Although they may seem confusing at first, low-carb diets are very easy to follow if you simply choose to limit your sugary and starchy foods and focus on high protein alternatives.
Definition
According to the Dietary Reference Intakes, the estimated average requirements of carbs for adult males and females is 100 grams per day. Because of this, a low-carb diet should be considered as any diet plan that asks you to limit your carbs to less than 100 grams per day. Some low-carb diets severely restrict your intake to only 20 or 40 g of carbs per day, but the efficacy and long-term effectiveness of these diets have not been extensively studied.
Carb-Containing Foods
Most foods contain some amount of carbs, but the foods that contain a significant amount of carbs primarily include grains, dairy, fruits, vegetables and desserts. Carbs are highly concentrated in sweets such as doughnuts, other pastries and cookies, and these foods must be avoided when following a simple low-carb diet. Fruits, vegetables and whole grains are better sources of carbs because they contain fiber, complex carbs and other nutrients and antioxidants. Limit your whole grains to one small serving per meal, and try to fill up on nonstarchy vegetables such as broccoli, peppers and tomatoes, while avoiding potatoes, peas and corn.
Beverages
Any beverage sweetened with fruit juice, sugar or high fructose corn syrup is going to contain carbs, and these drinks must be avoided on a simple low-carb diet. You will need to forgo sodas, fruit juices and specialty coffee drinks, and instead opt for unsweetened teas, sugar-free diet drinks or water.
Easy Low-Carb Foods
Although many foods must be avoided on a low-carb diet, you can still vary your diet with proteins, nuts, seeds and cheeses. As long as it is not battered or breaded, protein sources such as chicken, fish and beef will be very low in carbs. Make these foods the center of your meals. Almonds, walnuts, flaxseed and sunflower seeds are nutritious snacks that can also be added to salads. Cheese can be high in saturated fat, but if you choose the low-fat version, it can also make a great, low-carb addition to meals and snacks.
Sample Menu
Breakfast: Omelet with eggs, reduced-fat cheese, peppers, onion and mushrooms, 1 cup of blueberries, 8 oz. black coffee with artificial sweetener and 1 oz. skim milk.
Lunch: Large salad made with 3 oz. skinless chicken, feta cheese, olives, onions and Greek salad dressing, 1 cup melon and 8 oz. sugar-free beverage.
Dinner: 4 oz. grilled salmon brushed with olive oil and herbs, 1 1/2 cups steamed mixed vegetables, 1/2 cup low-fat cottage cheese with strawberries, almond slivers and 16 oz. water.
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