Helpful ways to start a low carb diet.
You have a new healthy eating plan, and you want to give it a red hot go - good on you! Here are your ten points for motivation. Now, before you think morphing your eating habits over to low-carbohydrate intake means just cutting out the pasta and bread, you might want to think again.
We have provided some basic tips and transitioning advice, which could mean the difference between failure and success of your new low carb diet plan.
- Watch every mouthful
Complex carbs are the way forward. These little guys take longer for your body to process into glucose in your blood, providing prolonged energy and more stability in your blood sugar, rather than making it spike like simple carbohydrates are renown for. Most of the complex carbohydrates are higher in fibre, vitamins, minerals and other nutrients beneficial for your body too.
- Low glucose response
Select from produce that puts out lower glucose responses. Some of the fruits and vegetables that provide the lowest glycemic index (GI), meaning they take longer to digest and help delay hunger pangs, include asparagus, Brussel sprouts, broccoli, cauliflower, green beans, mushrooms, spinach, apples, apricots, cherries, plums, strawberries, tomatoes and watermelon.
Higher GI fruits and vegetables such as bananas, beetroots, corn, carrots, potatoes and raisins should not be favoured over those above on this eating plan.
- It’s all on the label
Right there for your beady little eyes, food labelling now includes how many grammes of carbs are in each serving you’re about to consume. Check the label for details on how many carbs are in your favourite foods before chowing down.
- It’s the end of the road for fizzy and flavoured drinks
Packed with low-quality carbohydrates, and not very good for your health full stop; sodas, sports drinks, and some juices need to be removed from your beverage list. Opt for diet sodas if you really feel the urge, sugar-free iced tea, or mineral water with some freshly squeezed lemon or lime instead.
- Dine out with caution
Simply choose a restaurant that has some lower-carb offerings. Obviously, you will want to steer clear of an Italian pizza and pasta restaurant and don’t go overboard on bread and empty carbs at an all-you-can-eat buffet. You’ll thank yourself for not feeling so full and bloated at the end of it anyway.
- Watch your storage space
Simply don’t tempt yourself with foods you should not be eating. Stock your cupboard and fridge with all the healthy fruits and vegetables, fresh fish, lean meat and poultry, and dairy foods.
- It’s all about nuts
Fantastic for a low-carb health kick. Nuts are rich in vitamins and minerals that support a healthy heart; magnesium, folate, copper, arginine, fibre and vitamin E, they are also high in monounsaturated fats that help with weight loss.
- Go lean and keep keen
Fatty meats are high in saturated fats that are bad for the health of your heart. Remove the skin and fat before you cook and go for leaner cuts of pork, beef and poultry. This lower-carb healthy eating plan is not an excuse for substituting by eating more fat.
- Get active
Exercise speeds up your metabolism, strengthens muscles, burns calories and even cleanses your mood at times. Combine exercise with your new low-carb eating plan.
A few quick tips on what you should eat on a low-carb diet:
- Choose wholegrains over refined grains, e.g. brown rice, brown pasta, oatmeal and legumes.
- Favour non-starchy fruits and vegetables with a higher GI rating.
- If you’re feeling like a break from water, try making your own natural iced tea or fresh juice.
- Include plenty of nuts in your diet; slithered almonds as a salad topper or in some Greek yoghurt with healthy, fresh berries is a great snack choice.
- Include some fish in your diet, especially oiler fish like salmon and sardines. Seafood is high in protein, but these oiler types of fish are abundant in Omega-3 fatty acids which are vital to brain and nerve cell functioning, and all over great for your health.
- Use monounsaturated oils like peanut, olive and canola oil for salad dressings and cooking.
- Look out for hidden carbs in sauces and condiments. Where possible, use fresh ingredients as sides and toppers.
Congratulations on making a lifestyle choice to better health and a leaner, cleaner you. Check out our natural tea offerings at Bondi Beach Tea Co., which is a great partner to a healthy eating, diet and exercise plan.