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You may experience carb (sugar) cravings because your prior way of eating may
have had many processed carbs and your body needs time to adjust. Sugar is a
powerful dopamine stimulus to the brain that triggers the "reward" response.
Dietdoctor.com is a great resource.
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Don't go hungry! A low-carb diet
reduces hunger, and there's no
need for snacking if you're doing
it right. If you're hungry between
meals, consider increasing the
portion size of fat or protein
a bit. Make sure to eat until
you're satisfied at every meal.
Remember, the initial goal is
not calorie restriction or even
weight loss, but rather to reduce
your insulin load and improve
metabolism and blood glucose.
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Don't try heavy exercise. Get
plenty of lifestyle physical activity
and movement but resist doing
high intensity exercise for a couple
of weeks until your body adapts to
using fat as fuel.
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Be good to yourself! You are
making a big change and deserve
all the pats on the back you can
get. It's important to take care of
yourself, learn how to deal with
cravings, and reward the little
milestones. This will help you feel
better about the entire experience.
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Get support. Everybody needs a
buddy. Find people who are on your
side. There are lots of people who
have experienced the same things
you are experiencing right now.
Whether online or in-person, you
can find support from others who
are happy to answer questions and
share their own experiences.
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Eat lots of fiber and good fats and
proteins at every meal. Fat, protein,
and fiber together produce a high
degree of satiety, the feeling of
being full.
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Drink lots of water. It seems simple,
but having plenty of water by your
side can do wonders for your body
and mind during these first days.
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Don't overeat the foods on your
allowed list. Because you're keeping
your carbs lower, initially, you may
find yourself reaching for more of
the macronutrients you don't have
to restrict: protein and fat. So be
cautious with overdoing it on the
meat, cheese, and nuts, as these
foods contain a lot of calories. Going
lower-carb isn't a license to eat as
much of these foods as you want.
Eat when you're hungry, and stop
when you are comfortable. Your
brain is being trained too, and you
are learning.
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Plan delicious things to eat.
You will be giving up some of the
foods you are used to eating.
Rather than focusing on the
things you are eliminating, find the
yummiest foods your plan allows
and enjoy them!
The First 3 Days: Beat the Carb Withdrawal
