Want to stay successful with a low carbohydrate diet? Try these tips

Eat on schedule and focus on protein rich meals

— Following a low carbohydrate diet will require the body to utilize alternative primary fuel source. Fueling with a protein rich meal or snack every three to four hours can avoid dips in energy.   
— Protein will assist with promoting satiety and can even promote blood sugar stabilization  
— High protein diets also help enhance the thermic effect of food, or the calories burned during digestion. This is attributed to an increased oxygen demand required to break down protein-rich foods.  

How much protein each person needs per day will vary, in general most meals should provide at least 20-25 grams of protein per meal

Here are some examples of food portions to provide 20-•   25 grams of protein: 
•   3-4 ounces of meat, poultry, or fish (about the size of a deck of cards) 
•   4 large eggs 
•   8 ounces of liquid egg white  
•   8 ounces of plain Greek yogurt 
•   7 ounces of cottage cheese 

Eat low carb, not no carb

When first transitioning to an eating style that limits carbohydrates try to slowly reduce carbohydrate intake. Even though very low-carb diets can benefit some people, they can be restrictive and more likely to cause side effects, like headaches and fatigue.  

•   Balancing daily intake can still include healthy, high carbohydrate foods like beans, starchy vegetables, and fruits in moderation. 
•   Aim to include nutrient dense and fiber rich carbohydrates first and then focus on portioning to slowly reduce carbohydrate intake. 

Stay hydrated

•   Carbohydrates help our body to store sodium and water.  When carbohydrate intake is reduced, the water and electrolytes go with it.  By increasing water intake this can assist with staying hydrated and promoting bowel regularity.  
•   Make sure to sip on low-carb beverages like herbal decaffeinated tea, sparkling water, or water flavored with lemon or lime throughout the day. 

Focus on fiber rich carbohydrates

Make sure you are taking in plenty of fiber to support digestive health. Select lower carbohydrate foods that are high in fiber like non-starchy vegetables, nuts, and seeds.  

•   Try to add a variety of non-starchy veggies to most meals and snacks.  

Try some of these low carbohydrate swaps for meal planning:

Fiber rich lower carbohydrate vegetables: spinach, asparagus, cucumbers, zucchini, cabbage, broccoli, cauliflower, mushrooms

Fruits that contain fewer carbohydrates per serving: avocado, watermelon, strawberries, blueberries, blackberries, raspberries, cantaloupe, honeydew

Grain, bread, and pasta swaps: hearts of palm noodles, shirataki noodles, cauliflower rice, zucchini noodles, carb smart tortillas, sprouted whole grain bread, sandwich or bagel thins

Salty snack swaps: rice cakes, mixed nuts, pork rinds, beef jerky, cheese crisps, protein chips, pickles, string cheese, turkey pepperoni

High Protein – Low Carbohydrate Meal Ideas

Breakfast casserole 
Eggs, cottage cheese, turkey sausage crumbles, ShortCuts chopped peppers and onions, salsa

Cottage cheese pancakes 
Almond flour, cottage cheese, eggs, stevia

Smoked salmon sandwich thin 
Smoked salmon, cream cheese, arugula, tomato, sandwich thin

Protein Packs 
Deli meat, cheese, pickles, almonds, cucumber, bell peppers, celery  

Burger in a Bowl 
Ground beef, cheese, shredded lettuce, pickles, tomato, mustard, mayonnaise  

Vegetable Pizza Bowl 
Turkey pepperoni, cheese, mushrooms, spinach, low sugar marinara sauce  

Lettuce Wraps 
Chicken, lettuce, shredded carrots, edamame, low sugar peanut sauce  

Shrimp Fried Cauliflower Rice 
Shrimp, egg, riced cauliflower, shredded cabbage, shredded carrots, soy sauce

Italian Sausage Sheet Pan Meal 
Italian sausage, bell pepper, onion, serve with cauliflower rice  

High Protein – Low Carbohydrate Snack Ideas

Sliced mozzarella and tomatoes

Turkey and cheese roll-ups 

Tuna packets and cucumber  

Hard boiled eggs and sliced avocado 

Bell pepper and hummus  

Beefy jerky