Diets don't have to be about things you can't eat, they can be about finding healthy delicious things you'll want to eat everyday, especially for low carb diets. With a few pantry staples, quick and filling low carb meals can hit your table.
How Low Carb Meals Work
A low carb diet limits foods that are high in carbs such as bread, grains, rice, starchy vegetables and fruits, and emphasizes protein and fat. According to the Mayo Clinic, during digestion the body turns carbs into sugar and drives blood sugar levels up. In turn, this pushes up insulin levels. The increase in insulin pushes blood sugar into cells and provides energy. In contrast, a decrease in carbs lowers insulin levels. Instead of burning sugar for energy, the body burns fat and causes weight loss. Before cleaning out the pantry, keep in mind that the Mayo Clinic has said that there is no research linking weight loss to blood sugar or insulin levels.
Low Carb Meal Pitfalls
Cleaning your kitchen of every carb in sight is not the way to a healthy and safe low carb diet. Nor is eating every protein at the butcher counter. To avoid diet pitfalls, keep in mind that some carbs are good for you. According to the Mayo Clinic, include 50 to 150 grams of carbs per day. First, choose nutrient-dense, low glycemic index carbs. These carbs don't have a huge affect on blood sugar and insulin. Also, work with lean proteins that are not high in saturated fat and cholesterol. And since most low carb diets limit fruits, which are a major source of fiber, don't forget to increase fiber intake in other ways.
Rise and Shine--Breakfast Options
Start your day with a full breakfast of low carb options. Try yogurt sprinkled with berries for a meal high in fiber and protein that also satisfies the sweet tooth. Or, hollow out cantaloupe and add a scoop of cottage cheese. The protein will make you feel full longer and the sweet fruit is a treat. For a classic meal with a zero carb count, go to eggs and bacon. And for a more creative spin, combine eggs with veggies.
Not all low carb plans are the same; some may not allow milk or fruit, so check your plan for options. Here are a few things to stock your pantry with: low carb cereals, apple, pears and citrus, flax grains to make your own low carb breakfast muffins and baked goods, soy milks and protein powders for breakfast shakes and tofu for scrambles and mixes.
Lunch Options
Bring out the protein and mix it up with veggies with these starting options: Add proteins with lettuce, tomatoes and a sprinkle of cheese and salsa and wrap in a low carb wrap for a South of the Border inspired lunch. Mix tuna with grated cabbage, onions and mushrooms for an Asian themed salad. Mix cottage cheese with red bell peppers and cucumbers for a low carb and filling crunch. For more quick lunches, stock up on chicken, turkey and tuna. These items can all be bought premade and combined with dark green salad kits, low carb wraps and veggies with low starch for filling meals.
Everyone to the Table--Dinnertime
Gather everyone around for a low carb dinner with these options. Turn to lean cuts of beef such as top sirloin and eye of round and snow peas, peppers and onions for quick stir fries. Take a trip to your fishmonger and pick up fish high in omega 3 fatty acids such as salmon, mahi mahi and tilapia. Combine with garlic, capers, a drizzle of olive oil and leafy greens for a quick meal. Replace pasta, rice and potatoes with tofu noodles or stringy veggies such as summer squash and julienned zucchini and mashed cauliflower.
Snack Time
Low carb diets don't exclude snacks. For some help between meals, the American Diabetes Association, suggests nuts or peanut and almond butters. Mix it up with veggies, cheeses and fruits, low sugar jerkies and homemade trail mixes with your favorite nuts and seeds. Remember, portion control is still key.
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