The Institute of Medicine recommends that men and women should eat 225 to 325 g of carbohydrates per day. MayoClinic.com explains that this is far more than low carbohydrates diets such as Atkins, which generally suggest consuming 20 to 100 g of carbohydrates per day. Low carbohydrate diet plans suggest consuming a high amount of protein and good fats rather than simple carbohydrates such as white bread. If you are following a low carbohydrate meal plan, it is important to be familiar with the foods and drinks that contain low levels of carbohydrates.
Function
MayoClinic.com states that the premise of low carbohydrate diets consists of lowering your carbohydrate intake because this will reduce your insulin levels. When your insulin levels remain low your body will not hold on to fat; it will instead use fat as energy. Proponent of the Atkins diet claim that lowering your carbohydrate consumption will burn off your body's fat stores and regulate your blood sugar levels. Consuming high protein and good fats leaves you feeling full and satisfied so you don't feel the urge to eat a high amount of carbohydrates.
Eggs
According to The World's Healthiest Foods, a website of the George Mateljan Foundation, eggs are low in carbohydrates, containing just 0.49 g of carbohydrates in one egg. Eggs are a healthy source of protein, containing 5.5 g. Additionally, eggs provide your body with selenium, vitamin B2 and omega-3 fatty acids. Substituting your bagels, toast or cereal for eggs in the morning will vastly decrease your carbohydrates for the day and reduce your insulin levels.
Tea
Nutrient Facts outlines that brewed tea does not contain any carbohydrates. Tea is a healthy alternative to fruit juices if you are reducing your carbohydrate intake. Teas such as green and black provide your body with antioxidants, which may help protect your heart and blood vessels, according to MedlinePlus, a service of the National Institutes of Health. Green tea contains caffeine as well and is used to improve mental alertness and thinking.
Chicken
Chicken is low in carbohydrates and an excellent source of protein. The World's Healthiest Foods states that a single serving of skinless chicken breast contains 0 g of carbohydrates. Additionally, chicken nourishes your body with vitamins B3 and B6 and minerals such as phosphorus, zinc, iron, potassium, magnesium and selenium. Chicken is high in essential amino acids, supplying you with 33.79 g of protein in a 4-oz. serving.
Warning
You should consult your health care practitioner before immensely reducing your carbohydrate intake. Your body uses carbohydrates for energy, so you should not reduce your total carbohydrate intake per day to zero. MayoClinic.com explains that low carbohydrate diets such as Atkins recommend finding the right balance of carbohydrates for your body once you have reached the weight you are comfortable with. When you do choose the sufficient amount of carbohydrates you are comfortable consuming per day, you should select complex carbohydrates such as whole grains.
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