Does this sound like you? After a day on the go, you come home, make a pot of spaghetti, slice up a loaf of bread and eagerly anticipate a scoop of ice cream for dessert.Its true, you have a love affair with carbs! At Bobs Red Mill, we produce flour, rice and grains of all sorts, and we love our hearty, wholesome carbs as much as you do. But sometimes you may decide you need a break!Sticking to a low carb diet plan can at first feel difficult. But once you get in the flow, youll find that a low carb diet still offers endless options for getting crafty in the kitchen and filling your body with things that make you feel good. From tasty alternatives (like eggplant instead of pizza crust) to snack planning, weve included our 10 top tips for sticking to a low carb diet. But first, some basics:
What Is a Low Carb Diet?
With a low carb diet plan, youre restricting carbohydrates that are found in bread, pasta, grains and sugars, and instead, focusing on healthy fats, protein and produce.
What Can I Eat on a Low Carb Diet?
When it comes to low carb diet foods, there is an abundance of delicious ingredients to focus on while still limiting your carb intake. Here are a few ideas to add when crafting your shopping list.
What to Eat
Meat (beef, lamb, chicken)
Fish
Eggs
Leafy greens
Nuts (like almonds and walnuts)
Seeds
Nut butter
Oil (olive, avocado, coconut)
Berries (strawberries, blueberries, raspberries)
Apples
Whole milk
Plain Greek yogurt
What to Avoid
Refined grains (wheat, pasta, bread)
Diet and low-fat products
Processed foods
Starchy vegetables
Sugar (soda and candy)
Artificial ingredients
1. Experiment with Alternatives
Choosing to go low carb is all about being willing to experiment with alternatives. These days, there are so many creative options and alternatives to traditional carb-filled foods. How about eggplant in place of crust for pizza, or zucchini instead of noodles? You can even use an avocado split in half as bread for your chicken salad sandwich or a lettuce wrap as a bun for your burger. Once you start thinking outside of the box, youll find theres a wide array of options for the low carb enthusiast.
2. Cook at Home
Unless youre eating at a restaurant that has the nutritional information printed on the menu, chances are you might not realize all thats going into your meal. Theres a lot of sneaky sugars out there and carb-filled dishes, so if you make an effort to cook more often at home, youll be able to control what ingredients are going into your lunches and dinners. Of course, its always fun to go out and about with family and friends, so when you do, just try to be conscious of what youre ordering. And dont be afraid to ask questions!
3. Avoid Sugar
On a low carb diet, youre minimizing your intake of sugar. Sugar can sneak up anywhere, and youll find it in everything from low-fat dairy products to salad dressings. Avoid sugar; instead, treat yourself to fresh berries with homemade coconut cream or sliced apples with almond butter. A glass of red wine or dark chocolate is okay in moderation, too!
4. Make a Meal Plan
If you have a meal plan prepared for the week, it helps with everything from grocery shopping to dinner prepping (so you can avoid the standard what in the world should I make for dinner? question). To say on track with your meal planning, use a notebook to stay organized and to keep things fun! Switch your meals up based on whats in season, and fill your meals with vibrant produce like tomatoes, squash and berries.
5. Try Weekly Meal Prep
Meal prep takes meal planning to the next level! Meal prep is beneficial for a whole wide range of reasons. If youre especially busy during the week, meal prepping will save you time and energy. Coming home to a spaghetti squash casserole thats already been made, popping it in the oven and relaxing for a bit with a good booksounds blissful, right? Not only is meal prep convenient, but it helps limit unhealthy food choices that often happen when youre in a rush. You can prepare everything from chicken wraps to stir-fries to yogurt bowls. Its good to think of meals you can freeze, too, and serve alongside a quick, fresh salad or roasted vegetables.
Meal Prep Ideas
Here are some of our favorite meal prep options to get your creative cooking juices flowing.
Burrito bowls
Breakfast egg muffins
Meatballs with spaghetti squash
Zucchini lasagna
Coconut curry soup
Cauliflower rice and shrimp
Thai lettuce wrap
Crustless quiche
Paleo pizza
Greek chicken
Fajita bake
Tuna salad on arugula
Hawaiian chicken
Burgers with a lettuce wrap
Beef and broccoli
Salmon with roasted vegetables
Simple roasted chicken and veggie bake
Shrimp with zucchini noodles
6. Plan Your Snacks
If you get hungry when youre out and about or at work, it might be tough to find nutritious carb-friendly snacks in the vending machine (unless you stumble upon some kale chips or raw almonds). Planning your snacks ahead of time will encourage you to stay on track with your eating habits. Bring pre-portioned berries, a handful of nuts, a hardboiled egg or a sliced avocado with you on your outing. You can also find recipes for low carb granola bars or low carb muffins and make a batch to keep for the week.
Snack Ideas
Pack up a few of these snacks for times when youre out and about or on the go!
String cheese
Avocado
Hard boiled egg
Raw almonds
Low carb granola bars
Nut butter energy balls
Kale chips
Raw bell pepper
Celery and nut butter
Tuna salad
Chicken salad
Avocado pudding
Sliced apples
Berries
Kale chips
Deviled eggs
Homemade trail mix
Leftover roasted veggies
Full-fat Greek yogurt
7. Think Abundance, Not Restriction
When starting any diet, its easy to think of the things youll miss rather than what youll gain. Yes, you might be saying farewell to traditional pizza crust, but youre replacing it with interesting things like mushroom caps and cauliflower crusts. Chances are these arent the first ingredients you reach for when making a pizza, but once you get into the flow, youll notice how many wonderful ingredients abound during the different seasons.
8. Hydrate
Drink your water! Whatever diet youre following, its always important to stay hydrated and drink your water. Avoid sugary drinks and sodas and replace them with plain and sparkling waters (always check to make sure theres no added sugar). Having lemons, limes and other citrus on hand to integrate into your hydration routine keeps things tasty and fun! You can experiment, too, and try out different infused waters to keep in the fridge (like lime and basil or lemon and blueberry). When it comes to top tips for healthy eating, our friend Sarah Herman says, Hydratealways drink water throughout the day. And we couldnt agree more!
9. Stay Active
If youre considering a low carb diet or just starting one, youre probably not thinking of running a marathon anytime soon or engaging in activity that is overly strenuous. Instead, find a way to be active that feels good and puts you in a positive mental state. Maybe youve been wanting to try a new yoga class or join a weekly walking group. If youre staying active, youre more likely to feel good and make good food choices. Plus, when youre at home, its easier to reach for that bag of potato chips or milk chocolate bar! Keep yourself busy by doing things that make you feel good. Better yet, find a good playlist or exercise buddy to keep you motivated! Whether you've incorporated a low carb diet for weight loss or other reasons, staying active is going to be key to making sure you sustain energy.
10. Create Your Own Plan
Following a new diet or making a lifestyle change that involves your eating habits is different for everyone. As with anything, it might take some time to get into the groove and find a particular plan that works best for you. Dont get discouraged if you break the rules and have a slice of regular pizza or a piece of cake. The important thing is to acknowledge how each food choice makes you feel, and to eat what makes you feel good from the inside out!When youre following a low carb diet plan, fueling your body with ingredients like fresh produce, healthy fish and meats, good fats, fruits and lots of water is key! Between meal planning and staying active, we hope these 10 tips for sticking to a low carb diet have you feel empowered and invigorated. Have any of your own tips for sticking to low carb diets? Wed love for you to share them with our readers in the comments below! Were always on the lookout for helpful and healthy tips. From all of us at Bobs Red Mill, thanks for reading! Were wishing you happiness, health and a fun food journey ahead!