Low Carb Diet
Low-carbohydrate diets or low carb diets are dietary programs that restrict carbohydrate , often for the treatment of obesity. Foods high in easily digestible carbohydrates (e.g., sugar, bread, pasta) are limited or replaced with foods containing a higher percentage of fats and moderate protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds) and other foods low in carbohydrates (e.g., most salad vegetables), although other vegetables and fruits (especially berries) are often allowed. The amount of carbohydrate not allowed varies with different low carb diets.
The term “low carb diet” is generally applied to diets that restrict carbohydrates to less than 20% of caloric intake, but can also refer to diets that simply restrict or limit carbohydrates.
Low carb diets are used to treat or prevent some chronic diseases and conditions including: cardiovascular disease, metabolic syndrome, high blood pressure and diabetes.
A Low Carb Diet Plan
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
- Meat - Bacon, Beef, Ham, Lamb, Pork, Veal, Venison (Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates),
- fish - Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout, Cod, Halibut,
- eggs – Any way you like them (boiled, omelet, poached, scrambled)
- vegetables - Alfalfa sprouts, Arugula, Bok choy, Celery, Chicory greens, Chives, Cucumber, Daikon, Endive, Escarole, Fennel
- high-fat dairy
- healthy oils (there are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon) and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
Low Carb Diet Recipies
Eat salads. Big ones. Pile them with whatever vegetables turn you on and top with a source of protein. That can be leftover taco meat, leftover bits of diced steak, leftover pulled chicken, leftover diced pork chops, hard boiled eggs, smoked salmon, tuna, nuts, you get the picture. Dress the salad with something REALLY fattening. Sour cream or enzyme-rich mayonnaise mixed with healthy oils make for a tasty, creamy base to which you can add various herbs or spices.
Try coconut! Coconut flour is low in carbs and makes excellent waffles, pancakes, and muffins. Use low-sugar fruits like berries to make your “syrup” or sweeten up your muffins.
Replace rice with grated cauliflower! It cooks in a lot less time, has almost no carbs, and serves well to replace rice in 95% of recipes.
When it comes to snacks pick snack foods you actually like. Make them protein-rich. Hard-boiled eggs, slices of hard cheese, a handful of nuts. Explore other cultures. Asian markets have a slew of inexpensive, interesting snack-ish foods that are quite nutrient-dense — everything from dried anchovies (taste like little chips!) to kelp chips fried in palm or coconut oil.
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