Curious about diving into the realm of low carb eating? You’ve come to the right place. In this article, we provide an overview of how exactly you can start eating low carb today. What should you know? What food options do you have? Let’s dive in!
What is Low Carb?
Generally, a low carb diet means you eat a lower amount of carbohydrates and a higher amount of proteins and fats. Sometimes referred to as the keto diet or the keto vegan diet, this way of eating has been praised for its ability to help numerous individuals lose weight and aiding individuals in stabilizing their blood sugar levels.
When you don’t eat sugar or carbs, insulin (a hormone that helps store fat) levels drop. This actually helps you stabilize your blood sugar levels, leaving you feeling like you have consistent energy throughout your day (meaning fewer crashes!).
The Benefits of Eating Low Carb
Alright, so why else should you eat low carb? What are the other benefits?
Research indicates that going low carb can help reduce your appetite. In fact, most individuals on low carb diets tend to consume fewer calories in general. This is why this diet is often used to help an individual lose weight.
In addition, low carb diets that contain a lot of fat tend to increase ‘good’ cholesterol levels, as well as reduce the number of triglycerides circulating in your blood. There’s also some evidence that it may help lower blood pressure, reducing a major cardiovascular risk factor.
All in all, there are many benefits to going low carb. It all comes down to determining if it’s right for you and your lift, which leads us right into our next section.
Approach With Caution...
While low carb diets have the advantages discussed above, they also come with a word of caution. Most individuals can start a low carb diet without issues. However, some individuals should discuss their options with their doctor first, specifically:
- A person who is taking medication for diabetes
- A person who is breastfeeding or pregnant
- A person who is taking medication for blood pressure
If you have any concerns about whether or not this is a way of eating you should try, we recommend discussing going low carb with your family doctor. They know you and your health situation best.
What Can You Eat on a Low Carb Diet?
So, you can’t eat carbs. What can you eat? Below, we’ve provided a detail list of items, starting from the least carb-containing foods to the most.
Natural & Healthy Fats
On a low carb or keto diet, you can enjoy plenty of butter and olive oil. Oils are great for salads, whereas butter is a wonderful way to cook almost any food.
Fish & Seafood
There’s a ton of options to choose from here. You’ll also get loads of protein from fish and seafood. Some examples include salmon, haddock, tilapia, oysters, shrimp, and more.
Meat is another food group (like the two above) that contains zero carbs and only fats and proteins. Again, there are many options here.
Eggs may contain a low amount of carbs. Yet, they are also full of protein and are so good for you!
Cheese, like eggs, is another great option when you’re starting a low carb diet.
Above Ground Veggies
These contain the most carbs on the list. However, each food item listed here contains less than 5% of carbs. Examples of above-ground veggies include lettuce, broccoli, peppers, and tomato.
Foods to Avoid
What should you steer clear of? Here’s a brief list:
- Fruits, like bananas
More Tips & Tricks
Typically, under 50 grams of carbohydrates per day is considered ‘low carb.’ You may choose to track your food consumption to start, such as by using an app like MyFitnessPal or opting for pre-made meals (such as those offered by Nosh Detox). This can help ensure you stay on track.
Lastly, here are a few other tips to keep in mind:
- Avoid sugary drinks - This includes beer, although the occasional glass of wine is likely okay. If you regularly keep soda or juice in the house, consider giving it away to a neighbor or friend.
- Cut out bread - Bread is a big carb culprit. Keep it easy and cut this food out entirely. Along with refined grains, your body doesn’t need most of what’s in bread.
- Think about your snacks - This is where it can be particularly tough to stick to a low-carb diet. But snacks can be easy. Try almonds, peanuts, hazelnuts, pecans, or cheese for some quick go-tos.
- Eat eggs for breakfast - Doing so makes one meal that much easier!
- Opt for vegetables over potatoes or fries at restaurants.
- Swap regular milk for almond or coconut milk.
- Buy dairy that’s low in carbs, like cheese and Greek yogurt.
- Prepare your food ahead of time - Again, this helps you avoid temptation and makes sticking to your low carb diet easy!
Get Started Today!
Begin clearing out your kitchen! It all starts with what you have. Then, create a grocery list and go get those low-carb foods. This will set you off to the perfect start.
Not sure what to eat? Try our Nosh Detox Food Programmes.