Carb-Counting as a Way to Plan Meals

December 19, 2014 By Leave a Comment

Carb-counting is one way to make sure that your meals fit into your plan of choice. This is a practical option to ensure that you include the right amount of nutrients in your meals.

Benefits for Dieters

Once dieters learn how to count carbohydrates, it is easy to find and fit different products into their plan. Thus they can include a variety of foods, including meat, poultry, fish, and vegetables by checking the nutrition label. Another benefit is that dieters can control their glucose levels and readings. This is especially important for patients with diabetes. Moreover, it allows you to plan your meals in advance and ensure that you have a balanced menu.

Slow vs. Quick Acting Carbs

children-snacksThere is a difference between simple and complex carbohydrates, and the main one is their glycemic index value. Examples of low GI foods include porridge, oat bran, whole wheat, mushrooms, cabbage, and others. Foods with a high GI are parsnip, pumpkin, dates, instant mashed potatoes, and French fries. Products with a high glycemic index value cause spikes in insulin levels. Foods that are high in protein and fat do not have the same negative effect on glucose levels. This is why carb counting is important. It helps dieters to control their blood sugar levels, lose weight, and fight diseases such as heart problems, breast cancer, gallbladder disease, coronary heart disease, diabetes, and others.

How to Count Carbohydrates

One option is to check the amount of dietary fiber and carbohydrates on the nutrition label. If a product has 5 grams of dietary fiber and 18 grams of carbs, it contains 13 grams of net carbs. Check the nutrition label for sugar alcohols as well because they are more difficult to absorb. To make sure that your menu fits into your diet, you may want to consume more foundation vegetables such as asparagus, cauliflower, and hearty greens. Then have some high-fat foods such as cream and hard cheeses. If you find all this time consuming, there are other methods to try.

Online Tools

You can use online calculators, charts, tables, and other tools. The first thing to do is to calculate your daily recommended intake. There are calculators that help you to do this. Just enter your activity level, weight, height, sex, and age. For example, if you are a 32-year old female who is 5 feet 6 inches tall and weigh 180 pounds, your daily intake is 2051 calories to maintain your current weight. The amount of carbohydrates to consume depends on your plan of choice. If you are on the Zone Diet, for example, some 40 percent of your calories should be in the form of carbohydrates. Some plans also come with printable and downloadable food lists and carb counters to make it easier for dieters to track their daily intake. Other tools include a comprehensive database and allow you to find foods by total amount of saturated and monounsaturated fat, amount of carbohydrates, trans fat, cholesterol, and so on. You can choose between 200-gram and 100-gram servings. Another option is to base you search on a certain category, for example, sweets, snacks, oils and fats, legumes, seed and nut products, and others. The tool allows you to find foods that are lowest or highest in certain nutrients. Regardless of the tool or method of choice, the daily intake depends on whether you are on the Atkins, South Beach, Zone, Low GI, or any other plan. The most important thing is to limit the consumption of simple carbohydrates.

Online Resources

http://www.carbscontrol.com/online/

http://www.lowcarbfoods.org/

http://www.whfoods.com/genpage.php?tname=faq&dbid=32

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Low Carb Options for a Long Haul Flight

August 19, 2014 By Leave a Comment

travelIf you are on a low carb diet and flying overseas, you probably wonder what your options are. Some airlines serve no carb meals while others allow passengers to bring Atkins protein bars and other snacks onboard. Another option is to pre-order a high-fiber meal.

Airline Carriers

There are many factors that people take into consideration when flying oversees – ticket costs, connecting flights, comfort, passenger safety, and food onboard. American Airlines, for example, offers low carb meals inflight, as well as special meals such as vegetarian, diabetic, kosher, Muslim, and others. A sample list of foods to bring with you may include celery with cream cheese, hard boiled eggs, and protein bars. Airlines such as Alaska Airlines and Air Canada offer low sodium and gluten-free meals while passengers flying with Northwest are served low carbohydrate meals. Low carb meals are also offered by TWA. Another option is to order a diabetic meal. Many airlines offer diabetic meals, including United Airlines, Northwest, Delta, Continental, Air Canada, and American Airlines. Singapore Airlines offer diet-friendly meals with no carbohydrate or starch content. Lufthansa recently announced plans to offer reduced-carbohydrate options on its long haul flights. Passengers flying from Los Angels to Germany can choose this option. Business class passengers will be served a menu that includes a dessert, entrée, and appetizer. British Airways also offers a selection of meals to passengers with special dietary requirements. Customers can order a carbohydrate controlled meal with reduced sugar content.

Some airlines also offer a vegetable and fruit plate and a cheese and fruit plate. Whether you can have fruits depend on your diet of choice. Fruits are not allowed during the Induction Phase of the Atkins Diet.

Other Options

While some airlines offer diet-friendly and diabetic meals, others have a more limited selection of options. In this case, you may want to pack food for your long haul flight. Keep in mind that some airlines don’t allow meat. Pack your food and make sure that the package is sealed. Another option is to buy food at the airport, but this is more expensive. Keep in mind that the rules vary from one country to another. In some cases fruits, cheese, nuts, and other products cannot be brought into another state. Have a big breakfast before your flight. You can have sausages or bacon and a veggie omelet. Other meal ideas for your long haul flight include roasted sweet potato, avocado and raw carrots, roasted chickpeas, and fresh fruits. You can also pack a trail mix with peanuts, almonds, sunflower seeds, and raisins. Raisins are high in sugar content, however. It is better to have dried berries instead. The type of food to bring along also depends on your route and whether it is a particularly long flight. If it is a 9- or 12-hour flight, you may want to pack food for breakfast, lunch, or dinner (depending on your flight time). Make sure you bring high protein and non-starchy vegetables with you. Pack containers with salad, string cheese or sharp cheddar, low carb dips, and some pepperoni. And drink plenty of water while onboard so that you stay hydrated. If you love herbal, black, or green tea, you may want to pack a few teabags for your flight. Just ask the flight attendant for a cup of hot water.

Avoid foods and drinks that boost your blood sugar levels, for example, noodles, rice, and bread. Sauces served onboard often contain sugar. Make sure you order in advance. Most airline carriers require a 24-hour notice.

http://www.britishairways.com/travel/home/public/en_gb
http://www.atkins.com/Home.aspx
http://www.lowcarbfoods.org/what+foods+eat+low+carb+diet/

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Making Wise Low Carb Choices when Dining Out

January 7, 2014 By Leave a Comment

Sticking to a low carb diet is more difficult when dining out, especially if you are going to your favorite restaurant. Of course, it all depends on whether you are out with friends on a special occasion or business dinner, whether you love Indian, Italian, Mexican, Greek, or any other cuisine. Some restaurants offer plenty of choice when it comes to low carb meals, while others offer mostly carb-heavy meals.

Italian Restaurants

Even if you love pizza and spaghetti, they are not the best choices. The problem with Italian food is that bread, pastas, and pizzas are loaded with carbohydrates. Still you can choose from a selection of meals when dining out. Order dishes with lean meat, seafood, and fresh herbs, vegetables, and seasonings. There are some don’ts as well, including eggplant parmesan, breaded foods, crostini, bruschetta, polenta, risotto, and others. The foods to avoid also depend on the plan you follow. If you are in the induction phase of the Atkins Diet, for example, you should avoid foods that contain bread crumbs. The good news is that many antipasti contain a mix of vegetables, seafood, and lean meats. Antipasto platters include a selection of marinated vegetables, different cheeses, and salami and are suitable for a low carb diet.

Mexican Restaurants

There is a world of meals you can try at a Mexican restaurant. Mexican cuisine is not only about tamales, enchiladas, and tacos. You can have Fajitas, grilled vegetables and meats, and seafood. Mexicans also use mole – this a sauce made of chocolate, seeds, spices, and chili. Breakfast foods are also low carb. The traditional breakfast includes vegetables, beef, and eggs. Of course, there are some foods to avoid, including chimichangas, enchiladas, and quesadillas. They are packed with carbohydrates. You can have the filling, however. Other foods to avoid include burritos, nachos, taquitos, and tacos. You can have low carb tortillas if offered.

Chinese Restaurants

The Chinese cuisine is healthy and tasty, but there are plenty of high-carb meals to be avoided. The list of banned foods includes eggs rolls, steamed and fried rice, and breaded meats. Other dishes to avoid include deep fried wontons and noodles. Some sauces are loaded with or contain sugar. Examples include oyster sauce, plum sauce, and sweet and sour sauce. You can have some, but try to limit consumption. As a rule, thick sauces and soups contain corn starch. The good news is that there are plenty of safe meals to choose from, including barbeque, walnut chicken, and stir fried dishes. Veggie and meat combinations are also safe choices.

Regardless of whether you love Chinese, Vietnamese, Greek, Indian, or Moroccan food, there are safe choices and meals to avoid. If unsure about the ingredients, you can always ask the waiter or request that certain ingredients are not used when preparing your salad or meal.

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