Low carb diet | Low carb diet plan

Low carb diet and Low carb diet plan menu :

In order for you to see how well a diet is working, you must have something to compare it to -- a starting point.

That's easy when it comes to weight loss alone, just take your starting weight and use that as the standard by which you judge your diet's effectiveness. The same is true of clothing sizes.

However, the low-carb way of eating is so radically different from "low fat" or "low calorie" diets that most people are used to, it is important for you to realize just how good a low-carb lifestyle can be for your overall health.

Therefore, it is essential that, before you actually begin your diet, you get a blood test and have your blood pressure checked.

Everyone should have a blood lipid profile done. This will check your total cholesterol, your HDL (good cholesterol), LDL (bad cholesterol), and your triglycerides. Normal values for these are as follows:

Total Cholesterol: < 200

HDL: > 35

LDL: < 130

Triglycerides: < 200

If you are a diabetic , you should also get your fasting blood glucose measured and have a hemoglobin A1c test done. A normal fasting blood glucose level is between 60 and 110. The Hgb A1c should be less than 7.

After a month or two of following a low-carb eating plan, you should find that your total cholesterol has dropped, if it was high before. More importantly, however, the ratio between your HDL and your total cholesterol will be lower. Try to maintain a TOTAL CHOLESTEROL-to-HDL ratio of less than 4.

You should also find that your triglycerides are down markedly and that your HDL cholesterol has gone up. The higher the HDL the better.

Some people are concerned that their total cholesterol does not drop as expected. It might even go up slightly. But a look at the HDL level might help to explain why. As long as your ratio is less than 4, your cholesterol profile is fine.

Type 2 diabetics should see an almost immediate improvement in their blood glucose level. Within a few days on a low-carb diet, your blood glucose level should be approaching normal.

A normal blood pressure for most adults is 120/80. If yours is running higher than 140/90, you have hypertension. After a month or so on a low-carb diet, you should see your blood pressure approaching normal.

Breakfast

304 calories, 11g carbs

Scrambled Eggs w/Veggies and Whole Wheat Toast
2 eggs
3 tsp light butter
1 small, chopped red pepper
1/2 cup chopped mushrooms
1 tbsp shredded low-fat cheese
1 slice whole wheat toast, 1 tsp light butter

1. Heat 2 tsp butter in non-stick pan, add veggies, cook for 2-3 mins.
2. Whisk eggs, add to the pan and cook gently until just set.

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Snack Suggestion

40 calories, 2g carbs
1 oz roast turkey wrapped round celery or carrot sticks

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Lunch

340 calories, 24g carbs

Tuna & Apple Mayonnaise
6 oz water-packed tuna, drained
1 medium apple, diced
1 tbsp low-fat mayo
4 cherry tomatoes, halved
1 cup shredded lettuce
1 cup sliced cucumber

1. Place salad ingredients in a bowl.
2. Mix the tuna and apple with the mayo and pile on top of salad.

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Snack Suggestion

35 calories, 6g carbs
1/2 cup strawberries top with 1 tbsp Cool Whip or Cream

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Dinner

345 calories, 7g carbs

Chicken Pesto, Green Beans & Tomato
6 oz (raw weight) boneless, chicken breast
1 tbsp pesto sauce
1 oz low-fat cheese
1 medium tomato, halved
1 cup cooked green beans

1. Cut slits in the chicken and coat with pesto sauce.
2. Place chicken and tomato under hot broiler, cook, turning once for six/seven mins each side.
3. Top chicken with cheese and place under broiler until cheese melts.
4. Serve with the green beans and tomato.

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