The Carb Clean-Out Plan utilizes high protein foods to decrease the amount of fat your body stores around the abdominal muscles. Following the recommended grocery list may help you to lose your cravings for high sugar and starchy foods. According to the Carbohydrate Guide website--the proponent of this diet plan--you can lose 6 to 10 lbs. by following the Carb Clean-Out diet for 21 days. However, consult your physician before changing your diet, to ensure this is an appropriate plan for you.
Vegetables
Eat as many vegetables as you like while following your Carb-Clean Out diet plan. Fresh vegetables contain little to no harmful carbohydrates and provide essential vitamins and nutrients. According to the Carb-Clean Out grocery list, eating green vegetables including green beans, Brussels sprouts, broccoli, cucumbers and spinach will lower your carbohydrate intake. The Center for Nutrition Policy and Promotion, an organization of the U.S. Department of Agriculture, states that dark green vegetables have the highest content of nutrients. Create a light salad for lunch or dinner consisting of lettuce, onions, peppers, mushrooms, tomatoes and onions. Top off your salad with a handful of alfalfa or bean sprouts to add a light crunch. Vegetables can lose nutrients through the cooking process. Eat many of the recommended vegetables raw.
Fruits
The Carb Clean-Out diet approves various fruits, yet the amount you consume has a limitation. An appropriate serving size of fruit consists of 1 cup. According to the diet's guidelines, reduce the serving size to a quarter of a cup when eating melons such as the cantaloupe and honeydew. Eight ounces of unsweetened fruit juice equals one serving. Consume apples in various forms including the whole fruit, apple sauce or unsweetened apple juice. Eat blackberries and blueberries to take in cancer-fighting antioxidants. Other fruits that can cleanse your body of fatty carbohydrates include citrus fruits such as oranges, nectarines, lemons and limes. Eat two servings of the recommended fruit portions on a daily basis.
Protein
Proteins serve a prominent role in the the Carb Clean-Out diet. Protein foods cause your pancreas to discharge a substance known as glucagon, which can remove fat from the cells in your body and convert them into energy. The Carb Clean-Out diet does not limit the serving size of certain protein foods. Eat lean cuts of beef and chicken as well as raw, unsalted nuts and seeds. Combine eggs, low-fat cheese and turkey bacon to make a low-carbohydrate breakfast omelet. The diet also has protein options for vegetarians; consume soy-based tofu and tempeh to absorb fat-burning proteins.
Dairy and Fats
The Carb Clean-Out diet limits the consumption of dairy products, as they contain both carbohydrates and protein. Consume 4 oz. of non-fat cottage cheese once a day to absorb necessary carbohydrates and calcium. Eat salmon, tuna or mackerel two to three times a week to take in essential fatty acids.
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