Low-Carb Living: Avoiding Keto, Staying Healthy

The ketogenic diet is a very low-carb, high-fat diet that has become increasingly popular. However, not everyone is willing or able to commit to the strict restrictions of keto. This is where a low-carb, non-keto approach comes in.

A low-carb, non-keto diet simply involves reducing carbohydrate intake without necessarily reaching the ketosis state that defines the keto diet. This approach still allows for weight loss and improved health markers without the need to track macros or restrict natural fats and nutrient-dense carbs.

On a low-carb, non-keto diet, the focus is on limiting processed foods, sugary beverages, and added sugars while prioritising whole foods such as meat, seafood, eggs, cheese, and above-ground vegetables. This diet can be as restrictive or flexible as desired, with some people choosing to limit carbs to under 50 grams per day for faster weight loss, while others may opt for a more moderate approach of 100-150 grams per day.

The benefits of a low-carb, non-keto diet include reduced cravings, improved weight management, and more stable blood sugar levels. It is a more sustainable approach for those who find keto too restrictive and are looking for a long-term solution to improve their health and manage their weight.

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

When people think of "carbs," they often picture pastries, pasta, and other high-carb foods. However, not all carbs are created equal, and fruits, vegetables, and whole grains are excellent sources of carbohydrates that can be included in a low-carb diet.

Fruits and vegetables are rich in fibre, vitamins, minerals, antioxidants, and phytochemicals, offering a host of health, body composition, and performance benefits. They are also high in water content, which aids hydration, and tend to be alkaline-producing, helping to maintain optimal blood acidity. The water and fibre content in these foods also contribute to a feeling of fullness, making them ideal for managing appetite and weight.

It is recommended to consume at least eight servings of fruits and vegetables daily, with at least two fist-sized servings included in each meal, including breakfast. Aim for a variety of colours to maximise nutrient intake, as the colour of fruits and vegetables is closely linked to their nutritional content. On days when you are more active, a veg-to-fruit ratio of 3:2 is suggested, while a 4:1 ratio is recommended for sedentary days, taking into account the higher carb content of fruits.

When it comes to whole grains, opt for unrefined, whole-food sources such as oats, brown rice, quinoa, and sweetcorn. These foods provide more nutritional value than their processed counterparts and help to reverse the trend of a calorie-dense, nutrient-sparse diet.

By focusing on getting your carbohydrates from fruits, vegetables, and whole grains, you can improve your overall health, manage your weight, and ensure your body gets the fuel it needs to function optimally.

Use measuring cups

Using measuring cups is a great way to keep track of your portion sizes and ensure you're not overeating. This is especially important when it comes to carbohydrate-rich foods like grains, pasta, and quinoa. For example, a serving of quinoa is about 1/4 cup of dry quinoa, which is roughly 3/4 cup cooked. A serving of cooked pasta is about 2 oz of dry pasta, which is also about 1 cup cooked.

By using measuring cups, you can get a better understanding of what a healthy portion size looks like. Restaurants often serve oversized portions, which can distort our perception of how much food we should be eating. Measuring cups help to recalibrate our eyes and appetites, so we don't unintentionally overeat. This is especially helpful when it comes to carbohydrate-heavy foods, as it's easy to overindulge and exceed your daily carb limit.

Measuring cups are also useful for meal preparation. When cooking at home, you can use measuring cups to portion out your ingredients, ensuring that you don't accidentally add too much of any one ingredient, especially those high in carbohydrates. This can help you stick to your low-carb goals and maintain a balanced diet.

Additionally, measuring cups can aid in weight loss and weight management. By controlling your portion sizes, you can reduce the amount of "extra" snacking and unintentional calorie intake. This can lead to easier weight loss and better weight management overall.

It's important to note that measuring cups are just one tool to help you on your low-carb journey. They should be used in conjunction with other healthy habits, such as focusing on whole grains, fruits, and vegetables as your main sources of carbohydrates, and limiting processed and sugary foods. By combining these strategies, you can achieve impressive results without the extreme restrictions of a keto diet.

Eliminate sugary beverages

Sugary drinks are a major source of added sugar in the diet. They include sodas, sports drinks, energy drinks, sweetened teas, smoothies, and fruit juices. Even drinks that are perceived as healthy, such as smoothies and fruit juices, can contain high amounts of added sugar. For example, a cup of cranberry juice cocktail can contain more than 7 teaspoons of sugar (31 grams).

When you consume sugary drinks, the calories from the sugar are absorbed quickly, leading to a rapid increase in your blood sugar levels. Additionally, drinks don't make you feel as full as solid food, so you're less likely to eat less to compensate for the extra calories. This can contribute to weight gain and an increased risk of type 2 diabetes.

• Switch to Unsweetened Drinks: Opt for unsweetened sparkling water, herbal tea, or flavoured seltzers instead of sugary drinks. You can also drink water with lemon or coconut water, which are naturally low in sugar.
• Make Your Own Coffee and Tea: Instead of buying sugary coffee or tea from cafes, make your own at home without adding any sugar. If you need a sweetener, use a natural zero-calorie sweetener like stevia or erythritol.
• Choose Low-Sugar Alcoholic Drinks: If you enjoy alcoholic drinks, opt for wine instead of beer, as it has fewer carbs. Spirits like vodka, whiskey, and tequila have no net carbs, but they do contain calories.
• Read Labels Carefully: Pay attention to the nutrition labels on drinks, especially those that are marketed as healthy. Look for added sugars and check the amount of carbohydrates per serving.
• Be Mindful of Serving Sizes: Keep in mind that the amount of sugar and carbohydrates in a drink can vary depending on the serving size. For example, a small soft drink may have fewer grams of sugar than a large one.
• Avoid Sweeteners in Coffee and Tea: Adding just one tablespoon of honey or sugar to your coffee or tea can provide almost 20 grams of carbohydrates, which is close to the daily limit allowed on some keto diets.
• Gradually Reduce Your Intake: If you find it challenging to quit sugary drinks cold turkey, try gradually reducing your consumption. Start by cutting back on the amount you drink each day, and eventually work towards eliminating them completely.

Eat more healthy fats

Eating more healthy fats is a crucial component of a low-carb, non-keto diet. Here are some tips and recommendations to help you incorporate more healthy fats into your diet:

Choose High-Quality Fats

When reducing your carbohydrate intake, it is essential to select high-quality fats to make up for the lack of carbs. Opt for heart-healthy, anti-inflammatory foods rich in monounsaturated and polyunsaturated fats. Examples include:

• Avocados
• Nuts and seeds (e.g., almonds, walnuts, flaxseeds)
• Olive oil
• Avocado oil
• Coconut oil

Include Fatty Fish in Your Diet

Fatty fish, such as salmon, trout, tuna, and mackerel, are excellent sources of healthy fats, particularly omega-3 fatty acids. Omega-3 fats have been linked to lower insulin levels and increased insulin sensitivity, which is beneficial for individuals who are overweight or obese. Regular consumption of fatty fish has also been associated with improved brain health and a reduced risk of disease.

Consider Plant-Based Sources of Protein

While animal protein sources are typically recommended on a low-carb diet, it is important to be mindful of the potential health risks associated with excessive meat consumption. Eating two or more servings of meat per week has been linked to an increased risk of heart disease. As an alternative, incorporate plant-based proteins like pea protein powder, which can help maintain lean muscle mass without negatively affecting cholesterol levels.

Be Mindful of Saturated Fats and Cholesterol

While a low-carb diet does emphasize the inclusion of healthy fats, it is important to monitor your intake of saturated fats and cholesterol. Low-carb diets that rely heavily on saturated fat and cholesterol have been associated with a higher risk of certain diseases. Prioritize unsaturated fats, found in foods like avocados, nuts, olive oil, and flaxseed, over saturated fats.

Don't Forget Dairy

Dairy products, such as cheese, plain Greek yogurt, cottage cheese, and cream, can be part of a healthy low-carb diet. These foods are typically high in fat and protein while being lower in carbohydrates. However, it is important to consume them in moderation and opt for full-fat or unsweetened options to avoid added sugars.

Eat some fruit and maintain a low-carb diet

It is possible to eat some fruit and still maintain a low-carb diet. However, it is important to remember that fruits are generally high in carbohydrates, so moderation is key.

The amount of fruit you can include in your diet depends on your current goals, activity levels, metabolic health, and personal preference. If you are aiming to eat no more than 100–150 grams of carbs per day, you can easily fit in several pieces of fruit per day without exceeding your limit. On the other hand, if you are on a very low-carb ketogenic diet with under 50 grams of carbs per day, you will need to be more selective about the fruit you choose to consume.

Some fruits that are relatively low in carbohydrates and suitable for a low-carb diet include:

• Tomatoes
• Watermelon
• Avocado
• Strawberries
• Cantaloupe
• Plums
• Kiwis
• Peaches
• Star fruit
• Honeydew melon
• Grapefruit
• Cranberries
• Blueberries

It is also important to note that while fresh fruits are generally considered healthy, fruit juices are not recommended on a low-carb diet due to their high sugar content and low fibre content.

In addition to fruit, a low-carb diet typically includes foods such as vegetables, whole grains, lean proteins, and healthy fats. It is important to focus on limiting processed carbs and added sugars, rather than eliminating all carbohydrates from your diet.

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