Low-carb eating is growing in popularity
Low-carb eating has become a popular dietary strategy in recent years, especially among people who want to lose weight or better manage their blood sugar levels. The idea behind a low-carb diet is to reduce carbohydrate intake and replace it with fats and proteins.
This can lead to weight loss, improved energy levels and various health benefits. But what exactly does low-carb eating entail, and how can you effectively incorporate it into your daily meals?
At NewFysic, we have a team of coaches and dietitians who have in-depth and years of knowledge and experience in nutrition and weight loss. In this article, we explore the basics of low-carb eating and provide tips for breakfast, lunch and dinner.
What is low-carb eating?
Low-carb eating means limiting the amount of carbohydrates you consume daily. Carbohydrates are a macronutrient found mainly in foods such as bread, pasta, rice, potatoes and sugary products. In a low-carb diet, these foods are replaced with foods rich in protein and healthy fats, such as meat, fish, eggs, nuts, seeds, and vegetables.
For example, a typical low-carb meal would consist of a piece of meat or fish, a serving of green vegetables, and a source of healthy fats such as avocado or olive oil. The goal is to limit your carbohydrate intake to about 20-50 grams per day, depending on your personal goals and health status.
Why eat low-carb?
There are several reasons why people choose a low-carb diet. One of the main reasons is weight loss. Low-carbohydrate diets can help you lose weight quickly because they lower insulin levels, making it easier for the body to burn fat for energy.
In addition, low-carb eating can help control blood sugar levels, which is especially beneficial for people with diabetes or insulin resistance. Eating fewer carbohydrates can prevent spikes in blood sugar and help stabilize energy throughout the day.
Other benefits of low-carb eating include improved mental focus, reduced feelings of hunger and a lower risk of heart disease by lowering triglycerides and increasing good HDL cholesterol.
Low-carb eating recipes
There are numerous delicious and nutritious recipes available for those who want to eat low-carb. Here are some ideas for each meal of the day:
Low-carb eating breakfast
A low-carb breakfast can range from eggs in various forms to smoothies and yogurt with nuts. Here are some examples:
- Omelette with vegetables: Beat two or three eggs and fry them with spinach, peppers, mushrooms and a little cheese.
- Avocado with smoked salmon: Cut an avocado in half and stuff it with slices of smoked salmon and a little lemon juice.
- Chia seed pudding: Mix chia seeds with unsweetened almond milk and refrigerate overnight. Add berries and nuts for extra flavor.
Low-carb eating lunch
For lunch, there are many low-carb options that will keep you satiated and energized:
- Chicken salad: Mix grilled chicken breast with mixed vegetables, avocado and a dressing of olive oil and lemon.
- Stuffed peppers: Fill half peppers with a mixture of minced meat, tomatoes, and herbs. Bake them in the oven until cooked through.
- Caesar salad without croutons: Make a classic Caesar salad with romaine lettuce, chicken breast, Parmesan cheese, and a yogurt-based dressing.
Low-carb dinner
Dinner can consist of a combination of proteins and vegetables, keeping carbohydrates to a minimum:
- Salmon with broccoli: Bake a piece of salmon in the oven and serve it with steamed broccoli and a sauce of lemon and dill.
- Courgetti Bolognese: Replace pasta with zucchini strands (zucchini) and serve with a classic Bolognese sauce of minced beef and tomatoes.
- Grilled Chicken with Cauliflower Puree: Serve grilled chicken breast with a creamy puree of cauliflower and garlic.
Conclusion
Low-carb eating can be an effective way to lose weight, lower blood sugar and improve your overall health. By consciously choosing foods rich in protein and healthy fats, and avoiding sugar and processed carbohydrates, you can enjoy delicious meals that fit within a low-carb diet.
With a little planning and creativity, it is easy to find nutritious and flavorful breakfast, lunch and dinner options that will help you achieve your health goals. Keep in mind to read up or get educated on low-carb eating to ensure you have a balanced diet.
Sources:
https://www.health.harvard.edu/blog/low-carb-diet-helps-cut-blood-sugar-levels-in-people-with-prediabetes-202301032869
https://diabetesjournals.org/spectrum/article/33/2/133/32999/Low-Carbohydrate-and-Very-Low-Carbohydrate-Diets
https://www.nejm.org/doi/full/10.1056/nejmoa022207
https://www.dietdoctor.com/low-carb
