Low Carb Diet Menu
A low carb diet menu is designed to aid you in your goal to lose weight by focusing on fuel factors during every meal. A typical low-carb diet places great emphasis on consuming unrefined carbs and lean protein instead of refined carbs.
Refined carbs are generally found in pasta and bread and they get digested faster by the body compared to unrefined carbs, leading to a drop in energy levels that can cause rebound hunger and cravings in as little as a few hours. The body digests carbohydrates, proteins, and fats differently. Digestion of carbohydrates starts in the mouth and protein in the stomach. The digestion of fats starts in the intestines.
Protein helps you feel fuller longer because it stays in the stomach longer than carbs or fat, leading to lower consumption of calories.
Good sources of lean protein include lean red meat, skinless poultry, fish, egg whites, low-fat dairy, and legumes. A low carb diet menu does not restrict any type of food, instead it emphasizes consuming sensible portions of unprocessed carbohydrates such as fruits, vegetables and whole grains, whose fuel factors aids in stabilizing your blood sugar levels and deliver sustained and time-released energy throughout the day.
A typical menu for a low-carb diet usually limits or altogether excludes most grains, breads, fruits, beans, sweets, pastas and starchy vegetables, and sometimes even seeds and nuts, all of which contain refined carbs. Some low-carb diet plans are more lenient than others and allow certain whole grains, fruits, and vegetables.
There is no limit to the amount of nonstarchy vegetables you can consume. These include celery sticks, sliced peppers and baby carrots. You can also eat starchy vegetables such as corn, peas, winter squash, potatoes and beans. However, starchy vegetables have higher calorie content compared to nonstarchy vegetables.
They have about as much as 80 calories per half cup serving compared to other vegetables that contain as little as 10 to 25 calories per half cup serving. A typical low carb diet recommends consuming a daily amount of 50 to 150 grams of carbohydrates, while others highly prohibit consumption of carbs during the primary phase of the diet, then gradually allows an increase in the consumption of carbs.
If you work out for more at least 30 minutes on most days of the week, include 2 snacks daily in addition to your meals. Making sure that you get enough calcium from food sources in your diet helps with the weight loss process. Try substituting one of your snacks with a glass of skim or soy milk.