Healthy Low Carb Eating Plan

Carbohydrates should make up 45 to 65 percent of the average person's total daily calorie intake, according to the Dietary Guidelines for Americans, 2010. For someone consuming 2,000 calories a day, this is about 225 to 325 grams. Low-carb diets often recommend a daily carb intake ranging between 50 and 150 grams, although some are more restrictive and limit carbs to less than 20 grams a day, especially during the initial phases of weight loss. On a low-carb eating plan, you need to limit carbohydrate-rich foods such as grains, fruits, some dairy products, sugar beverages and desserts. Non-starchy vegetables, an adequate amount of protein and healthy fats should be the foundation of your diet.

Breakfast

To start your day off right on a healthy low-carb eating plan, toast, bagels and breakfast cereals are out of the question. Instead, scrambled eggs with onions, cheese, bacon and cherry tomatoes are perfect choices. If you want to switch it up, you can prepare a spinach and red bell pepper omelet with goat cheese or smoked salmon or turkey slices rolled with cream cheese and vegetables. Depending on your carbohydrate allowance, you can include choices containing slightly more carbohydrates, such as peanut butter mixed with cottage cheese and berries or a smoothie made with low-carb unsweetened almond milk, a little bit of coconut milk, a few berries and almond butter.

Lunch

Bringing your own lunch to work or school is the best strategy to help you stick to your low-carb eating plan. Salads are easy to make and a good way to help your meet your recommended vegetable intake. Prepare your salad with at least 1 to 2 cups of leafy greens and add other non-starchy vegetables, such as cucumber, tomatoes and green onions, to taste. Top your salad with 4 to 6 ounces of protein such as salmon, chicken, pork or beef. Alternatively, you can also add 2 to 3 hard-boiled eggs and 1 to 2 ounces of cheese. Add slices of avocado or a handful of nuts if you like. Drizzle your salad with extra-virgin olive oil and vinegar. All of these options are low in carb and provide you with an abundance of healthy nutrients.

Dinner

Your dinner should include non-starchy vegetables, a protein source and some fat. You can serve onions, broccoli, cauliflower, green beans, bok choy, mushrooms or tomatoes, along with 4 to 6 ounces of protein from fish, seafood, poultry or meat. Cook your vegetables and protein with olive oil or add a drizzle of olive oil to your vegetables before serving to ensure you get enough healthy fat. Fat will help you feel satiated. You can also modify your favorite high-carb recipes into low-carb alternatives. For example, you can have low-carb pasta by replacing regular pasta with a low-carb variety or spaghetti squash. You can also prepare pizza on a low-carb tortilla or layer your pizza ingredients on slices of eggplants or on portabella mushroom caps. Ensure that you have enough vegetables, protein and fat combined at every dinner meal.

Snacks

If your meals are well balanced, you should not feel too hungry between meals. However, if you need healthy low-carb snack ideas to keep you going between meals, try 1 to 2 ounces of cheese, 1 to 2 ounces of nuts, 1 to 2 tablespoons of nut butter, a few slices of deli meat, raw vegetables or tuna salad.

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Lose Weight With These 13 Easy Breakfasts

Don’t give up great taste to shrink your waist! You can eat deliciously and lose weight. In fact, by enjoying your food, you may be more likely to stick to a healthful plan. To start, choose foods that provide satisfaction while kicking up your metabolism. You’ll definitely want to do so first thing in the morning -- every morning. Eating breakfast helps rev up your metabolism for the day. If it contains both protein and fiber, it’ll help you feel full and curb hunger until lunchtime. Specifically, include these foods in your weight-loss efforts: eggs, mushrooms, herbs, potatoes, lettuce, hot peppers, beans, edamame, cottage cheese, yogurt, whole grains, vinegar, mangoes, apples, avocados and tea. Research backs up their weight-friendliness! Simply enjoy the following body-conscious breakfast recipes that incorporate these foods into 13 tasty dishes.

1. Sweet Potato, Chard and Turkey Sausage Hash With Eggs, Here’s a scrumptious way to get veggies in the morning. This recipe showcases that you can have a rich ingredient like sausage as part of a weight-conscious diet. The trick is to keep the portion size in check, go with the leanest choice and pick a metabolism-boosting spicy option. Perhaps the most unique ingredient here is the vinegar. It may help curb your appetite, lessen rising levels of blood sugars and prevent body fat accumulation. So add a splash of your favorite vinegar here, there and everywhere. In this dish, vinegar beautifully balances the slight bitterness from chard while providing a delightful tanginess. Savor this colorful hash for a weekend brunch for two -- soon! CALORIES: 442

2. Black Bean Chilaquiles With Salsa Verde, Mexican cuisine can provide an eye-opening start to your day. When beans are part of it, as they are here, your meal will be notably satiating due to the combination of protein and soluble fiber. In fact, a bean-rich diet can be truly helpful for weight management: People who consume more beans in their typical diet tend to have lower BMIs (body mass index). A 2014 study published in the Journal of Human Nutrition and Dietetics goes a step further, suggesting a high-fiber bean-rich diet is effective for both weight loss and lowering “bad” cholesterol. Aim to include beans most days of the week at mealtime. Couple them with full-flavored ingredients, such as tomatillo salsa, red onion and cilantro, for a palate-pleasing dish -- like this chilaquiles entree. CALORIES: 260

3. Hot Apple Sunrise Sundae, Apples are sometimes overlooked for their benefits because they don’t get lots of media buzz. Not here! Several studies find that eating apples may lead to reduced body fat and lower overall body weight. Apples contain pectin, which is a soluble fiber that may help you feel full longer. The apple peels, specifically, contain a compound called ursolic acid. A study in mice finds that this acid may increase skeletal muscle, reduce diet-related obesity and keep the body from storing excess calories in the form of fat. So do eat the whole apple. It’s memorable when cooked, providing an apple-pie-like goodness. And it’s scrumptious when served like a sundae. CALORIES: 269

4. Hass Avocado and Edamame Tartine, It’s hard not to love avocados’ lusciousness, especially when you know they can help you be lean. Research suggests that individuals who eat avocados have notably smaller waists and lower BMIs in comparison to those who don’t eat them. In addition to avocado, these whole-grain toasts are topped with young green soybeans. Yes, that’s edamame. Studies find that consuming plant protein, such as that found in edamame, may contribute to increasing satiety and controlling calories. What’s more, partly replacing meat products with soy foods may help to prevent metabolic syndrome. Choose organic versions to assure they’re free of GMOs. And if you’ve got 10 minutes, be sure to make this tartine for two. CALORIES: 211

5. Kale Scramble Breakfast Bowl, Eat kale not because it’s trendy, but because it’s delicious and exceptionally nutritious. And it’s memorable when paired with scrambled eggs in this breakfast bowl. Kale is a low-calorie, nutrient-dense food and a beneficial part of a healthful diet. But surprisingly, the eggs may be the real weight-loss winner here. Research suggests that eating a breakfast rich in protein, like one containing eggs, may help reduce evening snacking. And according to a study published in the International Journal of Obesity, including eggs in a weight-management plan may ultimately enhance weight loss. So as long as your doctor or dietitian hasn’t told you that you can’t have three eggs at breakfast, whip up this scrumptious, simple-to-fix breakfast bowl and reap the benefits. CALORIES: 319

6. Vegetable Lovers’ Oatmeal, Oatmeal is just as good when it’s savory as when sweet -- maybe even better! If you haven’t tried this savory side of oatmeal before, it has similarities to barley stew and risotto. Luckily, it’s quicker to make when using rolled oats. You’ll get a generous boost of fiber any which way you serve it. In addition to the vegetables and oats, the cottage cheese in this recipe is a slimming standout. It provides a distinctly creamy, salty accent. But it’s the protein in cottage cheese that provides a bevy of benefits. Specific to weight loss, cottage cheese is rich in an amino acid called leucine, which is vital for building and maintaining muscle and has been found to have appetite-curbing potential. Savor it! CALORIES: 447

7. Peaches and “Cream” Cereal Parfait, You can enjoy your daily dose of dairy slowly and scrumptiously by the spoonful, thanks to Greek yogurt. It’s an excellent source of high-quality protein and dietary calcium. Research finds that calcium and predominantly dairy foods may be beneficial for managing weight as well as improving metabolic syndrome symptoms. But do watch out for hidden sugars. The best way to do that is to choose plain Greek yogurt and add your own sweetness naturally. Here you’ll flavor the yogurt with pure vanilla extract and get plenty of sweetness from fresh juicy peaches. It’s kind of like having dessert in the morning! CALORIES: 250

8. Organic Chicken Breakfast Patties, Having three sausage patties is not generally a prescription for weight loss. But that’s not the case when you have this recipe in hand! These chicken breakfast patties are loaded with nutrient-rich goodness and high-quality protein. The touch of natural sweetness provided by apple butter is a perfect contrast to the savory ingredients. The soluble-fiber-rich whole-grain rolled oats provide body to the patties, but they also improve your body. Studies find that individuals who consume three to five servings of whole grains per day may have a lower risk of Type 2 diabetes and cardiovascular disease and gain less weight than those who never or rarely eat whole grains. So relish this sneaky and delish way to get whole grains and help you maintain a healthier weight. CALORIES: 207

9. Sauteed Portobello Mushroom Toast, Breakfast sandwiches have been popular in America for decades, especially the fast-food versions that include sausage, bacon, Canadian bacon or ham. One way to update and make the typical breakfast sandwich better for you is to serve it open-faced. Another is to serve it on whole-grain sourdough bread. Yet another is to top it with loads of vegetables. That’s what you’ll find here with this healthful, flavorful take on mushroom toast. A 2013 study published in Appetite suggests that a helpful approach for enhancing weight loss is to encourage adults to substitute mushrooms for red meat. So voila, here’s a recipe to help you do just that! CALORIES: 316

10. Spicy Fruit and Vegetable Smoothie, Practically every ingredient in this smoothie can play a role in weight management! Two of the ingredients -- mangoes and tea -- are particularly intriguing. Research published in the journal Nutrition and Metabolic Insights suggests that regular mango consumption by obese adults doesn’t contribute to weight gain and may help decrease blood sugar levels. Additionally, a study published in the Journal of Nutrition and Food Sciences found that adult mango eaters weighed less than adults who didn’t eat mangoes. Plus, a review in the American Journal of Clinical Nutrition reported that bioactive compounds in tea have been shown to boost energy expenditure and fat burning. When mangoes and tea are blended with edamame, cucumber, strawberries, mint, lemon, ginger and jalapeno, you’ve got a unique and flavorful smoothie that might just help you sip your way to slimness. CALORIES: 154

11. California Breakfast Salad, Salad isn’t usually considered “breakfast food.” But it can and should be. Salad no doubt provides an easy way to pump up your vegetable intake. Eating lettuce allows you to have a large helping for so few calories -- less than 10 calories per cup -- since it’s high in both water and fiber. Clinical trials find that adding water-rich foods like lettuce to the diet lowers energy density and leads to weight loss even when not intentionally trying to cut calories. So don’t shy away from salad in the morning. Embrace it. And add an egg on top for a punch of protein and breakfast-style appeal. CALORIES: 310

12. Protein-Packed Cajun Hash Brown, Good news! A 2014 study published in the Journal of the American College of Nutrition finds that potato intake is not directly associated with weight gain. Potatoes contain a type of fiber called resistant starch that “resists” digestion in the body. This may partly explain why potato consumption doesn’t seem to correlate to gaining weight. But you do need to be careful with preparation. Indulging in french fries, potato chips or rich mashed potatoes may yield the opposite result. So keep cooking fats minimal in potato prep. And pair them with a protein-rich food, such as organic tofu, for greater satiety -- and so you don’t reach for an unplanned snack before lunch. Tofu is what turns this typical side dish into a fun entree. CALORIES: 234

13. Virgin Bloody Mary Hummus With Flatbread, Hummus for breakfast? Sure! Chickpeas provide both protein and fiber to satisfy. But to give it a brunch-like makeover, this hummus contains tomato juice and pungent horseradish, providing bloody Mary flair. It’s further spiced up with zero-calorie hot pepper sauce to give it a kick. Studies have suggested that spicy foods like hot pepper sauce may provide appetite-suppressing and metabolism-boosting effects. This is due to a compound naturally present in hot peppers called capsaicin. So go ahead and make it hot, hot, hot! CALORIES: 411

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Can Eating Chicken & Turkey Sandwiches Help Me Lose Weight?

You already know that eating better is a crucial part of losing weight. But with so much conflicting information about calories, fat, carbs, fiber and protein, it can be downright confusing to figure out exactly what to eat to slim down. There is some truth to the idea that chicken and turkey sandwiches can play a role in weight loss, but before you set out on a poultry-only diet, make sure you understand the benefits and limitations of these foods.

The Power of Protein

The weight-loss power of turkey and chicken lies in their protein contents. Protein is the most satiating nutrient, meaning you feel fuller and more satisfied when you eat it, according to "The American Journal of Clinical Nutritio". It also leaves your stomach slowly, so you can last longer between meals without feeling hungry. Finally, high-protein foods like poultry require more energy to digest and metabolize, so your body actually burns calories just by moving them through your system, reports "Women's Health" magazine. Chicken and turkey, especially the breast meat, are low in calories but very high in protein, making them perfect foods for people who want to lose weight without feeling hungry.

Making a Healthy Sandwich

Protein-packed turkey and chicken are great for weight loss, but if you're putting these lean meats inside a sandwich, you need to choose wisely. Refined breads, cheeses and creamy sandwich spreads like mayonnaise can add hundreds of calories to an otherwise healthy sandwich without adding much in the way of filling nutrients. On the other hand, using whole wheat bread and stacking your sandwich with veggies and low-calorie spreads like mustard or hummus keeps the calorie count under control while adding fiber, which is another low-calorie nutrient that helps you feel and stay full.

Other Sources

Turkey and chicken sandwiches are great staples if you're trying to lose weight, but they're far from the only sources of low-calorie protein and fiber. Other lean protein foods include beans, seafood, tofu, low-fat and non-fat dairy products, eggs, pork tenderloin and lean cuts of beef. Fiber is found in hundreds of foods, particularly fruits and vegetables; whole grain breads, cereals and pasta; brown rice; barley; and beans and lentils.

Considerations

If you enjoy turkey and chicken sandwiches, go ahead and enjoy one every day. Just keep in mind that you can have too much of a good thing. Eating sandwiches at every meal in an attempt to lose weight will quickly backfire when you get so tired of them that you're reaching for the nearest junk food just for a change of pace. Besides that, limiting yourself to just one type of food deprives your body of essential nutrients, no matter how healthy that food may be. So make a chicken or turkey sandwich a lunchtime staple, but make sure to eat a wide variety of low-calorie and nutrient-rich foods so you can lose weight, nourish your body and enjoy your meals.

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How Much Weight Can You Lose a Week by Eating Healthy?

The promise of fast weight loss in a short period of time or losing weight while still eating anything you want is enticing if you want to reach your ideal weight; but fad diets rarely yield healthy long-term results. To lose weight and keep it off, set realistic goals involving the consumption of healthy foods while reducing your total daily calorie intake. Consult your physician to determine the safest means for weight loss based on your health status.

Calories and Weight Loss

The only tried and true way to lose weight is by creating a calorie deficit. The combination of cutting the amount of daily calories you eat and burning additional calories from exercise is the best way to achieve healthy and long-term weight loss, notes the Cleveland Clinic. Determine the amount of calories your body needs to sustain its current weight before creating a calorie deficit. The basic way to find out your calories per day is based on your gender, weight and activity level. Active males multiply weight by 15 and active females multiply by 12. Inactive males multiply weight by 13 and inactive females multiply by 10. This gives you a baseline calorie number to work with so you can set your reduced calorie goals.

Pounds Per Week

It takes 3,500 calories to gain or lose 1 pound of fat in one week. To lose weight safely and in a healthy manner, aim for no more than 2 pounds of weight loss per week. This means creating a daily deficit of 500 to 1,000 calories subtracted from your required daily calories for sustaining current weight. For instance, if you need 2,500 calories per day to stay at your current weight, then to lose 1 pound you have to consume no more than 2,000 calories per day. Harvard Health Publications notes that consuming fewer than 1,500 daily calories for men or 1,200 for women isn't safe and could result in dehydration, weakness, loss of lean body tissue and infections. Consult your physician before starting your reduced calorie diet to determine safety.

Healthy Eating For Weight Loss

Healthy eating involves choosing foods that are filling but low in calories, as well as low in saturated fats. Vegetables, fruits and whole grains are naturally low-calorie and low-fat. Dairy, red meat and fried foods are high in calories and saturated fats, but these foods are important to a well-balanced diet so choose leaner versions. Low-fat dairy, lean cuts of red meat like sirloin or tenderloin and baked poultry supply your body with protein for healthy muscles and tissue without adding the extra fat. Fish twice a week is a healthy protein source that also has unsaturated fat, which is heart-healthy. Water throughout the day is important for hydration and it's calorie-free. Avoid empty calorie foods and drinks like soda or packaged snack foods that may claim being low-calorie but have higher sugar or fat content, which doesn't support a healthy weight-loss plan.

Energy and Meals

Four to six small meals throughout the day helps you maintain energy while also keeping you nourished as you lose weight. Carbohydrates are a good source of energy if you choose whole grains and fresh produce instead of processed and packaged foods. Start your day with 1 cup of bran cereal topped with low-fat milk and half cup of blueberries. Snack on celery with low-fat peanut butter. For lunch eat a mixed green salad topped with fresh grilled chicken chunks, low-fat cheese and light vinaigrette dressing. As a mid-day snack eat a half sandwich of tuna and lettuce on wheat with a side of carrot sticks. For dinner, bake a salmon patty topped with fresh pepper and garlic, a half cup of steamed broccoli and brown rice. Plan your meals ahead of time and record your daily calorie intake in a food journal to track your weekly weight loss.

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