Most people should consume 225 to 325 grams of carbs a day, based on a 2,000-calorie diet, according to the "2010 Dietary Guidelines for Americans." However, this may be too much for people dealing with insulin resistance and obesity, according to Dr. Stephen D. Phinney, co-author of "The Art and Science of Low-Carbohydrate Living." Low-carb diets require between 20 grams to 100 grams of carbs per day, but 60 grams is a good target for many people. Consult a dietitian specialized in low-carb eating to determine the appropriate carb target for you.
Breakfast
To limit yourself to 60 grams of carbs a day, consume about 15 to 20 grams of carbohydrates at each of your three meals and between zero and 15 grams of carbs in snacks. Most standard breakfast meals, such as breakfast cereals, toasts and muffins, provide at least 60 grams of carbs. Stay away from foods containing flour and sugar and instead, base your breakfast on foods that contain very few carbs, such as non-starchy vegetables, animal protein and fats. For example, you could have an omelet with cheese and broccoli or fried eggs with avocado, cherry tomatoes and bacon slices. You can get up to 15 to 20 grams of carbs by including half an apple or 1/2 cup of full-fat plain yogurt mixed with 1 cup of strawberries. Although all fruits contain carbohydrates, limiting your serving size or opting for berries, which have the lowest carb content compared to all other fruits, will help you keep your carb intake low.
Lunch
To keep your carb intake around 15 to 20 grams for lunch, avoid high-carb sandwiches and frozen entrees. Bring your own salad including plenty of leafy greens and non-starchy vegetables along with satiating protein and healthy fats. For example, you can fill up a large container with lettuce, spinach, green onions and cucumber slices, add slices of chicken or beef and top with healthy fats from almonds and a vinaigrette made with macadamia oil and balsamic vinegar. Complete the meal with a serving of fruit or three to four squares of dark chocolate to meet your carb allowance.
Dinner
For dinner, combine any of your favorite non-starchy vegetables with a protein. For example, you could have salmon with Brussels sprouts or an Asian stir-fry of pork, onions, cauliflower and red bell peppers. Don't forget to incorporate fats by using coconut oil to cook your vegetables and protein, spreading butter on your vegetables or using full-fat cream to prepare a low-carb sauce. You can get your 15 to 20 grams of carbs by making homemade fries with about 1/2 medium sweet potato or treating yourself to 1.5 cups of mashed pumpkin mixed with butter and cinnamon for dessert.
Snack
Your snack options will depend on whether or not you still have room for a few more grams of carbohydrates. If you do, you can snack on 3/4 cup of pineapple chunks mixed with cottage cheese or 1/2 cup of full-fat yogurt mixed with 1/2 cup of blueberries. If you prefer to get your carbs at your meals, choose low-carb foods to snack on if you get hungry. Hard-boiled eggs, cheese or a tuna salad are good examples of snacks that will satisfy you without adding carbs to your diet plan.
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