How do I Lose Weight by Avoiding Carbohydrates?

According to Duke Magazine, published by Duke University, critics of low-carbohydrate diets say they are dangerous, unsustainable and nutritionally unsound. Although dieters lose weight, critics argue that they lose only water and will regain the weight. However, clinical trials at Duke, Harvard University, and other medical institutions have found that low-carbohydrate diets produce more real weight loss than do low-fat diets. Several diet plans can help you start a low-carbohydrate diet, including Atkins, South Beach, Dr. Phil and Weight Watchers.

Things You'll Need

• Whole foods
• Non-starchy fruits and vegetables
• High-protein foods

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Instructions

• 1

  Remove highly processed carbohydrates from your kitchen shelves, including white flour, white sugar, white rice and white potatoes. They cause a sudden increase in blood sugar, which increases insulin levels, makes you feel hungry and eventually leads to weight gain. Stock up on whole foods such as whole-wheat breads, whole-grain pasta and brown rice.

• 2

  Get rid of fruit juice and soft drinks; drink water instead. Fruit juice contains plenty of carbohydrates, while fresh fruits have superior nutrition and fiber content to keep you feeling full longer. Eat non-starchy fruits and vegetables such as green salads, tomatoes, broccoli, celery and squash.

• 3

  Eliminate processed foods that are high in calories, chemical sweeteners, artificial ingredients and fats--even if they have low carbohydrate content. Such foods include low-carbohydrate candy, ice cream and shakes.

• 4

  Start eating smaller portions at meals and serve high-protein foods at every meal, such as roasted chicken, eggs, cheese cubes and sliced meats. These strategies keep hunger away.