Foods to Eat on a Low Carbohydrate Diet

Low carb diets have become quite popular, particularly since the introduction of the Atkins diet in 1992. Knowing which foods to eat and which to avoid is an essential key in the success or failure of any low carb diet.

Low Carb Diet's Approach to Nutrition

The first step in determining which foods to eat on a low carbohydrate diet is to understand the objectives and overall aims of this approach to nutrition. Low carb diets are most beneficial to those who are overweight and wish to lose weight quickly. If you are looking for a diet, and you enjoy high-protein foods like meat, eggs and cheese, then a low-carb diet is a good place to start. Low carb diets are especially effective for Type 2 diabetes patients, since they lower insulin production by decreasing the amount of carbohydrates consumed.

Choose Your Foods Wisely

When you are shopping for groceries, be conscious of what foods you need to avoid. Not all low carb diets are the same. Some require complete elimination of carbs from the diet for a number of weeks, and others are a bit more lenient. As a general rule, eliminate foods with white flour, sugar, and honey. Exercise caution when purchasing "sugar free" products. As noted at Wilstar.com, many food products that initially contain no sugars do contain high amounts of carbohydrates, which will be converted into sugars when they enter the bloodstream.

Know Which Foods to Avoid

Foods to avoid while on a low carb diet include fruit, bread, pasta, rice, and potatoes. Some foods, such as cheese, carrots, peas and other starchy vegetables, do not need to be eliminated, but should be limited. Of course, make sure that there are not any diet-specific foods that you need to avoid. Additionally, beware of "hidden carbs," or carbs that are found in unlikely foods. Eggs, deli meats, dairy products, beverages, and many condiments and spices contain low levels of carbohydrates that can impact the success of a low carbohydrate diet.

Considerations

Exercise caution when beginning any low carb diet. Some dieters experience extreme fatigue, headaches, or irritability for the first few weeks of decreased carbohydrate intake. As noted in Lowcarb.ca's online article, "Low Carb Dieting Tips FAQ," these symptoms are normal and should disappear after the body adjusts to new insulin levels. It may be helpful to eat frequent, small meals throughout the day, as well as to increase protein and water intake.

Types of Low Carb Diets

Again, food requirements can vary depending on which low carb diet you choose. Some popular low carb diets include Atkins diet, Protein Power, Zone Diet, and Paleolithic Diet.