Low Carb Diet
Low Carb Diet Introduction
There are a number of Low Carb Diets available, some based on books and others based on online programs and memberships. The Low Carb Diet is the best way to go though, due to its proven weight loss effectiveness and health benefits. For most it’s just a matter of moving ahead on a diet. The Only Way to Fail is By Not Taking Action. Take a Look at this Diet Solution Program Review.
Some Basics on a Low Carb Diet Plan
The best way to approach your menus on a Low Carb Diet Plan is to use an outline of a typical meal menu and add variation based on the outline. The following is a basic outline of a good menu for each of the daily meals. The most basic rule for this menu is to make sure you have the vegetables or greens planned for each of the meals, but feel free to have as much protein, eggs or cheese as you want, to keep you satisfied. For snacks in between meals, rely on low carb snacks, cheese – anything that is low in carbs.
- Protein – usually meat or eggs, for example bacon and eggs
- Low Carb vegetables (optional), for example mushrooms with an omelet
- Fat (optional), for example cheese with an omelet
- Protein – usually poultry or meat, for example grilled chicken
- 1 – 1 ½ C green salad or cooked greens, for example tossed green salad
- ½ – 1 C vegetables (optional), for example tomatoes, peppers, and celery with the salad
- Fat (optional), for example low carb bleu cheese dressing
- Protein – usually beef or poultry or fish
- 1 – 1 ½ C green salad or cooked greens, for example cooked spinach
- ½ – 1 C vegetables (optional), for example green beans
- Fat (optional), for example butter with the green bean or cheese sauce for the spinach
An important consideration for the menu is the role of vegetables. Most of us start a Low Carb diet plan with the vision that it is all meat and fat, which is not the case. One can certainly eat quite a bit of meat and fat on this diet, BUT, the daily menu needs to contain a minimum proportion of vegetables for the Low Carb diet to be both effective in reducing weight and improving health. So, don’t take the route of just planning on boiled vegetables or a pile of salad for every meal. After a while you will tire of these and begin leaving out the vegetables all together (bad idea). So, instead, be proactive in developing and testing recipes for vegetables that will interest you. The following are some suggestions:
- Vegetable Casserole with cream cheese, cheese, and/or cream
- Raw vegetables and a low card dip
- Vegetable soups (meat optional)
- Stir-fried vegetables with ginger, garlic, chilies, and/or soy sauce
- Veggies roasted on the grill tossed with olive oil and garlic
- Vegetables for breakfast, in a quiche, omelet, or frittata
Suggestions for Effective Low Carb Menus
The number one suggestion is to be creative – be open to trying out new ideas. Try whatever makes sense, even if it isn’t the typical menu item. Have an omelet for lunch, for instance. Have some leftover chicken dipped in ranch dressing for breakfast. Anything goes!
Concentrate on what you CAN eat and try new things with that. The wonderful part of the Low Carb diet is that dietary fat is OK to have with it, so use it to your advantage. It is well known that fat adds a taste and texture to food, so use it to pump up the tastiness of what you eat. Use butter, cheese, or cream cheese to spice up your dishes.
Take advantage of your leftovers by changing them up a bit. Add a or cheese. Stir fry leftover meat with vegetables and spices. Stuff a quiche or omelet.
The foods you use in your recipes must be low in carbohydrates and carbohydrates these days are hidden in just about everything. High Fructose Corn Syrup, for example, which is in many, many items at the grocery stores and restaurants is not only a sweetener but a preservative, so you find it everywhere. Check the labels of everything you buy to make sure you aren’t unknowingly sabotaging your diet.
Take one last look at your food cart before you checkout at the grocery store. Make sure you didn’t mistakenly (or in a moment of weakness) put in something high in carbs that will foul up your diet. You can always take it out and let the clerks re-shelf it.
Avoid low carb specialty products. With only a few exceptions such as xantham gum and almond flour, your grocery cart should look like anyone else’s, except of course for the lack of sugar, pasta, flour, rice, and beans. Try to avoid the low carb treats that are highly processed, sweet, and expensive. Learn instead to make them at home with natural ingredients. Honestly, the low carb bars and such are a good way to start on a Low Carb diet, to ease your way into this lifestyle. But after a while, you need to leave them behind. You’ll do better with your homemade bars and treats than with these expensive and highly processed low carb bars.
The path to success with a Low Carb diet plan is to make it your own. Spend some time each week to plan on what you’ll be eating. Make sure you have snacks available that you like, and stick with the foods you like. Over time you’ll learn which food items are best for you.
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