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After fat and sugar, carbohydrates have become the newest pariah in the food industry thanks to the increasing popularity of low-carb diets.
More and more people are switching to low-carb diets (like Keto and the Low Carb High Fat diet) as they have been linked with quick weight loss, lower blood pressure and better management of health conditions like type 2 diabetes and heart disease.
But as with most things popular, there are a lot of myths floating around about these diets — leaving consumers confused and conflicted. In an attempt to separate fact from fiction, I spoke with two health experts to learn the basics of eating low-carb.
So, without further ado, let's dive in!
Firstly, what's a low-carb diet?
There are many types of low-carb diets out there, but in a nutshell "a low-carb diet limits foods high in carbohydrates such as grains, fruit, and starchy vegetables — and focuses on foods higher in protein and/or fat," says Amy Gorin, an NYC-based registered dietitian nutritionist and owner of Amy Gorin Nutrition.
Usually, "a 'moderately lower carb diet' has a limit of around 100-130 grams of carbs per day. While a ‘lower carb diet’ usually allows less than 100 grams of carbohydrates per day," explains Leanne Ward, a Brisbane-based dietitian, nutritionist and co-founder of Love Living Lean. Meanwhile, a 'low carb, high fat diet' has daily carbohydrates limit of 20 grams a day "but generally allows additional calories from fat", she adds.
How to find out if a low-carb diet is right for you
"For anyone considering following a low-carb diet, I’d recommend speaking with your doctor or a registered dietitian nutritionist about the potential risks and benefits, as well as things to take into account when eating a low-carb diet," says Gorin.
Once you've got the green light from a health expert, start by analyzing your fitness goals and how much physical activity you do. "If it’s a strength or endurance-based exercise routine then you’ll want to include more
carbs in and around your training to gain maximum benefit from each session," says Ward.
Next, determine how much carbs you are able to cut down from your diet without pushing your body too hard.
It's very important to listen to your body. If you feel light-headed, irritable, have bowel issues or trouble falling asleep, pump up your carbohydrates intake. And ask your dietitian to help tailor your diet accordingly.
Now, what does an ideal low-carb meal plan consist of?
"Typically, you should focus on eating meat, fish, poultry, eggs, nuts, seeds and non-starchy vegetables," says Gorin.
Here are a few foods she recommends incorporating into a low-carb diet:
- Eggs: A large egg has six grams of protein and almost no carbohydrates, which makes it a great food option. The type of protein present in eggs is one of the easiest for your body to absorb. Here are a few fun ways to enjoy eggs every day.
- Pistachios: A quarter cup or roughly one ounce of pistachios contain as little as eight grams of carbohydrates. Other than that, they offer six grams of plant-based protein, three grams of fiber and 10.5 grams of heart-healthy fats. "This trio of nutrients helps keep you feeling full for longer. I like to use no-shell pistachios as a replacement for croutons on soups and salads to keep my intake of carbs lower," says Gorin.
- Oatmeal: "When you’re following a high-protein, low-carb diet, don’t try to cut out all carbs. Make sure the carbohydrates you do eat are full of nutrients," tells the nutrition expert. Oatmeal that’s unsweetened, for instance, offers filling fiber as well as protein along with other vitamins and minerals.
For more ideas, check out this seven-day low-carb meal plan.
Low-Carb 101: Five simple tips for beginners to ease into the diet
- Don't try to cut out carbs completely. Remember its a 'low-carb diet', not a 'no-carb diet'. So, "don’t try to cut out all sources of carbs because your body needs carbohydrates to function. Your brain, for example, uses the carbohydrate glucose as a primary fuel," notes Gorin. Meanwhile, "naturally occurring carbohydrates like the ones found in whole grains, milk, yogurt, fruits and vegetables provide important nutrients like fiber — which helps improve satiety and may reduce cholesterol levels," she says. Work on limiting carbs that aren’t beneficial to you — think processed foods like frozen pizzas, white bread, pastries, store-bought fruit juices, etc.
- Slash down gradually. "Try reducing carbs one meal at a time. And closely monitor how your body feels after a few days," suggests Ward.
- Get enough micronutrients. "Ensure you are hitting your micronutrient targets as well as your macronutrients targets," tells Ward. People forget about essential vitamins and minerals as they keep obsessing over calories and macronutrients. "Pay particular attention to vitamin D, your B vitamins, calcium and dietary fiber," adds the nutritionist.
- Load up on fiber. "On a low-carb diet, constipation is a possible side effect because when you’re reducing your carb intake, your intake of fiber may also decrease," says Gorin. "Make sure to include plenty of fiber-rich vegetables in your diet to reduce the likelihood of constipation. And stay hydrated to keep things moving," she adds.
- Stay off the scales. Your weight will likely drop one to ten pounds in the first week. Note that you'll be losing mostly water weight during this time but not much in terms of fat loss. Instead of checking your weight incessantly, "focus on putting nutritious food into your body (think non-starchy veggies, nuts and seeds) and listen to how it feels," says Ward.
Lastly, here are the three most common low-carb diet mistakes people make (and how to avoid them)
- Choosing quantity over quality. One of the most common mistakes people make while on a low-carb diet is that they reduce their carb intake so much that they end up feeling starved. Consequently, they fall off the wagon and regain weight. Rather than aiming for a fixed amount of carbs, work on eliminating bad carbs from your diet, says Ward. Think soft drinks, cereals, packaged juices, etc. And fill up on better carbohydrate options such as beans, pulses, fruit, whole grains and starchy vegetables, she suggests.
- Fretting too much over calories. Slashing too many calories is impractical and unsustainable in the long-run. It can also do serious damage to your metabolism, Ward points out. Instead of obsessing over the number of calories, concentrate on the size of your meals. "Aim to have a quarter plate full of lean protein and carbs and a half plate filled with non-starchy vegetables," she suggests. In addition, add a small amount of healthy fats such as a slice of avocado or a tablespoon of olive oil for salad dressing, says the nutrition coach.
- Making uninformed choices. "When you lower your carbs intake, you’ll naturally need to increase the percentage of protein and fat in your diet," Ward explains. Many people turn to processed, unhealthy options like keto cakes, sugar-laden protein bars and salami to get these nutrients. Needless to say, it does more harm than good to their health. Get your required dose of protein and fat from healthy and natural sources like eggs, yogurt, milk, fish, tofu and nuts.
Moreover, remember that there's no one size that fits all. Nutrition can be completely personalized according to one's needs. So, the best approach is the one that's sustainable and aligns with your lifestyle and long-term fitness goals.
