In my job as a registered dietitian, one of the questions I get the most is about low carb diets. Every person I talk to has a different idea of what “low” means, and every news story I see does too. Is it carb free? Reduced carbohydrates? keto? Sugarfree? Can you totally ignore calories? I loved the recent discussion on TODAY about a Harvard School of Public Health study of effective weight management on a low-carb diet, and my favorite moment was when Al Roker said he eats about 100 grams of carbohydrates per day. I bet that doesn’t sound low carb to a lot of people, but it certainly is. That’s one step to remove some of the mystery! Let’s see if we can clarify a little more.
classifying the main types of diets it all boils down to “macro”— the relative percentages of calories from each macronutrient group of protein, fat, and carbohydrate. In terms of carbs, the main styles are overall healthy, ketogenic, and low-carb, which that study calls the carb-insulin model.
A general, heart healthy diet high in whole grains, fruits, and vegetables is often a dietitian’s first choice, because the best-studied human diets that reduce the risk of chronic disease most fall into this category. They average around 50% of calories from minimally processed carbohydrate sources. Even more can be healthy, most good-quality plant-based diets it will be at least 60% high fiber, with complex carbohydrates.
Instead, ketogenic diets they are extremely low in carbohydrates, requiring less than 5% of calories from carbohydrates to keep you in a special metabolic state called ketosis, which usually results in rapid weight loss. Why not choose that one then? It’s a restrictive format that some people swear by, but for many, it’s a struggle to stick with it long-term. You don’t have to pay much attention to calorie counting, but do You have to pay close attention even to small amounts of carbohydrates. Some people are worried about possible negative health effects, find they don’t fit into their social lives, or just miss bread. About a third of my weight-management clients find me after gaining back what they lost on keto while trying to transition to something less extreme as well.
Enter the low or reduced carbohydrate diet. There’s a lot of variation from person to person, and it’s important to talk to your medical team to make sure it’s right for you, but a low-carb eating style is more like 30-40% calories from carbs, 30-40% fat (emphasis on fish and vegetables), and 30% protein. It doesn’t force your body into ketosis, but this type of plan makes it easier to control your blood sugar and maintain a healthy weight without feeling deprived. It is also possible to continue while eat at your favorite restaurantscook for a family or hold a few indulgences. You can’t totally ignore calories, but keeping your carb portions smaller does a lot of the work.
It sounds easy! Until you go to make your grocery list or place an order from a menu, that is. So what does a low-carb diet really look like? There are as many ways to do it as there are people. Let’s look at three general rules of thumb and some full day menus with real food.
3 rules for eating low carb
Rule #1: Don’t eat all your carbs at once.
Spread your carbohydrate intake throughout the day. If you just save all your delicious carbs and eat them in one big meal, it probably won’t do you much good. Most people find they overeat that way, perhaps because they’re making dinner decisions when their body is frantically sending messages that it needs carbs (all carbs!) right now. Skipping meals or eating very different amounts of carbohydrates at different times of the day means that your body is always trying to catch up with your blood glucose level, and the result is that your levels will be more variable, with some spikes and dips, instead of being softer. upstream and downstream we are looking for.
Rule #2: Combine your carbohydrates with fat, protein, and fiber.
What you eat with your carbs matter. If you try to keep them under control by having nothing more than a glass of juice for breakfast or a mini soda for a snack, the sugars in that drink will be absorbed quickly without any fat, protein, or fiber slowing them down. Even something healthy like a small piece of fruit can spike your blood glucose if you don’t add a handful of nuts or a slice of cheese.
Rule #3: Be careful with sugar.
Although low-carb diets aren’t necessarily totally sugar-free, watch how much you’re consuming. You’ll be healthier if you choose more whole, unprocessed, and sugar-free foods. Sodas, juices, syrupy cafe drinks, the office candy bowl, honey mustard or other sweet toppings, the second trip through the office candy bowl, even more than a spoonful of ketchup really can add. You may be happier if you slowly cut back on those things instead of quitting overnight, but pay attention.
Soon, limit added sugars, try to eat a moderate amount of carbohydrates spread more or less evenly between your meals, and always include some protein, fat, and fiber with your carbohydrates. But what if you never cook? Do you always skip breakfast? Don’t worry, there are still ways to do this that may work for you.
An easier way to follow a low carb diet
Let’s look at a regular eating plan first.
Sure, you can use a food diary app like My Fitness Pal to keep a close eye on your carbs and calories, but the ballpark works for a lot of people! The easiest way to do this is to use the healthy plate method: half non-starchy vegetables, one quarter lean protein, and one quarter starches like rice, beans, pasta, potatoes, or breads. The version you may have seen coming home from school with your kids includes more fruit, but if you’re looking to limit carbs, switch your fruit to one serving at breakfast and another at snack. Choosing high-fiber complex carbs can give you leeway on the carb limit because they lessen the effect on blood sugar, so stick to them at least half the time.
Example of a 30% carb meal plan
So what would a 30% carb day ballpark look like? Here is an example:
Breakfast: 1 package McCann’s Instant Oatmeal with 1/2 cup berries and 1/4 cup walnuts. You could add an egg or sausage on the side. Coffee with a little half and half or even a cup of unsweetened almond milk. (35g carbs)
Lunch: Turkey and cheese deli on rye sandwich with arugula tapenade, mustard and olives. Bell pepper strips and snow peas with ranch dressing. Sparkling water without sugar. (32g carbs)
Snack: Caramel Almond Kind Bar (16 g carbs) or Chobani Mango Greek Yogurt (16 g carbs)
Dinner: 4 oz baked salmon, 2 c. Grilled Mediterranean vegetables tossed with 1 oz Barilla Red Lentil Rotini and Parmesan cheese on top. Hibiscus iced tea. (28g carbs)
Eat on the go? Try This Low Carb Sample Meal Plan
Is it easy to get enough fiber and vegetables if you buy all the meals prepared? No. I wish it had more, but let’s start by just improving your restaurant options and not try to jump straight to the ideal. Getting better is, well, getting better! So if you eat literally every meal in a restaurant or box, this one is for you:
Breakfast: McDonald’s breakfast burrito (26g carbs) with coffee or tea. You can also choose any Jimmy Dean frozen breakfast sandwich (around 30g).
Lunch: Whole Chipotle 30 Steak Bowl. Sugar free iced tea. (23g carbs)
Snack: Starbucks Tall Coffee Latte (15g carbs)
Dinner: 6 oz chili sirloin steak with broccoli and mashed potatoes (42 g carbs). Throw in a no carb White Claw Hard Seltzer if you want to live a little a couple times a week.
A Low-Carb Intermittent Fasting Meal Plan
Not a breakfast person? Try intermittent fasting with an 8-hour eating window, perhaps with your first meal at 11 a.m. and your last at 7 p.m. Most people would aim for around 45 grams of carbs in those 2 meals, hopefully with a nice snack in between.
Lunch at 11am: Healthy Choice Cuban-Inspired Pork Power Bowl (46g carbs)
Snack: 1/2 cup tuna salad with 3 Finn Crisps flatbreads (11 g carbs)
Dinner: 2 chicken enchiladas, cheese and tomatillo sauce, 1/2 cup pinto beans, 1/2 cup cauliflower rice, sautéed bell peppers and onions. (50g carbs)
These are just some examples; there are literally thousands of ways to put together a similar dish. It gets easier over time, but you don’t have to do it perfectly to have an effect. can be slower than your want if you don’t count every gram, but that’s probably what me want. Gradual weight loss is associated with change that is more likely to be sustainable for you, because it gives you time to collect recipes you like and compile a list of meals to go. It often means that you are maintaining or even gaining muscle, especially if you are working out. Ultimately, that gradual approach often means you’re happier, able to choose the foods you really like, keep some treats in your regular intake, and reduce stress. I am a dietitian because I love to love my food. That’s what I want for you too.
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