Simple Low Carbohydrate Diet

Only a complete recluse could have failed to notice the popularity of low-carbohydrate diets in the past few years. According to the Mayo Clinic, low-carb diets typically restrict carbohydrate intake to somewhere between 50 and 150 grams per day. While following a low-carb diet may require you to limit or give up some of your favorite foods, eating low-carb doesn't have to be complicated.

Low-Carb Rationale

Low-carb diets are typically used for weight loss. According to the Mayo Clinic, following a low-carb diet may help you lose weight, although you may regain some of that weight if you eventually resume your old eating habits. According to the Atkins website, low-carb diets work because limiting carbohydrates keeps your blood sugar levels stable and limits the production of insulin, a phenomenon that allows your body to burn fat rather than carbs for energy. This condition is called "ketosis." The Center for Young Women's Health argues that solely avoiding carbohydrates does not impact weight loss, while the Mayo Clinic states that research suggests blood sugar levels and insulin do not play a role in weight loss and low-carb eating.

Foods to Limit

The main foods that you'll want to limit or avoid while on a low-carbohydrate diet are, according to the Mayo Clinic, sugary foods, grains, beans, fruits and starchy vegetables like potatoes. Limiting grains means restricting whole grains like rice, as well as products made from grains like breads and pasta. The Atkins website points out that you may also want to limit higher-carb dairy products, like milk, yogurt and soft cheeses. When counting carbs, remember to calculate net carbs, the total number of grams of carbohydrate in a food, minus the number of grams of fiber. Ultimately, how much you choose to limit any high-carb foods depends on your own tolerance for carbohydrates and how they affect your weight loss. According to the Atkins website, the number of carbs that people can eat while continuing to lose weight varies widely, from somewhere between 25 or so net carbs a day to as high as 60 or 80 carbs a day. You will need to discover the correct amount of carbs for your own weight loss. Amounts tend to vary based on factors like sex, age, physical activity, and use of certain medications.

Foods to Eat

Adhering to a low-carb diet still leaves you with a variety of food choices. You can freely eat all types of meats or seafood, although you may want to stick to lean cuts if you're also watching your fat intake. Eggs and small amounts of cheese are also good options. While you may choose to limit fruit, low-carb diets usually encourage copious consumption of non-starchy vegetables. Most vegetables are fair game, including such options as lettuce, broccoli, avocado, cucumber, greens, and onions. Fats, such as butter and vegetable oils, can be used for cooking or added to meals.

Keeping it Simple

A simple low carbohydrate diet may mean different things to different people. For some, simplifying may mean mostly sticking to their normal diet while purchasing low-carb products to replace higher-carb foods like breads, pastas and sweets. For other people, keeping it simple may mean embracing meals that are naturally low-carb without the need for substitutions. Both options are entirely valid; which one you choose will likely depend on your budget, tastes and time constraints.

Meal Ideas

Those utilizing low-carb products may be able to cut carbs while sticking to their normal diet. People without the money or inclination to purchase these specialty foods, however, may need a bit more inspiration. Fortunately, low-carb meals can be quite simple. In many cases, skipping the grain product may be all that's required. Try making stir-fry without rice, for instance, or eat a burger without the bun. Other good meal options are roast chicken, grilled seafood, pot roast, salads, eggs, and meat-based soups and stews. Of course, don't forget to include plenty of non-starchy vegetables.