Low Carb Diet Plan

Increasing obesity is a common concern today. It is good that people are becoming more conscious about the intake of calories. Everybody seems to be looking for an easy weight loss diet plan, hoping to lose the extra pounds fast. A diet plan that includes foods low in carbohydrates works great for obese as well as for other overweight people.

Diet Plan that Includes Low Carb Foods

A low-carbohydrate diet plan enables you to restrict daily caloric intake by reducing the consumption of carbohydrates to 20 to 60 gm per day. You may include more protein and more healthy fat to counterbalance the number of calories that formerly came from carbohydrates. Carbohydrates are an absolutely essential part of your diet, as when broken down, they provide the energy, sugar. Simple and complex are the two types of carbohydrates and simple carbohydrates are simple sugar that we get from fresh fruits and milk and milk products. Complex carbohydrates are starches that we get from whole grain products.

Simple carbohydrates obtained from refined sugar and refined processed food are unhealthy; as they are stripped of the vital nutrients, fiber and proteins. Whole grains and cereals are considered as good sources of carbohydrates. A low carb diet menu should be so designed that the dieter should not experience weakness or fatigue. While designing a low carb meal plan, list of low carb vegetables can be helpful.

Diet Low in Carbohydrates

For Men
Low carb diet plans for men can be designed for healthy weight loss or bodybuilding as well. The diet menu for a man or woman should be designed according to his/her liking and eating habits, but the menu should be planned well in advance, so that he/she doesn't have to eat any high carb food because of the unavailability of the required food items. The intake of carbohydrates and other nutrients should be well-distributed over breakfast, snacks, lunch and dinner. Low carb diet menu is the characteristic part of 'Atkins diet', a popular weight loss diet.

The diet for men may include a healthy breakfast consisting of eggs, fresh vegetables, low carb biscuits, milk and cereal. Fruits and nuts are very good when eaten as snacks. For lunch, men may enjoy soups, salads, rolls and wraps containing low carb vegetables and fruits. Avoid fast food, salad dressing and cream in the soup. They can add delicious spinach or any dark green vegetables to the soups and salads. Olive oil is better for dressing. They can add lot of lettuce, boiled meat, tuna, chicken and egg to the rolls. Men may enjoy delightful chicken breast for dinner. It can provide them sufficient protein and fiber. Low carb pasta can also be included in dinner.

For Women
Low carb diet menu is particularly helpful for women over 45 who find 'weight loss' quite difficult. For them, here are some diet tips. Carbohydrates should not be completely eliminated from the diet. Rather, the diet should include carbohydrates that can aid their body to remain fit and active. A high protein low carb diet plan can provide sufficient energy to them. Women should have oatmeal for breakfast instead of dough nuts and other fattening junk snacks. Breakfast may consist of eggs, whole grain oatmeal and yogurt or fruit juice. Lunch and dinner may include turkey sandwich on wheat bread, salad with beans, vegetables and cheese, light soup, lean meat, brown rice. Nuts and fruits, with peanut butter or cheese or any low carb snack bar of their choice can be enjoyed as morning and evening snacks. Women and men, both should eat as much as whole and unrefined carbohydrates as possible. They can follow a no white diet by avoiding eating white pasta, white bread or white rice.

Remember, a diet that does not contain any carbs or contains negligible amount of carbs can affect body systems badly and may cause nausea, headaches and loss of sleep. Carbohydrates are the main source of energy. A well designed diet, though low in carbs, helps improve the rate of metabolism which results in weight loss. A diet that is low in carbs can lower the level of harmful cholesterol, maintain blood sugar and blood pressure at normal levels, improve blood lipid profile and enhance weight loss. Low carb diet plan for diabetics is always considered as one of the important aspects of treatment for diabetes. If you wish to live a healthier life, choose an appropriate diet menu that will work for you.