The one thing I quickly realized when following a low carb diet is to BE PREPARED! A lot of us (including me) are lazy cooks. If my husband isn’t cooking for me I would tend to open a can of tuna and have a tuna sandwich. It’s simple, easy and fast and quite filling for me. So, now my husband and I will cook a turkey on the weekend and then I will clean it up and boil the bones to make turkey soup. So now I have cold turkey for my salads and soup which I just have to re-heat all week. My soups are just meat and veggies and sometimes black beans. I never add potatoes or rice to keep the carbs lower. We will cook chicken and do the same thing as turkey.
The other things we prepare for the week are boiled eggs, cut up veggies and lettuce. So, when I am hungry (and lazy or busy) I can simply put a salad together, eat soup or have some boiled eggs with cold veggies. I use MCT oil and balsamic vinegar for my salad dressings and veggie dips with some spices. So, what exactly should I be eating when following a low carb diet?
- Meat – all types of beef, pork, chicken, lamb etc.
- Fish – all types especially those high in Omega 3 such as salmon, mussels, tuna, and sardines
- Chicken – skin on, free range
- Vegetables – all types that grown above the ground. Leafy greens, spinach, broccoli, cauliflower, cabbage, avocados, mushrooms, lettuce. Stay away from root veggies, the ones that grow in the dirt
- Cheese – choose the full fat varieties.
- Cream – full fat, double, whipping.
- Full fat milk – avoid all flavored milks and avoid any milk in large quantities because even though it may only contain 5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs.
- Nuts and seeds – a great snack but just watch not to overindulge as they still have a fair amount of carbs
- Eggs – choose free range if you can
- Fats – use butter, olive oil, coconut oil (high in oleic acid), lard, MCT oil
Foods to Avoid:
- All processed sugar drinks – pop, juice, energy drinks, anything with sugar and carbs
- All cakes, biscuits, jams, sweets.
- All cereals – most cereal contains anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
- Bread, pasta, potatoes, sugar etc. There is little nutritional value in these foods and they are loaded in carbs
- Fruit is something that should be limited because of the high fructose content. It is natures candy. Yes fruit has vitamins and healthy nutrients, but you will be getting far more nutrients from your increase veggie intake. Choose nutrient dense, low carb fruits such as berries. Fruit such as pineapple, mango, and especially dried fruits, should be avoided. Also avoid ALL fruit juices. They have an incredibly high glycemic index, which will make your insulin spike (and start storing fat again). “If you are overweight, fruit is not your friend”.
- All wheat products have a high glycemic index, raise your blood sugar and increase appetite
- Grains avoid all grains including wheat, oats, barley, spelt etc.
- Pasta is extremely high in carbohydrates and has almost no nutritional value
- Starchy vegetables if you can tolerate some carbs, choose highly coloured starchy vegetables such as pumpkin, carrots, beetroot or sweet potato for their wonderful phytonutrients and vitamins.
- Rice very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables or check out cauliflower rice recipes
- Rice crackers these are almost 80% carbs and incredibly processed, especially the flavored ones. Avoid.
- Diet or low fat products check the labels and you will see how processed they are and how much higher in carbs they are compared to their regular version e.g, low fat cream cheese can be up to 15% carbs, whereas the regular is only4%