Low-carb diets possess great potential for weight loss because dieters experience significant weight loss without hunger, as noted by an editorial published in a 2005 issue of the "American Journal of Clinical Nutrition." Some of the health concerns surrounding high-protein, low-carb diets have subsided as organizations, such as the Harvard School of Public Health and the Institute of Medicine, have recognized that moderately high-protein diets (as much as 30 percent of daily calories from protein) may not cause kidney problems, heart disease or increased risk of cancer as once thought. Following a restrictive low-carb diet may become monotonous as standbys, such as pasta, cereal, bread and potatoes, are off-limits. Cooking creatively will help you break through food boredom and enjoy some of your favorite meals.
Definition
A low-carb diet, as defined by Every Diet, is one that prescribes less than 50 percent of daily calories to come from carbohydrates. Carbohydrates are found in many foods---including obvious sources, such as bread and pasta, as well as fruits, vegetables and milk. Meat, poultry, fish, dairy, eggs and green vegetables, such as lettuce, cucumbers and celery, become the focus of your diet.
Features
Some low-carb dieters believe they are relegated to a life of meat and cheese, with occasional lettuce leaves and broccoli on the side. An easy, but healthy, low-carb diet menu might reflect this belief. For example, you might enjoy eggs and Canadian bacon, perhaps with an orange, for breakfast. A green salad with 3 to 5 oz. of grilled chicken and grape tomatoes comprise lunch, and a 5 oz. (or so) serving of salmon with steamed broccoli constitutes dinner. Snacks might consist of string cheese or nitrate-free deli meats. Eating like this day in and day out becomes quite boring and might lead many to stray because of the lack of variety in the diet. When you deny yourself certain foods, you are more likely to binge if given the opportunity. Low-carb cooking seeks to break through the monotony of this type of diet.
Potential
A low-carb diet can sometimes feel limiting in preparation methods. With a little creativity and the right ingredients, low-carb cooking can include "carb"-like foods. Low-carb "home" chef Blaine Jelus of FitTV recommends using soy flour instead of wheat flour to make crepes and pancakes. Splenda and Stevia provide the sweetness of sugar for cheesecakes and berry compotes, without added carbohydrates. Low-carb cooking often calls for boiled and mashed cauliflower as a stand-in for rice and potatoes. Lettuce leaves make a great stand-in for sandwich fillings, such as chicken salad. Low-carb cooking doesn't mean you need to deny yourself dips and spreads--celery can be used as a vehicle for peanut butter, soft cheese and dairy-based dips. Some cooks even use ground pork rinds as bread crumbs on egg-dipped chicken tenders to make crispy chicken fingers.
Misconceptions
Most nutritionists, such as those at the Harvard School of Public Health, suggest that a low-carb diet not focus solely on meat and cheese, but include a few servings of healthy carbohydrates, such as whole grains, green vegetables and fruits. Examples of these could be a serving of oatmeal at breakfast or a 1/2 cup of brown rice at lunch. The inclusion of these types of carbs provides your body with important fiber and phytonutrients.
Considerations
Some of the concerns surrounding low-carb dieting is that it is too high in saturated fat and calories. A low-carb cook should stick to lean protein sources, such as chicken and fish, and include red meat only occasionally. Low-carb cooks could consider using soy, the only complete vegetable protein, for some meals. Low-carb cooking may sometimes feature butter and cream, but it is advisable to choose low-fat dairy as often as possible. Experts, such as those at the Harvard School of Public Health, recommend that low-carb cooking include olive oil-based dressings and marinades or nuts to provide the body with heart-healthy mono-unsaturated fats.
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