2. Eat Protein, Fat and Vegetables
Each of your meals should include:
source of protein
source of fat
vegetables
a small serving of complex carbohydrates, such as whole grains
To see how you can put together your own meals, watch:
that low carb meal plan
This low calorie meal plan
These lists of 101 healthy recipes for low-carb and low-calorie foods
protein
Eating the recommended amount of protein is essential to help maintain your health and muscle mass while losing weight
Evidence suggests that consuming enough protein can improve cardiometabolic risk factors, appetite and body weight
Here's how much to eat without overeating. There are many factors that determine your specific needs, but in general, the average person needs (9Trusted Source):
56-91 grams per day for the average man
46-75 grams per day for the average woman
A diet high in protein can also help:
Reduce food cravings and obsessive thoughts by up to 60%
Halve the urge to snack late at night
make you feel full
In one study, people on a high-protein diet consumed 441 fewer calories per day (10, 11).
Healthy protein sources include:
Meat: beef, chicken, pork and lamb
Fish and Seafood: Salmon, Trout and Shrimp
Eggs: Whole eggs with yolk
Vegetable proteins: beans, legumes, quinoa, tempeh and tofu
low-carb, leafy green vegetables
Don't be afraid to fill your plate with leafy green vegetables. They're full of nutrients, and you can eat them in very large quantities without dramatically increasing calories and carbohydrates.
Vegetables to include in a low-carb or low-calorie diet:
Broccoli
cauliflower
spinach
tomatoes
cauliflower
brussel sprout
Cabbage
Swiss chard
salad
Cucumber
healthy fats
Don't be afraid to eat fat.
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Your body always needs healthy fats, no matter what diet you choose. Olive oil and avocado oil are great options to include in your diet.
Other fats such as butter and coconut oil should only be used in moderation
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Assemble each meal from sources of protein, sources of healthy fats, complex carbohydrates and vegetables.
Leafy green vegetables are a great way to enhance a meal with fewer calories and lots of nutrients.
