Low Carb Diet Menu

What one eats, one becomes. So says an old adage. One needs to be very careful about what one eats. For optimum health, one needs to follow a diet that is tailor made to his/her body needs, bodily activity, age and ailments he/she is afflicted with, if any. A diet, low on carbohydrates, is one such customized menu plan that eminently suits people afflicted with certain ailments.

Who and Why Should One Follow A Low Carb Diet?
What should one eat and how much is a question that should not be ignored or taken lightly. We have a problem of plenty called obesity which is spreading like an epidemic in the USA. Physical activity has decreased as we have taken to an increasingly sedentary lifestyle and the mechanical aids make it even easier for us to avoid exercise. People affected with obesity, high cholesterol and hypertension need to be extra careful about their dietary intake.

Aiming for a purely low fat diet is not going to work. What they need is a low carb diet. Why is it very well suited for people affected with hypertension and obesity? It is because a low intake of carbohydrates decreases the production of insulin and prompts the body to use up its stored fats for energy. So the fat deposits in the body get used up instead. That is why, such a menu, containing proteins and moderate fats, is a good option for weight loss and good for the heart. Some people even go for a no carb diet menu, which excludes carbohydrates altogether!

Best Ideas
A low carb diet menu, besides involving a cut on carbohydrate intake (obviously!), has sources of protein and moderate fat. Such a menu is adopted primarily for weight loss. These menu plans primarily focus on whole grains, meat, fish, non-starchy foodstuffs, low carb vegetables, poultry, fruits and dairy products.

Keep a food calorie chart with nutritional information for reference while planning your diet menu. According to your daily physical effort or exercise, you must balance your food or caloric intake. Decide a maximum calorie limit accordingly. You can go for a diet plan upwards of a 1100 calories which is the threshold limit. Make sure that you do not deprive your body of essential nutrients. Let it be a balanced diet. Consulting a dietician will help a lot.

Here are some ideas which will help you in knowing what kind of food combination can be included in this kind of a diet. The healthy diet menus listed here are spread over breakfast, lunch and dinner. You can choose your own low carb snacks which you can have in between these meals.

Diet Menu Idea #1

Breakfast:

• Scrambled eggs or omelets
• Cereal made up of peanut butter flax along with blueberries

Lunch:

• Dark green lettuce/Large Salad with romaine lettuce, raw mushrooms, broccoli, carrot and red pepper
• Cooked Chicken (30 gm)

Dinner:

• Peppers and mushroom with herbs and wine
• Fried Steak (150 gm) and green beans

Diet Menu Idea #2

Breakfast:

• Broccoli and cheese frittata with low fat cheese and cooked broccoli/ Omelets
• Bacon Slices

Lunch:

• Shredded cabbage along with chicken
• Apples & Coconut Water

Dinner:

• Any chicken dish like chicken marsala
• Cooked spinach with garlic, cooked in olive oil

Diet Menu Idea #3

Breakfast:

• Whole wheat bread toast with scrambled eggs
• Chopped Mushrooms and Low Fat Cheese
• Apples
• Skimmed Milk

Lunch:

• A mixed vegetable salad with sliced avocado, sun flower seeds mixed with fish, eggs or beef
• Ham roll with pickle and mustard

Dinner:

• Boneless chicken with low fat cheese cooked with tomatoes and sauce
• Green Beans

The effectiveness of these low carb diet meals can only be seen through application. So try any such diet menu on an experimental basis initially and if you see positive results, stick to it!