One of the hardest things about following a new diet is the planning they require. To successfully follow any diet, especially a low-carbohydrate one, it requires you to plan ahead to make sure you are eating all of the essential nutrients your body needs. The diet typically includes fruits and vegetables that are high in proteins to ensure that the body is provided with the nutrients it needs for healthy functioning.
Here are some tips to follow when on a low-carb diet to ensure the best outcome and enjoy optimal benefits:
1. Identify low-carb foods
They primarily include the following foods that can be included in your diet:
- Lean meats like sirloin, chicken breast, or pork
- Fish
- Eggs
- Leafy green vegetables
- Cauliflower and broccoli
- Nuts and seeds
- Oils like olive oil and coconut oil
- Fruits like apples, blueberries, and strawberries
- Unsweetened dairy products
2. Understand the servings of a low-carb diet
Remember that such diets allow only 20 to 50 grams of carbohydrates per day to ensure that the diet’s nutrient value is intact.
3. Adhere to a meal plan
Daily and weekly meal plans help adhere to a proper meal plan when following a low-carb diet.
4. Meal prep
It is beneficial for you to prepare your meals ahead of time. This will help avoid making unhealthy food choices, and it will also save time and money. Listed below are some low-carb diet food options that you can prepare in advance:
- Egg muffins
- Greek yogurt bowls
- Protein pancakes
- Chicken lettuce wraps
- Protein and vegetable stir without rice
5. Carry low-carb snacks
Always carry low-carb snacks with you to avoid binging on unhealthy food that is rich in carbohydrates. Here are some popular low-carb snack options:
- Hard-boiled eggs
- Unsweetened yogurt
- Carrots
- Nuts
6. Consider carb cycling
Carb cycling means a planned dietary cycle of eating low-carb foods for a certain number of days and following it up with a day of high-carb meals. Carb cycling helps the body avoid fat-burning plateaus, but you must consult your doctor or nutritionist before starting carb cycling.
7. Understand that not all carbs are created equal
Remember that carbs come in different forms, and most simple carbs typically consist of easy-to-digest sugars. Foods like white sugar and white flour also fall into the category of simple carbs. On the other hand, foods that take longer to digest fall into the category of complex carbs. Nutrient-rich foods, for example, bananas, beans, and fiber-rich foods are from this category.
8. Learn about the alternatives to certain foods
This helps you maintain a low-carb and healthy diet:
- Portobello mushrooms instead of buns
- Spaghetti squash instead of noodles
- Zucchini ribbons instead of pasta
9. Exercise
Do not forget to exercise while following a low-carb diet as it is important for overall health. According to the Centers for Disease Control and Prevention, adults should indulge in moderate-intensity exercise for at least 150 minutes every week to keep healthy.
10. Consult a doctor
This is important before starting a low-carb diet, or it can lead to various short- or long-term health conditions like constipation, cramping, palpitations, headache, brain fog, nausea, lack of energy, and bad breath.
