Low Carb Low Sugar Meal Plan: Learn About the Foods You Can Use
Meal Plans for Low Carb Low Sugar
Low carb, low sugar meal plans are ideal for diabetics, but they also work well for other people who want to lose weight, because the common enemy is sugar. There are several different meal plans available for use, but we will take a look at the various foods that are good for this type of diet.
Remember, fiber is part of the carbs listed on the nutritional information label. Fiber is important to your diet, as it helps you feel fuller, and helps keep your digestive system moving regularly. Always subtract the number of grams of fiber from the total grams of carbs for the “net carbs” in your meal. For example, if an item has 20 carbs, but 10 grams of dietary fiber, the item has 10 “net carbs.”
Breakfast Food Choices
Some low carb diets, such as Atkins, warn to stay away from fruits, but these are okay in moderation. Here are some excellent food options for your breakfast meal:
- Chicken, duck, or goose eggs
- An assortment of vegetable items including: leafy greens such as spinach and cabbage, broccoli, cauliflower, cucumbers, squash, asparagus, peppers, onion, garlic, and so forth.
- Fruits and berries: apples, peaches, blueberries, raspberries, cherries, strawberries, bananas, oranges, and more.
For the more carnivorous types, select meat options as listed in the lunch and dinner options.
Need some inspiration?
Try an omelet with an assortment of your favorite vegetables and herbs. Add a little salt, pepper, and butter for flavor.
Lunch Food Choices
For lunch, try adding a serving of your favorite lean meats from the options below, with an assortment of vegetables and herbs.
- Lean meat options: Elk, buffalo, venison, grass fed beef, chicken, turkey, bear, goat, ostrich, salmon, halibut, shrimp, lobster, crab, mussels, and scallops.
- Herb options: Basil, oregano, marjoram, thyme, rosemary, cilantro, and mint.
Try a salad made with leafy greens, tomatoes, onions, carrots, cucumbers, toasted nuts from the snack list below, and a healthy oil-based dressing option. Healthy oils for the low carb, low sugar diet include: olive, avocado, walnut, flaxseed, and canola.
Snack Food Options
Snacks are not as limited as one may think. A mixed berry dish, a handful of nuts, cheeses, etc. are easy to snack on and are healthy in terms of being low carb and low sugar.
The healthiest nuts are: walnuts, macadamia nuts, pecans, pine nuts, cashews, pistachio nuts, hazel nuts, pumpkin seeds, Brazil nuts, sunflower seeds, and almonds. These are listed from most to least healthy, so stick to walnuts, macadamia, and pecan when possible.
Dinner Options
The dinner options are similar to your lunch options, but since there is a little more time for planning the meal, they are usually more elaborate.
One of the best things to do for dinner is to choose your favorite lean meat, and combine it with your favorite steamed veggies, seasoned to taste with any number of herbs and spices. If this does not sound appealing, make a salad full of green vegetables. Don’t forget soups as an alternative, too.
Foods and Beverages to Avoid
No matter what meal you are planning, it is important to stay away from:
- Breads, pastas, and cereals
- Fruit juices and dried fruits
- Fatty cuts of meat
- Hydrogenated oils
- Tubers, potatoes, sweet potatoes, and yams.
- Deli meats
- Processed meats
Dairy products are not exactly carb friendly, but it is possible to find reduced carbohydrate options for inclusion in your diet. With reduced carbohydrate yogurt, it is possible to make smoothies for breakfast, and enjoy yogurt with fruit as a snack, or for part of your lunch. Look closely at your cheeses before choosing the ones to include in your dishes.
Mix ’n Match Your Favorites
With all of these food options available, you can mix and match your favorites and vary it from day to day to create your own low carb, low sugar meal plans.
Images courtesy Flickr via the Creative Commons License
Reference: https://www.lowcarbluxury.com/beginners.html