Low-carb eating dictates reducing your carbohydrate intake in favor of consuming foods high in fat and protein. One of the main features of low-carb eating is the idea that in the absence of carbs, your body burns fat for fuel. Whether it's for weight-loss reasons or merely changing your eating habits, low-carb eating offers satisfying and rich food choices. If eating low-carb foods is your desire, learn some tips for making the low-carb lifestyle work for you.
Step 1
Enjoy delicious servings of vegetables either steamed, boiled or in the form of fresh salads. Choose from vegetables such as spinach, asparagus, lettuce, broccoli, cauliflower, eggplant, zucchini and squash, mushrooms, cucumbers, cabbage and turnip. You should get 12 to 15 g of your daily carbs from vegetables.
Step 2
Create tasty entrees by choosing from a variety of acceptable low-carb meats such as beef, veal, venison, pork, bacon, ham, chicken and turkey. Enjoy seafood such as clams, muscles, oysters, shrimp, salmon, tuna and trout. Consume eggs in a variety of styles such as omelets, ,deviled, scrambled and fried.
Step 3
Add cheese to your recipes and meals including cheddar, blue cheese, mozzarella, Parmesan, Swiss and Gouda. Limit your cheese intake to approximately 3 to 4 oz. every day.
Step 4
Cook with oils such as olive oil, grape seed oil, sesame and sunflower. These are both acceptable on a low-carb diet and help enhance the taste of foods such as salads. Full-fat butter is also acceptable for frying and sauteing foods and adds a richness and flavor to meals. Mayonnaise is also acceptable, but try to avoid mayonnaise made with added sugar.
Step 5
Choose from a plethora of nuts such as pecans, almonds, cashews, macadamia nuts, walnuts and pistachios. Nuts make a great healthy snack, but be mindful of your portions. Even though they are lower in carbs, those carbs can quickly add up if you eat them in large quantities.
Step 6
Eat fresh fruit in the form of strawberries, blueberries, raspberries and cantaloupe. These fruit are lower in carbs than other types of fruit.
Tips and Warnings
- If you are using low-carb dieting for weight loss purposes, be sure to watch your caloric intake. Fattier foods tend to be higher in calories than other foods. A caloric deficit is still required for weight loss.
- Speak with your doctor before beginning a low-carb diet program. Low-carb dieting may not be suitable for everyone.
Things You'll Need
- Vegetables
- Proteins
- Cheeses
- Oils and fats
- Nuts
- Fruit
References
- MayoClinic.com; Low-Carb Diet: Could It Help You Lose Weight?; May 2010
- Harvard School of Public Health; A 20-Year Study Finds No Association Between Low-Carbohydrate Diets and Risk of Coronary Heart Disease; November 2006
- University of Maryland Medical Center: Low-Carb Diets: The Right Way to Go; April 20, 2007.
- Atkins: Phase 1 Acceptable Foods
- Atkins: Phase 2 Acceptable Foods
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