A Reduced Carbohydrate Diet For a Healthy Lifestyle

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A Reduced Carbohydrate Diet For a Healthy Lifestyle

A reduced carbohydrate diet can best be regarded as that which limits carbs, for example, the ones that are added to bread, pasta, and sugary foods.

It is always reached in healthy vegetables, fat and especially contains protein.

Today, different types of reduced-carb diets exist, and according to different researchers, these diets are responsible for a healthy lifestyle and weight reductions.

Below is a detailed meal strategy employed in reduced carbohydrate diets. They contain what to consume, what to avoid, rich, and easy reduced-carbohydrate menu for a week.

A Reduced Carbohydrate Diet Meal Strategy

The kind of food to be taken is dependent on certain things, which include one’s state of health, the level of exercise, and the rate at which one loses weight.

The following highlighted foods are to be considered as normal procedures.

The Fundamentals

Take Non-gluten grains, little amount of tubers, fats, and dairy containing a high amount of fats, seeds, nuts, fruits, vegetables, eggs, fish, and meat.

Do not Take: industrially refined foods, reduced-fat products, “diets”, trans fats, seed oils, wheat, HFCS, and sugar.

Foods to be Shunned

These seven foods should not be avoided:

Sugar: Ice cream, candy, agave, fruit juice, soft drinks, and many others.
Gluten Grains: pasta, bread, wheat, Spelt, barley, and rye.

Trans Fats: “completely” or “incompletely hydrogenated” oils.

Vegetable oils and Increased Omega-6 Seed: canola oils, safflower, corn, grape seed, sunflower, soybean, cottonseed, etc.

Non-natural Sweeteners: Acesulfame Potassium, Cyclamates, Sucralose, Saccharin, Aspartame, etc. Instead of all these artificial sweeteners, take Stevia as a substitute.

“Reduced Fat” and “Diet” Foods: crackers, cereals, some dairy foods, etc.

Completely Refined Foods: Shun foods that are industrially made.

Take time to read tags on all foods, even those tagged as “health foods.”

Reduced Carbohydrate Food List– Healthy Foods

Low-carb foods, real, and unrefined foods are good diets, take them.

  • Meat: Chicken, pork, lamb, and beef are good. Grass-feed animals are especially good.
  • Fish: haddocks, trout, and salmon are good, but the wild-caught one is extraordinary.
  • Eggs: Pastured eggs or  Omega-3 fortified are good ones.
  • Vegetables: carrots, cauliflowers, broccoli, spinach, and others are good.
  • Fruits: oranges, pears, blueberries, strawberries, and blueberries are good for your health
  • Nuts and Seeds: Sunflower, walnuts, and almonds are recommended.
  • Rich-Fat Dairy: Yogurt, heavy cream, butter, and cheese.
  • Fats and Oils: cod liver oil, olive oil, lard, butter, coconut oil.

For those who want quick weight reduction, you need to be mindful of how you consume cheese and nuts since people always consume it in excess. In the same line, do not consume more than a single fruit daily.

Maybe Eat

If you’re healthy, active, and don’t need to lose weight then you can afford to eat a bit more carbs.

  • Tubers: Potatoes, sweet potatoes, and some others.
  • Non-gluten grains: Rice, oats, quinoa, and many others.
  • Legumes: Lentils, Black beans, pinto beans, etc. (If you can tolerate them).
  • You can have these in moderation if you want:
  • Dark Chocolate: Choose organic brands with 70% cocoa or higher.
  • Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Drink: water, tea, coffee, and carbonated beverages without sugar like sparkling water.

A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low-carb diet plan.

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

Monday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

  • Breakfast: Bacon and Eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and vegetables.

Wednesday

  • Breakfast: Eggs and vegetables, fried in coconut oil or butter.
  • Lunch: olive oil with shrimp salad.
  • Dinner: Vegetables and meshed chicken.

Thursday

  • Breakfast: vegetables and omelet fried in coconut oil and butter.
  • Lunch: protein powder and almonds, berries, coconut milk, and smoothie.
  • Dinner: Veggies and steak.

Friday

  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Omelet mixed with vegetables.
  • Lunch: walnuts, coconut flakes, berries with grass-fed yogurt.
  • Dinner: Vegetables with meatballs.

Sunday

  • Breakfast: Eggs and bacon.
  • Lunch: Berries, protein powder with chocolate flavor, dense cream, and coconut milk with a smoothie.
  • Dinner: Raw spinach and wings of grilled chicken.

Take low-carbohydrate vegetables aplenty. If you aimed to be below 50 grams of carbohydrates daily, this wise, you can consume fruit and vegetables with it also.

Check here for examples of go-to meals.

If you are active and at the same time healthy, you can consume oats, rice, sweet potatoes and potatoes, and some other tubers and grains.

Reliable Reduced Carb Snacks

It is not health-wise to eat 3 square meals in a day, however, if you feel you need to along the day, here are simply reduced carb snacks purposely for you:

  • Meat and cheese.
  • A few nuts.
  • Night Leftovers
  • Baby carrots
  • Boiled eggs (1 0r 2)
  • Rich in fat yogurt
  • A small piece of fruit.

Eating at Restaurants

When you desire to eat in any restaurant, it is very simple to make the food you intend to eat a reduced carb.

Demand a fish or meat dish.

Then let them help you fry with butter.

Do not take rice, potatoes, or bread, instead take vegetables.

An Easy Low-Carb Shopping List

One tangible principle is to buy within the range of the shop, especially in areas where things can be easily purchased.

If you can get a grass-fed and organic meal, they are ideal. In case you can’t afford to buy an organic meal, the possibility of your diet being better than the western diet is thousands of folds.

Make sure you select the lowest refined foods that you can purchase without spending lots.

  • Bacon, chicken, pork, lamb, beef.
  • Salmon and other fatty fish.
  • Pastured or omega-3 fortified eggs are ideal.
  • Sour Cream
  • Olives
  • Nuts
  • Either frozen or unfrozen Blueberries
  • Unsweetened or full-fat yogurt.
  • Sour Cream, Heavy Cream, Cheese, Olive Oil, Lard, Coconut Oil, Butter.
  • Onions, peppers, greens, and other vegetables are good.
  • Carrots, broccoli, and any other frozen mixture of vegetables are good.
  • Salsa Sauce
  • Condiments:  mustard, garlic, pepper, sea salt.
  • Remove all forms of the pantry from your home –they are not healthy. Examples:  sugar, wheat flour, cereals, bread, juices, sodas, ice cream, candy, and chips.

Where can you get more?

Here is a detailed list of 101 reduced-carb recipes that are easy and tantalizing. Check here.

In this article and others available online, search for “paleo recipes” or “low carb recipes”, and you will find loads of information.

Even, you can check for low-carb mistakes, weight reduction hints, etc., or you check here for reliable articles on low-carb meals.