Designing a Low-Carb Diet to Fit Your Needs

Often one of the hardest things to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much?  You know you need to eat the right types of carbohydrates, but is it just a guessing game?  And what about special health concerns or needs?

Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet.  In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings.  You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy.  In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.

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Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter!  Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.

Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few.  The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit.  This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet.  Low carb diets and gluten-free diets can look similar, but there are definite differences.

Diabetes is another condition that requires special attention to the amount and types of carbs eaten.  A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels.  This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream.  When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included.  This is just another reason to consult your health care professional before proceeding with any diet.

Physically active people need carbs.  Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight.  Muscles are fueled by the carbs you eat.  Your muscles will use these carbs for energy.  Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores.  People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy.  Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs.  For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.

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So, what are 'bad carbs' and 'good carbs?'  To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts.  Those are the easiest to understand 'bad carbs.'  (We'll cover these in more depth next week.) Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.

However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content.  See why it's so confusing?  And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.

Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case.  With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach.  Then, after all that research, there's one thing you must never forget – MOVE!  All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating.  Start today by selecting an easy to follow diet and exercise program and your body will thank you!

(Check out our Fun Ways to Exercise blog for weekly fun, effective workouts that won't take you hours to do.)