The Top 10 Rules of a Low Carb Diet

How does a low carb diet work?

What is Induction?

How long must I maintain ketosis?
How long must I remain on this diet?

What I love about low carb eating!

How does a low carb diet work? A low carb diet works by forcing your body to use its energy reserve, body fat, as fuel. Carbohydrates act as the primary fuel source for your body. When consumed, they give you a burst of energy and are burned off quickly or stored for later use, as fat. When carbohydrate intake is severely reduced, below 20 grams a day as in the Induction phase of the Atkins' Diet, you go into what is called ketosis. Ketosis begins after 48 hours of very low carb consumption. Ketosis is the process of using your body fat as fuel. For a fun explanation of how the foods we eat affect us, check out How Food Works. There's a full page about simple and complex carbohydrates. What is Induction? Induction is the beginning step for Dr. Atkins' Diet. It is a two week process of eating under 20 grams of carbohydrates a day, and therefore inducing ketosis. Check out the Rules of Induction for details. How long must I maintain ketosis? How long must I remain on this diet? Ideally, ketosis should be maintained as long as further weight loss is desired. Dr. Atkins' diet teaches you how to use ketosis to reach your goal weight and remain at your goal weight indefinitely. This diet requires a permanent change in your current eating habits. In his books, Dr. Atkins explains how to find the perfect diet for your own metabolism by first removing and then gradually re-adding complex carbohydrates into your diet until you reach a point where you no longer lose and no longer gain weight. To get the whole story from Dr. Atkins himself: check here to purchase any of Dr. Atkins' books or here to go to Dr. Atkins' Homepage.

The Top 10 Rules of a Low Carb Diet 1. Take your vitamins every day. (Any multivitamin will do. You need this to make up for anything missing from your new diet. They'll help give you energy.) 2. Take a fiber substitute every day. (I take Psyllium Husk Capsules. You need this for regularity. Eating foods practically void of fiber may plug you up a bit.) 3. Count your carbs. (Get a notebook or make a spreadsheet. They add up fast. I have two web based resources listed on my links page for carb counting.) 4. Read food labels. (Lots of foods have hidden carbs, even meats.) 5. Drink lots of water. (I suggest more than the regular, 8 glasses a day.) 6. Take measurements and weigh yourself before beginning the diet. (So you can see exactly how much you're loosing.) 7. Weigh yourself in the morning. (Before eating or drinking anything, and after using the restroom.) 8. Cook regularly. (Pre-made foods are usually much higher in carbs than homemade foods. I dedicate a day out of the week for cooking. That way, I don't have to spend time every day in the kitchen.) 9. Find low carb foods that you really like. (They are out there. Check out my recipe page for items that I love.) 10. Be patient. (This diet does work miraculously, but it also takes time. Weight comes off in spurts, not steadily.)