Low carbohydrate dieting has been a well known weight loss method since the Atkins diet was introduced in the 70s. According to Dr. Atkins, eliminating carbohydrates from the diet stabilizes blood sugar levels and signals your body to burn stored fat for energy. One of the challenges to following a low carb diet is selecting the right foods. The right dietary choices will help ensure a successful diet.
Meat
Meats of all varieties provide sound, high protein foundation for a low carb diet. All forms of meat are acceptable, including beef, pork, seafood and poultry. Beef particular may be of benefit to low carb dieters according to diet expert Mauro Di Pasquale M.D. Di Pasquale notes that low carb dieters who consume red meat seem to retain more muscle than dieters who avoid it. Be wary however, of deep fried meats like fried chicken, which are battered and can provide too many carbs.
Dairy
With the exception of pure milk, most unsweetened dairy products are allowable on a low carb diet. Plain yogurt, cheese, cottage cheese and heavy cream provide protein and fat, while keeping carbohydrates low. Casein, the milk protein is slow digesting, making dairy a sensible choice for before bed. The casein will break down slowly providing protein for muscle repair overnight.
Nuts
Nuts are a high protein snack that is also rich in healthy, unsaturated fats. Nuts are a perfect snack food for low carb dieters because they do not require refrigeration and can be stored for months. A handful of nuts between meals can help manage hunger and prevent cravings.
Vegetables
Vegetables are an essential component of a low carb diet because they provide important vitamins, and nutrients. The fiber in vegetables is particularly important because low carb diets are typically devoid of grains. Vegetables add interesting color, flavor and texture to low carb meals, preventing them from becoming repetitive.
Diet Drinks
Dieters often have difficulty sticking to low carb diets due to the absence of sweets. An occasional diet soda or drink can help manage these cravings by providing the sensation of sweetness, without adding carbs or sugar.
References
- "Dr. Atkins' New Diet Revolution, Revised Edition": Dr. Robert Atkins: 2002
- "The Metabolic Diet"; Dr. Mauro Di Pasquale; 2000
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