Have you been trying a low-carb diet but yet to see results? Perhaps there are things you didn’t do right. And now, you’re confused.
Well, don’t be!
Weight loss goes beyond reducing just your carbohydrate intake. Say that was the case; are you even eating the “low-carbs” in the right proportion? Oh, wait! Do you even know what foods are low-carb?
From our experience attending to weight loss patients across Greenville South Carolina we discovered that many don’t have enough knowledge about low-carb foods. For that reason, we have created this post to help.
Check out our three practical and detailed tips to help you get your low-carb diet spot on!
Know The Low-carb Foods
For a start, you must know what foods are low-carbs. Here are some examples for you:
- Broccoli and cauliflower
- Eggs and unsweetened dairy products
- Leafy green vegetables and fruits
- Lean meats – try chicken breast, pork, or sirloin
- Oils from nuts and seeds such as coconut oil, olive oil, and rapeseed oil
- Plain Greek yogurt and whole milk
In summary, low-carb foods are proteins and fats. So, take more of such and reduce your carbohydrates.
Follow The Adequate Carb Counts And Serving Sizes Of Foods
Reducing your carbohydrate intake is not enough; you should know the limit. So, what is it?
For an effective weight loss diet, limit your carbohydrate intake to a maximum of 50g daily. However, note that a low carb count doesn’t mean you should eat food with poor nutritional content.
In that case, you should know a few foods and their carb content. Here is a list:
Note: the foods listed below all contain 15g of carbohydrates.
- ⅓ cup of cooked rice
- ½ cup corn
- ½ cup beans or legumes
- ½ cup peas
- 1 cup of berries
- 1 slice of bread
- 1 cup of melon cubes
- 2 tablespoons of raisins
- 6 ounces of plain yogurt
- 8 ounces of milk
Pro tip: pick food within the same carb limit but with high nutritional value. For example, whole-grain bread and rice are more nutritious than their white varieties.
Design A Detailed Meal Prep And Plan
This section is where the work lies. By “work,” we mean you have to make an intensive plan for the food you will be eating.
Else, you will fall back into your poor dieting habits. And that would be easy considering that there are thousands of dining options in Greenville South Carolina. South Carolina overall is a tastiness haven!
But leave all that tastiness for now and have a meal prep and plan. Besides, planning saves you money and time.
That said, how do you go about your low-carb meal prep and planning?
- Get a list of easy-to-prepare low-carb foods with long shelf life. Examples of such include chicken lettuce wraps, egg muffins, and protein pancakes.
- Buy the ingredients and make a meal timetable.
- Fix a day, probably a weekend, and prepare your low-carb food for the following week.
- Refrigerate the prepared food, and microwave it before work on weekdays according to your timetable.
In addition to your meal prep, make provision for low-carb snacks. They would add fiber content to your diet and serve as healthy appetizers – if at all you need one.
Here are some healthy snacks you can consider:
- Hard-boiled eggs, and
Overall, know that all carb foods are not the same. You might even need to recycle your diet to get a wholesome result. But for that, you will need an expert.
That point is where we, PHD Weight Loss, come in. We offer personalized weight loss and diabetic diets. Our experts have done that for patients all over Carolina – and with brilliant results.
We can help you too! So, reach out with your queries, and we will get you to your desired weight.