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Diets to Whittle Your Waist Line

When the goal is weight loss, many people do not have the inclination to remain on a diet in perpetuity, making it necessary to choose a diet that affords results in a minimal amount of time. Studies reported in the New England Journal of Medicine and the November 2003 issue of Mayo Clinic Proceedings (conducted by the Christiana Care Health Services) demonstrate that a low-carb diet is the best way to take quick inches off your waistline. A low-carb diet provides several benefits, both in weight loss and improvements in cholesterol levels.

  1. Low-Carb Theory

    • Understand the science behind low-carb eating to understand its importance to dietary success. According to a study published in the May 2003 issue of the New England Journal of Medicine, low-carb diets carry advantages over traditional low-fat dietary approaches. Participants in the low-carb group of the study lost (on average) 15.2 lbs. in six months, vs. only 6.9 lbs. lost in the control group. Additionally, individuals on the low-carb plan showed improvements in high-density lipoprotein (HDL), the "good" cholesterol, and triglyceride levels over the control group. If you are looking to whittle your waistline and improve your health, a low-carb plan is the way to go.

    Low-Carb Tips

    • Consume a diet that limits carbs. Aim to eat no more than 30 to 50 g of carbs per day while on the plan, ideally spaced out between all your meals. Do not "save up" your carbs to consume one carb-heavy meal at the end of the day, as this will likely impede your overall progress. Eat plenty of lean protein sources (chicken, turkey, fish, eggs and low-fat beef), while making sure that the majority of your fat intake comes from healthier unsaturated fats. Good unsaturated fats to eat include nuts (pecans, walnuts, almonds) and oils (peanut, fish, olive). Additionally, consume as many leafy green vegetables as possible, as this will help keep your fiber intake high without adding excessive carbs to your diet, along with keeping you full while dieting. Good vegetables to eat are broccoli, lettuce, spinach and cucumber. When you eat foods higher in carbs, you are better off getting those carbs from fruits and vegetables than from any other source. Limit your consumption of grains and flour items while on a low-carb diet.

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