Low Carb Diet Advice

xdelgadop
xdelgadop Posts: 5 Member
in Food and Nutrition
Good morning,

How does one start a low carb diet?
Should I start right away eating less carbs or is there a way to kick start the low carb diet?

Please advise.

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Start by asking yourself "why low carb".
    There is no kick start, just eat less carbs and more fat.
    Read up on nutrition to make sure your diet is balanced.
  • yarwell
    yarwell Posts: 10,477 Member
    The Atkins diet approach is a 2 week initial period that is the most restrictive (20g carbs) followed by a phased progression.
  • drachfit
    drachfit Posts: 217 Member
    you just stop eating carbs. there is no "kick start." what does it even mean to "kick start" a diet?

    but first, why do you think you need to stop eating carbs in the first place?
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    The only kick start is some intense exercise to deplete your glycogen stores if you are planning to go low enough to be in ketosis. It isn't necessary though, it just speeds up the process of getting into deeper ketosis by a day or two.

    Atkins is a good start or guide. The Induction phase has carbs at ketosis levels (below 20-50g of carbs per day causes deeper ketosis). The Dukan diet and South Beach diet are also fairly low carb.

    The fastest way to cut carbs is to cut sugar added foods (candies, sodas), baked goods made from flours (bread, muffins, and things like noodles), grains (corn, rice quinoa). Some people still include reduced amounts of flours and grains in their diet if they are not very low carb). Then cut out or reduce starchy root vegetables (potatoes, carrots, turnips, etc) and sweet fruits like raisins and grapes, and tropical fruits.

    Replace cut carbs with increased fats.

    Consider increasing sodium. Those who cut carbs severely should increase sodium to at least 3000-5000 mg per day or their electrolytes will go low and affect potassium and magnesium levels. If you get headaches, fatigued, brain fog, muscle aches or spasms, it probably means you need more sodium.

    Good luck!
  • ladipoet
    ladipoet Posts: 4,180 Member
    OP, suggest you visit the main low carber group here in MFP. It's where most of us Ketofiles tend to hang out:

    http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

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