Low carb diets focus on a restricted intake of carbohydrate, usually less than 50 grams a day. Typical low carb diets limit carbohydrate intake by percentage in comparison to the average daily diet. Foods high in simple carbohydrates are eliminated and substituted with high protein and low carbohydrate foods, respectively. Some people on these diets also substitute fat-free, low carb diet foods for these foods that are high in carbohydrate. Such foods may include bread, pasta, rice, cereals, potatoes, and others. For those who follow this type of diet, they should avoid starchy vegetables such as potatoes, peppers, eggplant, onions, tomatoes, and other varieties.
There is an all-natural free program that provides recipes for low carbohydrates that can be used by diabetics. These recipes will prevent diabetes by lowering blood sugar levels. The recipes have been confirmed to be healthy and do not contain saturated or trans fats. They are low in carbohydrates and have a reasonable glycemic index (which is a measure of how fast your blood glucose rises).
By eating more vegetables, you will also be eating a lot less carbohydrates. The best way to eat a low glycemic index diet is to eat starchy vegetables as a main part of your meals. Low-glycemic vegetable recipes are available in the book. You can also make meals using low-glycemic vegetable oils such as olive oil, sunflower oil, or canola oil. Other healthy carbohydrates include brown rice and oats.
Low-carbohydrate foods should be low in saturated fats, salt, sugar, and preservatives. Most low-carb diet foods are high in fiber, protein, vitamins, minerals, and phytochemicals, making them satisfying and delicious. Low-carb foods usually have at least two grams of fiber in them, unlike high-glycemic carbohydrates which have almost none.
Some examples of good carbohydrates include beans, whole grain breads and cereals, oatmeal, and legumes such as lentils and chickpeas. Good proteins include low-fat meats and seafood. Nuts, such as almonds, pecans, walnuts, cashews, peanuts, and seeds are excellent sources of healthy monounsaturated fats. Good fats are essential to a healthy diet, because they improve the function of the heart and reduce the risk of heart disease. They are found in fish, nuts, poultry, eggs, and dairy products.
Low-carb foods should be combined with moderate amounts of vegetables and water, in order to keep your calorie intake small and to increase the efficiency at which your body burns off stored fat. Foods that have a high carbohydrate content, but low fat content are best combined with healthy carbohydrates. Examples of healthy carbohydrates are whole-grain breads, pastas, rice, pasta, and cereals.
The best combination of low-carb foods and moderate amounts of high-carb foods is protein and carbs. Protein is found in meats, poultry, fish, eggs, and nuts. High-fiber vegetables like cabbage, cauliflower, broccoli, and collard greens supply most of the nutrients that you need. However, your body will burn off the carbs found in high-fiber vegetables quickly, leaving you with little energy to work with. Therefore, the goal is to make sure that you’re getting enough carbs, but not too much.
Finally, make sure to drink plenty of water. Water is great for cleansing and lubricating your digestive system, and it helps you maintain a healthy balance of nutrients throughout the day. Combining foods that have high-and low-glycemic index with moderate amounts of water will help you get the maximum benefit from your carb-free diet.
Many people mistakenly think that cutting out carbs from their diet means cutting out foods that taste good as well. This couldn’t be further from the truth. Instead, you’ll want to focus on replacing high-carb foods with high-fiber foods such as fruits, vegetables, and other whole foods. You may even find that it’s easier to eat whole grains instead of processed flour.
In order to keep your consumption of carbohydrates low, you’re also going to want to limit your intake of simple carbohydrates such as those found in sugar, cakes, candy, and flour. Instead, opt for complex carbohydrates such as brown rice, whole-wheat bread, and pasta, as they are higher in fiber. If you want to enjoy bread with a stronger flavor, consider using a low-carb bread mix made with whole-wheat flour instead of white flour. By substituting one simple carbohydrate for another, you can still enjoy the benefits of bread that doesn’t contribute to your weight gain.
One final way to bring down your total carbohydrate intake is to choose your veggies very carefully. While it’s tempting to grab a bag of potato chips and load up on as many as possible, eating too many carbs isn’t healthy. Instead, focus on snacking on fruits and vegetables that are in their own juices (without adding extra sugar or oil) or in salads. Even better, make your own homemade vegetable juice by juicing a handful of high-fiber veggies such as celery and radishes and a handful of leafy greens like broccoli, spinach, and chard. With just a few creative hours of time, you can enjoy a tasty meal that only contains real, natural carbohydrates without loading yourself down with empty calories.