Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like the ketogenic diet and Atkins diet call for super-low carb limits, you don't actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. In this easy low-carb meal plan, we keep the carbs low, but not so low that you'll miss out on those important nutrients. Plus, we made sure to include enough protein each day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week.
Hi Maya. I LOVE your site!! Interesting, informative with fab recipes and ideas. Hubby and I have just started eating low carb and I have to say, we are not finding it too difficult and I already feel sooo much better!! I find the hardest part is choosing low carb veg, I feel as if we are not eating enough. Any suggestions on how to get more veggies into our diet?
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
"Your body will often shift metabolism when you do something different to it -- but it equalizes -- you see a rapid shift and a return to normal -- and the longer-term studies show normal results in this area," says Sondike. Still, he tells WebMD it's a "smart idea" to take a calcium supplement beginning at the start of your low-carb diet to safeguard against a possible deficiency. Tofu can also be a good source of calcium.
Low Carb Breakfast Ideas: You can find lots of keto breakfast ideas here. I typically only drink bulletproof coffee for breakfast as it keeps me full for hours. I recently posted how I make my bulletproof coffee since I had so many of you ask. To keep it simple at lunch, I prefer to eat leftovers, so I am not spending a ton of time in the kitchen during our homeschool day. I have a big family so to make this happen I often double or triple recipes when I prepare dinner.
What a fabulous start you are making. There is no denying the change will take some time. I know as I have a fussy 7 yr old who even used to hate roast chicken, and last night he went back for thirds!!! or cauliflower rice (makes me a happy mumma). If your daughter loves fruit that is great, but try and get her onto the less sugary fruits and nutrient dense ones like berries and add some cream to keep her full. Take a look at my Kids pages for more ideas and tricks. I always let my youngest choose 1 thing on the plate he doesn’t have to eat but he has to eat the rest, he thinks he has some control so is happy. Just keep trying and do the best you can and be proud of what you are able to change then look back to see how far you have come.
Keto recipes that include nachos?! Oh yes. You’ll begin by making the fat head tortilla chips first. Did I mention you’ll use two types of cheese for this step? Delicious. Next, you’ll load them up with a meaty sauce and finish them off with your favorite toppings, like guac, salsa or sour cream. While these make a delicious keto snack, they’re frankly filling enough to share as a meal.
Carrie, I highly recommend a support group. I personally know a woman “Amanda Rose” who recently lost half her body weight through the Keto Diet and intermittent fasting. You should totally join her Facebook Group. It’s called “Eat Like a Bear” and you can find it by entering the group’s name in the Facebook search bar. She is so amazing and so supportive for people struggling to lose the weight.
No deep fryers or air fryers needed for these wings! Forget those greasy chicken wings you’d order at a restaurant and opt-in for these homemade guiltless garlic parmesan wings. You won’t find rancid vegetable oil, gluten or a deep frier here — just avocado oil, healthy pecorino romano and free-range, organic chicken for a twist on an otherwise unhealthy classic.
If you aren’t already following my Easy Keto/Low Carb Recipe Page on Facebook where I post all my new recipes, you can join here and follow me on Pinterest here. If you are just getting started following a keto diet and would like more information, there are tons of fantastic resources. Amazon has several excellent books you may want to check out here. It’s all about learning what works best for you and your family.
There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
Hi Silvy, these are quite common concerns when starting out low carb. By increasing your healthy fats you will feel full and satiated for longer, than quick burning carbs. You will also reap all the health benefits from lowering your carbs, eating good quality protein and increasing your fats from healthy sources. It may take a while for your appetite to adapt to be running on more fat than carbs, but it is so incredibly wonderful to finally be off the high/low sugar roller coaster. Good luck with starting out and join us on Facebook for daily tips and subscribe for free recipes when I post them. Libby 🙂
In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required
I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods.