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Consuming a low-carb diet can help you achieve your weight-loss goals.
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People choose low-carb diets to lose weight, thus reducing their risk factors for heart disease, diabetes, cancer and metabolic syndrome. Carbohydrates are added to many processed foods in the form of sugar and occur naturally in foods like fruits, starchy vegetables, milk and grains. Loosing weight on a low-carb diet requires diet planning, monitoring and record-keeping.
Calculate your basal metabolic rate, or BMR. This is the number of calories your body uses to function on a daily basis. To determine this, enter your gender, age, height, weight and activity level into an online BMR calculator. Record this number for future reference.
Calculate how many calories you need to consume each day to lose weight. If you cut your calorie intake by 3,500 calories over the course of a week, which is 500 calories each day, you should lose about 1 pound that week. Cutting 1,000 calories each day would equate to losing 2 pounds each week. Subtract 500 to 1,000 calories from your BMR to lose about 1 to 2 pounds each week. For example, someone who has a BMR of 2,000 calories should consume 1,500 calories each day to lose about 1 pound per week.
Set your daily carbohydrate intake goal. For most low-carb diets, the daily carbohydrate limit is around 50 to 150 grams of carbohydrates each day. You may want to consult your doctor or registered dietitian when deciding how many carbohydrates you want to eat each day. Record your carbohydrate intake goal for future reference.
Plan your diet and consume foods that fall within your new dietary goals. Study low-carbohydrate foods and determine which ones you enjoy. Plan your meals around foods that are appealing to your unique taste. For example, someone with a BMR of 2,000 calories may choose to consume 1,500 calories and 100 grams of carbohydrates each day in order to lose 1 pound each week. Record your daily food intake on paper and use a calculator and your nutrition content guide to keep track of your goals.
Weigh yourself once a week, at the same time of the day to track weight loss. Record your weekly weight. If you lose about 2 pounds each week, it will take about 20 weeks to lose 40 pounds.
Items you will need
Pen or pencil
Nutrition content guide
Online BMR calculator
You can lose weight faster by increasing your activity level. There are cell phone apps and printed food journals available that you can use to record your food intake and weight loss progress, instead of simply using paper.
Lowering your calorie intake drastically can be dangerous, so speak with your doctor or registered dietitian before decreasing your calorie count by more than 500 calories a day. Do not change your food intake or begin a new diet without speaking with your doctor or registered dietitian. Do not restrict carbohydrate intake to less than 50 grams per day without medical supervision because this can lead to serious health issues such as dizziness, weakness and ketosis.