Carbohydrates provide the bulk of the calories in a standard American diet, with an average of 300 g consumed every day. Grains, starchy vegetables, sugar, fruits, milk and dairy are the major sources of carbohydrates, and eliminating these foods could help you lose weight and decrease your triglycerides, as shown in a study of 120 men that was published in May 2004 in "Annals of Internal Medicine." Over the long run, though, a low-carb diet is a better way to reach your weight-loss goals, as you don't run the risk of nutrient deficiencies. Consult your doctor before getting started, especially if you take medications.
Eliminating Carbs
The first step in reducing your carb intake is to remove high-carb foods from your cupboards, your office, your car and gym bag to avoid getting tempted. Snack foods like potato chips, granola bars, protein bars, fruit juices, soft drinks, candies, chocolate bars, pretzels, rice cakes, crackers and chocolate milk should all be removed. Get rid of your rice, pasta, bagels, breads, buns, tortillas, breakfast cereals, oatmeal, muffins, potatoes, fruits, milk and yogurt to ensure that your kitchen and food choices are all suitable for your low-carb diet.
Nonstarchy Vegetables, Protein and Fat
To prepare simple low-carb meals, combine any of your favorite nonstarchy vegetables with protein and fat. Although nonstarchy vegetables, like broccoli, mushrooms and tomatoes, contain some carbohydrates, most of their carbohydrates are fiber, which do not effect your blood-sugar levels or weight. Include them at most of your meals to get enough fiber and anti-oxidants in your diet. Protein will help you feel satiated, and a serving of 4 to 6 oz. and up to 8 oz. if you are tall and muscular is adequate, whether you choose chicken, fish, seafood, pork or beef. Finally, each of your meals should contain about 1 to 2 tbsp. of fat from olive oil, coconut oil, butter, cream, mayonnaise, avocado or nuts.
Breakfast Ideas
The quickest and easiest breakfast is eggs. Cook a few eggs in olive oil, for example, and serve them with cheese, sausages, bacon or smoked salmon. Include a few slices of tomatoes, add spinach to your scrambled eggs or add a few avocado slices. For a change, you can simply reheat leftovers from your meal from the previous night, have a few slices of deli meat with raw vegetables and a few cubes of cheese. Or mix 1 cup of cottage cheese with 2 tbsp. of peanut butter.
Meal Ideas
If you have time to cook your meals at home, you can have either a big salad, filled with leafy greens and topped with chicken, almonds and avocado slices and drizzled with salad dressings or wraps made with lettuce leaves, canned tuna, cheese and mayonnaise. You could also grill a steak, serve it with mushrooms and green beans with a pat or two of butter. If you're eating out, ask that the bread, bun, tortilla, rice, pasta, french fries or potato be replaced with nonstarchy vegetables. Or simply leave the high-carb items on your plate. Choose a carb-free beverage, such as water, soda water or diet soft drink, to keep your carbs low.
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