Now you’ve probably heard about the health benefits and weight loss potential in various “low carb” diets. Although some of these dubious tell you to cut carbs almost completely from the diet, many of them have actually been shown to reduce cholesterol, help people lose weight and cut down on the risk of developing type 2 diabetes
What are carbohydrates?
Before any actual meal ideas you can use on a daily basis, it is important to first distinguish between so-called “good carbs” and “bad carbs.” Carbohydrates are your main source of glucose, which is necessary for cellular respiration and the production of a molecule called “ATP.” Without it simply that you can not survive, and it is difficult to get the required amount of glucose from other compounds such as proteins and fats.
The good and bad
The good carbohydrates are essential complex carbohydrates such as whole grain bread or pasta, and many fruits and vegetables. This is good for your body because they take time to break down, and evolutionarily speaking we are better suited to them than the “bad carbs.”
Bad carbs are simple carbohydrates like white rice or refined carbohydrates such as sugar and corn syrup. These are quickly digested by the body and blood sugar levels rise as a result. What is not immediately used is converted to fat and over time might disturb the normal insulin production, leading to diabetes.
Examples of basic low-carb meals
A good rule of thumb to follow a healthy low-carb diet is going combine fresh fruit and vegetables with a good portion of lean meat (or a high protein substitute for vegetarians). An example of this would be a grilled chicken breast filet, accompanied by steamed green beans or broccoli.
Tomorrow, where you will benefit from a dose of good carbs, you can have a whole grain toast as honey wheat or rye, accompanied by an egg white ham and cheese omelet.
For lunch go for something like a Fajita chicken wrap with peppers and onions.
In terms of snacks, stay away from starches like potato chips and go for high protein, low fat foods such as cottage cheese or yogurt with some fruit.
It’s not really a hard thing when you understand what you eat. Just be sure to limit your carb intake to complex “good” ones, and get plenty of protein in your diet with mono- saturated fats like olive oil.