Low-carbohydrate dieting is a method of weight loss that includes decreasing the number of carbohydrates consumed daily. The average American woman consumes 175 to 250g and the average American man consumes 250 to 375g of carbohydrates daily, according to a study authored by Eun Ju Yang, and his team, in the June 2003 issue of "American Journal of Clinical Nutrition." The daily consumption on a low-carbohydrate diet is around 20g. When counting carbohydrates in food, subtract the grams of fiber from the grams of carbohydrates to yield the net carbohydrate count.
Breakfast Menu: Cooked
An elegant and delicious meal for breakfast consists of 1/4 cup of caramelized onions, 2.75g net carbohydrates, stirred into three scrambled eggs, with 1.8g of carbs. Add spinach, artichokes and/or sun dried tomatoes, as well as goat or feta cheese, which has 0.3 to 1.2g of carbs in 1 oz., crumbled on top of the eggs. If you'd like toast, several manufacturers make reduced-carbohydrate bread that can have as little as 1g of net carbohydrates per slice.
Breakfast Menu: Quick
Nothing beats milk and cereal for a quick breakfast with little preparation. Unfortunately, most dry cereals are high in carbohydrates, making them incompatible with low-carbohydrate dieting. Quickly prepared possibilities can include grab-and-go fruit, such as blackberries, which have 2.7g net carbohydrates in 1/4 cup; strawberries, with 1.7g net carbohydrates in 1/4 cup; or grapes, with 7.4g total carbohydrates in 1/2 cup. Or, try a low-carbohydrate, porridge-like hot cereal, such as Keto Hot Cereal with 5g of net carbohydrates per serving, to which you can add hot or boiling water.
Grilled Meat and Vegetables
One of the most versatile lunches or dinners consists of a salad topped with grilled meat, such as 3.5 oz. chicken, a 6 oz. skirt steak or a 3 oz. tuna salad, all of which have 0g net carbohydrates. You can vary the vegetables in the salad or the type of dressing. Oil and vinegar is best for low-carbohydrate dieting, and there are many types of vinegar to lend flavor variety--1 tbsp. of balsamic vinegar mixed with 1 tsp. of olive oil has 2.3g carbohydrates. Another delicious option is grilled meat or tofu, which has 7.3g net carbohydrates in 1 oz., served with grilled vegetables, such as zucchini, with 1.1g net carbohydrates per 1/2 cup, or eggplant, which has 1.5g net carbohydrates in 1/2 cup.
Taco Salad
Make taco meat, with 6 oz. ground beef, which has 0g net carbohydrates, mixed with crumbled firm tofu and serve it salad-style on a bed of lettuce. Hold the tortilla chips, or use a large leaf of lettuce to hold the filling like a taco. Top it with cheese--1/2 cup of cheddar has 0g net carbohydrates--or 1 tbsp. sour cream, which also has 0g carbs.
References
- Low Carb Bread Bakery
- Low Carb Luxury Web Site Review of Keto Hot Cereal
- "American Journal of Clinical Nutrition"; Carbohydrate Intake and Biomarkers of Glycemic Control Among U.S. Adults: The Third National Health and Nutrition Examination Survey (NHANES III); Eun Ju Yang, et al; Jun. 2003
- Atkins: Carb Counter
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