Low-Carb Living: Avoiding Keto, Staying Healthy

The ketogenic, or keto, diet is a very low-carb, high-fat diet that has become increasingly popular. However, some people may prefer to follow a low-carb diet without going into ketosis. This approach, sometimes called lazy keto, involves restricting carbohydrate intake to 10% or less of daily calories, but it does not require tracking fat and protein intake as strictly as the keto diet. This makes it a more flexible option for those who want to reduce their carb intake without the restrictions of a full keto diet.

Focus on getting your carbohydrates from fruits, vegetables, and whole grains

A low-carb diet restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. On a low-carb diet, you can still eat fruits, vegetables, and whole grains, but you should focus on those that are lower in net carbs—the number of carbs your body actually absorbs. Net carbs can be calculated by subtracting the grams of fibre from the total grams of carbs.

• Avocado
• Olives
• Coconut
• Blackberries
• Raspberries
• Strawberries
• Tomatoes
• Lemons
• Apples
• Watermelon
• Limes
• Blueberries
• Pomegranates
• Cantaloupe melon
• Cranberries
• Kiwis
• Starfruit
• Figs
• Peaches
• Cucumber
• Gooseberries
• Eggplant
• Zucchini
• Pumpkin
• Spinach
• Lettuce
• Asparagus
• Cucumber
• Tomato
• Cauliflower
• Zucchini
• Green pepper
• Kale
• Olives
• Cabbage
• Eggplant
• Red pepper
• Broccoli
• Green beans
• Brussels sprouts
• Rutabaga
• Celeriac
• Carrot
• Onion
• Beetroot
• Parsnip
• Sweet potato
• Oats
• Quinoa
• Bulgur
• Millet
• Couscous
• Wild rice
• Spelt
• Popcorn
• Barley

Remember, it's important to consult your healthcare provider before starting any new diet.

Use measuring cups to control portion sizes

Using measuring cups and spoons is a great way to keep your portion sizes in check. This is especially important when it comes to foods like whole grains or pasta. For example, a serving of quinoa is about 1/4 cup of dry quinoa (roughly 3/4 cup cooked), and a serving of cooked pasta is about 2 oz of dry pasta (roughly 1 cup cooked).

When you use measuring cups, you might be surprised at how small standard serving sizes actually are. This can help you understand why consuming large portions of carbohydrates can lead to weight gain. It's not necessarily the carbs themselves that are the problem, but rather the oversized portions that people tend to eat.

By using measuring cups, even if it's just for the carbohydrate portion of your meal, you can recalibrate your sense of appropriate portion sizes. This is especially helpful since restaurants have trained us to estimate portions as larger than they should be. With measuring cups, you can ensure that you're not overeating and that your portions are aligned with your health and weight goals.

Additionally, measuring cups can be useful if you're trying to reduce your sugar intake. Simply read the nutrition labels on your food and aim to choose options with 10 grams or less of added sugars per serving. By being mindful of your sugar intake and controlling your portion sizes, you can make significant strides toward a healthier diet and a more balanced lifestyle.

Prioritise protein

When following a low-carb diet, it's important to prioritise protein to ensure you're getting enough fuel for the day. This is especially true if you're physically active or looking to build muscle mass.

The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, if you're very physically active, you may benefit from a higher protein intake of up to 2 grams per kilogram of body weight. For most physically active people, a daily protein intake of 1.2 to 2 grams per kilogram of body weight is likely optimal.

To increase your protein intake, consider adding the following foods to your diet:

• Animal protein: eggs, chicken, turkey, beef, lamb, pork
• Plant-based protein: tofu, edamame, tempeh, hemp seeds, pumpkin seeds, peanuts, peanut butter
• Fish and shellfish: cod, flounder, clams, shrimp
• Dairy: Greek yoghurt, cottage cheese, cow's milk, ricotta cheese
• Salsa Verde-Poached Fish: Simmer cod fillets in homemade cilantro salsa verde for a tender and flavourful dish.
• Spinach Salad with Crispy Lentils and Aged Gouda: A plant-based dish that packs in nearly 20 grams of protein.
• Citrusy Grilled Chicken Salad: Divide an orange-lime dressing between the salad and the chicken for double the flavour.
• Arctic Char with Golden Beet Slaw and Walnuts: This flaky, pink fish offers a similar nutrient profile to salmon, including omega-3s, selenium, and vitamin D.
• Soft Scrambled Eggs with Spinach on Sweet Potatoes: Whisk cottage cheese into scrambled eggs for a creamy, protein-packed boost.
• Sauteed Trout with Green Pumpkin Seed Salsa: A flavourful and nutritious sauce made with pumpkin seeds, spices, fresh herbs, tomatillos, and lime juice.
• Portobellos with Cannellini and Chimichurri: Roasted or grilled portobello mushrooms add a ton of flavour and texture to this salad.
• Spinach Tomato Frittata: A veggie-packed frittata that's quick, easy, and great for meal prep.
• Spicy Salmon Nori Wraps: Nori sheets filled with brown rice and seasoned canned salmon for a filling and nutritious meal.
• Shrimp, Avocado, and Egg Chopped Salad: A high-protein, low-calorie salad topped with healthy fats and fibre-rich greens.

Remember, when following a low-carb diet, it's important to focus on whole, nutrient-rich foods and ensure you're meeting your calorie needs and staying active.

Eat nutrient-rich carbohydrates

Carbohydrates are essential food nutrients that provide your body with energy. However, not all carbs are created equal. When following a low-carb diet, it's crucial to focus on nutrient-rich carbohydrates that provide various health benefits. Here are some tips to help you eat nutrient-rich carbohydrates while maintaining a low-carb approach:

First, understand the difference between simple and complex carbohydrates. Simple carbs, such as sugars and refined grains, are quickly digested and can cause spikes in blood sugar levels, contributing to weight gain and an increased risk of diabetes, heart disease, and high cholesterol. On the other hand, complex carbs, including starches and fibres, take longer to break down, resulting in more stable blood sugar levels and increased feelings of fullness.

When eating carbohydrates, prioritise complex carbs found in fruits, vegetables, and whole-grain foods. These complex carbs are less likely to cause blood sugar spikes and provide your body with essential vitamins, minerals, and fibre. Focus on getting your carbohydrates from sources like apples, bananas, berries, brown rice, oatmeal, quinoa, and whole-wheat bread. These foods are packed with nutrients and will help you feel energised and satisfied.

Additionally, pay attention to portion sizes. Even when choosing nutrient-rich carbohydrates, it's important not to overeat. Use measuring cups when cooking grains, pasta, or quinoa to ensure you're sticking to appropriate serving sizes. By controlling your portions, you can still enjoy a variety of carbohydrates while maintaining a low-carb approach.

Another tip is to differentiate between types of carbohydrates and their sourcing. Not all carbs are the same, and it's important to make informed choices. For example, opt for whole-grain varieties of bread, pasta, and rice instead of their refined counterparts. Whole grains retain more nutrients, including vitamins, minerals, and fibre, which are stripped away during the refining process.

Finally, be mindful of your sugar intake. Sugar is a simple carbohydrate that can cause blood sugar spikes and contribute to weight gain. Limit your consumption of added sugars found in sweets, desserts, processed foods, and regular sodas. Instead, satisfy your sweet tooth with natural sugars from fruits, which also provide fibre and essential nutrients.

Remember, the goal is not to eliminate carbohydrates but to make healthier choices. By focusing on nutrient-rich carbohydrates, you can still enjoy a variety of delicious foods while reaping the benefits of a low-carb diet. As always, consult with your healthcare provider to determine the best approach for your specific needs and health goals.

Avoid refined carbohydrates and added sugars

Refined carbohydrates and added sugars are often found in comfort foods such as pasta, pizza, fries, white bread, and sugary treats. While it is not necessary to eliminate them from your diet, it is important to limit their consumption. Here are some ways to avoid refined carbohydrates and added sugars:

Read Ingredient Lists

The ingredient list on a food package is different from the nutrition facts panel. While the nutrition facts panel tells you the amount of carbohydrates in a product, it does not specify the source of these carbohydrates. Get into the habit of checking the ingredient list for whole food ingredients. If you see wheat flour, enriched wheat flour, sugar, or high-fructose corn syrup listed, the product contains refined carbohydrates.

Buy Unprocessed Foods

The simplest way to avoid refined carbohydrates and added sugars is to purchase whole foods in their unprocessed state. This includes fresh fruits and vegetables, nuts and seeds, beans and legumes, whole grains, and animal products such as eggs, chicken, beef, and fish. These items can be found in the produce department, bulk food bins, seafood counter, and meat department of your grocery store.

Avoid Common Culprits

Refined carbohydrates and added sugars are often found in wheat-based products and sugar. Common food items that contain them include bread, pasta, crackers, cookies, muffins, cakes, boxed cereals, frozen treats, pretzels, soda and other sugar-sweetened beverages and candy. Opt for whole-grain alternatives whenever possible. Unless the ingredient list states "whole wheat," assume it is made with refined wheat. White rice is another popular refined carbohydrate; instead, choose brown rice or wild rice.

Order Smart at Restaurants

Restaurants and food establishments typically use refined carbohydrates in their menu offerings because they are cheap, taste good, and are familiar to customers. Unless otherwise specified, assume that any bread, pasta, or rice dish is made with refined carbohydrates. Refined grains and sugars are also found in muffins, cakes, cookies, and crackers. When dining out, opt for salads, vegetable-based dishes, meats, and seafood. You can add healthy carbohydrates to your meal by ordering a baked potato, beans, or corn. Ask for brown rice instead of white rice, and choose water to drink instead of soda or sweetened iced tea.

Focus on Whole Carbohydrates

Not all carbohydrates are created equal. Whole carbs, such as fruits, vegetables, whole grains, legumes, and nuts, are minimally processed and contain natural fiber. They are a good source of nutrients and promote stable blood sugar levels. On the other hand, refined carbs have been highly processed, removing or altering the natural fiber. They offer minimal nutritional value and cause unsteady blood sugar levels.

Frequently asked questions