Ready-Made Foods on a Low-Carb Diet

There is a variety of low-carb, ready-made foods and grab and go meals for people on a diet. You can choose from premade salads, salad bars, deli food, home-delivered meals, and more.

At the deli counter, for example, you can try shrimp, chicken, or tuna salad in a tortilla or have it on its own. You can also look for alternatives to high-carbohydrate snack mixes and crackers at the grocery store. The problem is that readymade products contain high amounts of sodium, and few of them are low-carb or carb-friendly. One idea is to cook several meals during the weekend and freeze them. Meals that freeze well include quiches, veggie lasagna, and soups. If you don’t have time to cook, you can either try some quick low-carb recipes or order home-delivered meals. There are plenty of quick meals you can make – salmon burgers, roasted broccoli with lemon, beef and noodle broth, etc. Some meals take just 15 minutes to prepare. You can make peppered lamb chops or tuna salad, for example.

Home-delivered meals and packaged diets are another option, and there are different brands to choose from. Packaged diets have become quite popular among dieters who have chosen to follow low-carb meal plans or count calories. Many find it easier to stick to a packaged diet than to cook meals. Dieters can choose from different options such as low carb, vegetarian, and low fat. There are different calorie levels depending on one’s individual preferences, and dieters can customize their meal plan of choice. In addition, dieters can choose from lunch and dinner only and 3 meals and a snack 7 days a week. Companies that offer packaged diets deliver frozen food, with breakfast items and snacks packed in separate plastic bags. A sample menu may include cranberry juice, applesauce, and mixed berry crepe at breakfast, and veggie salad and bacon cheeseburger meatloaf at lunch. At dinner, you can have carrot coins and Apple Penne Pasta. Balanced meals include lean protein and smart carbs, and dieters can exclude certain products, based on allergies and preferences. Source: http://www.lowcarbfoods.org/

Low Carb Diet Quiz Crunches Low Carb Diet Questions

Low Carb Foods.org cooks up brain food in a new quiz that feeds the dieter's knowledge with answers to low carb diet questions.

Toronto (PRWEB) June 06, 2012

Art Branch, Inc. the parent company of Low Carb Foods.org, today announced the publication of the Low Carb Foods Quiz.

"We decided that creating a low carb foods quiz is a fun way of presenting valuable information in a simple and interesting way. Instead of creating a boring white paper describing the benefits of low carbohydrate food lifestyle, the Low Carb Food Quiz offers our visitors a quick way to test their knowledge on the subject and learn more about it," said Peter Todorov, President of Art Branch Inc.

As an epidemic of obesity spreads throughout the Western world, knowledge about the benefits of low carb diets becomes a critical element in maintaining a healthy lifestyle. Obesity poses serious health risks and is often cited as being a prime cause of conditions such as Hypertension and Type Two Diabetes. The mission of http://www.lowcarbfoods.org is to show the advantage of eating foods low in sugar in promoting a lifestyle practiced by hundreds of thousands around the world.

The short, 15-question quiz ends with a score card and links to relevant articles on low carb dieting. Although the information on Low Carb Foods is not a substitute for professional medical advice, its informative and stimulating guides serve as a starting point to whet the appetite for healthy eating. Low Carb Foods and its parent, Art Branch remind the visitor to seek professional advice before beginning any diet.

About LowCarbFoods.org: LowCarbFoods.org is informational resource developed by parent company, Art Branch Inc., designed to offer unbiased information on low carb foods and low carb diets.

About Art Branch: Art Branch Inc., located in Toronto, Ontario, is the parent company of LowCarbFoods.org and has developed several consumer websites targeting both the Canadian and an international audience. The goal of Art Branch is to provide visitors to company sites with free and useful guides, helping consumers make educated decisions about their lifestyles.

Sources of Protein on a Low Carb Diet

Low-carb, high-protein diets have been promoted as a quick and effective approach to losing weight. Low-carb dieters receive between 30 and 50 percent of their calories from different protein sources. In contrast, the American Cancer Society, the National Cholesterol Education Program, and the American Heart Association recommend that dieters receive a smaller percentage of calories from protein.

Protein is essential to the repair, maintenance, and building of tissues in the human body. There are different sources of protein on a low carb diet. As a rule, one ounce of fish or meat has 7 grams of protein. Most cuts of beef contain about this amount, and a steak has 42 grams. Other meats to include in a high-protein diet include chicken, pork, and fish. Other high protein foods are nuts and seeds, beans, and cheese. You can choose from different types of cheese such as soft cheeses, hard cheeses, and medium cheeses. Soft cheeses (Camembert, Brie, and Mozzarella) have 6 grams of protein per ounce, and medium cheeses (Swiss, Cheddar) have 7 – 8 grams per ounce. Parmesan and other hard cheeses have approximately 10 grams of protein per ounce.

Nuts and seeds are also good sources of protein for dieters on the atkins diet or another low-carb, high-protein diet. Dieters can consume peanuts, peanut butter, cashews, and seeds such as flax seeds and pumpkin seeds. Other sources of protein include beans and eggs. One large egg has 6 grams of protein, and a cup of cooked soy beans contains 28 grams. Dieters on a high-protein diet can consume soy milk and soy beans and split peas. One cup of soy milk has between 6 and 10 grams of protein.

If you want to correct a health problem or lose a lot of weight, you can have up to 30 grams of carbohydrates a day. Divide this amount throughout the day. You can add up to 55 grams of carbohydrates if you need to lose a couple of pounds. You can choose from a variety of low-carb foods. You can have low-carb vegetables such as green beans, zucchini, peppers, and tomatoes. You may be surprised, but avocado is low in carbs and high in fat. A glass of light beer or wine is OK, but remember to drink plenty of water throughout the day. Artificial sweeteners and diet sodas are permitted in moderation. Read more about good and bad carbs here: http://www.lowcarbfoods.org/

Chinese Food on a Low Carb Diet

From the subtle flavors of Canton to the spicy food of Hunan and Szechuan, Chinese cuisine is a challenge for people on a low carb diet. Besides noodles and rice, most dishes have some starch or sugar. It is possible to eat a tasty low-carb meal in a Chinese restaurant, but this depends on the low-carb plan you follow (i.e. Atkins Induction or moderate-carb plan).

The list of low carb foods you can choose from includes egg drop and other clear, thin soups, stir-fried dishes without starch and sugar, meat and vegetables, and black bean sauce. When it comes to carbs and weight control, there are certain foods to avoid. Among them are rice, including steamed rice and fried rice, breaded meats, and egg rolls. Avoid deep-fried wantons and noodles such as chow fun, lo mein, and chow mein. It is not easy to tell which sauces contain a lot of sugar by just looking at the menu. However, some sauces have quite a bit, such as hoisin sauce, oyster sauce, and plum sauce, which is usually served with mu shu. Keep in mind that thick sauces and soups are usually thickened with cornstarch. There are 7 grams of carbohydrate in 1 tablespoon of cornstarch. A cup of sour soup will have about 2 grams of carbohydrate or a teaspoon of cornstarch. Some dishes are very sweet (e.g. lemon chicken), and spicy sauces contain a lot of sugar. You can have Mu Shu pork without hoisin sauce and the wrappers. Mu Shu is usually served with several thin, steamed, tortilla-like wrappers, called Mandarin pancakes or moo shu pancakes. Some Chinese restaurants in the U.S. serve Mexican-style tortillas instead, which are more brittle and thinner. Other foods you can have include egg foo yung, walnut chicken, and Mongolian barbeque. You can choose your own vegetables and meats.

With low carb food drinks you can order include water, tea, coffee, and other sugar-free drinks. Avoid fuzzy drinks like soda, Sprite, Fanta, and Coke, with the exception of Pepsi Light and Diet Coke. Low-carbohydrate diets also exclude beer and hard liquor because the body uses alcohol as fuel, and fat burning will slow down. Moreover, alcohol consumption may lead to carbohydrate withdrawal pains and sugar cravings. Of all drinks, liquors contain a lot of sugar and are certain to ruin your diet. If you plan a night out, never drink on an empty stomach. For more information visit this low carb foods list: http://www.lowcarbfoods.org/low+carb+foods+and+recipies/

The Best Snacks on a Low Carb Diet

Ice cream, cookies, chips, microwave popcorn, and candy bars are some of the popular snack foods. Unfortunately, they have little nutritional value and are packed with carbohydrates and empty calories. What are your options for low carb foods and snacks then?

You can choose foods that feature carbs with low glycemic indexes, contain heart-healthy fats, are balanced with protein, and are high in important nutrients and fiber. There are plenty of healthy snacks for people on a low carb diet. You can make peanut butter and celery sticks, Caesar salad with grilled chicken, avocado and shrimp cocktail, or carrot sticks and hummus. You can cut a large carrot into coins or sticks and serve with hummus. One serving contains 133 calories, 0.9 g saturated fat, 5.8 g fiber, and 15.8 g carbohydrates. Cold or hold soy latte is a low-carb beverage you can prepare at home. Blend a shot of espresso with a cup of light soymilk and serve with crushed ice.

Other healthy low-carb options include deviled eggs, celery with tuna salad, cheese sticks, and cheese with a few apple slices. You can make lettuce roll-ups by rolling tuna, egg salad, vegetables and luncheon meat in lettuce leaves. Alternatively, you can prepare lunch meat roll-ups. Roll vegetables, cheese, and other fillings in lunch meat. Making a low-carb dip is a good idea. You can spread spinach dip or bean dip on lettuce or lunch meat and roll it up. Another option is to have spinach dip and raw veggies or mushrooms with cheese spread. Other healthy options include ricotta cheese with nuts and fruit, pepperoni chips, low-carb snack bars, and parmesan crisps. You can have pork grinds as well and if you are a vegetarian, you can prepare fried tofu chips. Toasted squash seeds or pumpkin seeds are yet another option for low-carb dieters.

You can find low-carb snacks in the store as well, but make sure you look at the label. Sugar alcohols in low carb snacks include sorbitol, xylitol, and maltitol. Sugar alcohols are not fully absorbed by your body, and they provide fewer calories. Sugar alcohols aid your weight management efforts and don’t promote tooth decay. Some low-carb sweeteners also inhibit bacterial growth in the mouth. At the same time, sugar alcohols ferment in the intestines, and this can cause diarrhoea, gas, and bloating. Low-carb dieters have different reactions to artificial sweeteners, and experts recommend careful experimentation. 

To read more about low carb food snacks go to: http://www.lowcarbfoods.org/

Transition To A Low Carb Diet - FAQ

Transitioning to a low carb diet requires fining a dietary plan that suits your individual circumstances. You can choose from the South Beach Diet, Atkins, Protein Power, Sugar Busters, and other diets that come with clear and specific instructions. If the diet you choose restricts carbohydrates to just 25 grams, it is recommended to purchase some ketone strips. Another thing to do is buy supplemental fiber. Keep storage containers of different sizes in your kitchen and use them to bring your meals with you on workdays. Initially, you may count the amount of carbohydrates consumed and keep a diary. This will help you evaluate your progress.

Depending on your diet of choice, you can consume different types of food. In general, foods to include in your shopping list include fish, chicken, lamb, pork, eggs, cheeses, mayonnaise, and olives. To transition to a low carb diet, you should also stock on some allowed beverages. These include club soda, diet soda, and tea.

You may find the first couple of days of the transition difficult. You may experience withdrawal symptoms and side effects such as irritability, insomnia, constipation, fatigue, loss of concentration, and headaches. These side effects will last just a couple of days and will then fade away. To make the transition easier, have a meal or snack every four hours and drink plenty of water. Your body burns fat quicker, and you will need more water for that.

To make the transition easier, look for supporters among your friends and family. They may have tried some low carb diet plan and will share their experience. Your friends and family may help you choose a low carb diet, but you should always look for a dietary plan which is suitable for you.

To limit the amount of carbohydrates you consume, you can buy coconut flour. It is low in carbohydrates and can be used as a substitute of wheat flour. This way, you can have baked goods, such as pancakes, you enjoy. This product is nutritious and is a popular healthy drink for many.

Having a tasty food is an important condition if you want to make the transition easier. You can include a variety of foods and meals in your menu. Go for lunch meat roll-ups, pepperoni chips, cheese sticks, smoked salmon, ricotta cheese with fruits, and anything you find tasty. Other products to include in your diet are sunflower seeds, low-sugar yoghurt, and mushrooms with cheese. There are plenty of products to include in a low carb diet, with healthy snacks being a good choice. Keep in mind that a atkins diet snacks should contain fibers, proteins, and healthy fat. As for fruits, keep in mind that some low carb diets do not allow them during the first phase. The South Beach diet and the Atkins diet are among them. Most low carbohydrate diets allow the consumption of low-carb fruits such as blackberries and cranberries, as well as small amounts of lemon and line. Finding information about diet can be as breeze, just visit low carb recipes website.

How To Stick To A Low Carb Diet FAQ

Sticking to a low carb diet is not as difficult if you can deal with cravings and are familiar with the basics of the plan.

Foods that are high in carbohydrates should be avoided as well as products which break down to sugars. This group contains white rice, noodles, and pasta. It will not be difficult to stick to your diet of choice if your menu includes products such as poultry, meat, fish, and eggs. Some foods contain carbohydrates but the amount is low enough, and you can safely include them in your diet. Nuts, seeds, tofu, and cheeses are in this group. You can also consume low-carb vegetables such as broccoli, celery, eggplant, green beans, eggplant, and others.

Despite the wide variety of foods to consume, some dieters still find it hard to stick to a low carb diet. To do that, you may want to remove all carbohydrate-rich foods from your kitchen cabinets. Throw or give away all snacks, pretzels, sugar, potato chips, and pasta. Substitute them with low carb vegetables from the above list. Keep fresh greens and lettuce in your fridge and consume them any time you feel hungry. Buy cheeses and prepare cheese platters and cheeseburgers. Try new recipes and cook meals in different ways so that you have a balanced diet. When you are on a low carb diet, you can use grilling and broiling techniques. Prepare some snacks to have on hand. You can boil a couple of eggs or fry some bacon.

If you are worried that a low carb diet means having no carbohydrates, this is not the case. Your dietary plan should be individual. Some argue that dieters on a low carbohydrate diet are at risk of heart disease. Many studies suggest that cholesterol, blood pressure, triglycerides, and other markers of increased risk of heart disease improve with low carb diets. If you have kidney problems, you may also be concerned about sticking to a low carb diet. It has not been shown that high protein diets damage the kidneys, but you can consult your doctor to be on the safe side.

In order to stick to your no carb diet, think of making some small changes at first. Choose 1 or 2 products to exclude from your diet at a time. It is unwise to make rapid changes. This gradual approach can bring good results. You can choose from a number of low carb diets as well. Choose a diet you are comfortable with. If you don't want to search around, you can try the 'no white diet', which many report to work. Basically, you need to avoid products containing sugar, potatoes, white rice, and flour, including cakes, bread, pasta, and donuts. Remember that foods like tofu, cauliflower, and onions are white-colored, but they are a good addition to a low carb diet.

Finding information about low carbs can be as breeze, just visit lose weight fast website.

The Sweet Alternative

Sugar alcohol is an artificial sweetener commonly used in frozen foods and replacement meal supplements as a replacement for table sugar. Sugar alcohols are made up of carbohydrates and part of their ingredients also resembles sugar, and in part also has a resemblance to alcohol. You may recognize some of these names on some sugar free items that you purchase; sorbitol, isomalt and xylitol. Sugar alcohols have fewer calories than sugar and when used in combination with foods and sweets with artificial sweeteners it can change the unpleasant taste of some high intensity sweeteners. When heated Sugar alcohols will not caramelize due to the fact they are not metabolized by oral bacteria.

Sugar free chewing gum is a popular choice for people that are low carb dieters or they are calorie conscious. It does not have any calories and although sweet it will not cause tooth decay. For diabetics, Sugar Alcohols are a safer option in comparison to regular sugar. It is misleading to believe that these alcohol sugars are carb free because they are not. However, they are considerably lower in carbs compared to regular table sugar. Sugar alcohol does not completely absorb into the blood stream through the small intestines which means that it has a result of a lower change in the effect of blood glucose levels. Because the sugar alcohol does not completely absorb while still in the bowel it will hold water creating a diarrhea effect, or lose bowels. Many low carb foods have began using sugar alcohol as alternative sweeteners to accommodate the low carb diets that are so popular. When you eating sugar free gum or candy you may experience a cooling sensation. This is the dissolving of the sugar alcohol taking place when it meets a heating solution. The alcohol sugar in combination with the saliva creates a cooling sensation.

You will be able to locate sugar alcohols on the ingredient label if the item has been prepared with it. Although, most sugar alcohols are not as sweet as regular sugar, therefore more is needed to give the desired sweetness that you may be trying to reach. There are different variations of sweetness among artificial alcohol sweeteners and they each have a different impact on the way they affect blood sugar levels. Most people that have adapted to a healthy eating plan but lowering their carb intake have found sugar alcohol as an alternative to having sweets or eating food that requires sugar as an ingredient. Low carb food along with eating healthy food and maintaining a weight loss program can easily be structured with the use of sugar alcohol. It is important to keep in mind that alcohol sugars alone cannot create a weight loss on any level. It is important to adjust to healthy eating and exercise. Doing that in combination with choosing to eat foods with lower carbs can prove to be beneficial in weight loss.

How to lose weight fast and eat healthy

For about four decades, the Atkins low carb diet has stood for an effective program to reduce their weight rapidly and healthily. It is based on the principle that the consumption of too many carbohydrates results in getting overweight. The simple reason behind that is that the human body uses carbs and fats to secure the supply of energy but carbs come first. If the body cannot burn all the carbohydrates, it stores them in the form of fat that results in weight gain. Excessive weight usually causes sleepiness, fatigue, poor memory, inability to concentrate, etc. So, in order to avoid or prevent such problems, you should limit the carb intake to less than 40 grams of carbohydrates per day.

Low Carb Foods

* The list of the most popular low carb vegetables includes: asparagus, broccoli, Brussels sprouts, carrots, cabbage, celery, cucumber, kale, lettuce, onions, pepper, parsley, pumpkin, spinach, tomatoes, and turnip.

* Fruits that are best for the Atkins diet include: apples, bananas, berries, grapefruits, lemons, kiwis, melons, oranges, pears, pineapples, plums, and tangerines.

* Your diet may also include dairy products (butter, cheese and cream), meat (pork, beef, and lamb), poultry (chicken, turkey, etc.), fishes (salmon, sardines, trout, anchovies, etc.) and eggs.

Keep in mind that some of these foods are rich in fats, cholesterol and calories.

* Some herbs, spices, and oils have no carbohydrates. You may consume pepper, oregano, thyme, dill, sage and turmeric aw well as olive oil, sunflower oil, peanut oil, corn oil and canola.

* Water, tea and coffee are totally free of carbohydrates.

Remember that you have to exclude all kinds of soft drinks, beer, wine, vodka, etc. when you are on a diet. Some of these drinks contain no carbohydrates but are high in calories. And one more fact: all alcoholic drinks provoke a healthy appetite.

How to Carry out the Atkins Diet Program

The program of the Atkins diet is based on four phases. During the first phase, your carb intake is limited to 20 grams per day, so consuming more salads and other non-starchy vegetables is recommended. During the next phase, you have to add some carbohydrates in the form of fibre-rich foods and increase the carb intake to 25 grams a day the first week. Increase to 30 grams per day during the second week and keep on in the same fashion until you stop losing weight. Then, reduce your daily carb intake with 5 grams so that you start loosing weight again.

The important transition from weight loss to maintaining healthy weight is made during the third phase. You should increase the carb intake in 10-gram increments each week until the moment when the daily weight loss becomes minimal. The final fourth phase builds the foundation for a lifetime of good health. Now, you can choose between various foods while at the same time, you control the carb intake to ensure that you keep your new weight and say healthy.

How much should I weigh

The weight which is just right for your body is determined by several factors, such as sex, age, height, muscle-fat ratio, bone density, etc. However, the ideal body weight depends on ethno-historical, cultural and professional factors, as well. So, if you are neither a fashion model nor a sumo-wrestler, you could use one of the following ways to calculate your ideal body weight: Body Mass Index, Waist-hip Ratio and Body Fat Percentage.

Body Mass Index (BMI) is a measure that relates your weight to your height. You can calculate it by dividing your weight in kilograms by the square of your height in meters. For example: if you are a woman who is 1.60 meters tall and weighs 60 kilograms, your BMI is 23.44 (1.60 x 1.60 = 2.56; next: 60 divided by 2.56 =23.44).
If you use imperial units instead of metric ones, you should time (703) your weight in pounds and divide it by the square of your height in inches. For example: if your weight is 150 pounds and your height is 65 inches, your BMI is 24.95 (65 x 65 = 4225; 150 x 703 divided by 4225 =24.95).

Your weight is ideal if your BMI ranges between 18.5 and 25. You are underweight if your BMI is less than 18.5, and overweight with a BMI between 25 and 30. People with a BMI over 30 are classified as obese. However, the biggest problem with the BMI is the fact that BMI ignores some factors of great importance, such as bone density, muscle-fat ratio, waist-hip ratio, etc. For instance, people suffering from severe osteoporosis have very low levels of bone density. So, they would have a lower BMI than others of the same height who are healthy. The trained athletes have more muscle tissue and less body fat than will have couch potatoes of the same height. For this reason, athletes have a higher BMI.

Waist-hip Ratio (WHR) is the ratio of your waist's circumference to that of your hips. To calculate your WHR, you need to measure the circumference of your waist (just above the belly button) and the circumference of your hips (at their widest part). Then, you have to divide the first result by the second one. For instance: if your waist is 60 centimeters and your hips are 90 centimeters, your WHR is 0.67.
The WHR determines the ideal weight of a person and the risk of cardiovascular health problems, as well:

For females:* WHR less than 0.8 - low risk
* WHR between 0.8 and 0.89 - moderate risk
* WHR over 0.89 - high risk

For males:* WHR less than 0.9 - low risk
* WHR between 0.9 and 0.99 - moderate risk
* WHR over 0.99 - high risk

The problem with the WHR is the lack of measurement on the muscle-fat ratio, but the WHR is a more effective predictor of the ideal body weight than the BMI.
The Body Fat Percentage (BFP) is the ratio of your body fat divided by your total weight. BFP also indicates the person's storage of fat. The most popular ways of calculating the BFP are: dual energy X-ray absorptiometry, near-infrared interactance, and bioelectrical impendance analysis.