LOW CARB DIET

Low Carb Foods

The low carb diet menus are the samples of what a person should be eating.

For example the 7 day low carb diet foods entail one maintaining their intake of these carbs at about 20 grams or even lesser for a day. On the first day one can start off by eating a two egg omelet along with some sausages and some red peppers that have been roasted. Lunch for this day on the low carb diets will include eating a Swiss cheese sandwich with corned beef and a single slice of some low carb bread. You can even add a green salad along with some low carb dressing. The salad should comprise of low carb vegetables.

Dinner for day one will consist of a grilled chicken breast along with some steamed asparagus and some yellow squash. Along with this one can have a mixed salad that has been made with a dash of vinaigrette or alternatively some low carb salad dressing. Snacks for a person on a low carb diet for day one will include celery sticks that can be eaten with some low carb dip. For day two of the low carb diet one should eat a breakfast that is made up of two poached eggs that can be eaten with some smoked salmon that has been made in dill cream sauce and eaten along with half of a small tomato. Lunch for day two will be a grilled beef patty that is eaten along with steamed cauliflower and broccoli.

One can even eat a mixed green salad along with some balsamic vinaigrette and some olive oil. Dinner should comprise of chicken that has been roasted in some herbs and is served up with some broccoli and radish salad. Snacks for day two can be red pepper pieces or sticks served along with some low carb dip. Day three of the low carb diet foods includes breakfast that consists of a low carb muffin that is to be eaten along with a single hard boiled egg. Lunch will be made up of a salad that comprises of tomato, avocados, blue cheese, hard boiled eggs, and some lettuce and bacon bits. This can be served along with balsamic and olive vinaigrette. Dinner for day three of this diet consists of salmon served up with some sauce and some steamed low carb vegetables like green beans in sesame oil. This can be accompanied by cabbage slaw and some low carb dressing. Snacks for day three will be cheddar and olive cubes. Day four breakfasts will be two scrambled eggs served along with a couple of slices of bacon and a single slice of some low carb bread. Lunch on this day will be a shrimp salad served with some fresh lettuce and some slices of tomato. This will served with some low carb salad dressing. Dinner for day four will be some broiled lamb chops served with some Swiss cheese and some olive and garlic oil. One can even eat a mixed green salad made along with some balsamic vinaigrette and some olive oil. The fifth day’s breakfast will be a couple of low carb pancakes served with some low carb syrup.

Lunch will be a tossed salad served with tomatoes and tuna and some low carb dressing. Dinner will consist of roasted pork tenderloin and some sautéed spinach. One can even have a low carb pudding for dessert or for snacks. Day six and seven will be muffin for breakfast, while lunch will consist of some steak served with some fresh salad and some low carb fruits. Dinner will be grilled tuna along with some mushrooms and some zucchini.

Low Carb Diet Recipes

Carbs, also known as carbohydrates, can be described as the main source of energy for the human body. Carbs are organic compounds, which can be found in many varieties of plant-based food. They are like nutrients that are required by the body. A deficiency of carbs in the body could lead to poor mental performance, muscle cramps and fatigue. Carbs can be of two types – simple carbs and complex carbs. Simple carbs, as the name suggests, can be digested by your body quite easily. Once the simple carbs are digested, it is quite easy for the body to convert them into fat and store them for later use. They are usually found in foods like dairy products and certain fruits, as well as refined, sweet or processed foods which include cookies, soft drinks, honey, jam, jelly, chocolates, cakes, pasta and bread. Because they are unhealthy, simple carbs should be avoided. On the other hand, it takes much longer for the body to digest complex carbs and they are often used up by the body immediately. Complex carbs are often found in foods like brown rice, whole wheat, yams, lentils, root vegetables, oats, chickpeas, potatoes, nuts, sweet corn, parsnips and several whole grain products.

Low carb diet tips

People who are on a diet are often advised to limit their intake of carbohydrates. Following a low carb diet menu can enable you to lose weight and control obesity to a great extent. The total amount of carbs that you consume in a day should not exceed 20g to 60g each day; the amount of carbs present in your diet should be less than 20% of your total caloric consumption for the day. In order to make up for the lack of carbohydrates, it is important to increase your intake of foods that are rich in other nutrients.

There are several diet and support groups that have developed special menus, which are low in carbohydrates. Numerous low carb diet recipes are easily available on the net or through low-fat recipe books. Most such low carbohydrate diet recipes include preparations that are made primarily out of low carb food products. A proper low carb diet menu should include:

Low carb breakfast recipes
Low carb lunch recipes
Low carb snack recipes
Low carb dinner recipes
Low carb diet recipes

Following such recipes is not difficult; however, you need to be careful during the preparation and should make sure that you do not add any ingredients that may contain carbs. Given below is an example of low carb diet recipes:

Roasted Lemon Balm Chicken

Ingredients:

Chicken 1 whole or 3½ pound

Fresh sage leaves, divided ¼ Cup

Lemon balm leaves, divided ¼ Cup

Butter, softened ¼ Cup

Garlic powder 1 teaspoon

Salt to taste

Pepper to taste

Method:
Chop up the lemon balm leaves as well as the sage leaves finely together.
Then, place the herbs that you just chopped into a medium sized mixing bowl. Add butter to the bowl. Sprinkle some salt and pepper on top and mix the ingredients in the bowl, until they are evenly mixed.
Rub the herbed butter on the chicken, below its skin. Make sure the breast, leg and thigh areas are well covered. Mix the garlic, salt and pepper powders and rub the skin of the chicken with these spices.
Roast the chicken in a preheated oven for around 30 minutes, before flipping it over and allowing it to bake a little longer.
Remove the chicken from the oven and allow it to cool for a few minutes, before slicing it into pieces.

Before you decide to follow any low carb diet menus, it is advisable to check with your doctor about the feasibility of doing so, especially if you are suffering from any medical conditions.

 Low Carb Diet Foods

Carbohydrates (or carbs) can be described as organic compounds that are required by the human body, for it to function properly. They are the main source of energy of the body and can be found in various foods that are plant based. There are mainly two types of carbs – Simple carbs and Complex Carbs. Simple carbs can be found in foods like sweets, cakes, chocolates, pastries, cookies, chips, jam, honey and other processed foods as well as dairy products. The body usually digests simple carbs very easily and then stores them in the form of fat, for future use. Therefore, simple carbs are usually regarded as being unhealthy, as they add to obesity, weight gain and other health problems like diabetes. This is why their consumption should be avoided or at least limited.

The body takes a lot more time to digest complex carbs and after that these carbs are used up by the body, without much delay. These carbs can be found in foods like vegetables, oats, muesli, yams, pulses, chickpeas, sweet corn, nuts, brown rice and whole grain breads. Complex carbs help the body remain full for a longer time and therefore they help in reducing one’s caloric intake. Consumption of foods that are high in complex carbs can be an effective way of balancing one’s body weight.

A low carb diet food list

Although certain carbohydrates are good for the body, people who are on a diet are generally advised to limit their consumption of carbs to around 20 g to 70 g, depending on their levels of activity. In case you are trying to lose weight and are watching your carbs intake, make sure that the amount of carbs you consume each day does not exceed 20% of your total caloric intake. There are several low carb diet foods that can be eaten in certain quantities, throughout the day, in order to lose weight. Stocking up on low carb healthy foods can help you stay full and lose weight at the same time. Given below is a list of some common low carbohydrate diet foods:

Fruits:
Blackberry
Lime
Raspberry
Cranberry
Lemon
Rhubarb

Vegetables:
Broccoli
Avocado
Cucumber
Green leafy vegetables like spinach, lettuce and chard
Zucchini
Sprouts
Mushrooms
Cabbage
Cauliflower
Brussels sprouts
Celery
Peppers (Red, green and jalapeno)
Radish
Bok choy
Sea vegetables
Asparagus
Eggplant
Tomato
Onions
Garlic

Herbs:
Rosemary
Parsley
Basil
Thyme
Cilantro

Meats:
Lean chicken
Turkey
Lamb
Beef
Pork
Fish like tuna and salmon

Carbs are present in plant based foods and therefore meats are naturally no carb foods. However, there may be a few exceptions; for example, pieces of meat should not be dipped in breadcrumbs before cooking. At times, meats are served in sauces that are high in carbs. Moreover, several processed meats like ham or luncheon meat generally contain some amount of sugar. Foods like oysters and mussels also do contain some amount of carbs in them.

Several weight loss groups have created low carb menus which include low carb breakfast foods, lunch foods, dinner foods and snacks. It is quite easy to find books or online resources for recipes that contain primarily low carb diets foods.

Before switching over to a low carb diet foods plan, it is strongly recommended that you check with your physician or even a qualified dietician about the feasibility of restricting carbs in your daily diet, especially if you are suffering from any medical conditions like diabetes and so on.

Low Carb Dieting

People who are trying to lose weight are generally asked to limit their intake of carbohydrates in their daily diets.

In case you are on a diet, you need to restrict your carb consumption to between 20 grams and 60 grams each day and your carb intake should not exceed 20% of your total daily caloric intake. There are several low carb diet plans that have been designed specially for people who want to control obesity, by cutting down on carbs. These diet plans often contain low carb diet menus for each meal, i.e., breakfast, lunch, a snack and dinner. Learning various low carb diet recipes is not difficult either, as there are several books and online resources that are dedicated to low carb weight loss.

Given below are a few steps that can help you to begin your low carb dieting plan on the right foot:

Get as much information as you can: This includes reading up about the various low carb dieting plans and choose one that can serve your needs in the best manner. Before you decide to incorporate the plan, you need to read its principles carefully and understand them. The main reason for this is that there are many myths about low carb diets like no fruits or vegetables, such diets are not just unhealthy but boring to and so on. The fact is that low carb dieting can be a very healthy way of eating, if the lack of carbs is compensated for, by increasing the consumption of other nutrients, like protein.

However, low cab diet plans are not meant for everybody.
Make changes, at a slow and steady pace: Switching over to low carb dieting can be a gradual process, as you start reducing the unhealthy carbs from your daily diet. It is best to start off with one or two things at a time. This gradual move is usually the most effective and yields better results.
Plan your approach: When you start gathering information on low carb dieting, you will probably realize that there isn’t just one diet plan that you can follow; there are hundreds of them. The more popular plans include a variety of food choices and carb levels; however almost all low carb diet plans recommend that starches and sugars should be eliminated. Some people find it difficult to read book or access online resources and therefore, they follow the “No White Diet”, which has been known to work. This approach recommends that foods with white flour, sugar, rice, potatoes and even milk. However, there are several “white” foods like cauliflower, tofu and onions that are good for you, as they are not high in carbs.
Become familiar with the foods that you can eat: While following a diet, most people focus on what should be eliminated. However, if you concentrate more on the foods that you can eat, you will be more successful in crafting your own low carb diet recipes.
Eating fast food when you are out: People who tend to eat out a lot believe that they cannot follow a low carb diet plan successfully, but that is not necessarily true.

May fast food restaurant chains have become aware of people’s health preferences and have started offering low carb fast foods on their menu. Almost every fast food restaurant offers salads, which should be picked over burgers or fries. Meats usually do not contain carbs, but preparing them with bread or adding certain sauces to them could change that. You could order a burger, with grilled meat and ditch the bun and other condiments.

Starting a new diet is never easy and most people face hurdles that they never imagined they would. Therefore it is best to get advice and help from people who have seen success with their low carb diet plans.

High Protein Low Carb Diet

As suggested by the name, a high protein and low carb diet restricts the carbohydrate intake and contains a higher quantity of foods rich in protein.

This diet is usually made use of to bring about weight loss. Along with an increased protein intake, the fat consumption is also increased to make up for the calories that would otherwise come with carbohydrates. The basic idea of this diet comes from the fact that if an individual reduces the quantity of carbohydrates taken in, the body is made to burn fat for energy. An increased intake of protein also helps in the building of muscles. It is well known that protein is important not only in building muscles but also in replacing and restoring muscles and in the maintenance of a healthy hormonal and immune system. Some of the good sources of protein are soya, tofu, low fat cheese, curds, milk, and some nuts like almonds, walnuts, and cashew nuts. These foods tend to make you feel full, and so foods rich in protein will make you feel less hungry. This will be quite helpful for the individuals who experience difficulty in sticking to diets that keep them hungry.

Along with the foods rich in protein, foods low in carbohydrates like broccoli, tomatoes, and leafy green vegetables should be taken.

In this diet plan, you should avoid taking foods rich in carbohydrates like rice, pasta, potatoes, and bread. Fruits that contain high sugar content should also be avoided. A high protein and low carb diet is said to be effective for most individuals, but the urge for carbohydrate-rich foods is present. Therefore, it will be a good idea not to completely eliminate carbohydrate foods. By following this diet, your body will change to a fat burning machine instead of a carbohydrate burning machine. This enables fat to be gotten rid of from the body and weight loss to be achieved. Some form of exercise must also be performed along with this diet.

High protein and low carb diets like the Atkins diet are an effective and popular way to bring about weight loss.

Although these high protein and low carb diets have some side effects and risks like kidney failure, kidney stones, cancer, and an unhealthy metabolic state, a high protein diet can also keep the mind active. If you are just beginning a high protein and low carb diet, you may find that all your meals consist mostly of a lot of hamburger meat. However, with some creativity, you can make a healthy and balanced high protein and low carb diet menu plan.

An image that is quite typical of a high protein and low carb diet is a lot of meat. Bacon, pork chops, and steak are parts of a regular low carb diet. However, consuming all that meat will bring about an excess of saturated fat in your body. To bring down the fat content, you could add poultry items like turkey and chicken to your diet. For dishes of red meat, you could take lean cuts of beef. If you are able to get it, bison meat is a good option as it is considered to be high in protein and low in fat. If you love eating fish, you will have many choices of high protein and low carb meals that are healthy. Baked or boiled fish will give you a lot of protein as well as healthy fats. Vegetarian meals unfortunately do not usually have low carbohydrate content. Sources of vegetable protein like soy and beans contain a high quantity of carbs. For an easy and fast meal, you could sauté some starch free vegetables like turnips and broccoli in some oil. You could then add some low carb sauce that you like and some tofu, onions, and garlic. The vegetables should be sautéed till they become tender. A good low carb vegetable is cauliflower that can sometimes substitute potatoes. There are plenty of high protein and low carb diet recipes and a list of good foods that you can find on the Internet for both men and women. Some of the best high protein and low carb diet foods are roast beef, roast chicken, cod fillets, and milk.

When you are following this kind of diet it is essential that you maintain a moderate lifestyle because the reduction of carbohydrates in your body will quickly lead to low energy levels. Therefore, you will find yourself getting more stressed and tired easily. Although you may lose weight at a faster rate, the exhaustion that results may prevent you from enjoying your healthier and trimmer figure. It is also important before you begin this diet to first inform your doctor about it. Your doctor or nutritionist will then give you a sample food plan in which the foods that you can and cannot eat will be identified as well as the amount of each food group you can consume each day.

Along with the high protein and low carb diets, it is essential that you perform regular exercises like swimming, running, brisk walking, or even some light bodybuilding. Your exercise program should consist of both aerobic as well as anaerobic exercises. Performing only aerobic exercises will not be very effective as the metabolic rate of the body will come back to normal levels quite quickly after you complete the exercise. Therefore, you should also include weight training to build muscles.

The disadvantages of this diet have also been highlighted by many experts and dieticians. Taking in an excess of protein is considered to be harmful to the kidneys, since it causes a strain on them, leaving you vulnerable to liver disease. There should be the right balance to your intake of protein, so it is essential that you seek the advice of a dietician before starting this diet. You should try and follow diets that although may not give super fast results, provide you with a well-balanced diet and contain a few carbohydrate foods. Therefore, to ensure permanent and healthy weight loss, you should perform regular exercise, consume a balanced meal, make appropriate changes to your lifestyle, stop smoking and eat enough grains, fresh fruits and vegetables.

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