Create a low-carbohydrate diet plan by limiting intake of sugar and refined foods, such as white bread, pasta, cookies, cakes and sodas, states the Mayo Clinic. Low-carbohydrate diets emphasize animal proteins and non-starchy vegetables, while avoiding fruits and their juices, as well as legumes.Continue Reading
There are several easy ways to begin a low-carbohydrate diet plan, according to About.com. First, eliminate sugary drinks. Second, start eating more non-starchy vegetables, which have the advantage of adding filling fiber. Third, add healthy fats to the diet, including olive oil, avocados, nuts and fatty fish, and make sure the diet includes at least 35 percent quality protein. Finally, avoiding white foods automatically eliminates many sugars and refined grains from the diet.
A low-carbohydrate diet typically contains 60 to 130 grams of carbohydrates, equal to 240 to 520 calories from carbohydrates. In contrast, the Dietary Guidelines for Americans recommend that about half of total calories come from carbohydrates, states the Mayo Clinic. In a 2000 calorie daily intake, this amounts to 225 to 325 grams of carbohydrates a day. The weight loss benefits of a low-carbohydrate diet are minimal, states the Mayo Clinic. In addition, while the Mayo Clinic notes that cholesterol levels may improve on a low-carb diet, the American Heart Association says the cardiovascular benefits are inconclusive.Learn more about Nutrition & Diets