Intro to Low Carb Dieting

Hello, everyone! In an effort to create a broader range of resources for beginners, I've decided to write up this guide to low carb dieting, which is something I have experience with.

My Low Carb Story
The first time I did a low carb diet was when I was 17 years old and weighed 274lbs. My mom had been talking about putting me on one for months, researched Atkins, and when we finally took the plunge, I lost several pounds in the first week, and within a few months was down to my then lifetime low weight of 210lbs. But, I didn't maintain, and by the end of college I was back up in the 270s. I began losing weight by lifting and cutting out junk food, and when my weight loss plateaued I went back on the low carb diet. I was pretty successful with it, losing about 6 pounds in the span of a month. Seeing my success, my parents also decided to give it a go. They weren't so successful, and I think the fact that they had the "occasional treat": cake, french fries, and other carb-laden (and also generally unhealthy) foods, typically a several times a week, may have had something to do with it.

What are carbs?
Carbs are mostly sugars and starches. They're found in high concentration in a lot of foods: bread, pasta, potatoes, fruit, beans, and anything sugary like candy and soda. You won't necessarily have to live your life without these foods, you'll just have to be more conscious of how you're eating them.

How does low carb dieting work?
Here's the basic science behind it. Typically, your body relies on carbohydrates as its primary source of energy, and only burns fat once carbs have depleted. If you deprive your body of carbs, it will go into a state called ketosis, and primarily burn fat instead, making your fat stores a more accessible form of energy. Furthermore, since fat molecules are more complex than carbohydrate molecules, it takes more energy to break them down into a useful form, causing your body to burn more calories in its at rest state.

The Atkins method
This is the method I'm most familiar with, since I've done it. For the first week, you are allowed to consume 20g "Net Carbs" per day. To calculate the net carbs in a food, take the total carbs, and subtract fiber and sugar alcohol. For the second week, you are allowed 25g net carbs. You may continue increasing your carb intake by 5g/day, every week, until you get to a point where your weight loss slows. Then, increase or decrease to continue losing, or to maintain weight.

Low carb foods
Meat, poultry, seafood, cheese, eggs, soy products, and most vegetables naturally have little or no carbs in them, this is what your diet will mainly consist of. Since you aren't eating a lot of carbs, you'll get most of your calories from protein and fat. However, one thing a lot of people don't realize is that not all high protein foods are low in carbs. Milk, beans, and nuts, while all high in protein, are also high in carbs. Also, be sure to read labels, especially on processed foods. For example, some sausages have a lot of sugar added to them, and you could fill your daily carb allotment with just a couple links. Also, be aware of any condiments you're using. Ketchup, barbecue sauce, and even some taco seasoning have carbs in them. Be sure to read labels!

A lot of manufacturers have tried to capitalize on the success of low carb dieting by offering low carb versions of popular foods. For example, you may find things like bread made from flax seed or ice cream sweetened artificially. I will say that some of these products don't taste too bad (but some of them do). Also, again, be sure to read the labels. These foods may have less carbs than their counterparts, but still may not fit into your diet.

A carb is a carb is a carb?
Not really. When you do get your carbs, it's better to get them from more complex sources, like whole grains, fresh fruits, beans, etc. These will digest slower, which will be more beneficial to you. Try to avoid refined sugar, potatoes, or refined starches like white bread or pasta.

Low carb lifestyle changes
Dieting can be tough, and having a big list of foods you cannot eat can be challenging, especially in social situations. But here are some ways to help you handle it.
-A lot of people drink their carbs. Simple changes can be made like switching from regular soda to diet soda (or water), and sweetening your coffee or tea with splenda or another low calorie sweetener can cut out a lot of carbs.
-On that note, if you drink alcoholic beverages, be aware of what you're drinking. Many cocktails are made with sugary juices, sodas, or drink mixes, and most liqueurs are very sugary. Plus, beer (including some "light" beers) are high in carbs. If you're going out drinking, do some homework. Vodka, gin, whiskey, and some varieties of rum have no carbs in them, mix with diet soda for a no carb drink. Also, the amount of carbs in light beer can vary greatly. As a beer snob, it pains me to say this, but products made by Miller, Coors and Budweiser are often going to be better choices than those made by a craft brewer. For example, Budweiser Select and MGD64 come in at around 3g carbs per serving, whereas Sam Adams Light has almost 10.
-Many restaurants have a low carb menu. If not, almost any restaurant will make low carb substitutions for you. Like, going to a diner to get a burger, you can request it without a bun, or on lettuce, and substitute the fries for a vegetable option.
-Really, though, it will often come down to saying "Sorry, I can't eat that." If you're going to a party or other social event where high carb foods will be served, plan for it in advance.

Is low carb for you?
Many low carbers insist that this is the best way to lose weight. While I have had success personally, I realize that this diet isn't for everyone. If you're a vegan or vegetarian, or otherwise aren't a big fan of meat, this diet may not be for you. If you like starchy foods too much and can't imagine yourself without them, again, this may not be for you. Also, if you are trying to build muscle and don't have a lot of body fat, this diet may not be for you. The lower your body fat is, the more dependent your body is on carbs for muscle building. But if you do decide to try out low carb dieting, Atkins and South Beach are both tried and true approaches. I recommend doing your own research into them before taking the next step.