The human body uses carbohydrates as its main source of energy. When you eat a carbohydrate, glucose is released into the blood cells. The pancreas sees this as a reason to produce insulin, which helps the glucose get to body tissues, where it is used as energy. By eating a low-carb diet, insulin production is reduced, and fat and protein stores are then used as alternative energy sources.
Breakfast
Because low-carb diets typically exclude or limit most fruits and starchy vegetables, it is important to include some low-carb fruits and vegetables in your diet for additional vitamins and minerals. Low-carb breakfast options include a two-egg omelet with sliced tomatoes, scrambled eggs with spinach and cottage cheese or a strawberry smoothie made with a cup of milk, a quarter of a cup of tofu and a half cup of strawberries.
Lunch
According to Zoe Harcombe, who wrote "The Harcombe Diet" some foods are so low in calories and carbohydrates, they can be eaten freely. These include lettuce, leafy greens, cucumbers and celery. As these foods are also rich in vitamins and minerals, they should be eaten in abundance as part of a low-carb lunch, examples of which include a grilled chicken salad, grilled fish or a tuna omelet. Shellfish such as prawns can be eaten with a full-fat mayonnaise dressing, or you could opt for a salad made with abundant leafy greens, cucumber, tomatoes, boiled eggs and sprinkled with grated cheese.
Dinner
According to Cynthia Sass and Liz Vaccariello, who wrote the "Flat Belly Diet," eating a small amount of monounsaturated fats with each meal will help reduce belly fat. The American Diabetes Association also cites a Spanish study that found monounsaturated fats reduced mid-body fat when eaten regularly. Low-carb sources of monounsaturated fats include nuts, seeds and olives. Add these to your dinner to help decrease belly fat.
Low-carb dinner examples include grilled fish or steak with salad, beef chili, Mexican-style burritos or a spicy bean goulash for a vegetarian choice. Dessert options include a fruit cocktail made with berries, cheesecake with a ground nut base, or a small helping of almonds for a dose of monounsaturated fats.
Snacks
Some low-carb snack choices include string cheese, nuts, a boiled egg or cottage cheese spread on celery sticks.
Liquids
Plenty of water should be consumed on a low-carb diet, as many people find that constipation can set in when switching to a low-carb diet that contains a high percentage of meat. Water and fresh leafy greens will help to keep your bowel movements regular.
Avoid all soda drinks that have a high sugar content and fruit juices. For a low-carb alternative, add the juice of a lemon or lime to a bottle of carbonated water. Alcoholic spirits are low-carb, Most wines are fairly low-carb, but regular beer should be avoided.
References
- MayoClinic.com: Low Carb Diet
- "The Harcombe Diet: Stop Counting Calories and Start Losing Weight"; Zoe Harcombe; 2008
- Ntwrks: Calorie And Fat Gram Chart
- "Flat Belly Diet"; Liz Vaccariello; 2008
- Diabetes Care: Monounsaturated Fat
Member Comments