I frequently get asked, so how do I get started on a low carb plan? Your first step begins with doing your homework and becoming mentally prepared. I am not going to sugar coat it, going low carb causes an initial shock to your system. You will be surprised very quickly how much you’re attached to your carbs. All of a sudden you will begin to crave all things carbs, and this may come as huge surprise to you. This is no time to quit, stay the course, help is on it’s way.
Thankfully, this is a temporary reaction. Once your body changes over to using fat as fuel, ketosis versus glucose, not only will you begin to shed fat very quickly but your energy will begin to soar. You will notice that your sleep will also improve and so will your mood.
However, you will not see these results if you are not consistent. You must stay with the program and not cheat, for a minimum of two months. I know that may seem like a long time, but understand eating low carb isn’t a diet, it’s a lifestyle. So in order to really see the full benefits, it’s going to take true commitment.
The good news is that it does becomes easier with each passing faithful week. Soon you will notice that your carb cravings will reduce significantly. What’s more, your appetite will also stay in check.
If you are a confessed carb addict, your world will change drastically. That being said, you will also get very excited at how quickly the extra weight will come off and how well you will feel. You will notice that your sleep will also improve a great side effect. If you have any inflammation issues, eating low carb is the best defense and one of the main reasons I eat this way.
We know that there are some people who choose to do carb cycling. Where they eat a low carb plan Monday-Friday and then have a cheat day or days during the weekend. The problem is that most people cannot stay on this routine long term. We honestly believe that once you cut down on carbs and then have a cheat moment, it turns on a carb monster switch inside you. We have seen it too many times, all of a sudden you want all things carbs and you want them in a greater amount. For those who have struggled with binging, it is vital to stick with a low carb plan consistently to avoid binge setbacks.
We all have a free will and that includes your choice to eat whatever sugary treat you may want. Do understand though, that it was the carbs that caused you to gain the weight to begin with. A diet high in carbs is also to blame for many health issues. So once you stop the plan you will see the weight creep right back up and the inflammation that was greatly reduce come roaring into your world again.
So how can you stick with a low carb plan long term?
- Measure, yourself for instant motivation. The scale may not always reflect what’s going on, which is why measuring yourself is one of the easiest way to see progress. By all means weigh yourself but just don’t solely depend on it.
- Take pictures! You’ll be amazed just how much your body changes from week to week. Pictures, videos don’t lie, they are a great way to see your progress.
- Watch your carb counts. A true low carb diet, recommends you start with 20 net grams per day for the first two weeks. Then gradually go up to a maximum of 30 net grams. During your first two weeks avoid all fruits even the berries, eventually you can add more choices, always keeping in mind your carb count.
- Watch your ratios. Make sure you’re eating the correct amount of protein, fat and carb grams. To lose the most stored body fat, a typical ratio for the low carb is 65% fat, 30% protein and 5% carbs. If you go the LCHF way your ratios will be higher in the healthy fats 70% and lower in your protein 25 protein and 5% carbs. You will know how what works best for your body by making a small increase in carbs and decrease in protein is a basic way to discover the right levels for your body.
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Learn more about how the science works by watching this short explainer video.
Feel free to reach out to us with your questions. We are here to support you.