Carb Diet Plans: Counting Carbs, Counting Benefits

Carbohydrates, or carbs, are one of three main food types that the body needs to work properly. The other two are protein and fat. Carbs are an essential energy source, but if a person consumes more than they require, the body stores them as fats. A low-carb diet is often used to promote weight loss and stabilize blood sugar levels. This type of diet restricts carbohydrates, such as those found in pasta, bread, and sugary foods, and replaces them with high-protein, high-fat, and vegetable-based foods.

There are several types of low-carb diets, including the paleo, keto, and Atkins diets, which vary in their exact nutritional composition but all prioritize proteins and fats over carbs. A typical low-carb diet usually contains less than 26% of total daily calories from carbs, which is fewer than 130 grams of carbs per day for those following a 2000-calorie diet.

While a low-carb diet can be effective for weight loss, it may not be suitable or sustainable for everyone. It is important to consult with a doctor or dietitian before starting any new diet plan to ensure it is safe and appropriate for your individual needs and health goals.

How to avoid constipation

Constipation is a common side effect of a low-carb diet, but there are several ways to avoid it.

Firstly, it's important to understand what constitutes constipation. The medical definition is having fewer than three bowel movements per week. However, what's considered "normal" varies from person to person. Aside from the frequency of bowel movements, other symptoms of constipation include abdominal pain, bloating, and straining or discomfort during bowel movements.

There are several reasons why a low-carb diet might lead to constipation. One of the main reasons is a sudden decrease in fiber intake, as many high-fiber foods like bread, pasta, fruits, and beans are restricted on a low-carb diet. Additionally, dehydration can contribute to constipation, and the transition to a low-carb diet can lead to increased urination and fluid loss, resulting in mild dehydration.

Stay Hydrated:

Adequate hydration is essential for preventing constipation. Aim to drink enough water throughout the day, and ensure your urine is clear or light yellow, indicating good hydration. Avoid excessive caffeine intake, as it can contribute to dehydration and sodium loss.

## 2. Increase Salt Intake:

Adding a bit more salt to your food can help with fluid retention and dehydration prevention. A good starting point is between four and six grams of sodium per day (about 2.5 teaspoons).

## 3. Eat More Fiber:

Focus on including plenty of high-fiber, low-carb foods in your diet. Above-ground vegetables, nuts, and seeds are excellent sources of fiber. The recommended daily fiber intake is 25 grams for women and 38 grams for men. Avocados, broccoli, asparagus, nuts, and seeds are all good choices.

## 4. Take Magnesium Supplements:

Magnesium is a well-known laxative and can help with constipation. Start with a lower dose of around 600 mg and increase up to 1,000 mg daily if needed.

## 5. Add Medium-Chain Triglyceride (MCT) Oil:

MCT oil can help promote ketosis and stimulate gut motility and bowel movements. Start with one to two tablespoons and slowly increase if needed.

## 6. Stay Physically Active:

Regular physical activity can help improve constipation. Even light exercises like walking can be beneficial, and they can also help reduce stress and anxiety, which can contribute to constipation.

## 7. Try Probiotics:

While research on probiotics is ongoing, some studies suggest that certain probiotics may help relieve constipation and improve bowel health.

## 8. Consider Fiber Supplements:

If dietary changes alone are not sufficient, you can try fiber supplements like psyllium husk. However, be cautious with powdered supplements that contain sugar or sugar substitutes, as they can impact your blood glucose levels.

## 9. Avoid Stimulant Laxatives:

Unless advised by your doctor, avoid stimulant laxatives, enemas, and herbal remedies. These can come with side effects and risks, and they may not provide long-term relief.

Remember, if constipation persists or becomes severe, consult your doctor. They can help determine if there are any underlying health conditions contributing to your constipation and provide personalized advice.

How to avoid dehydration

Dehydration is a common issue on a low-carb diet, especially when you are just starting out. This is because the body switches from using carbohydrates for fuel to burning fat, which leads to a loss of water and electrolytes. Carbohydrates help the body retain water and sodium, but when you reduce your carb intake, the water and electrolytes are lost too.

Start Your Day with Water

Drink a glass of water when you wake up and aim for around eight glasses throughout the day. This can vary depending on factors such as your weight, activity level, and location.

Keep Water Nearby

Having a glass of water nearby will remind you to drink more. You can also download a water-tracking app or buy a tracking bottle to monitor your intake.

Include Other Hydrating Liquids

While water should be your main source of hydration, you can also include low-sugar broths, juices, sports drinks, and popsicles.

Eat Whole Foods

Include foods with high water content, such as leafy vegetables, avocados, cucumbers, and celery. Nuts and seeds are also high in electrolytes, which are essential for hydration.

Monitor Your Urine Colour

Check the colour of your urine to ensure you are well-hydrated. It should be light yellow or clear. Dark yellow urine is a sign of dehydration.

Increase Electrolyte-Rich Foods

Eat foods that are rich in electrolytes, such as leafy greens, avocados, nuts, and seeds. Electrolytes are essential for maintaining hydration and include sodium, potassium, magnesium, and calcium.

Avoid Dehydrating Substances

Limit your intake of alcohol and caffeine, as these can contribute to dehydration.

Set Reminders

Use reminders on your phone to prompt you to drink water regularly throughout the day.

Infuse Your Water

Add flavour to your water by infusing it with fruits, herbs, or vegetables. This will make it more enjoyable to drink and help you stay hydrated.

Choose Hydrating Snacks

Opt for hydrating snacks such as whole fruits like peaches, plums, and berries, which have high water content and are lower in carbs.

By following these tips, you can help ensure you stay properly hydrated while on a low-carb diet and avoid the unpleasant symptoms of dehydration.

Breakfast ideas

Breakfast can be a challenging meal when following a low-carb diet, as many traditional breakfast foods are loaded with carbs. However, there are plenty of delicious and satisfying low-carb breakfast options to choose from. Here are some ideas for a nutritious and filling breakfast that will help you stick to your low-carb diet:

Omelettes and Frittatas:

• Spinach and goat cheese omelette: Sauté spinach in a pan, then pour in whisked eggs, heavy cream, salt, and pepper. Once the eggs start to set, add the goat cheese and fold the omelette.
• Healthy pepper, tomato, and ham omelette: Using fewer yolks lowers the cholesterol in this healthy omelette.
• Goat's cheese, pea, and bean frittata: A tasty and healthy option that's perfect for using up leftovers in your fridge.
• Avocado and smoked salmon omelette: This protein-packed omelette will keep you full until lunch.

Eggs:

• Baked avocado eggs: Remove the pit from an avocado and scoop out some flesh to make room for an egg. Bake in the oven and top with your choice of toppings, such as bacon bits, cheese, chives, or tomatoes.
• Shakshuka: A delicious and easy way to cook eggs, shakshuka is a perfect dish for a crowd. It's traditionally served with bread, but it's also great on its own.
• Deviled eggs: A simple and tasty option, served alone or with veggie bacon or tuna.
• Egg muffins: Protein-packed and perfect for busy mornings, these can be made ahead of time and frozen for a quick breakfast on the go.

Pancakes and Waffles:

• Low-carb pancakes: Made with cream cheese, stevia, vanilla extract, and olive oil, these pancakes are a tasty treat for a low-carb breakfast.
• Almond flour waffles: Blend almond flour, baking powder, monk fruit extract, Greek yogurt, and melted butter, then cook in a waffle maker. Top with berries, sugar-free syrup, or jam.

Smoothies and Puddings:

• Blueberry and banana power smoothie: Blend blueberries, banana, tofu, and almond milk for a creamy and filling smoothie.
• Chocolate chia pudding: Combine coconut milk, chia seeds, sugar-free maple syrup, and vanilla extract. Refrigerate overnight and top with fresh fruit, nuts, or seeds.

Other Savoury Options:

• Baked eggs and zoodle bundles: Zucchini bundles topped with pesto-yogurt and a baked egg—a satisfying and vegetarian low-carb option.
• Low-carb bacon and broccoli egg burrito: A creative take on the traditional breakfast burrito, using an egg "wrap" made from a thin omelette.
• Cauliflower hash with sausage and eggs: A healthier version of breakfast hash, using cauliflower rice and turkey sausage.
• Veggie breakfast bakes: A vegetable-packed alternative to a fry-up, with eggs, avocado, and healthy fats.

Lunch ideas

Lunch is a great opportunity to eat a variety of healthy, low-carb foods. Here are some ideas for low-carb lunches that are both delicious and nutritious:

Chicken Cobb Salad

A protein-packed salad filled with chicken, bacon, egg, and your choice of vegetables. You can prepare this ahead of time and store it in a jar with the dressing at the bottom. When it's time to eat, simply pour the salad into a bowl and enjoy!

Shrimp Scampi Spaghetti Squash

This dish replaces traditional pasta with spaghetti squash, making it a healthier option without compromising on taste. It's a low-carb, high-protein meal that will keep you full and satisfied.

Philly Cheesesteak Lettuce Wraps

Gluten-free and low-carb, these lettuce wraps are a delicious and hearty option for lunch. You can make them in under 30 minutes, so they're perfect for a quick and easy meal.

Chicken Salad with Roasted Grapes and Almonds

This chicken salad recipe takes your typical lunch option up a notch. It features leftover rotisserie chicken, roasted red grapes, chopped shallots, smoked almonds, and a mayonnaise-based dressing with tarragon and Dijon mustard.

Bruschetta Chicken

This one-pan, gluten-free, and dairy-free dish is a tasty alternative to traditional breaded chicken. The secret is to make sure your skillet is hot enough to get a crispy texture.

Whole30 Chicken Meatballs and Cauliflower Rice with Coconut-Herb Sauce

A juicy and tender take on the classic spaghetti and meatballs, this low-carb option won't leave you feeling sluggish. The cauliflower rice is a great way to reduce carbs without sacrificing taste.

Family-Style Chicken Caesar Salad

Skip the croutons and you've got yourself a high-protein, low-carb salad with only 8 grams of carbs per serving. The garlic, olive, and Worcestershire dressing will make you forget all about the bread.

Pesto Zoodles

With zucchini noodles and a delicious pesto sauce, this vegetarian, gluten-free meal has just 14 grams of carbs. It's a quick and easy option that you can prepare in 30 minutes or less.

Mediterranean Tuna Salad

This upgraded tuna salad is tossed in a light red wine vinaigrette. It's a gluten-free, dairy-free option that you can prepare in less than 30 minutes.

Baked Sesame-Ginger Salmon in Parchment

This make-ahead dish is a great option for meal prep, as it yields six servings and only takes 30 minutes to make. It's a healthy, low-carb choice for lunch and minimizes cleanup time.

Crispy Thai Steak Salad

This low-carb salad features seared steak slices on a bed of crisp lettuce, cucumbers, and fresh herbs, topped with roasted cashews. The Thai-inspired peanut dressing adds a tangy and spicy kick to this flavorful dish.

Lean Pork Meatballs

These meatballs are made with lean pork and chia seeds, making them a satisfying and healthy low-carb option. Serve them with a simple side salad, roasted veggies, or cauliflower rice for a well-rounded meal.

Low-Carb Beef Chili Bowl

This hearty and healthy lunch option replaces beans with tomatoes and roasted red peppers to reduce carbs. It's a delicious and satisfying meal that will keep you full throughout the day.

Asian Turkey Lettuce Wraps

Ground turkey, seasoned with ginger, garlic, and soy sauce, is cooked with mushrooms and water chestnuts for added texture and flavor. Served in crisp lettuce leaves, these wraps are a tasty and easy low-carb lunch option.

Cauliflower Fried Rice with Crispy Tofu

This 30-minute meal prep recipe is a great way to incorporate cauliflower, a versatile low-carb ingredient. It's a tasty and healthy option that you can show off to your colleagues.

Chicken Pomegranate Salad

A colorful and fresh salad featuring chicken, mixed greens, and pomegranate seeds, tossed in a simple balsamic vinaigrette. It's a light and flavorful low-carb option for lunch.

Low-Carb Carne Asada Steak Tacos

These low-carb tacos use crunchy jicama shells instead of traditional tortillas. You can prepare the filling ahead of time and keep the shells separate until you're ready to eat.

Dinner ideas

Day 1

Roasted salmon and broccoli with olive oil. Salmon is a great source of protein and healthy fats, while broccoli is packed with vitamins and fibre.

Day 2

Grilled chicken breasts topped with cheese and bacon. Chicken is a lean source of protein, and can be enjoyed with cheese and bacon in moderation.

Day 3

Roasted salmon and broccoli with olive oil. Salmon is rich in omega-3 fatty acids, and broccoli is a nutritious, low-carb vegetable.

Day 4

Bacon-wrapped scallops and asparagus. Scallops are a good source of protein and low in calories, and asparagus is a nutrient-dense vegetable.

Day 5

Skirt steak with bell peppers and onions. Steak is a great source of protein and iron, and can be paired with peppers and onions for added vitamins and fibre.

Day 6

Grilled basil chicken and tomatoes. Chicken is a versatile and lean protein source, and tomatoes add a boost of antioxidants and vitamins.

Day 7

Low-carb curry chicken with cauliflower rice. Chicken is a great option for low-carb dinners, and cauliflower rice is a creative way to enjoy rice while cutting down on carbs.

Day 8

Low-carb Hungarian Goulash soup. Soup can be a comforting and filling option for dinner, and goulash soup can be made low-carb by using cauliflower or broccoli instead of potatoes.

Day 9

Low-carb coconut pancakes. Pancakes can be made low-carb by substituting traditional flour with almond or coconut flour, and served with sugar-free syrup or fresh berries.

Day 10

Keto salmon-filled avocados. Salmon and avocado are both rich in healthy fats and pair well together. Stuffed avocados make for a creative and tasty dinner option.

Day 11

Baked celery root with gorgonzola. Celery root, or celeriac, is a low-carb vegetable that can be baked and served with gorgonzola cheese for added flavour.

Day 12

Keto Indian butter chicken. Traditional butter chicken can be made low-carb by using cauliflower rice instead of regular rice, and enjoying in moderation.

Day 13

Low-carb coconut cream with berries. Coconut cream and berries make for a delicious and healthy dessert, and can be enjoyed as a light dinner option.

Day 14

Low-carb rutabaga fritters with avocado. Rutabaga, or swede, is a root vegetable that can be made into fritters and served with avocado for a tasty and nutritious dinner.

Frequently asked questions