Since the initial low-carb revolution, started by Dr. Atkins in the '90s, a variety of research regarding low-carb diets has surfaced. According to the Mayo Clinic, the premise of the diet is that "carbohydrates raise blood sugar levels, which then kicks in insulin. The theory behind low-carb diets is that insulin drives blood sugar into the cells and prevents fat breakdown in the body. This means you won't burn excess fat and lose weight."
Eggs, black coffee, low-fat cheese and bacon are viable breakfast options. If you're looking for variety and are willing to follow a more flexible diet you can include a small amount of complex carbohydrates, such as an apple or half of a whole-grain English muffin. While the original Atkins diet was no-carb, many diets, such as the South Beach Diet, now advocate a low-carb diet with integration of complex carbohydrates such as whole grains and fruits. A flexible diet is easier to maintain and there is no evidence to support that adding fruit or whole grains will negatively affect your weight loss. In fact, by adding more choices to your menu, you're improving your chances of sticking with the diet.
You can have all the fixings in a turkey or roast beef sandwich while following a low-carb diet, minus the bread. Try wrapping your meat, cheese and vegetables in a large lettuce leaf or mixing the contents of your sandwich in a salad. Replace potato chips with celery to satisfy your desire for something crunchy. It may not satisfy your cravings at first, but your body will grow accustomed. Add variety to lunchtime with a soup, but beware of cream-based soups, potatoes and corn, as they are not low-carb-diet friendly. The clearer the soup and the greener the vegetables, the safer you are.
Fish, chicken, steak or pork with a large side of nonstarchy vegetables is a typical low-carb dinner. While it's healthier to steam your vegeyables, grilling or sauteing adds variety. Keep your meals interesting by using different spices and alternating between grilling, broiling and baking. Low-carb diets are alcohol-free. Try sparkling water with a splash of cranberry juice as an alternative to wine. Low-carb desserts an be tricky. Ricotta cheese with a drop of vanilla extract and some unsweetened cocoa powder is the South Beach Diet's idea of dessert. Your body will eventually grow accustomed and, if you don't give in, your chocolate cake craving will subside.