Low carb diet menu

Carbohydrates, more commonly known as carbs, are the main source of energy for the body that can be found mainly in plant based foods. Carbs can be used up by the body immediately, or thee body can convert them into fat, which is stored for later use. Carbohydrates are of three main types – Sugar, Starch and Fiber. The carbohydrates present in plant based foods can be divided into two types – simple carbs and complex carbs. Simple processed carbs are known as sugars and are commonly found in sweets, cakes, chocolates, soft drinks, cookies, jams and honey.

They are unhealthy and should be avoided. However, complex carbs are known as starch or stachy foods and can be found in bananas, brown rice, barley, beans, lentils, chickpeas, oats, nuts, potatoes, parsnips, sweet corn, root vegetables, yams and a variety of whole wheat or whole grain products.

Low carb diet plans are mainly dietary programs, which restrict the consumption of carbohydrates. A person following such a plan consumes low carb foods in order to control obesity and lose weight. Foods like bread and pasta should be limited or can be replaced completely, by other foods that are either low in carbohydrates like green vegetables, or foods that are high in protein like soy products and meat. A good low carbohydrate diet menu should consist of foods that limit an individual’s carbohydrate consumption anywhere between 20 to 60 g a day (which should be less than 20% of the person’s total caloric intake for the day). In order to compensate for this reduction of calories, the consumption of foods that are high in fat and protein should be increased.

Several diet groups and programs have designed low carb diet menus, which consist mainly of low carbohydrate diet foods as well as customized low carb diet recipes. You could follow a low carb diet menu, for a certain number of days and then switch back to your regular diet for a few days, before going back on a low carb diet. Given below are examples of low carb menus, for different meals:

Low carb breakfast menu

Scrambled eggs with vegetables
Frittatas with meat or vegetables
Pancakes
Muffins (whole grain) with cottage cheese and sprinkled cinnamon
Flax bread
Yogurt with fresh fruits or fruit salad
Fruit smoothies or shakes

Low carb lunch menu

Salad with grilled chicken, avocado, romaine lettuce and vinaigrette dressing
Tuna walnut salad
Meat roll up (vegetables or Cole slaw rolled in slices of ham) with clear soup
Low carb tortillas filled with meat and vegetables
Tomatoes stuffed with salmon salad

Low carb dinner menu

Pan-fried or grilled steak, with vegetables like beans, mushrooms and peppers
Chicken club wraps
Broiled fish with steamed vegetables (no potatoes)
Chicken Marsala with a garden salad
Beef fajitas

Low carb snack menu

Devilled or boiled eggs
Sunflower seeds with shells, pumpkin seeds
Pepperoni chips
Pork rinds
Smoked salmon and cream cheese on cucumber

Following a low carb diet is not always easy, as there are many food items that will need to be limited or even eliminated from this diet. Therefore, it is absolutely essential to ensure that foods that are high in other nutrients are consumed in higher quantities, in order to make up for the lack of carbs. However, before you decide to follow a low carb diet menu, it is important to consult your doctor, or a qualified dietician, especially if you are suffering from any medical conditions like diabetes, blood pressure, heart problems and so on.

Submitted on January 16, 2014