Low Carbohydrate Diet


​A low-carb diet can be an effective way to manage weight, reduce insulin resistance, improve blood sugar levels, and support overall health. This page will guide you in choosing foods that are lower in carbohydrates and provide examples of meal ideas and snacks. When following this guide, continue to avoid foods that you know cause problems for you, even if they are recommended as good low-carb alternatives. 
​

High-Carb Foods to Avoid

Avoiding or limiting the following high-carb foods can help you maintain a low-carb diet:
  1. Grains and Starches:
    • Bread, pasta, rice, and cereals (including whole grains).
    • Potatoes, sweet potatoes, and corn.
    • Quinoa, couscous, and other grain-based foods.
  2. Sugary Foods:
    • Desserts like cakes, cookies, candies, and ice cream.
    • Sweetened beverages such as soda, fruit juices, and energy drinks.
    • Sugary cereals and granola bars.
  3. Legumes:
    • Lentils, beans (black, kidney, pinto), and chickpeas.
    • Peas and peanuts (in large quantities).
  4. Fruits:
    • High-sugar fruits like bananas, grapes, mangoes, and pineapples.
    • Dried fruits like raisins, dates, and figs.
  5. Processed Foods:
    • Snack foods like chips, crackers, and pretzels.
    • Packaged meals with added sugars and preservatives.
    • Sauces and dressings with added sugars (e.g., ketchup, BBQ sauce).
  6. Alcohol: 
    1. Wine
    2. Beer
    3. Cider
    4. Sugary/sweetened coolers and cocktails
​

Low-Carb Alternatives

Substitute high-carb foods with these lower-carb options to help maintain your diet:
  1. Vegetables:
    • Leafy greens (spinach, kale, arugula).
    • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts).
    • Zucchini, bell peppers, and asparagus.
  2. Protein Sources:
    • Meat (beef, chicken, pork, lamb).
    • Fish and seafood (salmon, tuna, shrimp).
    • Eggs and tofu.
  3. Low-Sugar Fruits:
    • Berries (strawberries, blueberries, raspberries).
    • Avocado.
    • Lemons and limes.
  4. Healthy Fats:
    • Nuts and seeds (almonds, walnuts, chia seeds).
    • Olive oil, coconut oil, and avocado oil.
    • Full-fat dairy (cheese, butter, heavy cream).
  5. Low-Carb Grains:
    • Cauliflower rice.
    • Zucchini noodles (zoodles).
    • Almond flour or coconut flour for baking.
  6. Alcohol: 
    1. Vodka
    2. Gin
    3. Tequila
    4. Rum
    5. Whiskey
  7. Low-Carb Sweeteners: 
    1. Stevia
    2. Monk fruit sweetener
    3. Xylitol 
​

Low-Carb Meal Ideas

Here are some examples of low-carb meal ideas:
  1. Breakfast:
    • Scrambled eggs with spinach and feta.
    • Greek yogurt with a handful of berries and chia seeds.
    • Avocado and smoked salmon on a slice of low-carb bread.
  2. Lunch:
    • Grilled chicken salad with mixed greens, avocado, and olive oil dressing.
    • Lettuce-wrapped turkey and cheese roll-ups with a side of cucumber slices.
    • Tuna salad with mayonnaise, celery, and a hard-boiled egg.
  3. Dinner:
    • Baked salmon with a side of sautéed asparagus and cauliflower mash.
    • Stir-fried beef with broccoli and bell peppers in a coconut aminos sauce.
    • Zucchini noodles topped with a creamy Alfredo sauce and grilled shrimp.
​

Low-Carb Snack Ideas

Keep your snacks low-carb with these simple options:
  • A small handful of nuts or seeds.
  • Celery sticks with almond butter or cream cheese.
  • Slices of cheese with cucumber or tomato.
  • Hard-boiled eggs with a sprinkle of salt and pepper.
  • Olives and a few slices of deli meat.

Pro tip: For additional meal ideas and recipes, simply search "Low carb dinner recipes" or "Low Carb breakfast" ideas into your preferred search engine. If you have food sensitivities you need to consider you can add these to your search - ex: "Dairy-free low-carb dinner recipes", "vegan low-carb recipes", etc. 
​

Tips For Success

  • Focus on whole, unprocessed foods to ensure you’re getting the most nutrition.
  • Plan your meals and snacks ahead of time to avoid reaching for high-carb options.
  • Stay hydrated and listen to your body’s hunger signals

A low-carb diet can be flexible and satisfying with the right food choices. Use this guide to help you make informed decisions and enjoy a variety of tasty, nutrient-dense foods. Remember: you can always schedule an appointment for more personalized support.