People who follow the Atkins, Zone, or South Beach Diet should eat protein-rich foods, healthy fats, dietary fiber, and vegetables and fruit that are low in carbohydrate. Some 35 percent of the calorie intake should come from protein sources such as poultry, beef, and pork. Dieters consume meat such as lean beef, pork tenderloin, turkey breast, salmon, etc. The sources of protein to choose from depend on whether you are on the South Beach, Zone, or another diet. If you are on the Paleolithic Diet, you can eat turkey and chicken breast, London broil, and other meats. The Atkins Diet recommends eating eggs, meat, and shellfish. Dieters can have poultry and meat, including duck, goose, chicken, and ham and bacon. The menu includes fish and shellfish, including sole, snapper, crab, and clams. Dieters can also eat veal, lamb, pork, and lunch meats. Those who prefer pork meat can have Canadian bacon, loin, and boiled ham.

In general, dieters can have fish meats such as tuna, fish steaks and fillet. Dairies and eggs supply protein and important vitamins. The menu of dieters includes dairies such as full-fat milk, cream cheese, light cream, and butter. You can have different types of cheese but avoid whey cheese and processed cheese food. Seeds and nuts also supply protein, minerals, and vitamins. Seeds, for example, are an excellent source of dietary fiber and are low in sodium and cholesterol. To get a healthy supply of dietary fiber eat seeds that are low in sodium and cholesterol. Seeds and nuts offer a number of benefits such as reduced risk for heart disease and lower LDL. Nuts also help prevent heart disease, reduce blood cholesterol, and contain healthy monounsaturated fat. Being high in vitamins, nuts are ideal for a heart-healthy diet. Peanuts, for example, are an excellent source of manganese and niacin and contain iron and calcium. Nuts contain antioxidants that help protect the heart and lower the risk for coronary heart disease. Peanuts contain a substance called resveratrol, which facilitates blood flow in the brain. Almonds are an excellent source of dietary fiber and protein and are loaded with vitamin E, antioxidants, and calcium. Pistachios are a good source of manganese, copper, and vitamin B6.

Followers of the Low GI, Zone, and Paleo Diet should also consume foods that are high in fiber and healthy fats. People should choose fruits and vegetables with a low-carb content. The list of low-carb vegetables includes celery, bamboo shoots, radicchio, and chard. Those who follow the Low GI Diet should choose vegetables with a low glycemic index value such as broccoli, tomatoes, and lettuce. Dieters can have low and medium GI dairies and breads such as whole wheat bread and whole and skimmed milk. Dieters can eat medium and low GI foods, including sweet foods and snacks, legumes, and breads. Grains with a low glycemic index value include heavy mixed grain, linseed, and whole wheat.


Low Carb Foods and Protein

Paleo Diet