Dieters struggled to lose weight on a "fat free" diet for decades but never saw results and even gained weight. The reason is that most fat free diets are loaded with carbohydrates, now known as the dieter's worst enemy. Today, dieters know that if you cut the carbs you'll lose the weight. Kick weight loss into high gear with a 1,500 calorie, daily low carb plan. Eliminate starchy, sugary foods such as white bread, pasta and baked items and replace with fresh vegetables, lean meats, nuts and low-fat dairy for a one way ticket to weight loss.
Stocking Your Kitchen
Start your 1,500-calorie low carb plan by kicking the bad and ugly food to the curb. Rid your cupboard of sugary snacks and cereals, candy and cookies. Banish the tortilla chips, microwave popcorn and white bread, and introduce good, low-carb food, which includes fresh vegetables, dairy, eggs, lean meat and fish.
Purchase low-carb items such as eggs, fish, low-fat dairy, chicken, steak, pork and oils such as olive, canola and flaxseed to kick-start initial weight loss. Select nearly any fresh vegetables but avoid starchy items such as corn and potatoes.
During the first few weeks of a low-carb diet you'll want to snack on foods such as almonds, sugar-free gum, no sugar added fudgesicles or icepops.
Although no calorie sugar substitutes are fine on low carb diets, you'll want to phase them out in a few weeks and begin sweetening foods with low-carb fruit juices to avoid any sugar cravings in the future.
Meal Planning
Create a 1,500-calorie, low-carb daily meal plan by mixing and matching your basic low-carb ingredients to create delicious meals and snacks. For example, have a two-egg omelette with a piece of low-fat cheese for breakfast. For lunch try a wrap sandwich. Pile turkey, tomatoes, ham, arugula and sugar-free ranch dressing on a large piece of green lettuce and wrap. Secure with a wooden toothpick.
Your dinner could include 3 oz. of grilled chicken, two cups of steamed or grilled vegetables, a small salad with sugar-free dressing and a cup of low-fat cottage cheese. Don't forget to have three snacks a day. Choose low-fat, sugar-free yogurt, almonds, raw vegetables with sugar-free dressing, and natural peanut butter with celery.
Maintaining a Low Carb Lifestyle
Eventually you'll want to incorporate good carb foods into your life such as fruits and whole wheat breads and pastas. After a few weeks on a 1,500-calorie, low-carb diet your body will reject sugary, processed foods and crave natural sugars and whole grain foods.
Remain on a 1,500-calorie diet but begin to include good carb foods. Slowly work fruit back into your diet by introducing one item every few weeks. When you have your morning omelette, add a piece of whole wheat toast and a teaspoon of low-calorie butter.
As with any healthy meal plan, flush your body with plenty of water every day, avoid alcohol and caffeine, and begin a daily exercise regimen to build lean, strong muscles.
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