This is a great ebook for those who really looking for free help to lose weight.

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31. This site and all the information here are provided to you for information and education purposes o
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em, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording,
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Copyright Act, without the prior written permission of the Publisher and Author.Table of Contents T
OC f hIntroduction4
Personal Welcome To The Low Carbohydrate Lifestyle4
History of Low Carb Dieting5
Low Carbohydrate Diets Defined6
Effects of Eating Too Many Simple & Refined Carbohydrates8
The Biology Of Carbohydrate Break Down10
Carbohydrates And Weight Gain12
Chapter Overview14
News & Information16
Low Carbohydrate Studies17
Low Carb Vs. Low Fat Diets19
Chapter Summary20
Low Carbohydrate Basics For Beginners21
Weeks One And Two21
Body Fat Measurements23
Hunger Pangs25
Week Three and Beyond26
Types Of Low Carb Diets27
Atkins28
Carbohydrate Addicts Diet30
South Beach Diet31
Sugar Busters Diet32
Zone Diet33
Selecting The Right Diet34
Exercise As Part Of A Low Carb Diet35
Chapter Summary37
Low Carbohydrate Diet Do s And Don ts39
A Word On Goal Setting42

32. Specific43
Measurable44
Attainable44
Reasonable45
Tangible45
Chapter Summary45
Action Plan For Success47
7 Steps For Low Carb Success47
Chapter Summary48
Appendix I50
Resources51
Final Words And Tips52
How To Make Low Carb Work For You52
Introduction TC "Introduction" l 1
Congratulations! If you are reading this book, you are taking your first step toward healthier living.
There are many ways you can improve your health and fitness. You can exercise, you can meditat
e, you can diet or you can combine all three and then some.
While there are many different approaches to health and wellness, this book focuses on those inte
rested in low carbohydrate diets and lifestyles. While a low carbohydrate lifestyle is not for everyon
e, it may benefit many and may help you achieve your weight loss and fitness goals. How do you g
o about starting a low carbohydrate diet? We ll take you step-by-step through the process. Your jo
b? Sit back, relax and enjoy your stay.
Personal Welcome To The Low Carbohydrate Lifestyle TC "Personal Welcome To The Low Carbo
hydrate Lifestyle" l 2
Welcome to your journey to a happy, safe and healthy low carbohydrate diet (low carb diet). There
are many different diets on the market today. There are low carb diets, low fat diets, grapefruit diet
s, whole foods diets, vegetarian diets and vegan diets& the list goes on and on.
How do you decide which diet is right for you? For most consumers, finding the right diet plan is co
nfusing at best, frustrating at the very least. Depending on your health and fitness goals, your healt
hcare provider may recommend a low carb diet. A low carbohydrate diet can be helpful for someo
ne who wants to lose weight, lower their cholesterol and improve their overall health and fitness le
vels.
How do you know if a low carbohydrate diet is right for you? The first step is learning everything yo
u can about low carb diets. In this guide, we ll let you in on the insider secrets to successful low ca
rb dieting. If you decide this diet is the right one for you, you ll find everything you need in this han
dy book to guide you through your low carb journey.
Before we begin our journey, it is important you understand what a low carbohydrate diet really is,
what it involves and how it can benefit you. For most people, deciding to go low carb is a lifelong j
ourney. Before you decide to start this journey, let s learn a little bit more about low carbohydrate d
iet s foundation and philosophy.
We ll begin with a comprehensive review of what low carb dieting is all about and how the idea of l
ow carbohydrate dieting originated.

33. History of Low Carb Dieting TC "History of Low Carb Dieting" l 2
In prehistoric times, there was no such thing as a high carbohydrate diet. Today however, carbohy
drates bombard and dominate most people s diets. Once humankind figured out how to process f
oods, carbohydrate consumption became the norm rather than the exception to the rule.
Early man however, rarely relied on carbohydrates as the staple of their diet. In fact, the earliest di
et for human beings consisted of lean proteins, vegetables, fruits, seeds and nuts.
Carbohydrate consumption, especially refined carbohydrate consumption, is a relatively modern p
henomenon, one that slowly evolved as human beings discovered new ways to process foods.
Interestingly, there is little evidence suggesting obesity and other weight issues were a problem ce
nturies ago. Yet today, there are literally thousands of people that struggle with weight related issu
es including obesity and overweight.
Some blame this change on our increased consumption of processed carbohydrates.
Many hypothesize our bodies are genetically designed to adopt a low carbohydrate diet, because
early humans had to eat what nature provided. Some complex carbohydrates including cruciferous
vegetables contain plenty of fiber and cellulose, both helpful for preserving proper body functions.
These types of carbohydrates also contain some essential vitamins and nutrients in their raw state
s.
Our bodies are not genetically designed to excel when provided with high volumes of simple or refi
ned carbohydrates.
One reason for this is these products do not contain enough fiber and convert too quickly into simp
le sugars in the body.
Eating too many simple or refined carbohydrates interferes with our body s natural carbohydrate m
etabolism, leading to an increase in insulin output, a condition called hyperinsulinism and insulin re
sistance. Many health issues, including heart disease, may result. We ll talk a little bit more later a
bout how our bodies process carbohydrates.
Meanwhile, let s learn more about what low carbohydrates are and how you may benefit from the
m.
Low Carbohydrate Diets Defined TC "Low Carbohydrate Diets Defined" l 2
A low carbohydrate diet typically is a diet high in lean proteins, vegetables, certain fruits, nuts and
seeds. Keep in mind that a low carbohydrate is not the same as a NO carbohydrate. A diet where
people avoid carbohydrates almost entirely is more akin to a ketogenic diet than a low carbohydrat
e diet.
For purposes of this book, we will focus on a low carbohydrate diet as one that highlights a decrea
sed intake of certain types of carbohydrates. (Though we will mention ketogenic diets briefly in this
book for your benefit).

34. Most low carbohydrate diets adopt common principles. They are for the most part, simple to follow.
That is one reason most people prefer low-carbing.
What are some of the key features and common principles low carbohydrate diets share? These
may include engaging in an introductory phase where you severely restrict your carbohydrate intak
e, followed by an ongoing or maintenance phase where you lose weight and then uphold your wei
ght. The key to a successful low carb diet is limitation of one s intake of simple and refined carboh
ydrates. To understand what this means, you must first understand what the different types of carb
ohydrates are.
Simple Carbohydrates
Simple carbohydrates are those with one to three units of sugar linked with other molecules. Most
simple carbohydrates are sweet foods the body easily converts to sugar after consumption.
This can lead to an immediate surge in energy followed by a crash or sense of drowsiness. Examp
les include sweet fruits.
Refined Carbohydrates
Refined carbohydrates include any processed or manufactured carbohydrates. This means before
you eat a product, a company messes with it, which typically involves adding chemicals, preserva
tives or the breaking down of a carbohydrate into a simpler sugar. Examples of refined carbohydra
tes include (but are not limited to):
Sugar
White flour products (like white bread)
Crackers
White rice
Noodles, and
Cereal
Many use the term refined to describe these carbohydrates because their molecular make-up is v
ery close to pure sugar. Most refined carbohydrates have the same effect on the body that sugar
might& it causes health problems. Over consumption of sugary foods can lead to multiple health p
roblems including diabetes. Whereas in times of old people consumed less than 4 total pounds of
sugar or refined carbohydrates a year, that number has risen dramatically. In fact, most people will
consume 3-4 pounds of sugar in a week to one month in modern society.
Complex Carbohydrates
Complex carbohydrates are the least sinister of all carbohydrates and worthwhile to the body in ce
rtain quantities. These carbohydrates contain fiber and cellulose, which help our body s work prop
erly.
This category of carbohydrates includes vegetables like lettuce, kale and broccoli. These foods ar
e high in fiber. High fiber diets provide positive health benefits including a decreased risk for cance
r, arthritis and diabetes.
Complex carbohydrates may also contain lower fiber foods like whole grain rice, squash and tomat
oes.

35. Effects of Eating Too Many Simple & Refined Carbohydrates TC "Effects of Eating Too Many Sim
ple & Refined Carbohydrates" l 2
Eating too much sugar and other refined carbohydrates has many effects on the body. High blood
sugar levels can cause anxiety, increased energy followed by an energy crash (and cravings for
more sugar), mood swings, lethargy and other undesirable symptoms.
Some research suggests that over consumption of processed foods may contribute to children s di
seases including ADHD. A study published in the Southern Medical Journal in 1982 suggests that
sugar consumption results in hyperactivity and other destructive behaviors in children. The cause
may include consumption of refined carbohydrates leading to a condition called hypoglycemia and
hyperkinesis.
Anatomy Of A Low Carbohydrate Diet
Most low carbohydrate diets share common principles and phases. These principles and phases i
nclude:
An introductory period or phase where the participant must work to severely minimize carbohydrat
e intake. Typically this involves consuming less than 20 grams of carbohydrates each day.
An ongoing or weight loss period, where the participant continues to limit overall carbohydrate inta
ke to allow a weight loss of 1-2 pounds every week.
A maintenance phase, where the participant may increase carbohydrate consumption to a point w
here they are no longer losing weight, but not gaining weight either.
At any point, a person may re-enter the introductory phase and restart the diet if they find they are
gaining weight. For many people, it takes some time to determine the exact level of carbohydrates
they need to eat to maximize weight loss while preserving their energy levels.
The Biology Of Carbohydrate Break Down TC "The Biology Of Carbohydrate Break Down" l 2
Let s talk a bit more about how our bodies break down carbohydrates so you understand better th
e relationship between simple, refined and complex carbohydrates. This will help you make a mor
e educated decision when selecting the diet plan best for you.
The food you eat raises your blood sugar at varying levels over a two-or three hour time frame. Ma
ny people use the glycemic index to find out how fast our body breaks down carbohydrates and rai
ses blood sugar.
Glycemic Index Defined
The glycemic index refers to a ranking system individuals and researchers use to rank or identify c
arbohydrates by the effects they have on the body s blood glucose levels. This ranking system co
mpares the number of carbohydrates a food has and ranks the number of carbs with the speed wit
h which those carbs influence blood glucose levels. For low carb dieters, generally foods lower on
the glycemic index are better, because they provide more lasting energy and are less likely to resu
lt in blood sugar highs and lows.

36. Any food that breaks down quickly during the digestion phase ranks higher on the glycemic index.
Your body also uses less energy to convert these foods into sugar, which means your metabolism
doesn t have to work as hard (so you are not as likely to lose weight when you eat them).
The glycemic index lists foods that are low meaning carbohydrates in the low category have an in
dex level of 55 or less. These include complex carbohydrates, which break down slower in the bod
y.
The slower carbohydrates break down, the longer you feel full and the greater your chances for we
ight loss.
Generally carbohydrates serve as an important energy source for the body. Even low carbohydrat
e fans should know that carbohydrates are important for the body s general functioning and proces
ses. While you do not need to eat a diet that consists mostly of carbohydrates, most diets should i
nclude at least some complex carbohydrates to fuel the body and provide constant energy.
To figure out what carbohydrates are best for you, it helps to know what carbohydrates are made
of. Most carbohydrates include three key ingredients, including starch, cellulose and sugars. Our b
odies use each of these substances in different ways.
Typically, our bodies use carbohydrates as a source of fuel or energy. The body breaks down carb
ohydrates by converting them into the simple sugar glucose. This stimulates the body to produce i
nsulin, a hormone that transfers glucose to various parts of the body.
If you eat too many refined foods or simple sugars, your body produces excess glucose and then s
tores it, meaning you store more fat. You also have less energy because the body processes thes
e carbohydrates too quickly. Simple carbohydrates are easy to break down, so if you need a quick
jump start they serve as an excellent fuel source. However, they do not provide the body with long
-lasting energy, which for many results in greater food consumption (to provide lasting energy).
Carbohydrates And Weight Gain TC "Carbohydrates And Weight Gain" l 2
DO carbohydrates cause weight gain? When you eat too many refined and simple carbohydrates,
you are much more likely to store fat. Why? Your body breaks down these carbohydrates easily, a
nd stores any excesses in fat cells when your liver and muscles become overloaded with energy.
Remember however, that if you eat too much of anything you are more likely to put on fat. You hav
e to eat as much as your body needs to run efficiently. If you eat too much food, whether protein, f
at or carbo
!"#$%&'()*+,-./0123456789:;?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[]^_`abcdefghijklmnopqrst
uvwxyz{|}~•hydrates, you are likely to gain weight.
Most people, however, tend to overeat more when they incorporate more simple and refined carbo
hydrates in their diet. This is because these carbohydrates are burned up quickly, and cause ener
gy highs and lows. When your body hits an energy low, it immediately sends hunger signals to you
so you want to eat more food. This happens regardless of whether you need extra calories.
When you eat too many refined and simple carbohydrates, your body craves more food so it has t
he energy it needs to work properly. This can result in overeating.

37. People who eat too many simple carbohydrates are more at risk for type II diabetes, because the
body produces too much insulin in response to greater glucose production in the body.
Many people s bodies are not capable of managing the constant demand and supply of insulin, res
ulting in an inability to regulate insulin production. This is in essence what type II diabetes is, an in
ability to regulate one s production of insulin.
Good Vs. Bad Carbohydrates
Are some carbs really good or bad ? In a word, yes. Good carbohydrates are complex carbs, tho
se in unprocessed fruits, vegetables and whole grain products. These carbs are good because the
body breaks them down slowly, meaning they do not result in spikes in blood sugar and excessive
storage of fat in the body.
Bad carbohydrates include simple and refined carbohydrates, the kind you find in processed food
s, soda and other sugary sweets. While many people prefer not labeling foods as good or bad, in a
ll reality eating too many refined and simple carbohydrates can put your health at risk. People who
eat too many of these types of carbohydrates tend to feel hungry soon after they eat, and experien
ce energy spikes and crashes resulting from poor eating habits.
If you want to maintain your energy levels for prolonged periods and stop storing fat, the best way
to do so is by eating only complex carbohydrates, or by adopting a low carbohydrate diet quickly.
For many starting a low carbohydrate diet may seem extreme. Most of us are so used to eating ca
rbohydrates daily the thought of not eating them becomes overwhelming. Here are some tips that
can help ease your transition from high carbohydrate eating to low carbohydrate eating with minim
al side effects:
First, take some time to break into a low carbohydrate diet. Before you endure a two-week inducti
on period, start slowly reducing the amounts of starchy and refined foods you eat. This will help yo
u ease into a low carbohydrate diet with minimal side effects.
Try eating salad with all of your meals. Eat your salad before your meal. This will help you feel full
faster, and help you avoid refined foods and simple sugars like bread.
Start adding more protein to all your meals. A low carb diet typically focuses on eating more lean p
roteins. You should plan to incorporate protein in your diet at least twice, if not three times daily. If
you are already eating enough protein, you ll find the early phases of a low carbohydrate diet quite
easy.
Focus on eating carbohydrates in their natural, unprocessed state. Most complex carbohydrates ar
e complex carbohydrates, meaning they are full of fiber and help you lose (not gain) weight. If you
incorporate them into your diet slowly, when you remove most refined and simple sugars you won
t feel deprived. You will also learn new ways of eating that will last a lifetime.
Chapter Overview TC "Chapter Overview" l 2
Humankind hasn t always relied on carbohydrates as a primary source of fuel and energy. In fact,

38. only recently have people begun incorporating more carbohydrates into their diets.
Some geneticists argue that eating simple and refined carbohydrates is not a natural process. This
may be true. Much of the research that is available on carbohydrate consumption suggests that co
mplex carbohydrates are the best carbohydrates to eat if one is looking for lasting energy and sup
port. Most low carbohydrate diets allow minimal consumption of complex carbohydrates to provide
the body with the fuel and energy it needs to thrive.
In the next chapter, we ll look at low carbohydrates in the news, and learn more about the advanta
ges of adopting a low carbohydrate lifestyle.
Chapter 2 - News & Information TC "News & Information" l 1
Low carbohydrate diets have received much press in recent years, some good and some bad. As
with any diet, it is your job to learn as much information as possible before embarking on a diet an
d exercise program. Remember, most people that start a low carbohydrate diet commit to it for life
. Once you start realizing the potential benefits this diet has to offer, you may not want to eat any o
ther way.
Among the benefits most commonly reported among low carbohydrate fans include:
Increased energy, because of consumption of minimal complex carbohydrates, which provide mor
e sustained energy throughout the day.
Decreased fatigue, which is normally associated with consumption of too many simple or refined c
arbohydrates.
Weight loss of up to 1-2 pounds a week.
Weight maintenance after one determines how many complex carbohydrates their body can burn
safely and efficiently.
Improved self-esteem from taking charge of one s diet and lifestyle.
Ease of maintenance, as most restaurants and even fast-food stops now cater to the growing com
munity of low carbohydrate dieters in modern society.
Convenient eating, as many low carbohydrate diets provide pre-packaged meals for participants o
n the go.
Greater acceptance, as more and more people are able to distinguish fact from fiction when it com
es to low carbohydrate dieting.
Increased levels of good or HDL cholesterol in the body.
Decreased blood pressure.
Increased muscle mass, especially for those eating a high protein low carbohydrate diet combined
with strength training.
Reduced blood glucose levels, which is valuable for anyone with diabetes or early diabetes.
Improved blood lipids including triglyceride levels.
Weight loss without the need for calorie restriction usually (which for most, is the biggest benefit of
a low carbohydrate lifestyle).
Decreased cravings after the early induction period, especially for sweet foods or sugary foods.
Improved concentration and less mental fatigue.
Of course, this is just a list of the most commonly reported benefits, combined from personal exper
iences and from studies that explore the benefits of low carbohydrate diets among certain populati
ons (including diabetics).

39. Low Carbohydrate Studies TC "Low Carbohydrate Studies" l 2
Low carbohydrate diets are so popular, they are often in the news. In the table below you will find
some of the latest information released about low carb diets.
Low Carbohydrates In The News
A recent study suggested patients following a low-carbohydrate diet for a minimum of six months l
owered their risk for high cholesterol and improved their triglyceride levels. This study, conducted
by the Duke University Medical Center, first presented in 2005, appears in a 2006 publication of th
e International Journal of Cardiology. Researchers found higher HDL, or good cholesterol levels a
nd lower triglyceride levels present in study participants.
A study published in August of 2006 by Nutrition & Metabolism suggests a low-carbohydrate diet
may aide patients with type 2 diabetes, lowering their risk of complications and helping patients pr
eserve blood sugar levels. Patients in this study switched from a low fat to a low-carbohydrate diet.
A 2004 study published in Cancer Epidemiology, Mile Markers and Prevention suggests consumpt
ion of refined carbs including sugar and white flour may contribute to an increased risk for cancer.
The controlled study suggested that individuals consuming more than 50% refined carbohydrates i
ncreased their risk of certain cancers sometimes by more than 200%. Study researchers inferred r
outine consumption of refined carbs, or those heavily processed, may increase levels of insulin in t
he body leading to multiple problems - including an increased risk for breast cancer or type 2 diab
etes.
These are just a small sampling of many reports and studies suggesting for some, a low carbohydr
ate diet may provide multiple health benefits. As with any dietary program, you should evaluate an
d compare this diet with others before deciding your best course of action.
Next, we ll take a look at low fat diets vs. low carbohydrate diets to help you judge whether a low f
at diet is more suitable for your weight loss goals.
Low Carb Vs. Low Fat Diets TC "Low Carb Vs. Low Fat Diets" l 2
There are many types of diets that may prove worthwhile to patients. The second most popular die
t among consumers is the low fat diet. If you visit any grocery store you are bound to see hundre
ds of items labeled low fat. Have you ever wondered just how helpful low fat diets are?
The Duke Study of low carbohydrate diets printed in the International Journal of Cardiology compa
red low carbohydrate diets to low-fat diets. While this study did not show a significant improvement
in HDL levels among patient s following a low-fat diet, low-fat participants did experience a lower t
otal cholesterol level. This suggests that low-fat diets may have health benefits for some, including
lowering their total cholesterol level. The types of benefits associated with low fat diets however, ar
e not the same as those enjoyed by low carbohydrate diets.
This study confirms the idea that not every diet is right for everyone, thus no one should adopt a o
ne-size-fits-all diet plan. If you are interested in following a low carb diet, chances are you may im
prove your health significantly; however, you should consult with your healthcare provider before e

40. ngaging in any diet or exercise program.
Keep in mind there are also some downsides to low fat diets. Many people for example, believe th
e term no fat means they can eat with wild abandon. Just because something is low in fat does n
ot mean it is low in calories. In fact, some low fat items have more calories than their full fat counte
rparts.
Remember, good fat, including unsaturated fats, are also important for our health and wellness. Th
ey promote longer lasting satiety (meaning you feel fuller longer). Certain vitamins and minerals ar
e fat soluble, so you have to incorporate some fat into your diet. That said, some people may find t
hey are able to reduce their caloric intake when participating in a low-fat diet. Again, the choice is
yours. Of the two types of diets, the low carbohydrate diet is the more popular and the one that oft
en shows more dramatic results in the early phases.
Chapter Summary TC "Chapter Summary" l 2
It seems these days that low carbohydrate diets are all the rage. This is because low carbohydrate
diets provide many health benefits. For example, low carb diets can improve insulin sensitivity in at
risk populations (including those at risk for diabetes). A low carbohydrate diet may also improve on
e s energy level and decrease their risk for developing certain diseases.
Another popular diet is the low fat diet. Many often compare low fat diets to low carbohydrate diets
. When reviewing the two, keep in mind many prefer the low carbohydrate diet because it allows m
ore freedom of food choices and does not encourage overeating. Many low fat items sold on the m
arket are high in simple sugars and refined carbohydrates, meaning they may cause the energy hi
ghs and lows low carbohydrate dieters are trying to avoid.
Now that you are familiar with all low carbohydrate diets have to offer, in the next chapter you ll lea
rn what it takes to start a low carb diet successfully. Here we will reveal the real secrets behind low
carbohydrate diets.
Chapter 3 - Low Carbohydrate Basics For Beginners TC "Low Carbohydrate Basics For Beginners
" l 1
The first idea you must adopt when starting a low carbohydrate diet is there are many different typ
es of low carbohydrate diets. Most people assume that a low carbohydrate diet is a specific diet, w
hen there are many different versions of low carbohydrate dieting.
This benefits you in many ways. The most obvious of which is you can pick the low carbohydrate d
iet and lifestyle that best meets your personality, needs and interests. For you to embark on your j
ourney, you must first understand the principles underlying the various types of diets. In this part,
we ll talk about the basic principles underlying most low carbohydrate diets. You can then apply th
ese principles to your own life or the diet you choose.
Most low carbohydrate diets begin with what many refer to as an induction or a preliminary phas
e. This usually lasts for up to 14 days&
Weeks One And Two TC "Weeks One And Two" l 2
Most low carbohydrate diets begin with an initial 2 week period. Take the Atkins diet for example.
For the first two weeks of the diet program, you must eat less than 20 grams of carbohydrates a d

41. ay. The Atkins diet refers to this period as the induction phase, where your body is warming up to t
he idea of adopting a low carbohydrate lifestyle.
The first phase of a low carbohydrate diet restricts your carbohydrate consumption to approximatel
y of what you usually eat. That means your diet will consist of mostly lean proteins and foods with
minimal carbohydrate counts. For some, this can be extraordinarily challenging, particularly if you
are a self-named carbohydrate junkie. If you are a carb lover, this diet may prove lifesaving, so ha
ng in there and read more about how you can use a low carbohydrate diet to your advantage.
In the grand scheme of things, two weeks passes by in the blink of an eye. Most people can get th
rough two weeks in a breeze.
Why do you need to lower your carbohydrate intake to less than 20 grams during the first two wee
ks? For one, you may lose a pound or two. This will encourage you to continue your low carbohydr
ate diet plan. You start preparing your body physically and emotionally for a new way of eating and
a new way of thinking of foods.
You also start weaning from refined carbohydrates. Many people find they do not feel well during t
he first few days of a low carbohydrate diet. You may find you experience cravings for high sugar it
ems. This is just because your body has become used to eating high carbohydrate items packed
with refined or simple sugars.
Just like any addict you may experience withdrawal symptoms. The good news is these symptom
s subside relatively quickly. You ll find you then experience increased energy and have a new outl
ook on life in general. Here is a list of some common symptoms you may experience as your body
adjusts to its new lifestyle. Remember most of these symptoms are passing, so you should not fee
l excessively alarmed by them.
Common withdrawal symptoms include:
Nausea
Increased sugar cravings (don t give in!)
Thirst
Fatigue
Weakness
Headaches, and
Increased hunger initially
These symptoms will gradually disappear. In fact, you will find you have more energy and feel less
hungry the longer you continue your low carbohydrate lifestyle.
There are some other important principles and steps you should take during the first two weeks of
your low carbohydrate diet. Let s talk more about them.
Body Fat Measurements TC "Body Fat Measurements" l 3
During the first two weeks of your low carbohydrate diet plan you should take your body measure
ments, including measuring your BMI and body fat. This will help you track your weight and fat los
s throughout your diet program, and is a much more reliable indicator of fat loss than weight alone.

42. Most people s weight varies a few pounds a day, mostly resulting from fluid retention. You may fin
d during the first couple of weeks you lose a few pounds resulting from excessive fluids being rele
ased from your body (because many refined carbs cause you to retain fluid).
You can take your own measurements by measuring your waistline and your thighs. Many people
find it helpful to have their body fat measured either using calipers or a bioimpedance analysis. Th
ere are many scales that you can use these days that send a small electrical impulse through your
body. This helps assess your body fat levels and hydration levels throughout the day.
Success Tips First 2 Weeks Low Carb Dieting
Here are a few tips that will help you get through the first two weeks of your low carb diet:
Drink as much water as you can to help flush your body of toxins and help you feel fuller longer.
Stay away from alcohol, which will only make you crave carbohydrates (and besides, most alcoholi
c drinks have too many carbs).
Eat as many lean proteins and complex carbohydrates in the form of vegetables as you can. Big s
alads contain lots of fiber and fill you up quickly (but stay away from salad dressings, which contai
n too much fat and sugar. Try lemon and olive oil instead).
Try including some hard cheeses (less carbs than soft cheeses) and nuts in your diet, which will h
elp you feel full longer.
Avoid milk for a couple of weeks to reduce your total carbohydrate intake.
Most people s bodies only store a 1-3 day supply of active carbohydrates. The principles behind a
low carbohydrate diet suggest that after this time your body starts burning fat to supply you with th
e energy you need.
That is why some people lose a lot of weight during the first couple of weeks on the diet. This is es
pecially true if your diet consisted mostly of refined carbohydrates. You may find you lose weight a
lot more quickly during the first couple of weeks of your diet plan.
Hunger Pangs TC "Hunger Pangs" l 3
Some people find they are hungrier than normal during the first couple of weeks of a low carbohyd
rate diet. This is your body s way of telling you it wants more refined and simple carbohydrates, bu
t don t give in. As long as you are eating enough calories to meet your daily requirements, your hu
nger pangs will go away and stay away.
Your body is just used to the typical sugar and energy highs and lows that go with a high carbohyd
rate diet. You may find you feel shaky or a bit nauseous, but these feelings will also pass after a fe
w days.
Remember that a low carbohydrate diet does not mean a no calorie diet. The calories you consum

43. e will depend on your activity level and basal metabolic rate. Most people will need to consume bet
ween 1200-2500 calories a day to avoid feeling hungry and to supply their body the calories neces
sary to work properly.
With most other diets, many recommend you cut your caloric intake by 500 calories each day. If yo
u eat less than 1200 calories a day however, you may find you start to gain weight. Why?
This is because your body goes into starvation mode, and won t burn fat regardless of whether yo
u are eating no carbs or low carbs. The result is you gain weight. You mess up your metabolism a
nd you have a harder time losing weight in the long-term.
Your goals should include eating enough calories to supply you with the energy you need, minimizi
ng your carbohydrate intake and exercising to lose weight. If you don t eat more calories than you
burn, you won t gain weight. It is that simple.
Week Three and Beyond TC "Week Three and Beyond" l 2
After the first two weeks, you can slowly add more complex carbohydrates into your diet based on
your body s tolerance for them. That means if you start feeling drowsy or sluggish, you should dec
rease your carbohydrate intake until you find a level of intake that leaves you feeling healthy. It sh
ould also allow you to maintain a steady weight loss (or maintain your weight).
Most low carbohydrate plans recommend you add roughly 5 grams of carbohydrates every few da
ys or each week and assess how your body adjusts. This is a sensible level and will allow your bo
dy to adjust without much in the way of water retention or weight variations.
Typically, you should expect to lose 1-2 pounds each week on a low carbohydrate diet. When you
reach your goal weight you can eat a level of carbohydrates that allows you to maintain your weig
ht.
The amount of carbohydrates you will be able to consume without gaining weight typically depend
s on your metabolism, your activity level and your genetics. Some people find they need more car
bohydrates (especially those that are active) while others find they do better while consuming mini
mal carbohydrates.
Women sometimes need slightly higher levels of carbohydrates than men due to complex hormon
al processes including those facilitating menstrual cycles.
Average Carbohydrate Consumption for Low Carb Diets
The table below lists the average carbohydrate consumption people find they can eat to maintain t
heir weight when they reach their ideal weight. Remember, each person is different. The numbers
below represent averages. How many complex carbohydrates you can incorporate into your diet w
ill depend on many factors including your activity level:
Active Individuals: 80-90g carbohydrates
Moderately Active People: 60-80 grams
Sedentary Individuals: 25-45 grams

44. Types Of Low Carb Diets TC "Types Of Low Carb Diets" l 2
As mentioned previous, there are many different types of low carbohydrate diets. The key ideas un
derlying all of these diets are basically the same. By now you have probably heard of quite a few si
milar diets - diets that promote minimal consumption of refined or simple carbohydrates. Many incl
ude an introductory period where you dramatically decrease your carbohydrate intake for two wee
ks then slowly raise it to a level that allows you to preserve a modest weight loss or maintain your
weight.
In the last part, we talked more in-depth about each of the typical phases involved in most low car
bohydrate diets. Now we will take this information and go one step further, by providing you even
more information about specific programs you can follow when adopting a low carbohydrate lifestyl
e.
Each of these diets deserves some attention so you can decide the best low carbohydrate plan for
your weight loss and weight maintenance. Remember that most of these diets have many similar p
rinciples in common. It is important to understand this so you are not confused when looking for th
e diet that best suits you.
The key to any low carbohydrate diet is limiting your intake of simple and refined carbohydrates. T
his induces a fat burning state in the body and helps improve your energy level. You are better abl
e to function during the day and feel better while improving your body image.
Here are some examples of the most popular low carbohydrate diets available today:
Atkins TC "Atkins" l 3 This was one of the first low carbohydrate diets to hit the market. The Atki
ns diet became popular more than a decade ago. This diet promotes a low carbohydrate and high
protein eating plan. For the most part this diet bans refined carbohydrates during the program. Dr.
Atkins refers to the phases of his diet plan as follows: (1) The Induction period, where you must ea
t less than 20 grams of carbohydrates (2) Weight Loss Phase when you lose weight until you reac
h your goal weight and then (3) The Maintenance Phase where you maintain your ideal body weig
ht by consuming just the right amount of complex carbohydrates.
This diet promotes a long-term commitment to a high protein diet. Some have labeled this diet as
a high fat diet, as in the early weeks Dr. Atkins allows consumption of fatty foods. For the most par
t, most people are better-off consuming lean proteins including chicken and fish compared with hig
her fat proteins, including red meats containing saturated fats.
There is much controversy surrounding the Atkins diet, in part because of its promotion of high fats
. During the early stages of this diet, the goal is to induce a state of ketosis in the body where the b
ody starts burning fat instead of carbohydrates for energy. Among the foods participants must avoi
d are milk, yogurt, bread and rice.
During the continuing phases of this diet, participants can add up to 5 grams of carbohydrates eac
h week while they are still able to lose weight. Most people are able to consume between 30-60 gr
ams of carbohydrates each day and still lose weight.