Low Carb Menu Day 7

This menu would be good for most low carb diets beyond an ultra-low carb phase. It has 45 grams effective carbohydrate and 27 grams of fiber.

Breakfast

• Breakfast Burrito: 2 eggs scrambled in 2 teaspoons oil or butter, 1 oz ham, 1 low carb tortilla (these vary, but one popular brand has 5 grams of usable carbohydrate and 7 grams fiber)
• Cantaloupe Wedge: 1/8 of medium melon

Lunch

• A large salad, with, for example, 6 cups chopped romaine lettuce, 1/3 cup raw mushrooms, ½ cup chopped red pepper, ¼ cup shredded carrot, and ¼ cup chopped broccoli
• 4 oz cooked chicken meat
• 2 Tablespoons sugar-free Italian-type dressing

Snack

• 1/2 cup cottage cheese
• ½ cup sugar-free canned peaches, such as “Carb Clever” or rinse peaches canned in juice very well.

Dinner

• Unstuffed Cabbage
• Optional low carb dessert, if you have carbs left (some, like the low carb brownies, are just one carb each)

Nutritional Analysis: This menu provides 45 grams effective carbohydrate plus 27 grams fiber, 102 grams protein, and 1500 calories.

Note: Calories can be varied by adding and subtracting protein and fat (if you get hungry, add more calories), or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have a lower carb option. My analysis of the nutrients other than carbs does not include this option.

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

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Atkins Diet Foods

Atkins diet foods are easy to find and available everywhere. There are many varieties to choose from, whether you pick prepackaged low-carb diet foods or make your own meals. No matter how you want to do the Atkins plan, there is a solution out there for you.

You’ll need to keep the Atkins food pyramid in mind when you make food choices. The Atkins pyramid looks much different than the USDA Food Guide Pyramid. The base of the pyramid consists of protein sources such as eggs, fish, beef, chicken and tofu. On a daily basis, your diet should consist primarily of these foods. The second tier has low glycemic vegetables like salad greens, broccoli, cauliflower, asparagus and spinach.

The third tier is made up of berries and avocado. Fruits should be used on an occasional basis after the initial stages of the Atkins diet. Vegetable and seed oils, cheese, dairy, nuts and legumes are used sparingly and in appropriate portions. While the FDA pyramid has oils and fats at the top peak, the Atkins pyramid places whole grain foods in this spot. Whole grain foods should be used very occasionally and don’t make up the mainstay of the Atkins diet.

When you start the Atkins plan, you’ll need to make sure you understand which foods are acceptable for your stage of the program. The Induction phase is the most restrictive, but it only lasts two weeks.

You owe it to your dieting success to stay within the acceptable foods list. One of the best ways to do this is to follow the Atkins menu plans that are printed within the New Diet Revolution book. There are also Atkins cookbooks and cookbooks that are geared toward other low carb diets that are helpful in formulating meal plans.

It’s a helpful idea to use a cheat sheet of acceptable Atkins foods wherever you go. If you are out and about and hungry, the last thing you want to do is to try to think back in your memory to figure out what you can and cannot eat. Carrying a list of acceptable foods with you will make finding a snack or meal while out on the run easy. You can’t always rely on “low carb” labels to tell you whether or not something is diet friendly. Ever since low carb became the new diet craze, manufacturers have been jumping on the bandwagon to attract Atkins dieters. They label items low carb to sell products and don’t have your health in mind. Relying on foods from your own personal list is the best way to stay on the plan.

Another good resource for keeping track of the appropriate Atkins foods is an online diet program. There are several available. Some are free and some have a small monthly fee. The programs require you to register and then they provide you with personal weekly menu plans based on your needs and your carbohydrate gram level. There are normally printable weekly shopping lists that make picking up your Atkins diet foods from the grocery store easy and quick.

Atkins diet food is easy to find once you know what you are looking for. The books, food pyramid and online resources can help you make better food choices and stay on the diet for the long term.

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Forms of Weight Loss Diet

While exercise is essential, people are too preoccupied to incorporate it in their daily routine. It seems exercise is an added task in the day to day business. Many become lazy doing it, but in case you don’t know, the recommended amount of time it takes to do exercise is only 30 minutes daily. If you want to really see results with your weight loss plan, you have to make it a goal to achieve a half an hour exercise each day. And if you cannot afford that 30 long minutes taken away from your daily schedule, you can attain better results by breaking down the time frame to three 10-minute sessions per day.

There are several competing brands of weight loss diet pills out in the market today, and they all claim to have achieved the goal–that desired outcome individuals want to see with regards to their weight. On the other hand, another weight loss diet plan I’m familiar with is the low carb diet. Low carb diets limit your consumption of carbohydrates to some extent. Normally, carbs turn to body sugar, which arouse the discharge of insulin. Insulin stores excess sugar in the blood as fat, taken from the cells’ absorption.

Therefore, it is only logical that taking too much carb makes you fat, while taking less of it makes you thin. In any case, people should watch out their consumption of carbohydrates regardless of whether they’re thin or not, but especially if you’re fat. There are several different kinds of weight loss diet programs out there, and each is offering their own advises and strategies on weight loss. It is also important that the individual will carefully make his/her assessments about which program to follow since apparently different weight loss diets are either oppose to each other, if not have varying concepts.  

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You can compare price and brands in our Weight Loss section

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