A low-carb lifestyle is the way to go for many people who need to lose weight. In a two-year trial comparing a low-fat diet, a Mediterranean diet and a low-carb diet, subjects lost the most weight when they ate low-carb, according to a study in the July 2008 "New England Journal of Medicine." It is not difficult to achieve a varied diet, even on very low-carb eating plans.
Breakfast
Eggs are the "go to" food for low-carb dieters. One large egg provides 72 nutrient-packed calories and virtually no carbohydrates. Serve with a couple of tablespoons of salsa for additional flavor and nutrition. To balance out your meal, have a cup of raspberries, which provides 64 calories and 14 g of carbohydrates. If you're not in the mood for eggs, prepare a smoothie using almond or soy milk, nut butter and berries. Sweeten with stevia if desired. To add calories and protein, add a scoop of protein powder.
Lunch
For a lunch that's loaded with nutrition, but not carbohydrates, prepare a pot of broth-based soup on the weekend. Pack the soup in glass containers to reheat at home or work. Boil a chicken or stew meat with onion, garlic, squash, green beans and other non-starchy vegetables. Resist the urge to add noodles, rice or potatoes and you'll have a meal that you can eat plenty of without worrying about exceeding your allotted carbs for the day.
Dinner
For dinner, choose a protein and two non-starchy vegetables, varying them as you like. You might enjoy grilled salmon with green beans and squash one night, and eat a steak with calcium-rich kale and spaghetti squash another evening. Stir-fries are good dinner options as well. Start with a protein such as tofu, chicken breast or sirloin, and add onions, broccoli and other vegetables. Add soy sauce, sesame oil, fish sauce and other condiments as desired.
Snacks
Greek yogurt is an excellent source of dairy and works well on a low-carb diet, as it has fewer grams of sugar than conventional yogurt. Choose yogurt that is unsweetened, and add your own fruit and a non-nutritive sweetener.
Chocolate lovers needn't give up their treats when eating low-carb, as an oz. of 70-percent chocolate has only 13 g of carbs. Nuts also are a good choice, as are their butters. Just don't go overboard, as the calories can add up quickly.
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