Restricting your carb and sugar intake can be particularly effective for losing extra body fat, while improving your blood cholesterol levels, according to a study published in May 2004 in "Annals of Internal Medicine." Because carbohydrates comprise starch, sugar and fiber, a low-carb diet is also low in sugar. Fiber does not have to be restricted though because it does not provide calories nor does it raise blood sugar levels. A typical low-carb diet provides between 20 and 100 g of carbohydrates a day, while very active people may take in up to 150 g of carbs a day, by restricting grains, sugar, desserts, legumes, starchy vegetables, some dairy and fruits.
Breakfast
Most breakfast foods are rich in carbohydrates or sugar, including breakfast cereals, bagels, toasts, muffins, sugary yogurt, yogurt drinks and fruit juices. To start the day with all the energy you need, but without unnecessary carbs and sugars, base your breakfast on 1 to 2 cups of non-starchy vegetables, protein from eggs, cheese, fish or meat, and healthy fats from avocado or olive oil. For example, you can prepared scrambled eggs with olive oil, onions and mushrooms and top with grated cheese if desired. Alternatively, you can eat a lettuce wrap with smoked salmon, cream cheese, cucumber sticks and slices of avocado for a quick breakfast on the go. You may be able to add a serving of fruit depending on your carbohydrate target.
Lunch
The easiest low-carb lunch is a large salad. Base your salad on leafy greens and non-starchy vegetables, such as tomatoes, bell peppers, cucumber, broccoli and red onions. Include a serving of protein, whether it is a chicken breast, a salmon fillet, roast beef slices, hard-boiled eggs or some cheese. Add an olive oil-based vinaigrette or a low-carb low-sugar dressing and your lunch is ready. You can also add low-carb and low-sugar toppings such as nuts, seeds, coconut or even a few sliced berries to switch it up.
Dinner
A low-carb, low-sugar dinner can be as easy as combining any of your favorite sources of protein with plenty of non-starchy vegetables cooked in olive or canola oil. Avoid potatoes, corn, winter squash and grains which all have a higher carb content. For example, you can serve chicken, fish, seafood, turkey, pork or beef with green beans, broccoli, cauliflower, Brussels sprouts, artichokes, mushrooms or bok choy. Complete your meal with a serving of berries mixed with a few tablespoon of plain yogurt or cottage cheese for a low-carb, low-sugar treat.
Snack
Snacks like muffins, granola bars, cookies, sugary yogurts, candies and soft drinks are not suitable options for your low-carb, low-sugar eating plan. Instead, base your snack on protein, such as hard-boiled eggs, nuts, nut butter, cottage cheese, cheese, canned tuna or slices of cold cooked meat. You can accompany your protein with non-starchy vegetables to boost your vegetable and fiber intake. Depending on your carbohydrate budget, you may also include a small piece of fruit or plain yogurt.
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