A Low Sugar Low Carbohydrate Diet

by Kim Catanzarite

Overview

There are two ways to go about a low-sugar, low-carb diet. You can follow one of the well-known low-carb diets--Atkins, South Beach and Protein Power are some of the most popular-- or you can go at it in a more independent way, simply by making low-carb choices without the structure of a formal diet. Either way, you will have to monitor what you consume and keep your carb intake down. A diet journal is recommended.
Understand Carbs

The first thing you must do for this diet is learn about carbohydrates. There are simple (bad) carbs and complex (good) carbs. Glazed donuts, bagels, potatoes, candy and other high-sugar treats are examples of foods that contain a lot of simple carbs. Simple carbs cause a quick rise in blood sugar and the body releases insulin to keep it from going too high. The insulin then signals the body to store energy, much of it in the form of fat. Complex carbs include whole-grain breads, long-grain rice, oats and high-fiber cereals, all of which are processed at a slower pace and therefore do not cause a drastic spike in insulin.

Revamp the Pantry

If your staple meals currently include bread, baked goods and sugary treats, your diet is in for an overhaul--and so is your pantry. Read the nutritional labels on the foods you commonly eat and get rid of all the high-carb meals and snacks you find. Then go to the food store and stock up on low-carb and no-carb alternatives. This means eggs, cheese and other dairy, lettuce, nonstarchy vegetables, lean meats and nuts.
Count Carbs

It's helpful to consult a directory of foods and their carbohydrate content so you can plan your meals according to how many carbs you want to eat in a day. The Atkins diet (and others like it) calls for 20 grams of carbohydrates in the first phase to force the body into a state of ketosis. A body in ketosis has so few carbs to use as energy that it resorts to burning fat stores. In the weeks that follow the first phase of Atkins and other low-carb diets, the dieter gradually ups the carb count by adding complex carbohydrates.
Find Low-carb Recipes

Browse the Internet and thumb through cookbooks at the library and in the bargain book section of bookstores. Watch cooking shows like Fit TV's "Blaine's Low Carb Kitchen," or take a low-carb or diabetic cooking course. Then practice cooking meals that satisfy without the sugar and carbohydrates.