Low carbohydrate diet is usually associated with an increased expenditures on food, which is associated with lower consumption of most affordable products such as cereals. This relationship is particularly clear in the case of recently trendy nutritional solutions such as the Paleolithic diet which recommends to eat organic products. But does introduction of carbohydrate restriction always mean large financial burden? Of course not! In this articlel I will show you how to select foods that do not ruin family's budget.
Low-carb diet in practice
Before moving on to discussing issues related to selection of food, I'd like to explain the idea of low-carb diets, which, as practice shows, can have ambiguous name. In fact, every way of eating with reduced, comparing to standards, carbohydrate intake (according to which this component should deliver 50 - 65% of a daily energy supply) is in some ways a diet low in carbohydrates.
In practice, however, symbolic carbohydrate restrictions are usually not taken seriously, so in this type of diet the name of low-carb is given to those in case of which share of energy from carbs is lower than 40%. Although, most popular variations suggest lowering carbohydrates' consumption to much lower amount. Which level is the best? There is no simple answer to this question, and even if there was, this article will not seek it. Instead, I will focus on how to select foods to your daily menu to make carbohydrate restrictions wallet-friendly.
Where to get proteins from?
Proteins are an essential component of your diet, regardless of how much carbohydrates you eat. In some cases, low carbohydrate diet can generate increased demand for protein, so keep it in mind that you need to provide a suitable dosage to your organism. In the case of physically active trainees daily intake of protein should be in the range of 1.8 to 2.5g per kg of body weight. Where should you take protein from in a low-carb diet? It is best to use sterling source foodstuffs of animal origin. Of course, the perfect solution would be game, salmon and beef, but they are not economically affordable. So let's think about alternatives, such as for example:
Pork - contrary to popular beliefs, this is a high-quality meat, rich in complete protein, B vitamins and iron. So what it's more fatty than poultry? Well, in the case of low-carb diets it is rather an advantage. You should also know that pork fat is mostly monounsaturated fatty acids, to be exact - oleic acid, the same you can find in olive oil.
Chicken legs - far cheaper than chicken breast, and more calorific, of course, due to higher fat content. Also in this case, the predominant monounsaturated fatty acid is oleic acid.
Offal - contrary to what some suggests, it is not "fake meat" but a high-quality group of products of animal origin which are definitely worth to be placed in your diet. For example, purchase of liver involves at least three times lower expense than buying regular meat. Meanwhile, liver is high in protein and contains massive doses of vitamins and minerals! Other offal (for example stomachs, hearts) are also a valuable and extremely cheap component of a diet.
Mackerel - fish that is a cheaper alternative to salmon, and just as salmon belongs to the oily sea fish group and provides both high-quality protein and vitamin D, selenium and omega 3. The issue of mackerel will be discussed when describing its nutritional value and valuable and cheap sources of fat.
Eggs - despite the fact that in recent years their prices have significantly gone up, eggs still represent a fairly cheap source of protein and many other nutrients. If you search carefully, you can find them for just a couple of cents a piece. Compared to most meats and fish it is a very tempting option. After all, eggs are a perfect source of protein and many vitamins, minerals and phospholipids.
Cottage cheese, quark - although in terms of nutritional value of protein it appears inferior to the products mentioned above, it is still an extremely attractive proposition for those looking for savings. Quark cheese is a source of slowly decomposing casein, which some believe makes it an ideal source of protein when breaks between meals are long. It is recommended to eat high-fat quark cheese and cream chese on a low-carb diet. Cheap and extremely convenient source of protein is also cottage cheese.
Rennet cheese, soft-type mozzarella cheese - this type of dairy products may not be the cheapest possible solution but it has some important advantage: the most important is the high content of calcium, often exceeding 500 mg (per 100g). For comparison, calcium content in quark cheese is about 100mg per 100g.
Protein powder - although it is regarded by many as a luxury, it's scrupulous analysis shows that solutions of this type can be a fairly inexpensive source of protein. Of course, I mean mainly the "economic" ones. It is worth remembering, however, that many cheap supplements contain additives considerable percentage of which is vegetable proteins, such as soy and wheat. You'd better not buy these. Quite neutral vegetable protein is rice.