets require extremely care when making food choices. One slip-up can set your diet back for days. Do not cheat on your diet with carbs or you may not lose weight.

• 2

  Try one of the most effective low carb diets, the Atkins diet. This diet has been used for over 37 years. The Weight and Eating Disorders Program of the University of Pennsylvania School of Medicine reported in 2003 in controlled study that although the Atkins Diet limits carbs and allows unrestricted amounts of protein and fat, these dieters lost twice as much fat at three and six months, than those who consumed a traditional low-fat diet. Atkins dieters also had an increase in HDL (good cholesterol).

• 3

  Try the South Beach Diet. Arthur Agatston, M.D, introduced this three-phase program in his 2003 book, The South Beach Diet. You will begin the diet by consuming only low-fat protein foods as well as nuts, vegetables and heart-healthy oils for two weeks. After two weeks you will incorporate small servings of whole grains, some fruit and dairy, and an occasional glass of wine f you wish. The final phase is called the "maintenance phase," and includes almost every kind of food.

• 4

  Do not cheat on your reduced-carb diet. Will power is key. Cheating on a low-carb diet will set you back, as your blood sugar will rise and your body will revert out of ketosis mode, forcing you to start your low-carb diet all over again.