Having done low carb for some time, there are variations between all the popular approaches.
You can choose one, but you don't really need to.
Low carb is defined medically as 40 grams of carbs or less per meal. You can drop it lower (as with Atkins initial phase of 10 grams or less per DAY) or not as you please.
Watch the fat. Seriously. Low carb is not synonymous with high fat. Use only "good fats" and sparingly. Read up on what is a good fat and what isn't.
Watch the type of meat you eat. Filet Mignon is fine, rib steak is not (too much fat). Watch the portion size of the meat. You should really be eating no more than 7 ounces of meat based protien, and less if you want to break it down into categories. 7 oz for some fish/shellfish, 6 ounces for chicken/pork loin and 5 ounces for beef.
Avoid all sausages, "burgers" and the like. Cook with skin on and bone in for flavor and moistness (particularly chicken) but do not eat the skin.
Bake and broil or grill. Don't fry, and remember that sauteeing is "frying." Braising can be good, but that usually is a method of cooking for high fat beef, so you won't need to do much of it.
Make leafy greens your friend.
Mixed greens. Avoid iceberg lettuce. It has little value to you. Romaine is ok, but darker green leaf lettuces, and red oak, ect. are the ones you should shoot for.
If you are hungry eat more of the allowed food.
Avoid all wheat based products, all rice based products, white or brown for now. Pasta, potatoes, rice, legumes are all carby and need to be shunned until you get in the groove (and some until you reach your goal weight).
A very effective weight loss measure is to pay attention to your blood glucose levels (regardless of whether you are a diabetic or not) which spike hunger. Eat something (100 calories or less is a good goal) every three (ish) hours.
Look at some calorie amounts for the weight loss you want to achieve, but remember calorie counting is NOT the entire story, regardless of popular opinion.
Finding what works for your body is what will determine your success. What works for me (food wise) will not necessarily work for you. It takes determination and experimentation to learn what your body will need to lose weight an remain healthy.
The reality of weight loss is that it is a matter of eating healthy for your body, which entails achieving good cholesterol levels, good BP, good blood glucose, etc. It's much more than simply weight loss.
Good luck to you and if you care to, you can drop me a PM. I'm one of those passionate about healthy eating weight loss types!!! LOL.
. It will boost your metabolism and make weight loss(if that is what you are looking for), go quicker.
