The word diet has a lot of scary connotations. Many people associate it with food deprivation and look up the word as a death knoll to flavor and satiety. The actual definition of the word diet refers to food that is eaten, not eaten. A low-carb diet is a food plan where all of the complex carbohydrates are replaced with fats and proteins.

Ironically, for decades Americans have been taught to eat based on a food pyramid that emphasizes carbohydrates and keeps fat consumption low. The result of this mismanagement of food is that Americans are now the fattest people on the earth. Dieticians are only just beginning to see the error in their ways and have changed the “sensible diet” to weigh heavily on proteins, fats, and “good carbs” (high fiber fruits, nuts, green leafy vegetables).

There are a plethora of benefits from eating a “lo-carb” diet. Probably the most popular reason is that you can eat until you are full. Protein and fat increase satiety, so you are not very likely to leave the table hungry when eating lo-carb. A lo-carb diet burns fat, lowers the insulin in the body (diabetic friendly), reduces bad cholesterol, and lowers blood pressure.

Many people have tried, and succeeded in improving their health with following a strict lo-carb diet. But for some, the constant “carb counting” echoes the days of calorie-counting-food-deprivation. A low carbohydrate diet does not have to be that “clinical.” Just a few simple changes to how you shop and what you eat can have you “lo-carbing” like a pro.

High carbohydrate foods can be spotted at a glance: they all come in cans and boxes. That’s because any and all processing of food tremendously raises the carbohydrate count. Simply stated, if the food on your plate has ever passed through a factory, then don’t eat it.

The biggest change in your life will happen at the grocery store. When buying food, stick to the outer walls; never go up and down any aisles. All grocery stores keep their fresh produce, meats, and dairy (not, or least, processed foods) along the outer walls. The aisles are reserved for frozen, canned, and boxed foods (i.e. highly processed). Just be wary of the grocery store’s bakery. While the bakery is also along the outer wall, it is just a den of carbohydrate iniquity. Avoid it like the plague.

The next lifestyle change to make in a lo-carb diet is to increase your protein consumption. Chow down on all the meat you want. Roasted, fried, grilled, or boiled, you can eat your favorite meats to your heart’s content. (Note: remember that some lunch meats are highly processed and should be used less often than whole meats).

Avoid “diet” foods. While these foods have no carbohydrates, many of the chemicals in them have been proven to increase you cravings for carbs.

Never eat “white” food. White rice, white sugar, and white flour (and the foods made from these substances) are the most extremely processed foods on the planet and should be avoided.

You don’t need to stop eating the meal entrees you like; you just need to adjust your recipes a bit. Substitute spaghetti squash or eggplant for pasta. Zucchini, summer squash, shredded cabbage, and bean sprouts also make wonderful pasta substitutes.

Replace mashed potatoes with mashed cauliflower. Celery root, turnips, and rutabagas are all successful alternative options for potatoes in your favorite recipes.

Grated cauliflower is an excellent replacement for rice. Shred the whole head in either a food processor or a hand grater then microwave (without water). Few people can tell the difference.

Avoid cereals and breads.

A healthy weight and diet can be had with very little effort and only minor changes to your eating lifestyle.

Labels: Tips