Low-Carb Food Guide

Low-carbohydrate diet usually contains 50 to 150 g of carbohydrates a day, according to the Mayo Clinic. Low-carb diets have been found to be effective for weight loss, resulting in about double the weight loss seen with low-fat diets after one year, according to a study published in the March 2007 issue of the "Journal of the American Medical Association."

Generous Servings of Non-Starchy Vegetables

The base of a low-carb food guide should be non-starchy vegetables. Kale, broccoli, leafy greens, bok choy, cauliflower, mushrooms and asparagus are all good examples of vegetables that should be eaten in generous amounts at every meal when following a low-carb diet. Non-starchy vegetables contains few carbohydrates, but provide you with an array of health-protective nutrients, including vitamins, minerals, antioxidants and fiber.

Generous Servings of Healthy Fats

Because low-carb diets severely restrict the amount of carbohydrates, it is important to include generous servings of healthy fats, which will provide the bulk of the energy your body needs. A good way to include more fats in your diet is to serve an avocado with your meal or to cook using generous amounts of olive oil or coconut oil. Nuts, seeds and nut butter are other great sources of healthy fats to add to your low-carb diet. The low-carb food guide also include fat from full-fat cheese, eggs and meat. Although animal fats are mainly saturated, recent studies show that they are no longer associated with an increased risk of cardiovascular disease, according to a meta-analysis published in January 2010 in the "American Journal of Clinical Nutrition."

Moderate Servings of Protein-Rich Foods

Protein-rich foods are important when you are following a low-carb diet. Not only does protein contribute to satiety, but it also help you prevent losing your lean muscle mass. Although most low-carb dieters tend to overdo protein, a healthy low-carb food guide does not promote a high-protein diet. It encourages you to incorporate an adequate amount of protein into your diet. Include fish, poultry, meat, eggs, cheese, nuts, seeds and nut butter as a source of protein at each meal, but keep the serving size to a reasonable amount.

Few Servings of Carbohydrates

Carbohydrate-rich foods need to be limited on your low-carb diet. Therefore, a low-carb food guide contains a small number of carbohydrate-containing foods, such as bread, rice, pasta, grains and products made from flour, sugar, desserts, sweetened beverages, fruits and fruit juices. The amount of carbohydrate you can include in your low-carb eating plan need to be individualized according to your weight loss goals. Fewer than 50 g of carbohydrate a day will result in faster weight loss whereas amounts between 100 and 150 g a day would allow you to maintain your healthy body weight.

References

• MayoClinic.com: Low-Carb Diet (PDF)
• "Journal of the American Medical Association": Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women
• "American Journal of Clinical Nutrition"; Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease