Low Carb Diet Gestational Diabetes Test

Low Carb Diet Gestational Diabetes Test

The gestational diabetes diet can be confusing when you're first starting out. Learn the "why" and "how" here.

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Table of Contents

• Gestational Diabetes Treatment
• Gestational Diabetes Diet
  • Carbs
    • Number of Carbs
    • Identifying Carbs
    • Types of Carbs
      • Simple Carbs
      • Complex Carbs
    • Pairing Carbs with Protein
  • Build Your Plate
  • Foods to Avoid
    • Substitutions
  • Eating Frequency and Snacks
  • Drinks
  • Eating Out
    • Fast Food
  • Vegetarian
  • Takeaways

If you haven't already, it's highly recommended that you read Everything You Need to Know about Gestational Diabetes and Gestational Diabetes Test & Alternatives. These articles will give you a better understanding of the "why" behind the diet.

Gestational Diabetes Treatment

Gestational diabetes (GD), also called gestational diabetes mellitus (GDM), is diabetes that is discovered during pregnancy. It's treated by diet, exercise, and medicine if necessary. In most cases, diet is the first form of treatment, and if the combination of diet and exercise don't effectively control blood sugars, medication and/or insulin is the next step.

Treatment is a case-by-case basis. You and your healthcare team will decide what's best for your situation. For more information visit Everything You Need to Know about Gestational Diabetes.

Gestational Diabetes Diet

Gestational diabetes requires a special diet because your pancreas can't produce enough insulin to maintain safe blood sugars. Since carbohydrates are the nutrient that raise blood sugar, the diet requires that you change the type of carbs you eat, the amount and the frequency of which you eat them.

Finding out what works for you will be a trial-and-error journey; however, there are general guidelines to help.

Carbs

Number of Carbs

It's likely that you'll need to reduce the number of carbs you eat so that your body's natural insulin remains effective.

For GD, breakfast and snacks are normally limited to 15g – 20g carbs and lunch and dinner are limited to 30g – 45g carbs.

Meal	Carbs
Breakfast	15g – 20g
Snack	15g – 20g
Lunch	30g – 45g
Snack	15g – 20g
Dinner	30g – 45g
Snack	15g – 20g

It's estimated that pregnant women (without GDM) need about 156g carbs per day. Based on your GDM test results, your dietitian will recommend a maximum number of carbs per day and per meal.

Real Food for Pregnancy

If you've been diagnosed but haven't seen a dietitian yet, it's wise to start with the lower carb allowance for each meal. Take note of how you feel and whether your blood sugars are within range and adjust up or down from there.

Identifying Carbs

Take a look at the chart below. You'll see that foods aren't placed in their normal food groups; instead, they're categorized based on their macro-nutrients and the way they affect blood sugar. Pay particular attention to the Carbohydrates column where you'll see unusually placed foods like fruits and milk.

Notice that some foods are listed in two columns, like beans. That's because beans have significant amounts of both protein and carbs. And you may wonder why yogurt is in the Carb column but Greek yogurt is listed under Proteins. Greek yogurt, like beans, has a considerable amount of protein and should be considered both a protein and a carb.

So, what you can take from the chart above is that the foods listed as proteins and fats will not spike your blood sugar. The foods listed as carbohydrates, however, will raise your blood sugar.

Now that you have a general idea of what foods are considered carbs in this diet, let's break them down.

Types of Carbs

"Glycemic" is common terminology in the diabetic world. Glycemia is a ranking system for carbohydrates and how they affect blood sugar/glucose.

High glycemic = 70+
Moderately glycemic = 56 – 69
Low glycemic = 55 or less

Normally, simple carbs are moderately to high glycemic, but complex carbs can fall anywhere on the scale.

Simple Carbs

Simple carbs are considered moderate to high glycemic because they're processed quickly by your body. In other words, they rush into your system causing your blood sugar to raise quickly (spike). Simple carbs include:

• sugar
• juices (even 100% fruit juice)
• corn syrup
• white grains (flour, rice, bread, etc.)
• and more

These are most commonly found in heavily processed foods. They're the type of carbs you want to eat less of, if not avoid.

Tip – If your blood sugar is too low, eat a simple carb to quickly bring it back to a safe level.

Complex Carbs

Complex carbs have more fiber and are digested more slowly. They will still raise your blood sugar but at a slower pace. This is important because it also allows your natural insulin to be more effective. Complex carbs include:

• whole fruits
• whole grains (quinoa, whole wheat products, etc.)
• beans
• vegetables (non-starchy)
• and more

You want to eat more complex carbs than simple carbs because they're more nutritious and better sustain your energy levels.

Take note that starchy vegetables are not included with complex carbs. That's because they're more starchy than fibrous. Starchy vegetables and foods include:

• potatoes
• corn
• peas
• winter squash
• and more

Starchy vegetables and grains are high glycemic. This doesn't mean you can't eat a baked potato, rice or corn; rather, it means that you have to strictly portion each serving to avoid spiking. Although, some mothers find that they have to avoid one or more of these foods.

To recap, carbs are what raise blood sugar. Eating complex carbs like whole grains, whole fruits, vegetables, beans, etc. is better than eating simple carbs like sugar, white grains, juices, jellies, pastries, etc. Starchy carbs like potatoes, corn, peas, oats, brown grains, etc. are good but should be strictly portioned.

Check out Diabetic Friendly Brands

Pairing Carbs with Protein

Regardless of the type of carb you eat, it's best to pair it with another food group. Protein acts as a stabilizer so your blood sugar doesn't spike. And because protein needs are increased during pregnancy, it's double beneficial to pair carbs with protein.

Protein needs change with pregnancy stages. It's recommended that pregnant women eat about 140g of protein daily.

Real Food for Pregnancy

No matter how much protein you pair with carbs, you should still stay within your carb limits.

Some examples of protein paired with carbs are:

• cheese with crackers
• nut butter on bread or an apple
• eggs and milk
• chicken stuffed potato

Here's the chart from earlier. Take a look and think of some protein and carb pairings.

Build Your Plate

Balancing each meal is easier than you think. It can be done in 3 simple steps.

How to and what foods to eat with gestational diabetes:

1. Fill half of your plate with vegetables

   "Half of your plate" is about 2 cups worth. Green veggies are best – the darker the better. A list is provided below.

2. Fill one quarter of your plate with protein

   This is about 3 – 4 ounces of animal meat or other low carb protein. A list is provided below.

3. Fill the last quarter of your plate with complex carbohydrates

   This equates to about one-half cup. Complex carbs are whole grains, brown grains, whole fruits, etc. A list is provided below.

Eat a balanced meal for gestational diabetes in 3 easy steps. Choose from these lists of foods.

Screenshot or download this for reference.

When it comes to veggies and proteins, it's hard to spike your blood sugar. What I mean by that is you can probably eat double portions (and be stuffed) before you reach your max carbs with just veggies and proteins.

Yes; vegetables have carbs, but they're complex carbs that are digested slowly, and most are low glycemic. They're much lower in carbs than any food in the carbohydrate column – foods in the Carbohydrates column have carbs that significantly impact your blood sugar.

Foods to Avoid

• sugary drinks
• juices
• dried, canned or packaged fruit*
• large portions of fruit*
• refined sugar
• pastries
• baked goods
• breakfast cereals
• granola
• white flour, bread, rice, pasta, tortillas
• packaged snack foods
• trans fats**

This list is not all inclusive

*Whole fruits are encouraged in this diet because they are nature's food with necessary vitamins and minerals; however, since they are simple carbs that digest quickly, they must be strictly portioned. Small whole fruits are safest. Examples of whole fruits are oranges, apples, pears, peaches, berries, etc. – fruits that still have their peelings or outer shells; are in their natural form. Fruits not considered whole are juices, concentrates, dried, or otherwise transformed.

**Trans fats are found in margarine, peanut butter and other spreads, baked goods and other processed foods. Sometimes the amount of trans fat per serving isn't enough to annotate it on the nutrition label. To know whether a food contains trans fat, check the ingredients for "hydrogenated" or "partially hydrogenated."

Substitutions

Here are acceptable substitutions to the foods to avoid.

Lists of healthy food and carb substitutions for diabetics

Lists of healthy food and carb substitutions for diabetics

Download diabetic food substitutions here

Eating Frequency & Snacks

When you eat, you tell your blood sugar what to do. If you eat simple carbs you tell it to give you a quick pick-me-up, and if you eat complex carbs you tell it to sustain you for a while. But what happens when you don't eat?

When you don't eat your blood sugar decides what it wants to do. It may drop low or spike high. (This is why the fasting glucose is the trickiest.) Either situation is undesired, so you must tell it what to do – meaning you have to eat every few hours.

Eating every 3-4 hours tells your blood sugar to remain steady in a safe range.

Snacks are built into the diet in between meals to ensure sugars don't drop too low or spike too high.

Ideally, snacks are eaten about 3 hours after a meal, and at least 2 hours before the next meal. As always, they should be within carb limits and paired with protein.

Drinks

Did you know?

Carbs you drink enter your bloodstream more quickly than carbs that are eaten.

When it comes to drinks for diabetics, options are few. Sodas and juices are on the foods to avoid list, and many other drinks use "hidden" sweeteners that affect your blood sugar.

There are some drinks that use low glycemic sweeteners, but they vary by brand. Generally, diet sodas use an alternative sweetener called aspartame that is unlikely to affect your glucose. Other than diet sodas, flavored water, teas, coffee, alternatively sweetened sodas and low sugar-protein added smoothies are all options, but most importantly, water!

Hydration is super important in life, and more so in pregnancy. It's recommended that pregnant women drink 100 ounces of water a day (Real Food for Pregnancy). That's almost a gallon of water (128 ounces)! Suffice to say, if you're drinking the recommended amount of water, and eating 6 times a day, you probably have no room left for any other drink.

BUT you can also eat your water! What does that even mean: right? Water is in fruits and vegetables, so you can eat some of the water you need. This doesn't mean you can measure it the same way, but it does mean that you don't have to drink almost a gallon of water while eating 6 times a day.

Watery foods include but aren't limited to zucchini, cucumber, watermelon, oranges, celery, etc.

You can flavor your water to switch it up a bit, but be careful when using flavoring powders. Check to see which sweetener is used and make sure it's low glycemic.

Eating Out

The Build Your Plate guide above can also be used when eating at a restaurant. The tricky part will be controlling portion sizes so guesstimations will have to do.

To help, measure your food by relating it to normal objects.

1 cup of veggies = baseball
3 ounces of protein = deck of cards
½ cup of carbs = tennis ball

For more visual representations, visit How to Estimate Portion Size.

Tip – You'll likely be served larger portions than you need so ask for another plate. Divide the portions and place the excess food on the other plate to help prevent overeating/exceeding your carbs.

Fast Food

Fast food restaurants are a bit different. You can see menu reviews and and low carb options at your favorite spots in the Fast Food Series.

Vegetarian

Even if vegetarian isn't a way of life for you, meat is a common food aversion during pregnancy. Unfortunately, eating low carb on a vegetarian diet is tricky because most of the filling staples like pasta, bread, potatoes, etc. are high glycemic and not appropriate for the gestational diabetes diet.

Thankfully meat substitution is a rapidly growing market and there are new products popping up everywhere. Concurrently, this is the age of low carb substitutions as well, so there are many options for eating a low carb, high protein diet. Just be smart to eat the foods that satisfy your hunger without exceeding carb limits.

Takeaways

1. Finding out what works for you is a trial and error journey
2. Know your carb limits
3. Know which foods significantly affect blood sugars (Carb column)
   • Eat more complex carbs than simple carbs
   • Pair carbs with protein, always
   • Portion carbs
4. Build Your Plate (download guide)
5. Eat every few hours
6. Drinks lots of water
7. Avoid simple carbs
   • Processed foods, sugars, white flour/rice/bread/tortillas, baked goods, etc.

If you need gestational diabetes recipes or inspiration, check out the Recipe Blog and Fast Food Series! To access all downloads and quick reference guides, create an account here.

"Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach" is a great, plainly-stated, in-depth resource if you want to learn more.

Low Carb Diet Gestational Diabetes Test

Source: https://thegestationaldiabetic.com/gestational-diabetes-diet/

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Low Carb Diet And Orlistat

Low Carb Diet And Orlistat

• 1200 Calorie High Protein Low Carb Diet
• What is a 1200 calorie high protein low carb diet?
• What does a 1200 calorie high protein low carb diet consist of?
• What to eat on a 1200 calorie high protein low carb diet
  • 1. Non-starchy vegetables
  • 2. Beans and lentils
  • 3. Seafood
  • 4. Lean cuts of beef
  • 5. Chicken and turkey breasts
  • 6. Eggs
  • 8. Fruits
  • 9. Whole grains
  • 11. Plant-based protein sources
  • 12. Dairy products
• What to avoid on a 1200 calorie high protein low carb diet
  • 1. Refined carbohydrates
  • 2. Saturated fats and fried foods
  • 3. Sugar
• Pros of a 1200 calorie high protein low carb diet
  • Weight loss
  • You will feel  full longer
  • Building and maintaining muscle mass
  • Increased bone health
  • Controlling blood sugar
• Cons of a 1200 calorie high protein low carb diet
• How to make an effective 1200 calorie low carb high protein diet plan
  • Meal plan
  • Meal prep or food prep
  • Carry the appropriate snacks
• Sample 1200 calorie high protein low carb diet
  • Day One
• The Bottom Line
  • SOURCES:

1200 Calorie High Protein Low Carb Diet

Have you heard about the 1200 calorie high protein low-carb diet? Are you wondering if this is the best diet to help you achieve the body of your dreams? You are not alone. When it comes to weight loss and trying to shed the excess pounds, the options on what you can do to help you achieve this can seem endless. After all, there is not one diet option that seems to work the same for everyone. Read on to find out if this meal plan could be perfect for you and your goals.

What is a 1200 calorie high protein low carb diet?

Before defining what a 1200 calorie high protein low carb diet is, you must first realize that there are numerous options and variations of low carb – high protein diets out there. Common examples include the Atkins diet, Protein Power, SugarBusters, and many more .

In this case, however, a 1200 calorie high protein low carb diet simply means; an eating plan that restricts your calorie intake to 1200 a day. It also requires you to consume meals that are relatively high in protein, have moderate/adequate amounts of fats, and have very little carbohydrates.

How does the 1200 calorie high protein low carb diet work?

Generally, the average woman and man needs about 2000 to 2500 calories, respectively, to maintain their weight. This number may increase or decrease depending on age, lifestyle, and level of fitness . When you consume just 1200 calories a day, you are putting yourself on a calorie deficit, which makes it that much more likely for you to lose weight.

On the other hand, a high protein low carb diet means that your carbohydrates intake is quite restricted. With no carbs to be transformed  into glucose to use as energy, the body uses fat storage, which it uses as fuel. This, in turn, puts your body in ketosis state where your body starts using ketones  as an energy source, causing more weight loss .

What does a 1200 calorie high protein low carb diet consist of?

Before jumping headfirst into this way of eating, you must familiarize yourself with the kind of foods and drinks you can consume and those you must avoid. This will ensure that you do not deviate from the meal plan and can reap all the fantastic benefits of the diet.

Read More: The 90-Day Diet Plan: The Simplest Way To Lose Weight And Form Life-Long Healthy Eating Habits

What to eat on a 1200 calorie high protein low carb diet

Being on this diet does not mean that you will have a hard time finding meals to consume and being full and energized throughout the day. However, if you are unsure, this 1200 calorie high protein low carb diet food list will give ideas of what foods to shop for and which ones to avoid.

Foods that you can safely add to your 1200 calorie high protein low carb diet menu include :

1. Non-starchy vegetables

Vegetables might not be high in protein, but they should always be included in every meal as they are high in other nutrients like vitamins and fiber. Veggies are also quite low in carbohydrates and thus will not greatly affect your diet. Some fantastic examples of vegetables include leafy greens such as spinach, kale, Swiss chard, collard greens, and Romaine lettuce. Other very low carb vegetables include bell peppers, asparagus, zucchini, mushrooms, cabbage, eggplants, cucumber, and Brussels sprouts.

2. Beans and lentils

While these foods are high in protein, they are also quite high in carbohydrates. In light of this, you should ensure to measure and carefully track your intake of beans and lentils to avoid going over your allowed carbs for the day.

3. Seafood

You can never go wrong by adding fish and other seafood to your meals, no matter what diet you are on. Some amazing examples of seafood that are packed full of proteins include salmon, tilapia, cod, flounder, shrimp, pollock, and halibut.

4. Lean cuts of beef

These will ensure that you are getting your required amount of protein for the day without ingesting a lot of fats.

5. Chicken and turkey breasts

These are full of protein and have less fats as compared to other parts such as the thighs.

6. Eggs

They are very high in protein and should always be part of your 1200 calories high protein menu.

7. Nuts and seeds

Examples such as hemp seeds, pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds, chia seeds, and cashews are full of protein and healthy fats.

8. Fruits

While some fruits are high in carbs, you can still opt for options with lower sugar contents, such as blueberries, strawberries, and raspberries.

9. Whole grains

The diet is a low carb high protein one, and therefore you will still need to eat some carbs, albeit in very small amounts. Some options that you can consume include quinoa, barley, brown rice, buckwheat, and bulgur as they have a higher fiber content, which will help with the absorption of glucose.

10. Vegan protein powders

You could also have plant-based protein powders if you are vegan or vegetarian. Pea and soy protein powders are among the most popular options.

11. Plant-based protein sources

Tofu and tempeh, are perfect for anyone who does not eat meat or eggs.

12. Dairy products

Such as milk, cheeses, and yoghurt. Not only are they a good source of protein, but they also provide calcium for your bones.

When it comes to weight loss, progress is made by inches, not miles, so it's much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

What to avoid on a 1200 calorie high protein low carb diet

Always make sure to count your calories to ensure that you are eating the right amounts to avoid undereating and overeating. On the other hand, foods you should completely avoid on the 1200 low carb high protein diet plan include:

1. Refined carbohydrates

Also known as simple carbs, they include sugar and refined grains that have been stripped of all bran, fiber, and nutrients. Some common examples include bagels, waffles, and pastries, most breakfast cereals, white rice, bread, tortillas, and pizza .

2. Saturated fats and fried foods

Saturated fats can be found in animal-source foods like  beef, lamb or pork, dark chicken meat such as thighs and drumstick and high-fat dairy foods like whole milk, butter, cheese, sour cream, ice cream.

3. Sugar

From candy and sweetened condiments. Always check the nutrition fact labels on your condiments before you buy them.

Beside considering this 1200 calories high protein low carb food list, always be sure to first consult a doctor and dietitian if you are looking to make changes to your diet. They will help you make these changes without putting your health at risk.

Read More: No Sugar Diet Food List To Keep Your Carb Intake Reined In

Pros of a 1200 calorie high protein low carb diet

Some benefits of a high-protein, low-carbohydrate diet include:

• Weight loss

Eating 1200 calories a day, regardless  of your type of diet, puts you on a calorie deficit, which means that you should start losing weight eventually if you maintain this diet for an extensive period of time.

• You will feel  full longer

Despite eating on a calorie deficit, you are likely to remain full for a longer amount of time. This is because proteins take a longer time to be fully digested. Due to this, you are also less likely to snack, keeping your energy  intake intact for weight loss.

• Building and maintaining muscle mass

Increased protein intake contributes to greater strength and muscle mass gains when coupled with resistance exercise. It also allows for greater muscle mass preservation when consumed during periods of negative energy balance, i.e, when you are not working out ( 1 ).

• Increased bone health

Most people reach their peak bone mass between the ages of 25 and 30. By the time we are 40 years old, we slowly start losing bone mass, and this can lead to weak and brittle bones, which can further deteriorate to osteoporosis. However, clinical studies have shown that a high protein intake could  delay this by increasing muscle mass, calcium absorption, suppressing parathyroid hormone, and augmenting insulin-like growth factor 1 production ( 2 ).

• Controlling blood sugar

This is especially beneficial to people at risk or those already suffering from type 2 diabetes ( 4 ).

Cons of a 1200 calorie high protein low carb diet

Despite the above benefits, a 1200 calories low carb high protein diet plan can have some cons and drawbacks. They include:

• Bloating and constipation . Due to consuming small amounts of  carbs, your body tends to lack  fiber. Fiber plays a vital role in keeping the digestive tract flowing and healthy, and without it, you are likely to suffer from bloating and constipation.
• Weight gain . This will most likely  happen if you are not paying attention to your 1200 calorie limit. Healthy foods can make you gain weight because extra calories will still be converted into fat regardless of whether they are from healthy or unhealthy food sources.
• Heart disease . When choosing high protein low carb foods, some people choose options that are quite high in fats such as red meat and full-fat dairy products. These foods cause high cholesterol leading to clogged arteries, heart attacks, and strokes. Always go for lean cuts of meat and low fat dairy products.
• Increased risks of kidney stones ( 3 ).
• Worsening kidney problems . Anyone with a kidney problem should not try a high protein low carbohydrate diet because your body may have trouble eliminating all the waste products of protein metabolism .

While the 1200 calorie high protein low carb diet is a relatively safe eating plan for most people, it is always a good idea to first  speak to your doctor or dietitian before deciding to undertake it.

How to make an effective 1200 calorie low carb high protein diet plan

Many diets fail because people fail to plan appropriately. For you to actually achieve your weight loss goals, you must be dedicated and plan accordingly. Some things that you could do include:

• Meal plan

Always knowing what you are going to eat before you have to consume it prevents you from making wrong and unhealthy decisions when you are hungry, especially after a long day.

• Meal prep or food prep

When you choose to meal prep, you pick a day of the week to make and portion out all the upcoming meals for the week. These meals are then frozen so all you have to do is take them out and reheat them. This keeps you on your diet as you always have something healthy to eat that sticks to the diet.

If eating the same meals all week does not appeal to you, food prepping is the way to go. Unlike meal prepping, you do not have to cook all the meals. Here you can just cook the food options that take the longest to prepare. Everything else is chopped or grated and kept in airtight containers for future use. This cuts down the amount of time spent cooking, but it also gives you more leeway on the types of high-protein, low-carbohydrate meals you can consume in a week.

• Carry the appropriate snacks

Many people can confess that they are snackers. However, choosing the right diet-appropriate snack can be hard to do when faced with more options. To prevent this, choose to carry low carb high protein snacks such as hard boiled eggs, unsweetened yogurt, a handful of nuts, and cheese slices; as long as they are counted within the 1200 calorie intake for the day.

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Sample 1200 calorie high protein low carb diet

Here is a two-day menu that you can use as your guideline of what a high-protein low-carb diet should look like:

Day One

• Breakfast – Spinach and Egg Muffin Cups
• 1 tbsp olive oil, 2 cups chopped bell peppers, 1 cup onion, 2 cups baby spinach, 1 cup mushrooms, 4 whole eggs, 4 egg whites, 2 garlic cloves, salt and pepper to taste.
• Calories: 167. Fat: 8 g, Proteins: 18 g, Carbs: 7 g.
• Snack – Pumpkin Spice Protein Shake
• 1/2 scoop pumpkin spice protein powder, 1/4 cup nonfat milk, 1/2 cup pumpkin puree, 1 teaspoon maple syrup, 1/4 banana, 1/4 cup plain 0% Greek yogurt, 1/2 cup water
• Calories: 183. Fat: 1 g, Proteins: 23 g, Carbs: 23 g.
• Lunch – Chicken Salad Lettuce Wraps
• 4 ounces (113 g) grilled chicken, 1/4 cup diced celery, 1/4 cup diced carrot, 3 tablespoons Greek yogurt, 1 teaspoon Dijon mustard, 1/4 avocado, 4 large lettuce leaves
• Calories: 255. Fat: 7 g, Proteins: 33 g, Carbs: 15 g.
• Dinner – Pecan Crusted Salmon
• 4 salmon fillets, 1/2 cup toasted and finely chopped pecans, 1/2 cup  breadcrumbs, 1/4 cup olive oil, 1 tbsp finely chopped parsley, 1 tbsp butter, salt and pepper to taste
• Note that these measurements make 4 servings. One serving = One fillet
• Calories: 411. Fat: 30 g, Proteins: 25 g, Carbs: 10 g.
• Dessert – Goat cheese and Basil Stuffed Strawberries
• 340g organic strawberries, 113g creamy chèvre (goat cheese), 1 tbsp finely chopped basil leaves, 1 pinch each salt and freshly ground black pepper, 1/4 cup (28g) shelled pistachios
• Calories: 139. Fat: 10 g, Proteins: 7 g, Carbs: 10 g.
• Total Intake for the day: Calories: 1155. Fat: 56 g, Proteins: 139 g, Carbs: 65 g.

Day Two

• Breakfast – Kale Scramble Breakfast Bowl
• 2 tsp extra-virgin olive oil, 113 g organic green kale, 1/4 tsp sea salt, 3 eggs, 2 lemon wedges
• Calories: 310. Fat: 23 g, Proteins: 20 g, Carbs: 6 g.
• Snack – Cottage and Cheese Celery sticks
• 1/4 cup low-fat cottage cheese,  1 celery stalk, black pepper to taste
• Calories: 55. Fat: 1 g, Proteins: 7 g, Carbs: 3 g.
• Lunch – Low-Carb Nachos
• 226 g halved raw bell peppers, 1 tsp olive oil, 226 g poached chicken breast, 1/2 cup skim milk cheese, 1/3 cup canned black beans, 2 tbsp fresh cilantro, 2 tbsp salsa, 1/3 cup pomegranate seeds, 1/3 cup fresh pineapple, 2/3 avocados, 2 tbsp pumpkin seeds
• Calories: 211. Fat: 12 g, Proteins: 18 g, Carbs: 8 g.
• Snack – Caprese Snack
• 28 g low-fat mozzarella cheese, 1/3 tomato and 1 fresh basil leaf
• Calories: 80. Fat: 5 g, Proteins: 7 g, Carbs: 2 g.
• Dinner – 1 Steak Lettuce Cups and a Broccoli Salad
• For the steak lettuce cups – 8 oz flank steak, 1 radish, 1/4 tsp chili flakes, 2 tsp brown rice vinegar, 1 medium peeled cucumber, 15 leaf medium butter lettuce, 2 clove garlic, 1 tsp olive oil, 2 tsp tamari soy sauce, 1 tsp Sesame Oil, fresh mint leaves
• These ingredients made 8 lettuce cups. One serving = 1 steak lettuce cup
• Calories: 77. Fat: 4 g, Proteins: 8 g, Carbs: 1 g.
• For the salad – 2 cups broccoli florets, 2 slices turkey bacon, 1 tsp whole grain Dijon mustard,  1 garlic clove,  2 tbsp white vinegar, 1 tbsp lemon juice,  4 tbsp olive oil,  1/4 tsp salt,  1/4 tsp black pepper, 1 onion, 10 grapes, 1/4 cup dried cranberries, 3 tbsp cheddar cheese.
• This makes 4 servings
• Calories: 242 Fat: 19 g, Proteins: 5 g, Carbs: 12 g.
• Total Intake for the day: Calories: 1165. Fat: 64 g, Proteins: 65 g, Carbs: 32 g.

Note that this is just a simple guide. You can adjust your amount of proteins, fats, and carbs to suit your needs.

The Bottom Line

If you are looking for a meal plan to help you lose weight, then the 1200 calorie high protein low carb diet could be  a good plan to follow. This eating plan is low in calories and carbohydrates –  two things that can hinder your weight loss goals if consumed in excessive amounts.

On the other hand, high amounts of protein keep you fuller for longer, preventing unnecessary snacking and boosting muscle growth when combined with exercising. If you are curious to try this eating plan for your weight loss, please talk to your doctor and dietitian to figure out if this meal plan is safe for you. DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit (2019, ncbi.nlm.nih.gov)
2. Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research (2014, ncbi.nlm.nih.gov)
3. High protein diet brings risk of kidney stones (2002, ncbi.nlm.nih.gov)
4. Very high-protein and low-carbohydrate enteral nutrition formula and plasma glucose control in adults with type 2 diabetes mellitus: a randomized crossover trial (2018, ncbi.nlm.nih.gov)

Low Carb Diet And Orlistat

Source: https://betterme.world/articles/1200-calorie-high-protein-low-carb-diet/

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Low Carb Diet Energy Crash

Low Carb Diet Energy Crash

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

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Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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How To Get More Fiber On A Low Carb Diet

How To Get More Fiber On A Low Carb Diet

The 10 Best Sources of Fiber on the Keto Diet

Adding these foods in your meal plan will help you avoid some of the pitfalls of the diet, like constipation.

Reviewed: November 26, 2018

A small smoothie, or smoothie bowl, with chia seeds can help keep you regular on the keto diet.

One thing that's often missing from the keto diet? A little bit of roughage. The popular diet, which often requires eating up to 80 percent of your calories from fat and only 20 to 50 grams (g) of carbohydrates per day, is often criticized for being distinctly lacking in fiber.

And, that's certainly the case for some followers. "A poorly planned keto diet is at risk of being deficient in fiber," says Dana Elia, RDN, an integrative and functional medicine dietitian in Lancaster, Pennsylvania. She notes that dietitians frequently see patients who complain of constipation when they go keto.

RELATED: Why Keto Can Make You Constipated or Give You Diarrhea — and How to Deal

Thing is, most Americans don't get enough of the GI-friendly nutrient anyway, according to the U.S. Department of Agriculture (USDA). Rule out most sources of carbohydrates, including whole grains, fruits, and legumes, and it's even more likely you'll fall short.

Skimping on fiber isn't good for your digestive health, as it feeds the good bacteria in your GI tract, something that benefits you beyond adequate bowel movements. "The digestive tract is where your body's second brain is, and it's home to the majority of your immune system," says Elia. "If you're following keto, it should be one of your biggest priorities to make sure you get adequate fiber to keep your gut healthy and happy," she adds. And, she notes, high-fat diets slow digestion and decrease GI motility, so it's especially important to get enough.

What's more, for people with certain health conditions, like diverticulitis, getting ample fiber is necessary to decrease risk of attacks, according to the Cleveland Clinic. If you're on certain drugs, like proton pump inhibitors for heartburn, you may also notice changes in your digestion when transitioning to a high-fat diet, adds Elia.

RELATED: 10 Keto Diet Instagrammers to Follow for Inspiration

The National Institutes of Health (NIH) advises getting 25 to 31 g of fiber a day, depending on age and gender. Following a keto diet food list doesn't mean it's impossible to get what you need, but you have to remain diligent and determined to make it happen, says Keri Glassman, RD, who is in private practice in New York City. There are many fiber-rich foods that contain a low amount of net carbs (total carbs minus fiber) and that won't kick you out of ketosis — which is the metabolic state that makes keto work. Here are 10:

"All keto followers should consume avocados, as they're a great source of fiber and fat," says Elia. One avocado contains less than four net carbs, but a whopping 13.5 g of fiber.

Nuts can be a great option on the keto diet, as they offer a source of fiber and fat, says Glassman. But pecans are one of the lowest-carb nuts, offering just 1 net carb per oz (19 halves). That amount will also supply about 3 g of fiber.

That said, almonds are one of the most fiber-rich nuts, clocking in at 3.5 g (and about 2.5 g of net carbs) per oz (23 whole kernels).

Don't swear off all veggies; rather, target high-fiber nonstarchy picks, says Elia. Greens, like collards, fit the bill. They cook down nicely, so go for greens cooked rather than raw to get in more fiber per cup. One cup of cooked, chopped collards has 3 g of net carbs and nearly 8 g of fiber.

Cauliflower rice is having a moment — and that's great for keto diet followers. A 1-cup serving of this low-carb veggie has only about 3 net carbs and 2 g of fiber. And it's eminently versatile. It can be used to make cauliflower pizza crust, chopped small to stand in for rice, mashed to replace mashed potatoes, and blended into creamy soups.

One oz of pumpkin seed kernels yields a little more than 1 g of net carbs, and nearly 2 g of fiber. Plus, they're simple to grab as a handful for a snack, so you can sneak in a bit more fiber into your day.

Go ahead and combine a few on this list for a fiber-packed smoothie, suggests Glassman. Tossing in frozen spinach, zucchini, or cauliflower (like cauliflower rice) adds fiber, vitamins, and minerals for a respectable amount of carbs.

While veggies like zucchini or cauliflower seem like strange smoothie additions, they impart a creamy texture without a strong vegetable taste. Chia seeds also make great smoothie ingredients!

Just go easy on the size of the smoothie to not overdo it on the carbs and kick yourself out of ketosis.

RELATED: Why the Keto Flu Happens and How to Manage the Symptoms

One Last Thing About Getting Enough Fiber on the Keto Diet

Fiber is important for everyone, regardless of whether you're on the keto diet. If you're going keto, your best — and safest — course of action is to enlist a registered dietitian knowledgeable in the diet to design a plan that will meet your nutrient needs, says Elia.

Constipation is considered having fewer than three bowel movements a week, or stools that are hard and dry or difficult to pass, per the NIH. If increasing fiber intake, drinking more water, and being physically active don't help move things along, talk to your doctor.

RELATED: 10 High-Fiber Foods to Add to Your Diet

How To Get More Fiber On A Low Carb Diet

Source: https://www.everydayhealth.com/ketogenic-diet/diet/best-sources-fiber-on-keto-diet/

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