How to Use a Low Carb Food Pyramid
We all have an image of the low-carb dieter feasting on bacon and cheeseburgers (without the bun, of course) and still losing weight. This is not an accurate picture of a successful low-carb dieter, who uses the low-carb food pyramid to improve his health, control diabetes, maintain a healthy weight and benefit his heart. By following some fundamental steps, you can use the low-carb food pyramid to improve your overall health as well as to control food cravings.
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Things You'll Need
- Lean protein from a variety of low-fat meat, fish, vegetable, eggs and dairy products.
- Healthy fats from nuts, seeds, avocados and olive oil.
- A variety of fruits and vegetables.
- Small amounts of whole grains.
Instructions
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At the bottom of the pyramid are healthy proteins such as lean chicken and turkey, seafood and eggs. Included in this part of the pyramid are monounsaturated and polyunsaturated fats like olive oil, canola oil and the fat in avocados. These relatively high-calorie foods should make up the major part of your calorie intake, not the major part of your diet.
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Choosing from the next level of the pyramid, choose large amounts of leafy greens and brightly colored vegetables like tomatoes, carrots, romaine lettuce, artichokes, eggplant, broccoli, green beans, spinach and kale. The foods in this portion of the pyramid, although lower in calories, should make up the highest volume of your diet.
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Eat small amounts of cheese, nuts and low-carb fruits like berries.
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Only occasionally eat high-carbohydrate foods like rice, pasta, potatoes and bread; or sugary fruits like bananas and pineapple. Choose whole grains and eat sparingly.
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Avoid nutritionally-empty desserts like cakes, pies and cookies altogether.
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Tips & Warnings
The low-carb pyramid is quite different from the traditional food pyramid which has grains as its foundation. It was developed for people who find that carbohydrate-rich food causes food cravings, for diabetics whose health is threatened by carbohydrate-rich food and for dieters wanting to eat healthfully while controlling hunger.
Successful users of the low-carb food pyramid reported that they substituted healthful vegetables and greens for the carbohydrates they eliminated. This is a good strategy, since these foods have many of the same phytochemicals, vitamins and minerals as the carbohydrates they replace.
Check with your doctor before deciding to use the low-carb food pyramid.
Make sure to choose foods high in fiber to protect your heart and digestive system when you cut down on carbohydrates.
