Low Carb or Keto Meal Plans

First you get diagnosed with prediabetes or type 2 diabetes and now you’re wondering what you should eat or do. Many women get the diagnosis and are told to change their diet and come back in 3 months. This can be frustrating as you try to figure out what you should eat and do. You may have been told to follow a low carb meal plan or maybe even a keto diet plan. You search Google, and see so many different low carb or keto meal plans that you don’t know where to start or what to do. Well, the good news is I’m here to help!

I want to make your life easier! Let me help you get started with a low carb or ketogenic diet that will first get your blood sugars balanced and second support weight loss. You’ll enjoy healthy low carb keto meals that are so delicious and satisfying that you won’t be left feeling hungry. There’s no need to feel deprived when you eat a low carb meal. The foods in low carb or keto diet plans are full of flavour!

Understanding Low Carb or Keto Macros

Let’s dive into the nitty-gritty of what makes a low carb or keto diet lower your blood sugar and helps you lose weight. You’ll be crafting a delicious symphony of food where healthy fats take the lead, protein plays a solid supporting role, and carbs? Well, they’re more like the background dancers, keeping it all in balance. As you track your macros, allow me to recommend counting total carbs. Net carbs can be a slippery slope and you could end up overeating and wonder why your blood sugar isn’t coming down quicker. Blood sugar control should be the top priority and should guide your food choices.

First off, why low carb? When you reduce carbs, your body switches gears and starts burning fat for energy, putting you in a state called ketosis. This means you start burning fat for fuel instead of relying on carbs. Now there is no magic ratio, but a good starting point for a keto diet is – about 70% fats, 25% protein, and 5% carbs per day. It’s like creating a backstage pass for your body to access its fat stores. A low carb diet will give you more whole food carbs, up to 150g per day.

Consider Your Health

Macro targets depend on many things but the first thing to consider is your metabolic health. If you are insulin resistant and have not been diagnosed prediabetic or type 2 diabetic, low carb will be a fantastic place to start. If you’ve been diagnosed prediabetic or type 2 diabetic, a ketogenic diet could be more beneficial for you.

The most important thing is to start where you can. If the thought of keto scares the crap out of you, start with low carb and work your way down. I want you to do what you can make into a lifestyle. Doing strict keto for 3 or 4 months then going back to your old ways will have your blood sugars rise above the normal range again. This truly needs to be a lifestyle change, not another diet with an end in mind.

Building Balanced Plates for Low Carb or Keto Meal Plans

Now, let’s talk about building your balanced plate and filling it with vibrant colourful low carb veggies and tasty goodness to start. The fibre in the low carb veggies will help soften the rise in blood sugar

Start with non-starchy veggies – they’re like the superheroes of the food world, full of vitamins and minerals without spiking blood sugar. Add a moderate serving of protein – think beef, fish, poultry, eggs, or other meats. Finally, let the healthy fats take center stage – avocados, olive oil, coconut oil, and nuts are great go-to’s. Full fat dairy like plain Greek yogurt topped with a few low carb berries is also great!

Protein Choices

Protein is the unsung hero of your keto journey. It’s not just about chicken breasts – though they’re fantastic. Variety is the key to get your nutritional needs met with this diet meal plan. 

Fish is rich in omega-3 fatty acids that are great for brain health. Eggs bring a whole package of essential nutrients and are a great balance of protein and fat. And don’t forget about other meats like beef, pork and wild game – they’re the backbone of your grocery shopping list.

Healthy Fats

Let’s clear up the misinformation around fats. Fats aren’t the villain. Healthy fats are essential for good health. Fat doesn’t make you fat and low fat diets are a thing of the past!

Embrace healthy fats like avocados which are also loaded with fibre. Olive oil is like the Beyoncé of healthy oils – it’s everywhere, and everyone loves it. Coconut oil adds a tropical twist, and nuts bring the satisfying crunch. Saturated fats in fatty cuts of meat or grass-fed butter are not the enemy. They play a crucial role in hormone production and keep things running smoothly.

Low Carb Vegetables

Vegetables – the real MVPs in your low carb keto game. They’re not just for rabbits; they’re for savvy individuals who want to keep things low carb and high nutrition. Consider having a leafy green salad before lunch or dinner drizzled with an olive oil and vinegar dressing. The fibre in the veggies will help blunt the spike in blood sugar.

Leafy greens like spinach and kale are a great addition to a salad or stir-fry. Broccoli and cauliflower are versatile sidekicks, turning any dish into a keto masterpiece. Zucchini can be spiralized into noodles, chips, or almost anything else you fancy.

Low Carb Snack Options

Snacks – because who doesn’t love a good snack attack? The key here is to make them keto friendly, keeping you satisfied without derailing your carb count. I will caution you to not snack regularly. Your meals should be satisfying enough to carry you to the next one. If you’re finding you need snacks between your meals, add more protein to your meals to cut down on snacking. Eating constantly throughout the day keeps blood glucose elevated.

Nuts are like nature’s own snack packs – almonds, walnuts, or pistachios. Cheese, the ultimate keto companion, comes in various forms – cubes, slices, or string. And veggies with a high-fat dip – it’s like a party for your taste buds.

Prep Tips for Low Carb Keto or Diet Meal Plans

Let’s talk meal prep – the unsung hero of a smooth-sailing keto journey. We get it; life gets hectic, and spending hours in the kitchen every day isn’t everyone’s jam. Enter meal prep – your timesaving, sanity-preserving ally. Meal prepping isn’t about turning your kitchen into an Iron Chef restaurant. It’s about planning ahead to make your life easier and keeping that healthy low carb keto train on the tracks.

Simple Meal Prep Ideas to Make Your Week a Breeze:

Batch Cooking Day: Meal prep could be on a lazy Sunday – cook in batches. Prepare a bunch of keto-friendly meals and store them in grab-and-go containers. Think of it as making your own Netflix series but starring delicious, healthy meals. We prep, protein, hard boiled eggs and bacon regularly.

Freezer Meals:  Some meals freeze like champions. Soups, stews, and casseroles are your freezing friends. Make a big batch, divide it into portions, and freeze. That way, you’ll have a low carb keto feast at the ready whenever hunger strikes. We always have Low Carb Lasagne or Egg Roll in a Bowl in the freezer for a quick meal.

Pre-Chop your veggies:  Chop, chop, hooray! Spend some time washing and chopping veggies in advance. They’ll be like your own personal sous-chef, ready to jump into action when you’re whipping up a quick keto stir-fry or an omelette for breakfast.

Snack Packs:  Create little snack packs filled with keto-friendly goodies. Nuts, cheese cubes, and sliced veggies can be prepped and packed for those on-the-go moments. It’s like having your own snack arsenal against carb temptations.

Meal prep isn’t just a time-saver; it’s a game-changer in the world of healthy living. It takes the stress out of deciding what to eat, ensures you stay on track, and frees up time for the things you love. So, put on your meal prep superhero cape and let’s conquer your week! Check Pinterest for great low carb keto recipes. 

Understanding Natural Sweeteners

Ah, the sweet side of keto – let’s talk sweeteners. Just because you’re following low carb or keto meal plans doesn’t mean you have to bid farewell to sweetness. There’s a whole world of keto-friendly sweeteners waiting to add a touch of sweetness to your life. However, IF you’re someone who feels triggered and wants to over indulge when you eat something sweet, I’d suggest skipping the sweeteners. 

The first thing I’ll suggest is to ditch the sugar. While you may think you can fit some sweet things with sugar into your macros, you won’t be doing yourself any favours. Rather, eat whole foods and maybe a few berries. Here are some natural sugar alternatives that won’t send your blood sugar on a roller coaster:

Stevia:  This one comes from the leaves of the Stevia plant, making it all-natural and zero on the carb scale. It’s like nature’s own sugar substitute without the guilt. 

Allulose:  My favourite sweetener for most things! No aftertaste.

Monk Fruit:  Derived from the monk fruit, this sweetener brings the sweetness without the carbs.

Erythritol:  A sugar alcohol that won’t mess with your blood sugar. It’s sweet, it’s safe in moderation.

Xylitol:  Another sugar alcohol that tastes like sugar but won’t spike your glucose levels. Just be cautious if you have furry friends – xylitol is a no-no for them as it’s poisonous. 

Remember: Moderation is Key!

While these sweeteners are keto friendly, the golden rule is moderation. A sprinkle here and a dash there is cool, but drowning your keto treats in sweeteners defeats the purpose. Too much sweetness will trigger cravings, and we need balance. Treats are also meant to be consumed “occasionally” not daily. Save then for special occasions. 

Experiment, find your sweet spot, and let these keto-friendly sweeteners be the sprinkle of magic in your low carb world. 

Hydration and Electrolytes

Alright, let’s talk hydration – an important part of your keto journey. It might not sound as glamorous as a sizzling steak or a plate of veggies, but trust me, water is your keto sidekick, keeping everything in balance.

First things first, water is life. But on keto, it’s like the MVP of life. When you cut carbs, your body releases stored water, and you might find yourself making more trips to the bathroom. So, you need to up your water game to stay hydrated.

Now, let’s chat about electrolytes – sodium, potassium, and magnesium. When you’re on keto, you might lose these faster than you can say “electrolyte.” Low electrolytes can bring on the dreaded keto flu – no one wants that. You should salt your food to taste, and you may want to add an electrolyte supplement to your day. I like LMNT or Redmond’s Relyte and both brands don’t have a bunch of junk in them or you can make your own.

Keto Friendly Hydration Hacks for Low Carb or Keto Meal Plans

Water with a Splash: Jazz up your water with a splash of lemon, cucumber, or mint. It’s like a spa day for your taste buds.

Broth Boost: Sip on broth, especially if you’re feeling a bit low. It’s like a warm hug for your insides, and it’s rich in those precious electrolytes.

Leafy Greens Galore: Munch on leafy greens; they’re not just great on your plate. They come with a bonus – potassium.

The Pee Test:  Yep, we’re going there. If your urine is light yellow, you’re winning at hydration. Dark yellow? Time to up your water game. If it’s clear, whoa! Slow down with the water!

Remember, staying hydrated isn’t just about chugging water like it’s a marathon. It’s about sipping throughout the day, listening to your body, and making hydration a low carb or keto lifestyle, not just a task.

Mindful Eating

Alright, let’s talk about the Jedi move in the low carb or keto keto universe – mindful eating. It’s not just about what’s on your plate; it’s about how you experience it. Imagine a world where you savour each bite, tuning in to your body’s signals, making food a delightful deeply satisfying journey. That’s the magic of mindful eating and low carb or keto meal plans.

Slow down and chew well. Your taste buds are on this incredible adventure, so why rush? Chew your food slowly, savouring the flavours. It’s not a race; it’s a culinary experience.

Put Down the Phone: We’ve all been there – scrolling through Instagram while munching on something. But when you’re eating, be present. Put down the phone, turn off the TV, and intentionally enjoy the meal. Sitting at the table will help you to focus on the meal in front of you.

Whether It’s Low Carb or Keto, Both Are About Self Care!

Listen to Your Body: Your body has a language, and it’s time to tune into it! Are you really hungry or just bored? Is your stomach saying, “I’m full” or “Give me more”? Listen, and you’ll hear the cues. When you’re tuned in, you’re less likely to overeat. Your body signals when it’s satisfied, and you should learn to respect that.

Enjoy your keto diet meals and all the flavours. Mindful eating lets you revel in each bite, turning a simple meal into a feast. Your tastebuds will realign after a few weeks. Like any skill, mindful eating gets better with practice. Start with one meal a day. Put away distractions, savour the flavours, and pay attention to your body’s signals. It’s a small change with big rewards.

With all of that said, some of the things you want to keep in mind is that every body is unique. You will need to tailor advice to your specific needs, taking into account your health history, lifestyle, and any existing conditions. If you’re on medications for conditions like diabetes, you may need to adjust medications as you progress.

Remember, you’re not alone in this, I am by your side to help you use low carb or keto meal plans to navigate your low carb or keto diet. Now you’ve made it all the way down here so thank you for sticking around! I have a little gift for you to help you get started on your journey.