Low Carb Living

Drink Enough Water

You need to remember to drink plenty of water, at least 8, 8 oz glasses of water each day, if not more. Some studies show that drinking your weight x 2/3 in ounces each day. So if you weight 150 lbs, (150 x 2/3) = 100 oz of water per day which is more than the average number of ounces most health professionals recommend you drink.
How much water you drink really depends on several factors, weight, health status, medications that you’re taking and your thrust level. Other studies show that you should drink 1/2 ounce of water for each pound of body weight. So, if you are 100 lbs you should drink 50 ounces. The important factor is to drink water for hydration and not other liquids, and to avoid getting too thirsty. (US News Health & Wellness)

Plan Ahead

For any diet to do well the best way to ensure success is to plan ahead. Don’t leave something as important as your health to chance. Create a weekly menu and a grocery list based upon the menu. Be realistic about your menu. If you like to eat out, plan it into your week. There are a lot of restaurants that offers healthy low carb meals. That’s one really good point about a low carb lifestyle is that you’ll never be deprived or have to give up your social life.

The Low Carb Pantry

Keep your pantry, fridge and freezer loaded with food that you can eat. Clear out anything that is not appropriate. This is a lifestyle that your entire family can benefit from. The truth is no one needs high carb snacks like potato chips, sugary cakes, and candy on a regular basis. Treats like this have their place, but with practice you’ll create low carb treats that are just as decadent without the punishment of poor health and weight gain.

When you stock your pantry choose low sugar and no sugar added items. Read labels. It’s also best not to choose items with added salt or unhealthy oils. If you need to watch your calorie level more, choose no added oil options over oil added options. Use processed ingredients like sugar substitutes and newfangled low carb snacks in moderation.

Canned & Bottled Items

Beans
Chicken
Condiments
Fruit in Juice
Olives
Organic Peanut Butter
Pickles
Relish
Roasted Bell Pepper
Salmon
Salsa
Sardines
Tomatoes
Tuna
Veggies
Wine
Healthy Oils

Dried Items

Bouillon
Salt-free seasonings
Spices
Sugar Substitutes
Sun-dried Tomatoes

Grains

Cornmeal
Granola
High Fiber Cereal
Nuts & Seeds
Oatmeal
Quinoa
Whole Grain Flour
Whole Grain Pasta

Frozen Items

Fish
Fruits
Lean Meats
Seafood
Veggies
Dairy

Cheese
Cream
Eggs
Milk

Fresh Items

Fish
Low Sugar Fruits
Meat
Veggies

Keeping a well stocked pantry with plenty of easy to prepare items, along with your menu and plan of action for the week will make your new healthy low carb lifestyle easy to follow. Preparation will keep you from getting tripped up and help you get healthy and stay healthy.

Sample Healthy Low Carb Two Week Meal Plan

Week One

Sunday
Breakfast – Frittata
Lunch – Chicken & Cheese Salad
Dinner – Steak & Mashed Cauliflower with sliced Tomatoes
Snack – Peanut butter & Celery
Dessert – Chocolate Mouse

Monday
Breakfast – Oatmeal With Fruit and Cream
Lunch – Cabbage Wrap
Dinner – Poached Salmon & Asparagus with Cucumber Salad
Snack – Fried Green Tomatoes
Dessert – Leftovers

Tuesday
Breakfast – Soft Poached Eggs & Rye Bread
Lunch – Grilled Chicken Salad
Dinner – Pan Burgers, Caramelized onion Cheese Straws, Steamed Broccoli
Snack – String Cheese
Dessert – Low carb Yogurt

Wednesday
Breakfast – Strawberries & Cream
Lunch – Tuna Salad in Lettuce Wrap
Dinner – Asian Style Short Ribs, Bok Choy & Cauliflower Rice
Snack – Hard Boiled Egg
Dessert – Leftovers

Thursday
Breakfast – Low Carb Yogurt
Lunch – Steak Salad
Dinner – Baked Salmon, Dark Greens & Sweet Potatoes
Snack – Berries with Cottage Cheese
Dessert – Leftovers

Friday
Breakfast – Low Carb Cereal
Lunch – Lunch Out
Dinner – Date Night, Dinner out
Snack – Raw Nuts
Dessert – Dinner out

Saturday
Breakfast – Leftovers
Lunch – Leftovers
Dinner – Leftovers
Snack – Pepperoni Chips
Dessert – Leftovers

Week Two

Sunday
Breakfast – Easy One Skillet Breakfast
Lunch – Portobello Pizzas
Dinner – Meatloaf, Cauliflower Mash & Gravy with Fried Green Beans & Red Onion
Snack – Fried Cheese
Dessert – Berries & Cream

Monday
Breakfast – Oatmeal with Fruit and Cream
Lunch – Egg Salad Wraps
Dinner – Leftovers
Snack – Low Carb Yogurt
Dessert – Leftovers

Tuesday
Breakfast – Oven Omelet
Lunch – Creamy & Cheesy Squash Soup
Dinner – Pork chops & Apple Sauce, With Spinach Pecan Salad and Mashed Turnips
Snack – Pimento Cheese & Celery
Dessert – Apples & Peanut butter

Wednesday
Breakfast – Fruit and Cottage Cheese
Lunch – Chicken & Avocado Salad
Dinner – Lettuce Tacos (put all the taco stuff inside the lettuce or use cabbage for more crunch)
Snack – Nuts
Dessert – Leftovers

Thursday
Breakfast – Low Carb Cereal
Lunch – Pan Burgers with Mushrooms and Onion
Dinner – Squash Spaghetti & Meatballs
Snack – Jerky
Dessert – Cheese Cake Bites

Friday
Breakfast – Boiled Eggs & Canadian Bacon
Lunch – Lunch Out
Dinner – Leftovers
Snack – Cheese & Apples
Dessert – leftovers

Saturday
Breakfast – Leftovers
Lunch – Leftovers
Dinner – Dinner out
Snack – Sunflower Seeds
Dessert – Dinner out

To cut down on the net effective carbs in any of these meals, simply ditch the bread or fruit by adding more low and carb free snacks over fruit desserts, and adding more lean proteins and veggies instead of bread. When menu planning always add in days for eating out, and leftovers because you know you’ll need them.