A low-carb diet is generally chosen to lose weight relatively quickly and because you may enjoy the foods allowed. Low-carb diets emphasise increased proteins and fats and lowered quantities of foods containing high amounts of carbohydrates. There are many different types of low-carb diets that advocate different carb counts and restrictions. Some examples are the Atkins diet, the South Beach diet and the Zone diet. Always check with your doctor when starting a diet.
Counting Net Carbs
What needs to be considered on a low-carb diet are the number of net carbs you take in on a daily basis. A net carb refers to the total amount of carbohydrates in a portion of food minus the grams of fiber. For example, if a piece of bread has 10 grams of carbohydrates and 2 grams of fiber, its net carb count is 8 grams. To begin a low-carb weight loss program, most programs, such as the Atkins diet plan, suggest 20 to 30 grams of carbohydrates per day for the first two to four weeks. This helps give you a quick weight loss right at the beginning. Gradually add more carbs at about 5 grams every two weeks until you cease to lose weight and level off.
Proteins and Fats
When choosing your proteins for the day, make heart-healthy choices, such as lean cuts of beef and pork, taking the skin off your chicken or turkey, eating fish several times a week and choosing lean deli meats with reduced sodium. You'll need to eat some fats to help satiate your appetite, but select vegetable-based oils, such as olive, soy, grapeseed or canola. Cheese and eggs are also staple proteins on a low-carb diet. Wherever possible, eat low-fat cheeses and keep your eggs to only three or four per week, especially if watching your cholesterol. These foods contain no, or minimal, carbohydrates.
Grains, Fruits and Vegetables
In a low-carb diet, reducing your carb intake is the basis for weight loss. To maintain a healthy approach to choosing your grains, select those that are high in fiber and calculate the net carb amount. Avoid starchy vegetables, such as peas, corn and squash. Salad vegetables are low in carbs and include any kind of lettuce, romaine, kale, peppers, mushrooms, onions, tomatoes, turnip, cauliflower, broccoli, cabbage, Brussels sprouts and green beans. Raw fruits contain natural sugars and their individual carb counts should be checked before including them in your menu.
Average Menu
A typical menu for a day might include bacon and eggs with half a piece of whole grain toast with low-fat margarine, tea or coffee with cream and sweetener for breakfast. For lunch, a large salad with grated low-fat cheese and shaved deli turkey with an olive oil and balsamic vinaigrette would be low in carbs. Dinner might include a large piece of baked salmon or skinless chicken with vegetables and sugar-free gelatin with whipped cream for dessert. For a snack, try a cup of low-sodium, low-carb chicken soup.
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