Low Carb Tips – Jumpstarting Your Low-Carb Journey

Low carb tips for diet, limits the intake of starchy vegetables, fruits, grains, breads, and sugar. A healthy amount of carbs in the diet provides the body with much-needed energy. The problem as we know is that an excessive intake of carbohydrates may cause your insulin and sugar levels to increase! We have learned the basics of what is a low-carb diet. We have covered the benefits of a low-carb diet and also common mistakes. Now we will end with tips to get going and begin a low-carb diet today!

Tip #1

When you shop for groceries, pick the foods that trigger a low-glucose response. Some of the foods with a very low glycemic index are apricots, apples, broccoli, asparagus, cauliflower, Brussels sprouts, cherries, celery, grapefruit, cucumber, green beans, mushrooms, lettuce, plums, onions, spinach, sweet peppers, strawberries, zucchini and tomatoes. Foods in the ‘moderate-glycemic index’ category are oranges, orange juice, grapes, cantaloupe, peas, peaches, yams, pineapple, and watermelon. Stay away from high-glycemic index foods such as raisins, potatoes, corn, carrots, beets and bananas.

Tip #2

Snack smart! Just because you’re on a low-carb diet, it doesn’t mean that you have to eat deli meat or cheese as snacks. Try a variety of low-carb snacks such as walnuts, hard-boiled eggs, pecans, fresh veggies with low-fat dips, and ricotta cheese. Watch out for the saturated fat content and the number of calories in the snack you want to eat. Go for the low-fat versions of dairy and keep the portions in control.

Tip #3

Eliminate all foods that are high in carbohydrates. Have a look inside your refrigerator/pantry and remove all junk foods such as pastries, soft drinks, and potato chips. After the junk, it’s the easy-foods’ turn! Remove all the rice, pasta, bread, and grain products. If you can’t do without bread, go for the whole-grain or whole-wheat variety. Make every carb count!

Tip #4

Drink plenty of water. Water is not only important to keep you hydrated, but it also keeps cravings and constipation at bay. Make sure you drink 8-10 glasses of clean and hygienic water every day.

Tip #5

Read the labels carefully! By paying attention to the labels, you can track the amount of carbs in grams in all the foods you consume. This is a good way of controlling your portion size and carb count of your daily diet.

Tip #6

Stick to the real foods. Don’t go for the low-carbohydrate “alternatives” such as pre-packed energy bars or snack bars. And if you find yourself craving sweet foods, eat fat. For instance, if you want to eat eggs for breakfast then cook them in butter. Fry your food rather than buying it from a junk-food outlet.

Remember, if you want your diet to work you must plan it properly and you must also exercise 5 days a week for 45 minutes, at least. And this applies to any diet you want to follow. Start now and drop the fat the low-carb way.

Low Carb Tips – Sample Meal Plan

While there is an endless supply of different variations to a low-carb diet plan one can find and learn about online, it is imperative to at least start off knowing a few basic meal plan ideas to kick-start your low-carb dieting efforts. So while the following meal plan ideas are enough to start with, it is important to note that as with anything “variety is the spice of life” So make sure to learn about and expand your low-carb dieting meal variations.

Breakfast

Option 1:

7 Egg White Omelet – allow 2 yolks only

1 cup veges eg. Mushrooms/capsicums

2 Plain Corn Thins (as an alternative to bread)

Option 2:

1 cup Oats (cooked 2 cups) – (place ½ cup water in oats then cook in the microwave or eat cold

(the alternative is special K flakes or plain muesli with no dried fruit)

1 heaped tablespoon Natural Pineapple or 2 Kiwi fruit or ½ cup frozen berries

Lunch

Option 1:

3 hard-boiled eggs

A large green leaf salad of your choice

2 Tablespoons of low-carb commercial or homemade dressing

Optional: Sprinkle with Spicy Sweet Pecans

Option 2:

200g Cooked Lean Meat: chicken breast, Fish of any kind, Rump Steak, Eggs (10 egg white) (230g raw)

1 full cup greens (coleslaw, herb slaw packs at supermarkets, frozen vege is fine)

Tablespoon of lite oil dressing (Italian, french or olive oil)

1 full cup Basmati Rice (1 cup raw = 1.5 cup cooked). Or medium sweet potato (fist size)

Afternoon Snack

Option 1:

1 oz string cheese

Option 2:

20 Plain Nuts = cashews/almonds or walnuts (inside palm size)

Dinner

Option 1:

6 Egg Omelet with 6 slices smoked salmon with salad on the side

Option 2:

200g Grilled Chicken

2 full cups of greens (coleslaw packs as mentioned)

2 Tablespoon Lite Cottage Cheese – OPTIONAL

Dessert

Option 1:

8-10 strawberries, dipped in

¼ cup sugar-free chocolate sauce (ganache)

Option 2:

½ cup of low sugar Jell-O