A low carb diet plan is an eating approach that typically limits your intake of carbohydrates, often to less than 50 grams per day. Instead, you can eat higher-protein foods like lean meats, fish and eggs as well as healthy fats such as olive oil, avocados and nuts. Some people also add in berries and non-starchy vegetables to make sure they’re getting enough fiber, too. This type of diet isn’t for everyone, and it’s always best to talk with your doctor or dietitian before trying it.
In general, the goal of a low-carb diet is to help you lose weight. But it can also help you manage your diabetes, improve your cholesterol and reduce the risk of heart disease. And many people who have metabolic problems — including obesity, insulin resistance and type 2 diabetes – do better with lower carbs.
Carbohydrates provide our bodies with important nutrients, especially fiber, that help us feel full and satisfied. Those who follow a low-carb diet can still get those important nutrients from a variety of foods, such as whole grains, beans and fruits. They just have to plan ahead.
For example, if you go on a low-carb diet, you might need to take calcium supplements to prevent deficiency. This is because you may cut out a lot of dairy products in your new eating plan. But you can compensate by eating plenty of leafy greens and tofu, which are high in calcium. It’s also a good idea to drink plenty of water, which can help you stay hydrated as your metabolism shifts to burn more fat for fuel.
Other potential problems include constipation and the loss of certain nutrients, such as potassium. “When you start reducing carbohydrates, you tend to decrease fiber and increase your reliance on high-fat foods, which are not known to be great sources of potassium,” says Sondike. He recommends using Morton’s Light Salt (a potassium chloride product) to add back any lost potassium from your low-carb diet. You can also get more potassium by eating a few servings of fruits, yogurt or beans and by adding in extra nuts.
When you’re dining out on a low-carb diet, look for proteins that aren’t breaded or battered. Check the restaurant’s menu online prior to your arrival and try to order meals that are lower in carbs than usual. For instance, replace burger buns with lettuce wraps and skip fries. Instead, choose a side of broccoli or other veggies that are low in carbs.
It’s also smart to stock up on food items to keep at home that fit your meal plan, such as frozen meals or protein powder, canned tuna or salmon and berries. This can prevent you from going hungry when you can’t eat at restaurants or when you are busy and don’t have time to prepare meals. And it’s important to avoid keeping carbohydrate-heavy foods at home, too. Doing so will help you resist the temptation to cheat on your meal plan.