Eating Low Carb … It can be done healthily

Over the years there’s been a bit of controversy over low carb-high fat diets. This is totally understandable when the research in this area is still new and emerging. But what we know from research done so far, like many things, is that if done well and tailored to the individual person, a low carb, high fat diet can be healthy.

If you’re thinking about eating a low carb style diet, have recently transitioned to it, or know someone eating this way, our three tips below may be the key to optimising your health and outcomes (which can vary for many people — like weight loss, self-managing medical conditions, or improving energy).

1. Don’t go overboard with protein.

For most people following a low carb diet, aiming to eat regular moderate amounts of protein throughout the day will meet their needs. If you can have a ¼ of your meals as protein this is a good start; or if you like to work with numbers, about 1.5–2 grams of protein per kilogram of body weight, per day is usually plenty.

But how much protein is in what?

If you eat snacks between meals — go for protein rich, low carb options like:

• Nuts
• High protein yoghurt or quality plain Greek yoghurt
• Cottage cheese or tasty cheese on rice thins
• Roasted chickpeas or edamame beans
• Lightly salted popcorn + handful of nuts

2. Eat plenty of colourful, non-starchy veggies.

Along with nuts and seeds — this will help meet your fibre, folate and B vitamin needs which are often rich in many carbohydrate foods you’re now not eating (or very little of).

Meeting your fibre needs each day will help keep your gut happy and healthy, which has shown to help support your immune system, mental health and weight management.

Eggs, lean meats and fish are also rich in B vitamins and folate, plus protein and healthy fats…so they really provide a ‘bang for buck’ if you eat them regularly.

3. Eat a variety of healthy-fat foods.

You’re most likely needing to eat a bit more fat than you did previously, so it’s really good to focus on quality “healthy” fats for your fat needs. Why? That’s because healthy or good fats (like mono and polyunsaturated fats) are filled with antioxidants and anti-inflammatory properties which provide healthful benefits; like managing chronic diseases, supporting brain function and regulating hormones. See our list below for good options.

Saturated fats like butter, lard, and processed foods are still okay to eat for meeting your needs, but it’s best to not go overboard. Eating a variety of healthy fats will also provide a range of extra nutrients, like: protein, fibre, B vitamins, calcium, iron, zinc and many more.

Good fats to be eating:

• Avocado
• Extra virgin olive oil, macadamia oil, avocado oil
• Nuts & seeds
• Nut butter
• Fish

Additional tip: Space your carbohydrate targets around any exercise and training you do. This can help to maximise performance, adaptations and energy. Eat a small portion before training, and less throughout the day.

For more support on transitioning or eating well on a keto diet, check out our digital program: app.sophus.com.au or watch our webinar

Happy eating & stay well,

-The Sophus Team