Lowering your carbohydrate intake may be a good way to lose weight. A low-carb diet usually provides between 50 and 150 g of carbohydrates a day. A study published in 2004 in the "Annals of Internal Medicine" indicated that low-carb diets could help overweight participants lose twice as much weight -- 20.7 lb. versus 10.6 lb. -- when compared to participants following a low-fat, calorie-controlled diet.
Base your healthy low-carb dinner on non-starchy vegetables. The foundation of a healthy no-carb meal should be non-starchy vegetables. Avoid carb-loaded sides like potatoes and corn. Instead, prepare foods such as mushrooms, asparagus and leafy greens. Though these vegetables do contain small amounts of digestible carbohydrates, the difference they make to your overall carb count is negligible.
Add a good source of protein. A no-carb dinner should include a good source of satisfying protein. Choose at least 3 to 4 oz. of fish, chicken, pork or beef. Alternatively, or in addition, to this source of protein, you can have eggs, cheese, nuts or nut butter. Make sure you prepare them with a carbohydrate-free sauce. Instead, season it with black pepper, ginger, hot pepper sauce or any of your favorite herbs and spices.
Include generous amounts of healthy fats. Even if you want to keep your no-carb dinner light, you still need some healthy fats to make your meal tastier and more satisfying. By encouraging this feeling of satiation, you will be more likely to stick to this way of eating and to be successful with your weight loss. You can use about 1 tbsp. of olive oil or coconut oil to cook your protein or non-starchy vegetables. You can also add a few avocado slices or olives, a handful of nuts or seeds or a tablespoon of nut butter to your meal.
Drink a carbohydrate-free beverage. To accompany your light no-carb dinner, choose a beverage that does not contain any carbohydrate. Avoid soft drinks, fruit juices or any other sweetened beverages. Water is probably the best way to stay hydrated. If you find the taste of plain water boring, try adding lime or lemon juice. You can also have tea instead of water with your meal.
- In addition to lowering your carbohydrate intake at dinner, you may be better able to lose weight by also lowering your carbohydrate intake at the other meals and snacks during the rest of the day.
- Always consult with a health care professional before modifying your diet and starting a weight loss program.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.