What does a low-carbohydrate menu look like?

You can plan your daily menu by using the following as a guide:
Breakfast

Meat or other protein source (usually eggs) Fat source—This may already be in your protein; for example, bacon and eggs have fat in them. But if your protein source is “lean,” add some fat in the form of butter, cream (in coffee), or cheese. Low-carbohydrate vegetable (if desired)—This can be in an omelet or a breakfast quiche.

Lunch

Meat or other protein source Fat source—If your protein is “lean,” add some fat, in the form of butter, salad dressing, cheese, cream, or avocado. 1 to 11⁄2 cups of salad greens or cooked greens 1⁄2 to 1 cup of vegetables

Snack

Low-carbohydrate snack that has protein and/or fat

Dinner

Meat or other protein source Fat source—If your protein is “lean,” add some fat in the form of butter, salad dressing, cheese, cream, or avocado. 1 to 11⁄2 cups of salad greens or cooked greens 1⁄2 to 1 cup of vegetables

A sample day may look like this:

Breakfast

Bacon or sausage & Eggs

Lunch

Grilled chicken on top of salad greens and other vegetables, with bacon, chopped eggs, and salad dressing

Snack

Pepperoni slices and a cheese stick

Dinner

Burger patty or steak Green salad with other acceptable vegetables and salad dressing Green beans with butter

Fats

Include these fats into your cooking or meal planning

READING A LOW-CARB LABEL

Start by checking the nutrition facts.

Look at serving size, total carbohydrate, and fiber.

Use total carbohydrate content only.

You may subtract fiber from total carbohydrate to get the “effective or net carb count.”

For example, if there are 7 grams of carbohydrate and 3 grams of fiber, the difference yields 4 grams of effective carbohydrates.

That means the effective carbohydrate count is 4 grams per serving.

No need to worry—at this point—about calories or fat.

Effective carbohydrate count of vegetables should be 5 grams or less.

Effective carbohydrate count of meat or condiments should be 1 gram or less.

Also check the ingredient list.

Avoid foods that have any form of sugar or starch listed in the first 5 ingredients.

Sugar by any other name is still sugar! All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lac- tose, glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice, cane juice, fruit-juice concentrate, corn sweetener.

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