What Is a Low Carb Diet?
With a low carb diet plan, you’re restricting carbohydrates that are found in bread, pasta, grains and sugars, and instead, focusing on healthy fats, protein and produce.What Can I Eat on a Low Carb Diet?
When it comes to low carb diet foods, there is an abundance of delicious ingredients to focus on while still limiting your carb intake. Here are a few ideas to add when crafting your shopping list.
What to Eat
- Meat (beef, lamb, chicken)
- Fish
- Eggs
- Leafy greens
- Nuts (like almonds and walnuts)
- Seeds
- Nut butter
- Oil (olive, avocado, coconut)
- Berries (strawberries, blueberries, raspberries)
- Apples
- Whole milk
- Plain Greek yogurt
What to Avoid
- Refined grains (wheat, pasta, bread)
- Diet and low-fat products
- Processed foods
- Starchy vegetables
- Sugar (soda and candy)
- Artificial ingredients
1. Experiment with Alternatives
Choosing to go low carb is all about being willing to experiment with alternatives. These days, there are so many creative options and alternatives to traditional carb-filled foods. How about eggplant in place of crust for pizza, or zucchini instead of noodles? You can even use an avocado split in half as “bread” for your chicken salad sandwich or a lettuce wrap as a bun for your burger. Once you start thinking outside of the box, you’ll find there’s a wide array of options for the low carb enthusiast.
2. Cook at Home
Unless you’re eating at a restaurant that has the nutritional information printed on the menu, chances are you might not realize all that’s going into your meal. There’s a lot of sneaky sugars out there and carb-filled dishes, so if you make an effort to cook more often at home, you’ll be able to control what ingredients are going into your lunches and dinners. Of course, it’s always fun to go out and about with family and friends, so when you do, just try to be conscious of what you’re ordering. And don’t be afraid to ask questions!
3. Avoid Sugar
On a low carb diet, you’re minimizing your intake of sugar. Sugar can sneak up anywhere, and you’ll find it in everything from low-fat dairy products to salad dressings. Avoid sugar; instead, treat yourself to fresh berries with homemade coconut cream or sliced apples with almond butter. A glass of red wine or dark chocolate is okay in moderation, too!
4. Make a Meal Plan
If you have a meal plan prepared for the week, it helps with everything from grocery shopping to dinner prepping (so you can avoid the standard what in the world should I make for dinner? question). To say on track with your meal planning, use a notebook to stay organized and to keep things fun! Switch your meals up based on what’s in season, and fill your meals with vibrant produce like tomatoes, squash and berries.
5. Try Weekly Meal Prep
Meal prep takes meal planning to the next level! Meal prep is beneficial for a whole wide range of reasons. If you’re especially busy during the week, meal prepping will save you time and energy. Coming home to a spaghetti squash casserole that’s already been made, popping it in the oven and relaxing for a bit with a good book—sounds blissful, right? Not only is meal prep convenient, but it helps limit unhealthy food choices that often happen when you’re in a rush. You can prepare everything from chicken wraps to stir-fries to yogurt bowls. It’s good to think of meals you can freeze, too, and serve alongside a quick, fresh salad or roasted vegetables.
Meal Prep Ideas
Here are some of our favorite meal prep options to get your creative cooking juices flowing.- Burrito bowls
- Breakfast egg muffins
- Meatballs with spaghetti squash
- Zucchini lasagna
- Coconut curry soup
- Cauliflower rice and shrimp
- Thai lettuce wrap
- Crustless quiche
- Paleo pizza
- Greek chicken
- Fajita bake
- Tuna salad on arugula
- Hawaiian chicken
- Burgers with a lettuce wrap
- Beef and broccoli
- Salmon with roasted vegetables
- Simple roasted chicken and veggie bake
- Shrimp with zucchini noodles
6. Plan Your Snacks
If you get hungry when you’re out and about or at work, it might be tough to find nutritious carb-friendly snacks in the vending machine (unless you stumble upon some kale chips or raw almonds). Planning your snacks ahead of time will encourage you to stay on track with your eating habits. Bring pre-portioned berries, a handful of nuts, a hardboiled egg or a sliced avocado with you on your outing. You can also find recipes for low carb granola bars or low carb muffins and make a batch to keep for the week.
Snack Ideas
Pack up a few of these snacks for times when you’re out and about or on the go!- String cheese
- Avocado
- Hard boiled egg
- Raw almonds
- Low carb granola bars
- Nut butter energy balls
- Kale chips
- Raw bell pepper
- Celery and nut butter
- Tuna salad
- Chicken salad
- Avocado pudding
- Sliced apples
- Berries
- Kale chips
- Deviled eggs
- Homemade trail mix
- Leftover roasted veggies
- Full-fat Greek yogurt
7. Think Abundance, Not Restriction
When starting any diet, it’s easy to think of the things you’ll miss rather than what you’ll gain. Yes, you might be saying farewell to traditional pizza crust, but you’re replacing it with interesting things like mushroom caps and cauliflower crusts. Chances are these aren’t the first ingredients you reach for when making a pizza, but once you get into the flow, you’ll notice how many wonderful ingredients abound during the different seasons.
8. Hydrate
Drink your water! Whatever diet you’re following, it’s always important to stay hydrated and drink your water. Avoid sugary drinks and sodas and replace them with plain and sparkling waters (always check to make sure there’s no added sugar). Having lemons, limes and other citrus on hand to integrate into your hydration routine keeps things tasty and fun! You can experiment, too, and try out different infused waters to keep in the fridge (like lime and basil or lemon and blueberry). When it comes to top tips for healthy eating, our friend Sarah Herman says, “Hydrate—always drink water throughout the day.” And we couldn’t agree more!
9. Stay Active
If you’re considering a low carb diet or just starting one, you’re probably not thinking of running a marathon anytime soon or engaging in activity that is overly strenuous. Instead, find a way to be active that feels good and puts you in a positive mental state. Maybe you’ve been wanting to try a new yoga class or join a weekly walking group. If you’re staying active, you’re more likely to feel good and make good food choices. Plus, when you’re at home, it’s easier to reach for that bag of potato chips or milk chocolate bar! Keep yourself busy by doing things that make you feel good. Better yet, find a good playlist or exercise buddy to keep you motivated! Whether you've incorporated a low carb diet for weight loss or other reasons, staying active is going to be key to making sure you sustain energy.
10. Create Your Own Plan
Following a new diet or making a lifestyle change that involves your eating habits is different for everyone. As with anything, it might take some time to get into the groove and find a particular plan that works best for you. Don’t get discouraged if you break the rules and have a slice of regular pizza or a piece of cake. The important thing is to acknowledge how each food choice makes you feel, and to eat what makes you feel good from the inside out!
When you’re following a low carb diet plan, fueling your body with ingredients like fresh produce, healthy fish and meats, good fats, fruits and lots of water is key! Between meal planning and staying active, we hope these 10 tips for sticking to a low carb diet have you feel empowered and invigorated.
Have any of your own tips for sticking to low carb diets? We’d love for you to share them with our readers in the comments below! We’re always on the lookout for helpful and healthy tips.
From all of us at Bob’s Red Mill, thanks for reading! We’re wishing you happiness, health and a fun food journey ahead! 
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