Americans are gaining more weight because of the amount of high carbohydrate and sugar-laden foods in their diets, low-carb-diet guru Dr. Robert Atkins theorized. Other factors in this rapid weight gain include sodas, artificial sweeteners, packaged snack foods and microwaveable and processed foods, all loaded with carbohydrates. The Western diet of high-carbohydrate, sugary foods has been linked to obesity and related health problems such as cardiovascular disease, diabetes and certain cancers. By filling up on low-carbohydrate foods, you can avoid the weight-gain trap. Consult your doctor before beginning any new diet.
Protein
Protein is an amino acid compound essential to every chemical reaction in the body. Protein helps maintain muscle and build healthy bones, skin, hair and nails. Protein sources are filling and contain almost no carbohydrates per serving. Foods rich in protein include lean beef, lamb, pork, chicken and turkey. Choose skinless versions of meat to avoid consuming too much saturated fat, which has been linked to cardiovascular disease.
Low Glycemic Level
You can incorporate fruits into a low-carbohydrate diet if they have a low glycemic level. The glycemic level is a measure of how quickly sugars are released into the body. Foods with a low glycemic level do not spike blood sugar levels and cause hunger. Eat whole fruits rather than juices for a lower sugar count. Filling fruits include strawberries, blueberries, melons, apricots and plums.
High Water Content
Vegetables are low in calories and can be eaten abundantly with a low-carbohydrate diet plan. Vegetables' high water content will satisfy your hunger; they are also a good source of fiber, which fills you up and improves your digestive system. Vegetables with a high water content and low carbohydrate count include celery, cucumbers, eggplants, tomatoes, squash and zucchini.
Omega-3 Fatty Acids
A small amount of good fats --- the polyunsaturated and monounsaturated varieties --- is essential for healthy skin and regulating cholesterol metabolism. Omega-3 fatty acids are a type of polyunsaturated fat. They are primarily found in flaxseeds, walnuts and canola oil. Fish are also great sources; consume salmon, albacore tuna, trout and cod at least twice a week to get this essential fatty acid. These are also good sources of protein that can help satisfy your hunger.
Fiber
Fiber takes longer to digest and keeps you feeling full. There are two main types of fiber --- soluble and insoluble. Both aid in digestion, prevent constipation and protect you from heart disease, cancer and diabetes. Fiber is normally found in high-carbohydrate foods like whole grains, legumes and beans. Low-carbohydrate sources of fiber include apples, berries, asparagus, spinach, watercress, cucumbers, bell peppers, tomatoes, nuts and seeds.
References
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D.; 2002
- "The Carbohydrate Addict's Diet"; Dr. Rachael F. Heller and Dr. Richard F. Heller; 1991
- "Carbohydrate and Food Counter"; Corinne T. Netzer; 2006
- "The Doctors Book of Food Remedies"; Selene Yeager; 2007
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