By Steven Everly
If you're reading this, you are probably familiar with the impressive health benefits of a low carb diet plan, which have been demonstrated in many mainstream nutritional studies. These benefits include fat loss, appetite reduction, enhanced metabolism, greater energy, and reduced risk-markers for many life-threatening diseases like heart disease, diabetes, and cancer.
So what is the best way to get started? This article covers 7 of the best time-tested strategies to get you on a low carb diet plan (that lasts).
1) Start Small
One common mistake people make is taking on too much, too quickly. While diving in the deep end shows strong motivation, it's a lot like sprinting at the start of a marathon, and can ultimately lead to frustration and returning to old habits.
Instead, try to focus on making a few positive changes gradually, so you can experiment with what works best for you. If you try to burden yourself all at once by telling yourself you "can't have" certain foods, that will generally lead to greater desires and cravings for those "forbidden" foods. By taking small steps over a period of time, you can comfortably adopt a low carb diet plan that is sustainable for your long-term health.
2) Remove Bad Foods
Begin by having a look at the food in your kitchen, including the snacks, cooking products, and groceries that you buy on a weekly basis. The first step is to start removing items that contain high levels of simple carbohydrates and sugars, which should be reduced in your weekly diet. As creatures of habit, we tend to do what is convenient, and that includes eating things that are nearby. So start selectively removing those processed foods that contain high fructose corn syrup, those refined white flours, and other items high in carbohydrates that contribute to more glucose and fat storage in your body.
3) Include Good Foods
On your next trip to the grocery store, make sure to load up on delicious healthy foods that are high in good fats, protein, and nutrients that your body really needs. Look for things that are appealing to you, like high-quality meats, eggs, leafy green vegetables, fruits, nuts and seeds. Also, try cooking foods with better oils by using olive oil or coconut oil (which are great substitutes for less-healthy fats like vegetable oil). Try searching for low carb shopping lists online to find good ideas before your next trip to the grocery store.
4) Get Support
Do you have a friend, spouse, or family member who can join you (or support you from the sidelines)? Try talking with them about your goals, because teamwork is always better for accountability. The more you can find encouragement through a like-minded community, the better your chances of learning faster and achieving lasting success. There is no reason to go-it-alone, especially when you can find inspiration through people on YouTube, a great low carb nutritional book, or passionate bloggers who would love to hear from you, share their experiences, and offer valuable knowledge.
So get engaged!
5) Focus on Your Habits
Habit is an extremely powerful driving force behind human behavior. For better success on a low carb diet plan, take a close look at any habits that may be preventing you from eating well (make a list). Then, start with just a single habit (maybe it's that bagel you get from the deli every morning on the way to the office), and find a way to replace that habit with a healthier one (like making a green smoothie for your walk instead). Once that habit has been substituted, repeat the process.
Instead of simply removing old habits, it is absolutely crucial to replace those habits with better ones. Just like your food intake - the idea is not to reduce how much you eat, but rather to gradually substitute unhealthy foods for healthier ones.
The same is true of habits. The goal is not to combat our tendency to form habits - instead we want to substitute unhealthy habits with healthier ones. By doing this gradually and deliberately, your chances of success will improve dramatically. This way you will truly be in control of which behaviors you embrace, rather than allowing yourself to passively fall into mediocre choices or return to old ways.
6) Pay Attention to Results
As you start making changes, you will likely notice improvements in your health. Have you lost body fat? Are you feeling less hungry? Do you have more energy throughout the day? Are you getting compliments on your physique or your skin clarity?
If you are like many people who have experimented with a low carb diet plan, the answer to many of these questions will be "YES!" Try not to take this for granted, because these lasting benefits will become the strongest form of motivation to keep you on track in your healthier lifestyle. It might help to document these changes by using a scale, keeping a quick journal, or taking time to reflect on how you used to feel before making changes.
7) Find a Good Cookbook
For some who are used to eating processed or prepared foods, it can be challenging figuring out how to cook great meals without spending too much time in the kitchen. If you feel like switching to a low carb diet plan is too costly, time-consuming, or boring, then you should absolutely consider getting some good recipe guides or cookbooks that focus on low carb foods.
Low carb eating can be delicious, convenient, and very interesting over the long-term if you have access to good meal ideas and preparation tips. Set yourself up for success by finding a great cooking resource to keep your meal ideas fresh and creative. This way your journey to better health will be more convenient, more enjoyable, and more fun!
To learn more about cooking on a low carb diet plan, I highly recommend that you check out one of the best resources available right now. This recipe collection has gained a great deal of attention recently by showing how low carb foods can boost your metabolism.
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