Low-carb diets are proving to be more sustainable over months and years because of the ease of creating menus at home and when dining out. In addition, more and more health professionals are advocating various versions of a low-carb, high-protein diet to combat obesity and the diseases associated with obesity such as type 2 diabetes and heart disease.
What to Eat on a Low-Carb Diet
For the first two weeks, a low-carb diet is fairly limited to help break sugar cravings. The following foods are allowed:
- proteins: beef, poultry, pork, fish, and eggs
- vegetables: all non-starchy vegetables such as green beans, most types of lettuce, broccoli, zucchini, bell peppers, and cabbage
- fruit: avocados and tomatoes
- cheese: hard cheeses such as cheddar, Parmesan, and blue
- fats: natural fats such as olive oil, avocados, mayonnaise, cream, and butter
- other foods: herbs, seasonings, pepper, and salt
Avoid unnatural fats such as trans fats and certain preservatives such as nitrates (commonly used in cured meats such as deli meats and bacon) and drink lots of water to help digestion. Starchy vegetables such as corn, potatoes, and peas are not allowed during this phase. Dairy products such as milk and cottage cheese and sweets like candy and anything made with flour are also not allowed. All white rice and white flour products are prohibited. Beware of any items labeled “low fat” because the flavor is usually replaced with sugar, which equals carbs.
Diet sodas and other sugar-free drinks such as tea and coffee are allowed as long as they are unsweetened or sweetened with Splenda or stevia.
After the first two weeks, gradually add foods back into the diet that are low on the glycemic index. For example, more vegetables, fruits such as berries, most nuts and seeds, brown rice, and limited alcohol can all be part of the diet in moderation.
A Sample Low-Carb Menu
The majority of meals on a low-carb menu will consist of protein and non-starchy vegetables with a bit of fat, cheese, or allowed fruit. As progress is made into more of a maintenance phase of the diet, other low-glycemic foods like whole grains and nuts can become part of one or two meals a day.
Here is a sample low carb menu:
- Breakfast: egg omelet made with tomato, onion, coriander, green pepper, and cheese with avocado slices and coffee (sweeteners allowed are Splenda and stevia; full fat cream is fine)
- Lunch: roasted chicken quarter with skin, green beans, and a lettuce and tomato salad with low-carb dressing
- Mid-Afternoon Snack: uncured, cooked bacon, lettuce, and tomato wrap using a large lettuce leaf as the wrap with mayonnaise
- Dinner: grilled steak with broccoli topped with blue cheese crumbles
Tips for Low-Carb Dieters
If you’re not losing weight at all for a few weeks after the initial quick weight loss, the following tips can help get you back on track.
- Keep calories in check. Although many low-carb dieters believe that calories do not matter, excess protein can convert to glucose (carbs) when there’s too much of it in the body.
- Eliminate all foods with additives like nitrates commonly found in bacon and cold cuts, and find all-natural substitutes instead.
- Limit dairy products like cheese and heavy cream even if they are low in carbs.
- Drink lots of water because it will help your liver and kidneys work in tandem to eliminate your stores of fat.
Current research studies are showing better weight loss success and longer maintenance of weight loss by people who follow low-carb diets versus those who follow low-fat, high-carb diets. One reason for this is that protein curbs hunger and eliminating sugar can help break the cycle of unhealthy cravings. Another reason is that the liberal amount of natural fats allowed on a low-carb diet might derail the dissatisfaction that can result on any diet that limits certain foods.
References:
Six Diet Tips to Break a Weight Loss Plateau
Three Quick and Easy Healthy Breakfast Ideas
Clementina Altamirano - Clementina Altamirano has written professionally since 1999, been published in "Hispanic Magazine" and has extensive experience with ...
