4 of 10

Write now Article Tools

"The longest journey begins with the first step," and knowing some of the mistakes of a low-carb diet will help you avoid many of them. Here are some helpful tips for your journey:

Tip #1: Define your goals! Don't think, "I've got to lose 20 pounds in two weeks!" That's an unrealistic goal and will set you up for failure. Set a goal that you feel most comfortable with and stick with it. Think in terms of two pounds per week maximum (that's realistic!). The number one mistake with a low carb diet is setting your expectations and goals too high.

Tip #2: Try to avoid as much stress as possible. During the earliest stages of a low carb diet, eating binges are often the result of high stress levels. If you just lost your job, your declared bankruptcy, and your pet goldfish just went down the garbage disposal, it may not be the best time to start a diet. Wait until things calm down. Don't add another stressor (and dieting is stress in the beginning).

Tip #3: Don't weigh yourself every day. This is one of the most common mistakes low-carb dieters make. They weigh themselves sometimes three times a day (once a week is more than enough).

Tip #4: Buy a good scale, preferably a digital one (be prepared to pay $40 to $80) for a quality instrument. Some of the more sophisticated models measure BMI (Body Mass Index). A body mass index of over 25 usually indicates obesity. To determine your proper BMI go to www.cdc.gov/nccdphp/dnpa/bmi/c alc-bmi.htm.

Tip #5: Let friends a family members know of your plans. A lot of people don't want others to know that they are dieting because it raises expectations and anxiety levels. But with the support, understanding and encouragement from friends, you can make the journey more enjoyable for everyone.

Tip #6: Learn to carry a protein source with you (a handful of almonds will do). Keep them in the glove compartment of your car, in your desk at work, in your pocket or in your purse. Don't make the "fatal" mistake of being unprepared when hunger strikes.

Tip #7: Shop the perimeter of the grocery store, check food labels (in descending order), eat before you go shopping, stay away from packaged food, and pay attention to serving sizes.

Tip#8: Avoid processed luncheon meats (that contain sugar, nitrites, and saturated fats) and be wary of packaged food that purports to be low in carbohydrates!

Tip #9: Set up a cheat sheet of food items if hunger strikes between meals. Foods that you should keep on hand are: sliced turkey, lots of crispy green vegetables (like celery, broccoli, green peppers, and cucumbers), and have lots of bottled water in the refrigerator.

Tip#10: Patience. You will reach a plateau and it will be the time you want to give up. That's where your support system that you set in place will be able to help. They will be your cheerleaders. Don't forget to chart your progress and post pictures on the refrigerator to serve as reinforcement.

Remember: This is not a "diet," but a way of life. Don't be tempted to give up when you don't see progress. Remember that losing weight slower keeps it off longer. Good luck and enjoy the journey!

Learn more about this author, C. Kay Rowley.
Click here to send this author comments or questions.

Add your voice

Know something about Common low-carb diet mistakes?
We want to hear your view. Write now!