A low-carb diet focuses on protein-rich whole foods and vegetables instead of carbohydrates found in sugary foods, pasta, and bread. By following a low carb diet, individuals can lose weight and stabilize blood sugar levels. Most of the time, people choose to go on a low carb diet so they can lose weight. For many years, doctors have been recommending low carb diets that focus on complete, nutritious meals.
There are many different types of low-carb diets:
- Ketogenic (keto) diet: Daily carb intake is 20–50 g of carbs (5-10% of total calories).
- Atkins diet: 20 g carbs per day, then gradually increases but tends to stay 100 g or less per day.
- South Beach diet: Promotes lean meats and heart-healthy fats. Grains and fruits are restricted during the first phase.
- Paleo diet: This diet is low in carbs and follows the eating patterns of our hunter-gatherer ancestors.
- Dukan diet: Encourages high protein and low fat. It’s split into four periods to help achieve weight loss goals.
Foods to eat on a low carb diet:
- Meat (beef, chicken, lamb, pork)
- Fish (salmon, tuna, trout, haddock)
- Eggs
- Non-starchy vegetables (broccoli, spinach, carrots, cauliflower, asparagus, tomatoes)
- Lower carb fruits (blueberries, strawberries, oranges, raspberries, blackberries)
- Nuts & seeds (walnuts, almonds, chia seeds, sunflower seeds, pistachios)
- High-fat dairy (cheese, greek yogurt, butter, heavy cream)
- Fats & oils (avocados, avocado oil, olive oil, lard, coconut oil)
Foods to eat in moderation:
- Starchy vegetables (sweet potatoes, potatoes, yams, peas, corn)
- Higher-carb fruits (bananas, mango, pineapples)
- Whole grains (oats, brown rice, quinoa)
- Legumes (lentils, chickpeas, black beans, pinto beans)
- Higher-carb dairy (milk, full-fat yogurt)
- Dark chocolate (70% cocoa or higher)
- Dry wine with no added sugar or carbs
Foods to avoid:
- Added sugar snacks (candy, baked goods, ice cream)
- Refined grains (white pasta, white rice, tortillas, crackers)
- Diet & low fat products (cereals, crackers, certain dairy products)
- Highly processed foods (fast food, convenience meals, chips, cookies, pretzels)
- Sugary beverages (soda, sports drinks, sweet tea, energy drinks)
Sample low carb meal plan:
Day 1
Breakfast: Tomato-Parmesan Mini Quiches
Lunch: Southwest turkey lettuce wraps
Dinner: Zucchini Lasagna Roll-Ups
Day 2
Breakfast: Protein muffins
Lunch: Chili lime shrimp
Dinner: Grilled pork chops with carrots
Day 3
Breakfast: Greek yogurt with berries
Lunch: Cauliflower rice chicken bake
Dinner: Salmon with asparagus
If you feel hungry in between meals, it’s ok to snack on some foods such as:
- Fruit
- Greek yogurt
- Baby carrots
- One or two hard-boiled eggs
- Small amount of nuts
- Some cheese and meat
When eating out at restaurants, it may be challenging to eat low-carb meals. Try to order a protein such as meat or fish with vegetables or a side salad. Ask for dressing and condiments on the side so you can control the amount. Stick to drinking water and ask for lemon to give it some flavor. If you feel you are going out to eat more often because you do not have the time to cook, you should consider chef-curated meals that offer pickup and delivery services, which will save you time and money.
Who should avoid a strict low-carb diet?
If you are taking medication for high blood pressure, diabetes, currently breastfeeding, or have severe chronic medical conditions, then you should definitely discuss with your doctor.
Benefits to your health from a low carb diet:
Lose weight
It’s been shown that low carb diets are effective when it comes to weight loss. You do not have to count calories and you will not be hungry, as you will be fueling your body with whole foods and protein.
A happy gut
Some carbs may cause symptoms such as bloating, gas, diarrhea, cramps, and pain. By cutting out certain carbs, these symptoms may decrease and digestion could improve.
Reverse type 2 diabetes
Blood sugar levels may be reduced or regulated when consuming less carbs, which can possibly reverse the disease. Also, when eating fewer carbs, some individuals experience less cravings for sweets.
No matter what your goal is when following a low carb diet, it is important you are providing your body with enough nutrients, including protein, fat, carbs, fiber, minerals, and vitamins. It also does not mean completely stopping to eat carbs, as you need them to provide glucose for your body to fuel your brain. It’s important to space out the carbs you eat throughout the day so you have more energy. Additionally, by using food diary apps, you can track your daily carb intake.
If starting a low carb diet sounds like something you want to do, go for it and be safe. You can always start off slow and work your way into cutting more carbs out. This diet is not for everyone, and it may not be easy at first, but it can give you the results you want to attain. Always do your research before starting a new diet.
