Low Carb Diet Menu

Low carb diet menus are those diet plans that include foods that are low in carbohydrates. Generally, these foods are a good source of proteins and fats. Choice of the right foods is vital for effective weight loss. Low carb diet menu is especially preferred for weight reduction.

Foods with a low glycaemic index are also referred to as low carbohydrates or slow carbohydrates.

These foods that take a longer time to digest are preferred. Adherence to a low carbohydrate meal pattern is quite difficult in the initial stages. This is averted by increasing the frequency of eating. Small sized frequent meals are helpful. Foods that are a good source of fat and fiber prove beneficial in warding off the cravings for sweets and carbohydrates. A lot of moral support from the members of the family is also helpful. Reintroduction of certain carbohydrates of high quality is allowed by few nutritionists. A carbohydrate crash is felt by the third day. This is attributed to the depletion of carbohydrates and results in symptoms, such as fatigue, irritability and tremors.

Packaged foods are avoided. Spices and condiments without any added sugar are used. Low carb pastas, and cereals, vegetables, such as mushrooms, celery, lettuce, spinach, rhubarb and so on are included in a low carb diet menu. Saturated fats are reduced and replaced by beneficial omega 3 fatty acids from fish and monounsaturated fats from olive oil. Foods that are instantly converted into glucose like, soft drinks, cookies, crackers, cakes, ketchup, barbecue sauce and high sugar fruits are refrained from.

Low glycaemic bread, flax meal bread, low carbohydrate tortillas, high fiber crisp breads, low carbohydrate breads and low carbohydrate pasta are some of the low carbohydrate substitutes, in contrast to their high carb counterparts that exist in the market. Many individuals on a low carb diet plan fill their refrigerator with meats and other fresh foods. Certain spices available are loaded with some form of sugar. Spices and herbs devoid of sugars are preferred. Other foods such as salsas, mustard, soy sauce, cider vinegar, pesto, horse radish, sugar free dressing for salad, broth and lime juice are helpful and are stacked in the refrigerator.

Packaged foods are loaded with carbohydrates and care is essential before picking them up. Sunflower seeds, pumpkin seeds and nuts such as walnuts, hazelnuts, peanuts, pecans and almonds are also helpful in providing satiety and variety to the meal. Unsweetened soy milk, flaxseeds, artificial sweeteners, low carb shakes, low carb tortillas and gelatin desserts, devoid of sugar are helpful.

Submitted on January 16, 2014