The American Diabetes Association recommends counting carbs to manage blood glucose levels. Sufferers of polycystic ovary syndrome (PCOS), a common female endocrine disorder, may also benefit from a low-carb diet. The Center for Polycystic Ovary Syndrome at the University of Chicago Medical Center reports that many PCOS patients succeed in losing or managing their weight on a low-carb diet.
Produce Department
Fruits and vegetables are an important part of any diet. When it comes to a low-carb meal plan, though, not all produce is created equally. When creating your food shopping list, include a variety of fruits and vegetables, such as leafy greens, apples, melons and squash. According to the Vermont Department of Health, you should avoid or limit starchy produce such as potatoes, corn, grapes and bananas. These fruits and vegetables have a higher carbohydrate content.
Meat Counter
Protein is an important part of a low carb diet. It provides the energy your body needs, helps build muscle and keeps you satiated. Meat is a primary source of protein, but too much fat can cause high cholesterol and weight gain. Choose lean cuts of red meat, poultry and fish. Soy-based products such as imitation hamburgers or soy hot dogs are an option.
Dairy Case
Dairy is a good source of protein as well as nutrients and vitamins such as calcium and vitamin D. However, dairy products can be high in fat and carbohydrates. Opt for nonfat versions with no added sugar. The King County, Washington, Health Department recommends reading labels carefully and comparing grams of sugar and carbohydrates in different brands and flavors. Eggs should be on a low-carb shopping list. Mix them with vegetables for a satisfying breakfast omelet or create a crustless veggie quiche for dinner.
Snack Aisle
Making room for snacks on your diet will help you stay with the plan, as you are less likely to feel deprived. Choose a variety of low-carb snacks, including sweet options as well as savory ones. Girls Health, a service of the U.S. Department of Health and Human Services, suggests low-carb sweets such as sugar-free gelatin, pudding or ice pops. Crunchy or savory snacks include nuts, seeds or jerky. Pay attention to serving sizes and limit snacks to one or two a day, but do not deny yourself these treats.
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