low carb diet

The standard food pyramid includes carbohydrate-rich foods, such as bread, beans, lentils, breakfast cereals, granola bars, bagels, rice and pasta at its base, but these foods, along with desserts, soft drinks and sugar-containing foods, actually constitute the top of the low-carb pyramid.

Nonstarchy Vegetables

Nonstarchy vegetables should constitute the base of a healthy low-carb diet pyramid. Their low-carb content make them perfectly suitable for a low-carb eating plan, and nonstarchy vegetables should provide the bulk of the carbohydrates for dieters on a very low-carb diet, providing less than50 gof carbs a day. Include 1 to 2 cups of nonstarchy vegetables, such as cauliflower, bell peppers, broccoli, mushrooms, spinach, tomatoes, onions, asparagus and leafy greens, at each meal to get the fiber you need to maintain regular bowel movements. In addition, nonstarchy vegetables can provide you with an array of health-protective nutrients, such as vitamins, minerals and antioxidants.

Protein

Protein-rich foods come next to nonstarchy vegetables in a healthy low-carb diet pyramid. Protein is the most satiating nutrient, according to a paper published in the May 2008 issue of the “American Journal of Clinical Nutrition,” and will help you feel fuller longer and reduce your cravings while on your low-carb diet. Include 4 to 6 ounces of protein at each of your meals, whether you choose chicken, turkey, fish, shrimp, pork, beef, game meat, eggs and cheese.

Fats

Fats constitute an important component of a healthy low-carb diet pyramid, and each of your low-carb meals and snack should contain some fats. Fats contribute to satiety and help with the absorption of fat-soluble vitamins in addition to being tasty. Butter, cream, mayo, canola oil, coconut oil, olive oil, avocado, nuts and nut butter are great sources of fat to include in your low-carb eating plan.

Carbohydrates

At the top of the pyramid are the carbohydrate-rich foods, which can be part of your low-carb diet in small amounts and on an occasional basis according to your daily carb target. Fruits, grains, milk, yogurt and foods containing sugar have significant amounts of carbohydrates, which may or may not fit within your daily carb allowance. Eat these foods sparingly if you want to enjoy the health and weight-loss benefits of low-carb eating.

Low carb diets are healthier provided one knows how to properly incorporate it in the diet. Not all foods or diets suit all people, one needs to work with a dietitian to chalk out a low carb diet plan best suited to your individual needs, lifestyle and habits.

• Study the amount of carbohydrates in the foods and plan your meals accordingly.
• Where you source the carbohydrates is of extreme importance.
• Water is important, as it will prevent the body from getting dehydrated. Dehydration leads to high fat food cravings.
• High fiber cereals are better than sugar coated ones.
• Eat at least five times in a day. Three main meals and two mid-day snacks.
• Eat brown or unprocessed rice over white rice.
• Choose whole grains like brown rice, barley, oats and durum wheat pasta.
• Increase seafood  intake, fishes are high on omega-3 fatty oils and good for the brain.
• Choose fresh lean white meat like chicken or turkey over red meat or processed meat.
• Choose cooking medium wisely, as it usually is the culprit.
• Corn oil, olive oil  and safflower oil have very little carbohydrates in them.
• Protein sources like nuts (small quantities) white meat or tofu should be increased.
• Use skimmed milk and milk products like cheese, yogurt, etc.
• Eat plenty of fresh fruit and vegetable salads. Avoid salad dressings of mayonnaise or synthetic vinegar. Add lots of fiber to the diet.
• Fruits such as cherries, tangerines, grapes, bananas and mangoes are high in carbohydrates, so reduce their consumption.
• Herbs like garlic, chilies, onion, and all other green herbs have almost nil amounts of carbohydrates.

While switching to a low carb diet, go slow. Allow the body to gradually adapt to changes. Try with one low carbohydrate meal a day, and move on slowly. Collect all the low carb diet tips from your dietitian, Internet, and read the labels of all the foods you pick from the stores. Eat in small portions and never skip meals. It is okay to feel hungry at any time of the day, but when you do, go for a fruit with some yogurt or fresh salads. Bear in mind that carbohydrates are important to the body, do not drastically reduce its intake.

If you are trying to lose weight, you might want to consider following a low carb diet plan With this type of diet, you’ll want to focus on eating some key low carb diet foods. Here are the top ten you should consider adding to your diet.

1.Chicken

If you’re on a weight loss carb diet, you’ve got to increase your protein intake. However, you want to avoid high fat red meats. Baked or broiled chicken breasts are some of the best choices for entrees. Plus, you can add some other healthy seasonings, such as cayenne pepper or rosemary.

2.Salmon

Salmon is another good protein source because not only is it low in saturated fats but is high in omega-3 fatty acids which are packed with health benefits. The fish is great grilled and if you add some lemon juice for flavor it will prevent it from drying out.

3. Hard Boiled Eggs

If you want a tasty snack and healthy snack, hard boiled eggs are a good choice. Add a little pepper for taste. You can also chop them up and add them to your favorite salad toppings. Make sure you avoid them or use only the whites if you have high cholesterol.

4. Spinach

Spinach makes a nice side dish or a main ingredient for your salad. Because spinach is low in carbohydrates but high in fiber, increasing the amount you consume is a good idea for your overall digestive help.

5. Mushrooms

Vegetarians often have a hard time following this type of carb plan because getting enough protein without eating too many carbohydrates is difficult. Mushrooms are a good substitute for meat in many dishes, as well as a topping for salads or even on steaks.

6. Mozzarella Cheese

Cheese is a good source of protein. Consider choosing the low-fat options, as long as they do not include an increase in carbohydrates. You can the cheese to your salads or choose string cheese as a healthy snack.

7. Eggplant

Another tasty alternative to meat as an entrée is eggplant. You can bake slices of the vegetable, top with a few pieces of tomato and some of the previously mentioned mozzarella to create a delicious and low carb main dish.

8. Wheat Bran

As mentioned earlier, you need to increase your fiber amounts because of your reduction in carbohydrates. Wheat bran contains about 6 grams of fiber per each ½ cup serving. Consider having some as part of your breakfast.

9. Oil & Vinegar Dressing

Although salads can be a good part of a natural food diet, the dressing part can ruin the low-carb quality. Many of the best testing dressings actually contain high levels of sugar. Instead, blend oil and vinegar to make a healthy salad topping. Use olive oil to increase your intake of good fats but don’t use balsamic vinegar which is high in sugar.

10. Low-carb Tortillas

If you’re looking for low carb diet foods, you definitely need to have a supply of low-carb tortillas in your kitchen. These make an excellent substitute for bread. Use one tortilla to make delicious chicken and mushroom wraps with a bit of romaine lettuce and a sprinkling of cheddar cheese.

Do you want to say goodbye to unsightly cellulite? There are foods that will help you lose those ugly fat deposits. Here’s how you can plan your diet to melt cellulite away!

“Break your meals into six small ones with proteins with every meal,” suggests Leena. Make sure the ratio of carbs: proteins: fats is 65:25:15. Include a lot of fruits and vegetables, she adds.

“Eat foods with antioxidants like blueberries, blackberries, blackcurrants, cherries, raspberries, strawberries, cranberries, to prevent tissue damage,” says Sushila Sharangdhar, a Mumbai-based nutritionist. Foods like papaya contains papaine that helps the skin maintain its elasticity keeping it smooth.

Sometimes, insufficient blood flow prevents release of toxins. This causes cellulite to build up too. So, include fruits like mangoes and bananas that will improve circulation and will prevent water retention. “Lecithin, a component commonly found in animal fat also prevents build up of cellulite,” says Sushila. Apples, spinach, carrots and avocados are a good source of Lecithin. Collagen is a protein that ensures skin’s elasticity and smoothness too. “Citrus fruits like lemons and oranges and a diet rich in legumes like alfalfa, peas, beans and soy; poultry and dairy products are a good source of collagen,” she says.

Especially for people new to low-carb eating, it can be challenging to figure out what to make for breakfast. If you’re used to reaching for the cereal box, the loaf of bread, or the packet of oatmeal, it can come as a bit of a shock to realize that you have to come up with a totally different breakfast plan. But don’t worry, there are a variety of low-carb breakfast foods.

Eggs
I know what you’re thinking: “How can I possibly cook something first thing in the morning?” Happily, eggs don’t have to be just for lazy Sunday mornings. Here are some ways to make them quick and easy:
Make a vegetable frittata and then freeze or refrigerate servings to pull out and microwave. A frittata is sort of a cross between an omelet and a quiche, made on the stove and sometimes finished in the oven. They are a great way to use leftover vegetables, because you can put any vegetable you want in it. In Italy, frittatas are common items in lunches brought from home. They don’t take long to make, and then you can use it for several meals.
Of course, it’s even easier to simply scramble leftover veggies and cheese with eggs. You can make a big batch of this and save the extra; zip-type plastic bags work well.
Omelets are great vehicles for leftovers.
A serving of regular scrambled or fried eggs is quick to make. I recently mastered flipping fried eggs just with the pan. It’s fun, and cuts down on the cleanup. Serve with low-sugar fruit and a flax muffin, and you’ve got a complete breakfast.
Eggs Florentine is an easy recipe using frozen spinach.

Cereals
Cereals are a hard one, because they are high in carbohydrate by their very nature. Here are some ways around it:
Some cold cereals, such as Special K, now come in a low-carb form. Even better are some of the high-fiber cereals, such as All Bran and Fiber One.
There are some special low-carb cereals, such as “Flax-O-Meal”, that can be purchased online. Or make this flax cereal right in your bowl.
Cream of “Wheat” is a hot “cereal” developed by innovative low carbers using eggs and ricotta cheese. Here’s a recipe for a pumpkin version.
Unlikely as it sounds, TVP “Oatmeal” is surprisingly like the real thing.

Breakfast Breads
Muffins, biscuits and other breads can be made from flax meal, almond meal, and other low-carb ingredients. There are several low-carb bread recipes you can try.
Buy a low-carb pancake mix, or make them from scratch.
Microwave “breakfast puddings” are a good option. I don’t know what else to call this. Put flax meal and/or almond meal in a bowl with water, egg, and flavorings such as berries, cream cheese, peanut butter… use your imagination.

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Definition
A low-carb diet limits carbohydrates — such as bread, grains, rice, starchy vegetables and fruit — and emphasizes sources of protein and fat. Many types of low-carb diets exist, each with varying restrictions on the types and amounts of carbohydrates. Examples of low-carb diets include the Atkins diet and the Zone diet.

Purpose
A low-carb diet is generally used to lose weight. You might choose a low-carb diet because you enjoy the types and amounts of food featured in the diet — or you may believe that a low-carb diet will help you lose weight quickly and easily.

Diet details

Premise
Carbohydrates are found in grains, dairy products, fruits, vegetables and legumes (beans and peas). They’re also found in sugar and sweets. For most people, carbohydrates serve as a primary source of energy. During digestion, your body converts carbohydrates into sugar. As your blood sugar level rises, so does your insulin level. Insulin drives blood sugar into your cells to provide energy. Extra sugar is stored in your liver and muscles as glycogen.

The theory behind the low-carb diet is that insulin prevents fat breakdown in the body by allowing sugar to be used for energy. Proponents of the low-carb diet believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Still, research suggests that any weight loss from a low-carb diet probably isn’t related to blood sugar or insulin levels.

Typical menu
In general, a low-carb diet focuses on meat, poultry, fish, eggs and some nonstarchy vegetables. A low-carb diet excludes or limits most grains, beans, fruits, breads, sweets, pastas and starchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole grains. A daily limit of 50 to 150 grams of carbohydrates is typical.

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