The low carbohydrate diet works on the principle that weight loss can be achieved by limiting the intake of food rich in carbohydrates, according to the University of Maryland Medical Center. The carbohydrate content of a particular food is determined by its glycemic index, GI, and glycemic load, or GL. Glycemic index pertains how fast the food releases sugar into the bloodstream. Glycemic load measures a food's GI and total carbohydrate level. Low carbohydrate diets concentrate on decrease in both GI and GL.
Eggs
Eggs are not only low in carbohydrates but also contain elevated levels of protein, notes the American Heart Association. However, increased egg consumption may lead to problems involving uric acid. As such, it is best to hard-boil them first prior to consumption. Doing so also makes it easier to separate the yolk from the whites.
Fish
Fish is an excellent food to include in a diet low in carbohydrates. Aside from being low in carbohydrates, fish meat is considered a lean source of protein. Increased fish consumption may elevate the risk of developing gout, notes the American Heart Association.
Fruit
Generally, a low carbohydrate diet entails keeping carbohydrate consumption to less than 150g. Fruits are an important sources of nutrients and should be included in any low carbohydrate diet. However, fruits do contain carbohydrates to varying degrees, and, as such, should only be consumed in limited amounts, explains MayoClinic.com. The glycemic load of most fruits remains relative low compared to other foods containing elevated starch levels. However, converting fruits into juice may increase the glycemic load dramatically due to the addition of sugar, notes the University of Maryland Medical Center. As such, fruits are best consumed in solid form.
Meat
Increased meat consumption is typical of low carbohydrate diets, which typically rely on a high protein intake. However, lean meats are preferable to meats containing elevated levels of fat, notes the American Heart Association. Lean meats, such as lean sirloin beef and lean lamb meat, lower the risk of developing cholesterol related problems. Lean meat provides a large amount of protein, which can be used as energy within the body.
Poultry
Poultry meat, such as chicken and turkey, can be excellent food choices for those on a low carbohydrate diet. However, poultry may be incomplete sources of vitamins and mineral vital to the body. Excessive protein consumption may also cause calcium loss, notes the American Heart Association.
Starch-Free Vegetables
Vegetables that contain little to no starch such as leafy green vegetables are excellent foods to include in a low carbohydrate diet, notes MayoClinic.com.
Whole Grain
Whole grains such as bread and cereal may be included in a low carbohydrate diet, explains MayoClinic.com. However, the amount of whole grains must be limited to about 60g daily.
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