Low-carb diets typically limit carbohydrate intake between 50 and 150 g a day and have been shown to be at least as effective as other diet programs for inducing weight loss, as published in the January 2005 issue of the "Journal of the American Medical Association." Dieters following a low-carb diet need to eliminate grains, flours, starchy vegetables, legumes, milk, yogurt, fruit, sweetened beverages and sugar from their diet. However, protein such as hamburger meat, or ground beef, can be used to prepare a variety of low-carb meals.
Chop Suey
For a quick low-carb beef chop suey, quickly stir-fry 1/4 cup chopped onion, slices from half a red bell pepper, 1/4 cup sliced mushrooms, 1/4 cup bamboo shoots, 1 cup of bean sprouts and a few slices of ginger root, in 1/2 tbsp. of olive oil. Add 1 tbsp. of soy sauce and 3 oz. of cooked ground beef. The whole recipe of chop suey corresponds to one serving and contains 366 calories, 26.4 g fat, 20.4 g protein, 13.5 g carbohydrates and 4.2 g fiber, for a total of only 9.3 g of net carbs. If you are carb counting and aiming for a specific carbohydrate target, count net carbs which corresponds to the total carbohydrates minus the fiber.
Bunless Burger
Burgers are one of the fastest and favorite American meal. You can prepare one yourself with hamburger meat. Just omit the bun and sweet sauce to make it low-carb. For example, you can serve a cooked patty prepared with 3 oz. of ground beef, which you can top with 1 oz. of cheddar cheese, 1/4 cup cooked onions and 1/2 cup cooked sliced mushrooms, on a few lettuce leaves. This bunless burger provides a total of 375 calories, 29.1 g fat, 24.1 g protein, 4.1 g carbohydrates and 1.3 g fiber, for a total of 2.8 g of net carbs.
Low-Carb Fajitas
This Mexican favorite is a good way to use hamburger meat and by using lettuce leaves instead of the traditional flour tortilla, it can fit into your low-carb eating plan. You can saute 1/4 cup sliced onions, slices from half a bell pepper, 3 oz. of hamburger meat with salt, pepper and chili powder. Wrap in lettuce leaves. You can also add 2 tbsp. of your favorite salsa and 1 oz. of mozzarella cheese. This meal contains 355 calories, 25.9 g fat, 22.7 g protein, 7.9 g carbohydrates and 2.3 g fiber, which corresponds to 5.6 g of net carbs.
Stuffed Portobello Caps
Stuff two portobello mushroom caps with a total of 3 oz. of cooked hamburger meat and 1/4 cup sliced cooked onions. Sprinkle with a total of 1 oz. of cheddar cheese and grill in the oven a few minutes until the cheese is melted. This quick low-carb meal contains 389 calories, 28.9 g fat, 24.7 g protein, 7.9 g carbohydrates and 2.1 g fiber, which is the equivalent of 5.8 g of net carbs. Serve with a salad of leafy greens to have a complete meal.
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