Low Carb Diet Tips & Tricks
A low carb diet became popularized in the 1960s thanks to cardiologist Robert C. Atkins and the "Atkins Diet". This way of eating dramatically cut carbohydrate intake and has since taken on new forms, due to more current research and marketing, like the Paleo Diet and Ketogenic Diet.
The Ketogenic Diet (Keto, for short) has been a go-to approach for many - even some top athletes. This is a low carb, high fat diet. Many studies show that this diet protocol helps many people lose weight and improve their health.
But first: what are carbohydrates and why can they cause weight gain or adverse health effects?! Carbohydrates (carbs, for short) are compounds that contain carbon, hydrogen and oxygen. They are fast burning sources of energy and are broken down into glucose (the main source of fuel for our cells).
There are quite a few forms of carbohydrates. To keep things simple: depending on the type of sugars and starches the carbohydrate is composed of, determines how our body uses and absorbs the carbohydrate.
By increasing fat consumption and greatly decrease carbohydrate consumption, your body can produce ketones & use this source of energy (rather than glucose). Essentially, your body burns through the glucose stores and taps into the ketones for energy.
It is important to remember that individual carbohydrate needs vary. In order to achieve ketosis, you need to determine your carbohydrate threshold: how many grams of carbohydrates can you have per day? Generally, this is around 50g per day. However, things get a little more complicated if you begin to factor fiber content into these grams of carbohydrates. Newer research suggests that individuals should look at the net carbs per day: this refers to the amount of carbohydrates absorbed by the body. To calculate the net carbs in whole foods, subtract the grams of fiber from the total number of carbs.
For example, a 100g apple contains 14g of carbohydrate and 2.5g of fiber = 12.5g of net carbs.
Is your head spinning yet?! Fear not! If this approach seems like something you'd like to learn more about and try yourself, our low-carb keto meal delivery can help. We can also refer you to one of our nutritionists or dieticians to help get you started and choose your delicious prepared low-carb, keto meals.
Here are some other quick tips to a successful low-carb, high-fat keto diet meal plan:
- Eat lots of cruciferous vegetables and leafy greens like: cauliflower, broccoli, brussels sprouts, Swiss chard, spinach, kale and lettuce
- Add extra fat like high-quality olive oil, nuts, seeds and avocado to meals
- Balance your plate with protein
- Replace apples and bananas with walnuts and Brazil nuts
- Replace potatoes and sweet potatoes with parsnips and butternut squash
- Replace pasta and noodles with zucchini spirals and spaghetti squash