Contributed by Blueskyes2


Long-Term Low-Carb Success Secrets
By Regina Schumann

Want to know what the secrets to long-term success on low-carb are? Well, look no further - here are the top ten things successful low-carbers do to maintain the weight-loss over the long-term:

1. The vast majority of their foods are "real foods" - vegetables, fruits, meats, poultry, fish, nuts, seeds, fats/oils and 100% whole grains. These foods are the least processed and have the most nutrient bang-for-the-buck.

2. They cook! Instead of relying on packaged, processed foods, successful low-carbers cook the majority of their meals. In doing this, they eat less fillers, less preservatives and less chemical additives - all leading to eating higher quality nutrients!

3. They do not replace old high-carb junk food with low-carb junk food. By understanding low-carb is a lifestyle - one that is not based on processed junk food that is encouraged in low-fat, low-calorie diets - they recognize these products for what they are - nutritionally devoid calories. They do recognize the place these products can have on the low-carb plate - an occasional treat...but they do not, in the long-term ever allow these products to be a "staple" in their eating habits, that is greater than 10% of total calories eaten in a day.

4. They read nutrition labels on the packaged foods they do use. They've learned the importance of knowing what they're eating and read those labels to see ingredients used and ratios of fat-protein-carbs to decide which packaged foods they will choose to eat.

5. The largest volume of food they eat in a day is non-starchy vegetables and salad greens. While not the highest percentage of calories in a day, these foods provide the most bulk in a day, and are nutrient dense. Additional carbs come from limited amounts of whole grains, 100% whole grain products, nuts, seeds and starchy-vegetables along with dairy products and other foods that have carbs. The base of their "pyramid" forever remains veggies, veggies, veggies!

6. They've learned portion control and understand its importance in the long-term for weight management. With the beneficial improvements in health and well-being, they understand that healthy eating is all about balance - not too many carbs or you have an excess of glucose, thus an excess of insulin and fat storage potential - adequate protein intake and proper fats and oils all contribute to long-term health and weight management.

7. They're physically active - whether through a formal exercise regime or just having an increased energy, they maintain a higher level of physical activity than before losing the weight.

8. They understand just how subjective the term "moderation" is and come to understand what it means for them as an individual. What one person views as "moderation" does not work for everyone, and those who are successful long-term on low-carb have learned what moderation means for them - whether it's that occasionally they can have an indulgence with a slice of birthday cake, or it's the ability to use real sweeteners again like raw honey or blackstrap molasses (nutrient-dense sweeteners, not table sugar) - they find what works for them and integrate that into their way of eating.

9. They eat enough calories to maintain their weight and provide the nutrients they need to be healthy. They abandon the idea that a calorie is a calorie is a calorie and understand that more important in their day is their nutrients. They don't try to starve themselves of calories or nutrients anymore, but eat the proper amount of calories to maintain their weight - and most are surprised at just how many a day that is since it's usually much higher than they expected.

10. They are not afraid of natural fats and oils, but shun man-made trans-fats like the plague! They've come to understand how nutritionally important high quality fats and oils are in their bodies and do not avoid using them, even if it takes their percentage of calories in a day higher than the "recommended" 30%. They choose high quality fats and understand how damaging trans-fats are in the body.

Source:
Edit:
Source site no longer exists, article's still good, though.
bluehex