Living the low-carb diet lifestyle does not mean you have to say good-bye to carbs. You can easily enjoy healthy carbohydrates, such as whole grains, vegetables and fruits. When you focus on your protein sources from low-fat dairy, lean meats, poultry, tofu, eggs and cheese, you can whip up numerous meals with a bit of creativity and experimentation. The key is to find low-carb foods that satisfy your cravings, such as lean meats, fish, poultry and water-rich vegetables.
Benefits
To reap the benefits of a low-carb diet, you must adhere to the guidelines of consuming foods in their natural state that contain low carbohydrates, such as dairy, eggs, cheese, lean meats, tofu, fish, vegetables, water, unsweetened tea and seltzer. Many people experience less bloating, stomach trouble and gas when they start a low-carb diet, due to the elimination of bread, pasta, cookies, soda and other processed foods and beverages. You too may find that the low-carb diet fares well with your stomach woes, but it is important to keep your fiber intake high along with your protein intake. You will need this fiber to help with your digestion and removal process.
Warnings
Be sure to check with your doctor before starting a low-carb diet. Foods made with flour, starches or sugar should be eliminated or eaten in small quantities. Low-carb diets should not be long term as our bodies need healthy complex carbohydrates to survive. Too much of a good thing can be bad. Many meats--particularly processed meats--are high in sodium and may contain nitrates and other preservatives. These foods are not recommended for daily consumption.
Breakfast
Scrambled eggs, frittatas and omelets made with broccoli, cauliflower and cheese alongside turkey bacon makes a delicious low-carb breakfast. Most cheeses are carb-free, but cheddar, Muenster, gruyere and Monterey Jack have the lowest carb count. Adding flavor with cheese is easy. Grate or slice it atop your morning eggs, salad or vegetables.
Lunch
Low-carb lunchtime salads include all water-rich vegetables, such as dark leafy greens, radishes, cucumbers and zucchini. Also included are the lean proteins, such as salmon, chicken, egg salad or tuna salad prepared with mustard, Greek yogurt or mayonnaise. It is important to steer clear of products that are breaded with refined white grains and opt for fiber-filled whole grains. Be sure to keep an eye out for added sauces because they may contain hidden sugars and starches. A smart option atop your low-carb meal is olive oil, Dijon mustard or balsamic vinegar.
Dinner
Dinner should be high in protein accompanied by water-rich vegetables, such as broccoli, green beans and spinach. When you are making burgers, toss the white bun and opt for a whole grain English muffin. Top it with mustard, lettuce and tomato for a delicious low-carb dinner, atop a bed of vegetables. If you find yourself at a restaurant looking for low-carb options, be sure to ask your waiter. Be sure to watch for hidden carbs and sugar in restaurant entrees and sauces. When preparing your own meal, it is important to read all labels for hidden forms of sugar that may be present without your knowledge.
References
- "The Atkins Essentials : A Two-Week Program to Jump-Start Your Low-Carb Lifestyle;" Atkins Health and Medical Information Services; 2003
- "Living Low Carb: Controlled-Carbohydrate Eating for Long-Term Weight Loss;" Jonny Bowden; 2010
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