Weight-loss meal plans often require nutrient restrictions in order to meet the goal of the diet, and in the case of the low-carb, low-fat, and low-calorie diet, these restrictons can seem quite demanding. Nonetheless, you can definitely meet these restrictions by increasing your intake of lean protein and also by ensuring that you include a wide variety of non-starchy vegetables in your daily meal plan.
Eating Low-Carb
Eating a low-carb, or low-carbohydate, diet means that you will consume less than the recommended percentage of calories from carbohydrates each day. The Dietary Guidelines for Americans recommends that adults consume 45 to 65 prercent of their calories from carbohydrate, so any percentage below this would be considered low-carbohydrate. When eating a low-carb diet, you need to make sure to limit all sugars and sweets and focus on getting most of your carbohydrate from nutrient-dense foods such as fruits, milk, unsweetened yogurt, and whole grains.
Eating Low-Fat
Dietary fats are typically restricted in order to reduce the risk of coronary heart or cardiovascular disease. Fats may also be restricted for individuals who suffer from gallbladder conditions and fat malabsorption. A low-fat diet general consists of 20 percent of calories from fat, although in some extreme cases, this percentage may be reduced to only 10 percent. When following a low-fat diet, it is important for you to avoid consuming fatty meats, such as marbled steaks or fried chicken, and you also need to reduce your intake of high fat dairy products. Instead, select small portions of healthy, unsaturated fats like olive oil, nuts, and seeds.
Eating Low-Calorie
The average healthy adult will burn between 1,800 and 2,800 calories per day, depending on gender, age, and activity level. Because a low-calorie diet is defined as being a diet that includes fewer calories than the person is expending, low-calorie diets typically contain 1,200 to 1,800 calories per day. Low-calorie diets are typically designed to fascilitate weight loss in overweight or obese individuals, and they should only be followed when medically indicated. Most low-calorie diets include restricted portion sizes on all foods and limited amounts of sugary foods and beverages.
Focus on Protein
The low-carb, low-fat, and low-calorie diet seems to have a lot of restrictions, but there are protein-rich foods that fit well into this diet. For example, lean meats such as skinless chicken, fish, and extra-lean ground beef are all foods that are high in protein and low in both carbohydrate and fat. Greek yogurt is an excellent source calcium, and it also lacks a large amount of carb and fat. Protein powder can be added to water or milk, and this will increase protein calories rather than fat or carb calories.
Sample Menu
The following menu contains approximately 1,500 calories, less than 20 percent of calories from fat, and less than 45 percent of calories from carbohydrate.
Breakfast: 3/4 c. scrambled egg substitute with 1 oz. low-fat cheese, peppers, onions, tomatoes, and 2 oz. lean ham, 8 oz. skim milk with 1 scoop chocolate protein powder
Lunch: 4 oz. grilled skinless chicken breast with herbs, large salad with spinach, mushrooms, grated carrots, zucchini and 2 Tbsp. oil-and-vinegar dressing, 1/2 c. low-fat cottage cheese with sliced tomatoes, 1-1/4 c. strawberries, 8 oz. skim milk with 1 scoop vanilla protein powder
Dinner: 3 oz. baked salmon, 1 c. steamed broccoli and cauliflower, 1/2 c. quinoa, 8 oz. Greek yogurt,
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