Low-Carb Diet 12 steps

Consider these 12 helpful tips when switching to a low-carb diet.
People with some diasease should consider first: calling their Doctor for their advice.
Steps: 1-6
How Do I Begin?
Switching to a low-carbohydrate diet requires more than just swapping meat for
pasta, and eggs for your morning bagel. The following tips, suggestions, and advice
will help ease the transition from a high- to low-carbohydrate diet.
1. Make every carbohydrate count. When you eat carbohydrates, reach for complex
carbohydrates such as whole grain breads and pasta, legumes, nonstarchy fruits, and
2. Pick produce that triggers lower glucose response. Fruits and vegetables with the
lowest glycemic index include apples, apricots, asparagus, broccoli, Brussels sprouts,
cauliflower, celery, cherries, cucumber, grapefruit, green beans, lettuce, mushrooms,
onions, plums, spinach, strawberries, sweet peppers, tomatoes, and zucchini.
Moderate-GI produce includes cantaloupe, grapes, oranges, orange juice, peaches,
peas, pineapple, yams, and watermelon. High-GI fruits and vegetables include
bananas, beets, carrots, corn, potatoes, and raisins.
3. Read labels. Food labels are required to show how many grams of carbohydrates
are in each serving. By reading labels carefully, you can track how many carbohydrate
grams are in all the foods you eat.
4. Skip the soft drinks. Soda, sports drinks, sweetened juices, and other soft drinks
are chock-full of low-quality carbohydrates. When you’re thirsty, choose diet sodas,
sugar-free iced tea, or seltzer water with a splash of lemon instead.
5. Think ahead when dining out. You can eat in restaurants when you’re on a
low-carbohydrate diet. Pick a restaurant whose menu doesn’t revolve around bread
or pasta — a seafood restaurant is an excellent choice. Second, plan your day’s diet
around the restaurant meal. If you’ve got your heart set on a hunk of French bread at
dinner, go light on carbohydrates at breakfast and lunch. Third, when you place your
order, don’t be afraid to ask the waitress to leave off the bun or breading. You’re
paying for the meal, after all, and it should be served the way you like it.
6. Stock your kitchen with low-carbohydrate foods and snacks. Fill the pantry and
fridge with nonstarchy fruits and vegetables, fresh fish and shellfish, lean meats and
poultry, dairy products, and low-carbohydrate snack bars.
Steps 7-12
7. Go nuts about nuts. A variety of studies have shown that peanuts and other nuts,
which are rich in monounsaturated fats, help contribute to weight loss and heart
health. What’s more, they are rich in magnesium, folate, fiber, copper, vitamin E, and
arginine, all of which play an important role in the prevention of heart disease. Smear
peanut butter on a sliced apple, sprinkle chopped almonds on a salad or in yogurt, or
reach for a handful of nuts instead of a bag of potato chips.
8. Have an oil change. Select heart-healthy monounsaturated oils such as peanut,
olive oil, and canola oil for cooking and salad dressings.
9. Watch your condiments. Carbohydrates hide in condiments such as relish and
ketchup, which each have 4 grams of carbohydrates per tablespoon, and barbecue
sauce, with about 8 grams of carbohydrates per tablespoon.
10. Choose lean meats. If you’re switching from a low-fat to a low-carbohydrate diet,
you might think you now have license to eat lots of fatty meats. Forget it. Fatty meats
are high in saturated fat, which is bad for your heart. Select lean beef, pork, or
poultry. Remove any skin and trim visible fat.
11. Fill up on fish. Seafood is high in protein and contains omega-3 fatty acids, which
are polyunsaturated fatty acids that protect against heart attack and are vital to the
proper function of brain and nerve cells. Omega-3 fatty acids are particularly
abundant in higher-fat, cold-water fish such as mackerel, albacore tuna, salmon,
sardines, and lake trout. All seafood, including shellfish and crustaceans such as
oysters and shrimp, contain omega-3 fatty acids.
12. Get out and move. Exercise is a crucial part of any diet. It speeds up metabolism,
burns calories, strengthens and tones muscles, increases flexibility, boosts mood,
improves circulation, and so much more. Aim for at least 30 minutes of moderate
exercise such as walking, biking, or swimming at least five days a week, and more if
you can fit it in. Make exercise more enjoyable by working out with friends, giving
yourself nonfood rewards when you reach your goals, and trying new sports.
Combining moderate exercise with a healthful, low-carbohydrate eating plan will help
you lose weight and stay healthy.
Originally published in the Easy Everyday Low Carb Cookbook, from the Editors of
Better Homes & Gardens magazine.
Not modified at all.
Source BHG.

Acerca de Fiorella Parodi Solari

Peruvian Realtor, officially registered in the Ministerio de Vivienda under the code: Pn-1160, continuosly working in the area, offering my advice and consultation, in order to create among clients and me a straight and efficient communication channel. Preferably under order. Live and know perfectly Lima and Perú. This is essential to build good relations among buyers and sellers. Specially when talking about Investment in a foreign Country. As Graphic Designer, and web developer, Im always seaching new methods to engage people and their lifes with Technology, Have and write several Blogs. Work as advisor in these matter. My passion is to discover new tendencies and ways to use marketing and technology. As Photographer, Im always covering life as I see... I love Green Areas, iTweet, ifb, iApple, iLove technology, i Pretend to Save the rainforest to. In Facebook, My sister and I run a Cause: to wich anyone may join for free: "Salvemos la Selva Amazonica, Saving the Amazonas Rainforest" If you are interested in helping US. to Save some green part of the Planet, Join the Cause! And if you want to help us, partnering to work and make it happen, write me. To contact me: Via email or IM- also via Facetime. Its the better way to reach me. I´ll write back for sure! Fiorella Parodi Solari fps / Concept
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2 respuestas a Low-Carb Diet 12 steps

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