What To Eat On A Low Carb Diet
What To Eat On A Low Carb Diet. The low carbohydrate patterns we’re recommending in the Blood Sugar Diet, low-carb starch, easy to digest, but full of vitamins and flavonoids that fight disease. It’s rich in olive oil, fish, beans, fruits and vegetables, but also contains many wonderful things that go down the years we’ve certainly not eaten, like yogurt and full fatty eggs.
Although it comes from the eating habits of people living in Mediterranean countries, you can apply the principles of style to different cuisines, from China, India to Mexico or Scandinavia.
There is plenty of evidence for the benefits of a low-carb Mediterranean diet, including reducing your risk of heart disease and diabetes. It has been found to reduce the risk of breast cancer, compared with those on low-fat diets. Consuming extra virgin olive oil (fresh squeezed olive juice) appears to be particularly beneficial when it is cancerous, probably because it contains such a polyphenol known as anti-inflammatory.
Carbohydrate Kick: Mediterranean Style Low Carbohydrate Eating – ‘Plan M’
Reduce sugar, sugaria, drinks and desserts: No more than once and twice a week and less. You can use sugar substitutes like stevia and xylitol, but try to wean your own sweet tooth.
Avoid sweet fruits: Berries, apples & pears are fine, but tropical fruit such as mango, pineapple, cantaloupe and bananas are full of sugar.
Minimize or avoid bread, pasta, potatoes, starchy flour rice: Beware of “chocolate” alternatives: extra fiber can be ignored. The red rice is fine, but some of the bread is done. Switch to quinoa, bulgur (whole wheat), whole rye, whole grain barley, rice and buckwheat.
Avoid breakfast cereals at most: already full sugars, even those containing bran. Nice oak as long as it is not instant.
Avoid snacking if possible find safe snacks if you must: Peanuts are a great source of protein and fiber. Try to avoid salty or sweet nuts, which can be more important. Or a few pieces of chopped vegetables, some small dark chocolate after meals (70% or more)
Begin the day with eggs: Boil, boil, scrambled or omelette – they will make full longer than cereal or toast. Tasty with smoked salmon and sprinkled with chili.
Full-fat yoghurt is also good: Add berries, such as blackberries, strawberries or blueberries, for flavor. Or a sprinkling of peanuts.
Eat healthier fats and oils: Along with oily fish (salmon, tuna, mackerel), consume more olive oil. Splashes make vegetables taste better and increase vitamin absorption. Use olive oil, rapeseed or coconut oil for cooking.
Peas, such as lentils and red beans: Healthy and chewy.
Use butter instead of margarine: Cheese to taste is fine.
Have high-quality protein: Oily fish, shrimp, chicken, turkey, pork, beef and, of course, eggs. Other protein-rich foods: soybeans, edamame beans, quorn, hummus. Processed meats (bacon, salami, sausage) should be eaten only a few times a week.
Eat lots of different picture vegetables: From green leafy vegetables to bright red and yellow peppers.
Add sauce and seasoning to your vegetables: Lemon, butter or olive oil, salt, pepper, garlic, chilli, sauce.
Have a drink, but not too much: Once you’re in the ‘BSD Way of Life’, try averaging no more than one to two units a day (a small glass of wine or a shot of spirits is 1.5 units) and cut back to beer – Rich in carbohydrates, this is why it is known as “liquid toast”.
(There should be no alcohol for the first month of diet: it helps to kick back into the liver function and to reduce insulin resistance and can also damage your will to succeed)
Bring back healthy fats
They keep you full longer because they are digested slowly, have minimal taste in sugar and taste good. Low-carb diets you eat high-fat foods.
Dairy products reenter: Recent research finds this does not cause diabetes. They are good sources of calcium and protein. They also help you feel full longer. Eat enough because the price is high enough. A series of grated cheese can be used on roasted vegetables to taste. A little parmesan on the broccoli …
Egg: Forget the idea that cholesterol turns out to damage cholesterol in your arteries and blood … Eggs have been restored as a healthy & healthy protein source. Good for a quick breakfast – go to work on one or two eggs.