A low-carb diet focuses on whole, unprocessed foods, like lean meat, vegetables, fruits, nuts and seeds. Limiting carbohydrates shifts your body into fat-burning mode, helping you lose weight without feeling hungry. Eliminating foods like pasta and bread also removes the guesswork about what to eat. Whether you enjoy dinner out with friends or prepare a fast weekday-morning breakfast, creativity coupled with knowing the right foods makes every low-carb meal and snack a pleasurable, fat-burning success.
Breakfast
Eggs provide an inexpensive, healthy and versatile low-carb breakfast with optimal protein and healthy fats. A 2008 study in the "International Journal of Obesity" showed egg eaters experienced 65 percent more weight loss compared to their carb-eating counterparts.
You can poach eggs with a side of nitrate-free Canadian bacon. Or fill an omelet with your favorite meats, vegetables and cheeses. Prep the night before to enjoy a hot, filling breakfast in 10 minutes. Most low-carb dieters eventually suffer egg burnout. For an easy, satisfying alternative, mix cottage cheese with flaxseeds and walnuts. You'll get good amounts of protein, fiber and omega-3 fatty acids. Finally, if you miss breakfast-sandwich portability, create a breakfast burrito using a low-carb wrap.
Lunch
Sandwiches make a fast, convenient lunch. Switch out the bread for a grilled chicken low-carb wrap. Find one with at least 6g of fiber and less than 7g carbs. Jonny Bowden, Ph.D., author of "Living Low Carb," calls fiber the No. 1 aid for weight loss.
Salads also make satisfying low-carb lunches. Have a chicken Caesar salad without croutons. Or, try a Cobb salad with eggs, nitrate-free bacon, and chicken. Top with oil and vinegar, or if you choose bottled dressing, find one with 2g of sugar or less per serving. If your office orders in for lunch, opt for lean protein and green vegetables. For example, if you have Chinese takeout, order steamed chicken and broccoli without the rice. And don't neglect last night's leftovers, which microwaved make a budget-minded, convenient lunch.
Dinner
Low-carb dinners can be as simple or elaborate as you desire. If your wallet allows, have a filet mignon with spinach and a small Caesar salad, or a leg of lamb and mustard greens. You can still enjoy meat on a budget with a grass-fed burger atop mixed greens.
If you're feeling creative and have the time, bake lasagna with sliced eggplant rather than noodles. Or make a portobello pizza, warmed with goat cheese and fresh tomatoes. Satisfy your pasta craving with spaghetti squash with pesto sauce.
Low-carb dining out proves effortless. Ask your server to recommend meats that aren't breaded or fried. Substitute another green vegetable for the rice or potato. If your companion orders dessert, opt for a cheese and fruit plate.
Snacks
Nuts and seeds are a healthy, low-carb snack. A 1-oz. serving of almonds, for example, helps you get hard-to-get nutrients like magnesium and vitamin E for few carbs.
The protein and fiber in almonds keeps you full and helps you lose weight. A 2003 study published in the "International Journal of Obesity and Related Metabolic Disorders" concluded almonds helped people sustain a greater weight loss than those on a low-calorie, complex-carbohydrate diet.
Satisfy your sweet tooth with frozen blueberries mixed with plain yogurt, which makes a low-carb, nutrient-packed alternative to sherbet and ice cream. And don't neglect this low-carb staple: deviled or hard-boiled eggs make fast, filling finger-food snacks.
References
- "International Journal of Obesity"; Egg Breakfast Enhances Weight Loss; J.S. Vander Wal, et al.; October 2008
- "International Journal of Obesity and Related Metabolic Disorders"; Almonds vs. Complex Carbohydrates in a Weight Reduction Program; M.A. Wien, et al.; November 2003
- "Living Low Carb"; Jonny Bowden, Ph.D.; 2010
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