Low Carb Meal Examples

The easiest way to prepare low-carb meals is to have a weekly or monthly meal plan. Choosing a low-carbohydrate meal is easy because of the large list of allowable food choices. A good strategy is to choose menu items with nutritional ingredients while still staying within the allotted carbohydrate count for each meal. The objective is to build each meal around a wide assortment of proteins, natural fats and vegetables.

Following a low-carb diet is a way to drop pounds and create a leaner-appearing physique. Decreasing the amount of carbohydrates in your diet naturally means increasing the amount of protein you consume. Foods such as fresh vegetables, lean beef, fish and white-meat poultry should feature prominently in a high-protein, low-carb plan. Before following any diet plan, check with your doctor to make sure it is appropriate for your health situation

Breakfast

Eggs can be prepared in a multitude of low-carb ways. Scrambled eggs can be ready in less than five minutes. To be a bit creative, try adding chopped lean ham, chopped bell peppers and onions or mushrooms. Another breakfast choice without eggs includes fruit and brie kabobs with a whole-wheat muffin, Canadian bacon, skim milk, coffee or tea. A grab-and-go-breakfast can include a hard-boiled egg, a small 100 percent fruit juice box, string cheese, whole-wheat crackers, veggies and dip or peanut butter on a rice cake.

A high-protein, low-carb plan might begin with two whole eggs scrambled with two egg whites, 3 oz. lean ground turkey, 1/2 cup sliced mushrooms, 1 cup cooked broccoli in 1 tsp. of olive oil. Have 1 cup of raspberries on the side. This meal provides 27 g of carbs, 54 g of protein and 15 g of fat.

Lunch

Lunch is the time to refuel, relax and replenish the fuel stores that keep the brain clear and the body moving. A low-carb brown bag lunch is a breeze to prepare and portable. Try choosing four items from the following list: a single-serving size of unsweetened applesauce, beef jerky, low-fat or fat-free yogurt, string cheese, a slice of Swiss cheese and lean ham, a lettuce leaf and sliced tomatoes. For those power lunches with co-workers, choose a low-carb meal consisting of a lean cut of chicken, beef or turkey with no breading, a small tossed green salad, steamed vegetables and coffee, tea or water with a lemon slice.

Salads are a natural on a high-protein, low-carb diet plan. Add 5 oz. of grilled chicken breast to a salad consisting of 4 cups of romaine lettuce, 1 cup chopped cucumber and 10 radishes. Sprinkle with 1 oz. blue cheese and dress with 1 tbsp. balsamic vinegar and 1 tbsp. olive oil. Have a cup of no-sugar added jello for dessert. In this meal, you get 15 g of carbs, 51 g of protein and 32 g of fat.

Dinner

Dinner is the time to wind down and catch up on what was missed nutritionally from the morning, mid-morning, noon and mid-afternoon meals and snacks. With a target of 20 to 30 carbs per day, there should still be at least 10 carbs left for the last meal of the day. A nutritional choice could be baked catfish, cooked carrots, an avocado-orange salad and iced-tea or lemonade. For those who do not like fish, try spicy meatballs on a bed of lettuce with an artichoke ham salad, and marinated mushrooms and a fresh fruit cup for dessert.

For dinner, broil 3 oz. of sirloin steak and enjoy with 1/2 cup quinoa and 2 cups of steamed greens, such as kale, dandelion greens or Swiss chard. Season the steak with Italian spices and minced garlic before cooking for flavor without added carbs. This meal contains 33 g of carbs, 40 g of protein and 8 g of fat.

Between Meals

Snacking between meals helps you fit in additional protein, while helping you keep your appetite in check. Have two snacks each day. Examples of possible snacks include: 1 oz. cheese with 1 oz. toasted, unseasoned almonds, 3 oz. of deli meat wrapped with mustard in lettuce leaves, 1/2 cup low-fat cottage cheese mixed with 3 oz. canned salmon and 1 tsp. capers, cut up red peppers with a dip made from low-fat sour cream, garlic salt and onion powder or 2 tbsp. peanut butter with celery stalks.

Life-Style Change

I hope my determination to change my life has encouraged some of you to do the same. If you have any questions please feel free to email me at yeayeawutwut@gmail.com

I am here to help and inspire others. I completely understand the feeling of being obese and the desire to change that. I also know how hard it is to stay dedicated. All I can say and it does take a lot of hard work but YOU, YOURSELF is the only person that has total control.

Helpful Weight-Loss Strategies

Weight Loss: 6 Strategies for Success

1. Make a Commitment

Permanent weight loss takes time and effort — and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you're ready to launch your weight-loss plan, set a start date and then — start.

2. Find your Inner Motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal.

3. Set Realistic Goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.

When you're setting goals, think about both process and outcome goals. "Exercise regularly" is an example of a process goal, while "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your processes — your habits — is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.

4. Enjoy Healthier Foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).

5. Get Active, Stay Active

The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.5 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Any extra movement helps burn calories, though. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your Perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

Steps from MayoClinic

A Typical Day for Me (Meals)

Breakfast

Serving Size (1 cup) of Cheerios

Half a Banana

1 Strawberry

1/2 cup of Skim Milk

Snack

1 Apple

Lunch

1 Medium Sized Grilled Chicken Breast 

Cup of Lettuce

Small Sliced Tomato

Squeezed Lime as Dressing

Snack

1 Serving Of Wheat Thins

Dinner

Half Tuna Sandwich

Half Slice of Cheese

Lettuce

Hint of Mustard

2 Table Spoons of Activia Strawberry Yogurt

Fresh Fruit Salad (Grapes, Strawberry, and Blueberries)

Good Fruit and Vegetable Choices

Leafy Greens

Spinach, kale, collard greens, Swiss chard and mustard greens are not only full of nutrients, but they also register some of the lowest energy density ratings of all foods. A one-cup serving of collard greens delivers over 100 percent of your daily vitamin A requirement, nearly 25 percent of your daily fiber requirement and 10 percent of your daily protein requirement -- all for just over 50 calories. Other leafy greens deliver similar nutritional statistics. Leafy greens make you feel fuller by delivering high doses of dietary fiber that slow down and aid digestion. Leafy greens are also rich in iron, folate and calcium. Incorporate leafy greens into your morning omelet or swap out the iceberg lettuce in your lunch salad for a heartier green, like baby spinach.

Root Vegetables

Root vegetables include beets, carrots, daikon, radishes and potatoes. Though some dieters shy away from them because of their high starch content, root vegetables deliver high doses of fiber and folate that contribute to feelings of satiety. Even higher calorie root vegetables, like potatoes, which average around 130 calories per single cup serving, offer high levels of vitamin C and fiber. Carrots that deliver high levels of beta-carotene have been linked to a reduced risk of coronary heart disease, according to a 1999 study published in the Journal of Nutrition.

Citrus Fruits

Though you may not want to peel a lemon or lime and eat it whole, citrus fruits like grapefruits, oranges and pineapple, are refreshing additions to a weight loss diet that also deliver high doses of vitamin C and fiber at under 50 calories per cup. Bitter citrus fruits, like lemons and limes, aren't ideal for nibbling, but they are low-calorie and high-nutrient replacements for sugar or fattening condiments; instead of dousing your chicken in a sticky honey sauce or coating your shrimp in barbecue sauce, choose a flavorful spritz of lemon or lime for high-impact flavor without a shift in the scale. Oranges and pineapple are ideal for their versatility; though they are satisfying on their own, they also make suitable toppings or bases for desserts that would otherwise pack on pounds. Next time you splurge on frozen yogurt, top it with some orange sections rather than hot fudge for an unexpected flavor and a more filling result.

Pomes and Berries

Pomes are the fruit bore from flowering trees and include apples and pears. Both apples and pears are great food options for dieters because they're packed with filling fiber, as well as the natural sugar, fructose. The sweetness of apples and pears satisfies palates seeking something indulgent without delivering any excess sugars, fats or refined carbohydrates. Likewise, blueberries, grapes, cranberries and raspberries log high levels of vitamin C plus, offer 10 to 30 percent of your daily fiber. The high fiber content and comparatively low calories create a low energy density snack that is both filling and convenient for dieters.

Some Good Cardio Examples

Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health.  The great thing is, there are plenty of choices for cardio exercise.  Anything that gets your heart rate into your target heart rate zone will work.  

Running is a great choice for a variety of reasons:
• It doesn't require special equipment (except some quality shoes)
• You can can do it just about anytime, anywhere
• It's high impact, which helps build strong bones and connective tissue
• It gets your heart rate up more quickly than low or no impact exercise
• It helps you burn serious calories, especially if you add hills, sprints or tryinterval training.

Bicycling
Whether you're outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.  What makes cycling even better than other activities is that you can incorporate it into your daily life.  You can ride to and from work or use your bike to run errands around town.  It's also low impact, which is great for your joints and perfect cross-training for high impact activities like running or aerobics.

Elliptical Trainer
Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder.  The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill.  You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well.  As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.  The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.

Swimming is another great choice because, like cross-country skiing, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breast stroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.

Step aerobics is another great choice, particularly for people who like choreographed workouts, but don't enjoy the jackhammer feel of high impact aerobics.  The step offers intensity without the pounding and it's easy to up the energy by adding risers.   It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.

Rowing
This is an often overlooked machine in the gym because we're confused about how it works and, perhaps, aren't sure it delivers a great workout.  However, rowing is a physically demanding exercise involving both the upper and lower body, which means a higher heart rate and a greater calorie burn.  Like an elliptical trainer or stationary bike, there are different levels of resistance, allowing you to get a challenging workout no matter what your fitness level.   In 30 minutes, a 145-lb person can burn about 300 calories, but if you've never tried rowing, it can be tough.  Start with 10-15 minutes and add time to subsequent workouts to give your body time to adapt.

Kickboxing is another great choice for exercisers who want to work hard with more choreographed workouts.  Combining kicks and punches not only enhances your coordination, it involes both the upper and lower body, making this an excellent overall workout.  There are a variety of videos available or you can opt for a class at your local gym to get a more social interaction.  Once you're familiar with different kicks and punches, you can even create your own workouts or, better yet, use a punching bag (compare prices) to get an even better workout.

Walking is another great choice for cardio because, like running, it's accessible:  You don't need special equipment and you can do it anywhere, anytime.  It's harder to get your heart rate up with walking since it's low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.  Adding hills, speed walking or using walking poles can also increase the intensity.  Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.

Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise.  A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.  Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion.  Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests.  You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).

High Protein Food Examples

Some of you guys have been asking, "What are some good things to eat that are high in protein?"

Here is a list of some examples

Remember to cook things in a healthy way...Avoid Fried Foods!!!

Beef

Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)

Drumstick – 11 grams

Wing – 6 grams

Chicken meat, cooked, 4 oz – 35 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

Tuna, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 3 oz serving – 19 grams

Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

Bacon, 1 slice – 3 grams

Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg, large - 6 grams protein

Milk, 1 cup - 8 grams

Cottage cheese, ½ cup - 15 grams

Yogurt, 1 cup – usually 8-12 grams, check label

Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein

Tofu, 1 oz, 2.3 grams

Soy milk, 1 cup - 6 -10 grams

Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

Soy beans, ½ cup cooked – 14 grams protein

Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein

Almonds, ¼ cup – 8 grams

Peanuts, ¼ cup – 9 grams

Cashews, ¼ cup – 5 grams

Pecans, ¼ cup – 2.5 grams

Sunflower seeds, ¼ cup – 6 grams

Pumpkin seeds, ¼ cup – 8 grams

Flax seeds – ¼ cup – 8 grams

Typical Grocery Run

I decided to take a picture of what what I buy on a typical grocery run.


Blackberries, Blueberries, Kiwis, Wheat Thins, Skim Milk, Apples,
All these things are foods I use as snacks.

Good Snack

As I was browsing my local grocery store, I came across these new Cracker Chips by Kellogs. It is a 110 calories per serving and the the serving size is 30 chips. The chip size are fairly big and you wouldn't eat an entire serving. They come in a few different flavors; sea salt, sour cream and onion and Cheddar. These are a good snack or something you can have with a meal.

Working Hard!!!

Now that I have lost my weight, I am working harder to maintain the weight off.  I have dedicated myself to maintaining the healthy lifestyle in which I am doing now.  Its fine to have your little cheats here and there, but make sure you keep focused on staying fit and healthy.  The feeling you get when people don't recognize you is awesome! Summer is coming and the weather is getting hot....Make time to get a daily walk.

If you continue to have question...PLEASE LET ME KNOW!!