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10. Emphasize Non-Starchy Veggies
Vegetables are a valuable source of nutrients
and fibre on a low-carb diet. They also contain
phytochemicals (plant compounds), many of
which function as antioxidants that help protect
you from disease. However, it’s important to select
non-starchy types to keep your carb intake down.
Certain root vegetables and legumes, such as
carrots, beets, sweet potatoes, peas, lima beans
and corn, are moderately high in carbs. There are
many delicious, nourishing low-carb veggies such
as bell peppers, broccoli, asparagus, mushrooms,
zucchini, spinach, avocados, cauliflower, green
beans or lettuce.
Bottom Line: Choose non-starchy vegetables to keep
your carb intake low while maintaining a high intake of
nutrients and fibre.
11. Choose Dairy That is Low in Carbs
Dairy products are delicious and can be very healthy.
They contain calcium, magnesium and other
important minerals. Dairy also contains conjugated
linoleic acid (CLA), a type of fatty acid which has
been shown to promote fat loss in several studies.
However, some dairy foods are bad choices on a low-
carb diet because they are often loaded with sugar
and very high in carbs. Greek yogurt and cheese
are much lower in carbs, reduce appetite, promote
fullness, improve body composition and reduce heart
disease risk factors.
Bottom Line: Choose Greek yogurt and cheese in order to
obtain the benefits of dairy with very few carbs.
12. Eat Healthy High-Protein Foods
Eating a good protein source at every meal can make
it easier to cut back on carbs, and it’s particularly
important if you’re trying to lose weight. Protein
triggers the release of the “fullness hormone” PYY,
reduces hunger, helps fight food cravings and protects
muscle mass during weight loss. Make sure to include
at least one serving from this list of high-protein, low-
carb foods at each meal – Meat, Poultry, Fish, Eggs,
Nuts, Cheese, Cottage Cheese, Greek Yogurt or Whey
protein powder..
Bottom Line: Consuming healthy protein at every meal
can help you feel full, fight cravings and boost your
metabolic rate.
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13. Prepare Foods with Healthy Fats
Fat replaces some carbs and typically makes up over
50% of calories on a low-carb diet. Choose fats that not
only add flavour but also benefit your health. Two of
the healthiest choices are virgin coconut oil and extra-
virgin olive oil. Virgin coconut oil is a highly saturated fat
that’s very stable at high cooking temperatures. Most of
its fat is medium-chain triglycerides (MCTs), which may
reduce belly fat and increase HDL cholesterol. These
MCTs may also decrease appetite. Extra-virgin olive oil
reduces blood pressure, improves the function of the
cells lining arteries and help prevent weight gain.
Bottom Line: Preparing low-carb foods with healthy fats
can enhance flavour, promote feelings of fullness and
improve your health.
14. Start Reading Food Labels
Looking at food labels can provide valuable information
about the carb content of packaged foods. The key is
knowing where to look and whether any calculations
need to be done. It’s also important to look at how
many servings are included in the package, as it’s often
more than one.
Bottom Line: Reading food labels can help you determine
how many carbs are in packaged foods.
15. Count Carbs With a Nutrition Tracker
A nutrition tracker is a wonderful tool for keeping track
of your daily food intake. Most are available as apps for
smartphones and tablets, as well as online. When you
enter your food intake for each meal and snack, carbs
and other nutrients are automatically calculated. Some
of the most popular nutrition tracking programs are
MyFitnessPal, SparkPeople, FitDay and Cron-o-Meter.
These programs calculate your nutrient needs based on
your weight, age and other factors, but you can customize
your daily carb goal and change it when you like.
Bottom Line: Using a nutrition tracking app or online program
can help you monitor and fine-tune your carb intake.
Take Home Message
Transitioning to a healthy low-carb lifestyle can be
relatively easy if you have the right information and
tools.
Originally published in www.authoritynutrition.com by
Franziska Spritzler, RD, CDE