Various diet plans focus on limiting your carbohydrate intake. The extent to which you should do this depends on your own body and needs. Some people can't consume more than 20 grams of carbs a day and still lose weight. Others can drop pounds while eating as much as 60 grams a day. If you want to maintain weight rather than lose it, you would also have more leeway. Consult your doctor before beginning any new diet.
Vegetables
Fiber comes into play when you're deciding on what vegetables to include in your low-carb diet. You're allowed to subtract fiber value from the carb value. The Atkins Diet, for example, calls the result "net carbs," and they're the only ones that count. Six medium asparagus spears have 3.7 g total carbs but 2 g fiber, for just 1.7 g of net carbs. Other "good" vegetables include broccoli, cabbage, cauliflower, celery, eggplant, lettuce, radishes, spinach, Brussels sprouts and green beans. Starchy vegetables are not recommended. These include potatoes, peas, corn, carrots, beets and peppers.
Fruits
High-glycemic fruits are generally forbidden for those on a low-carb diet. These include all citrus fruits, as well as pineapple, bananas and most melons. Dried fruits tend to be high in carbohydrates. Assuming they're not dried, acceptable fruits include apricots, avocados, cranberries and strawberries.
Cheeses
Most cheeses are very good for a low-carb diet, including Brie, Camembert, Edam, Gouda, Gruyere, Monterey Jack, Muenster and Swiss. Cottage cheese, however, can pack more than 4 g per half-cup, while ricotta is almost as bad --- 3.8 g for the same amount.
Poultry
Chicken, turkey and duckling all have zero carbs. Always roast poultry as opposed to frying it, because frying can add 4.7 g of carbs.
Meat
All meats are zero carbs as long as you remember that breading is not allowed. The exception to this is organ meats, such as liver. or lunch meats and cold cuts, check the packaging for nutritional information.
Seafood
Most fish is excellent for a low-carb diet. Bass, bluefish, catfish, cod, grouper, haddock, mackerel, monkfish, perch, flounder and sole all have zero grams of carbohydrates. Shellfish are different. Clams have 4.4 g per three ounces; six medium oysters have 4.6 g. Lobster and shrimp are low in carbohydrates and both are permissible in a low-carb diet.
Other Considerations
Eggs contain negligible carbohydrates. Milk, however, is very high in carbs. Butter, margarine and mayonnaise are all allowed, but margarine is high in trans fats. Any foods containing sugar, flour, breading or starch are strictly prohibited.
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