The hardest part of a nutrition plan is getting started. I always tell my clients that the key to success is always in the planning. Figure out what you can (and want) to eat, what tools you will use to count your carbs, and create a plan that works for you (if you don’t like tuna, don’t force it on yourself.)

 

What can you eat?

Protein

-beef, chicken, pork, eggs, fish, shellfish, turkey, venison, tofu, etc.

Dairy

-cheese, sour cream, cream cheese, heavy cream, unsweetened yogurt, etc.

Fat & Oils

-olive oil, coconut oil, animal fats, mayo, peanut butter, avocado, etc.

Non-starchy Vegetables

-asparagus, leafy greens, broccoli, cauliflower, celery, cucumber, peppers, pickles, olives, etc.

Nuts & Seeds

-nuts, peanuts, nut oils & flours, seeds (pumpkin, sunflower, etc.)

Beverages

-water, unsweetened tea, coffee, diet soda, etc.

 

How do you count carbs?

Net Carbs

-only count net carbs (net carbs = total carbs – total fiber)

My Fitness Pal

-use this app to to track your intake

Caution

-watch for hidden carbs in things like sauces, marinades, and dressings

 

What does a typical day look like?

This is an 1800 calorie, 25g net carb sample meal plan that would be considered a very low carb diet that would be suitable for a ketogenic or Atkin’s diet plan where the aim is to consume 65% of calories from fat, 30% of calories from protein, and 5% of calories from carbs.

Breakfast

-2 egg omelet with 1 oz. cheddar cheese and 3 slices of bacon

Lunch

-Chipotle Salad Bowl (chicken, romaine lettuce, black beans, fajita veggies, salsa, sour cream, shredded cheese)

Dinner

-6 oz. cheeseburger and 1/2 cup steamed broccoli with garlic and olive oil

 

How do you get started?

Step #1: Benchmark

Before you get started, take ‘before’ pictures from 4 different angles (front, right side, back, left side.) Hop on a scale to mark a starting weight.

Step #2: Prep

Slowly, begin to make your pantry low-carb friendly. Get rid of foods that may tempt you to cheat. I don’t keep any cheat foods in my house. I plan my “cheats” ahead of time, and prep for them accordingly. Approaching your “cheats” in this way will help you stay on track, and prevent you from mindlessly snacking.

Step #3: Plan

Sticking to any plan is easier if you plan ahead. If you always have healthy, filling, tasty food on hand, you’re less likely to stray from your plan. Look up recipes and plan out your week!

Step #4: Shop

Buy the products you need to make the meals that you planned out for the week. While you’re at the grocery store, scope out the ir collection of low-carb products and stock up if they’re on sale!

Step #5: Track

The best way to guarantee success is to track all your food and exercise on an app like MFP. If you’re into keeping journals, do it by hand!

Step #6: Motivation

Take it one day at a time, and don’t worry if your weight seems to plateau for a week. Weight loss is about long term trends, not daily fluctuations.



 

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