HOW TO: START A LOW CARB DIET

WHAT CAN YOU EAT?

Protein

Beef, Chicken, Pork, Eggs, Fish, Shellfish, Fowl, Wild Game

Dairy

Cheese, Sour Cream, Cream Cheese, Heavy Cream, Unsweetened Yogurt

Fats and Oils

Olive Oil, Nonhydrogenated Vegetable Oils, Animal Fats, Mayonnaise, Peanut Butter

Non-Starchy Vegetables

Asparagus, Avocado, Broccoli, Cauliflower, Celery, Cucumber, Lettuce, Peppers, Pickles, Olives

Nuts & Seeds

Nuts, Peanuts, Nut Oils and Flours, Seeds (Pumpkin, Sunflower, etc.)

Beverages

Water, Unsweetened Tea, Coffee with Artificial Sweetener and Heavy Cream, Diet Soda

HOW DO YOU COUNT CARBS?

• Only count Net Carbs. Net Carbs = Total Carbs – Fiber
• Use an app like MyFitnessPal or LoseIt to track your intake.
• Watch out for hidden carbs in things like sauces and beverages.

WHAT DOES A TYPICAL DAY LOOK LIKE?

This is an 1800 calorie, 25g net carbohydrate sample meal plan that would be considered a very low carbohydrate diet that would be suitable for a ketogenic or Atkin’s diet plan where the aim is to consume 65% of calories from Fat, 30% of calories from Protein, and 5% of calories from Carbohydrates.

Breakfast

2-Egg Omelet with 1oz Cheedar Cheese (cooked in butter) and 3 pieces of Bacon

480 calories, 2 net carb

Lunch

Chipotle Salad Bowl (Chicken, Romaine Lettuce, Black Beans, Fajita Vegetables, Tomatillo Red-Chili Salsa, Sour Cream, Cheese)

570 calories, 18 net carbs

Dinner

6oz Cheeseburger and ½ cup of Broccoli with Garlic and Olive Oil

750 calories, 5 net carbs

DAILY TOTAL 1800 Calories 25g Net Carbs

HOW DO YOU GET STARTED?

Step 1: Benchmark

Before you get started, hop on the scale and get a weight measurement. Additionally, use a tape measure to measure the circumference of your waist, arms, thighs, etc.

Step 2: Prep Your Home

Start to slowly get rid of products in your pantry that aren’t conducive to low carb dieting, as well as anything that might tempt you to cheat.

Step 3: Plan Your Meals

Sticking to any diet is way easier if you plan ahead. If you always have healthy, filling, tasty food on hand, you’re less likely to stray from the plan. Look up recipes and plan out your whole week.

Step 4: Go Shopping

Buy the products you need to cook the meals you’ve planned out. While you’re in the grocery store, scope out their selection of low carb products (snacks, condiments, dressings, etc.) and stock up.

Step 5: Track Daily Progress

The best way to guarantee success is to track all of your food intake, exercise, and weight on an app like MyFitnessPal or LoseIt. Just think about all the pretty charts and data you’ll have!

Step 6: Stay Motivated

Take it one day at a time, and don’t be worried if your weight or measurements seem to plateau for a few days. Weight loss is about long term trends, not daily fluctuations.

Want to learn more? Get free low carb meal plans at LowCarbDieting.org

The content above is for informational purposes only. Consult your physician before making any changes to your diet.