According to the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, about three-quarters of Americans eat too few vegetables, fruits and healthy fats. Surveys also show that more than half the population also consumes excess amounts of high-carb foods daily, especially processed grains and sugary snacks or beverages.
One solution to this problem that first gained attention in the 1990s — and one that has been growing in popularity ever since — is a low-carb diet. When done properly (in other words, not comprised solely of steak and bacon), a low-carb diet emphasizes fresh produce, lean protein and healthy fats — the building blocks of what I refer to as a “healing diet.”
Specifically, low-carb diets are eating plans that include around 75 to 150 grams of carbs per day. (In some cases, like with the ketogenic diet, even fewer carbs are recommended.) Weight loss and general health research shows that healthy low-carb diets often help people reach a healthier body weight, normalize blood sugar levels, lower the risk of diabetes and improve heart health.
[See: The 12 Best Heart-Healthy Diets.]
It’s important to remember, however, that these positive results come from following a healthy, well-executed low-carb diet that replaces carbohydrates with copious amounts of other health-boosting foods. Minimizing carbs can be good for your health, but there’s a right — and a wrong — way to do it.
Follow these five steps to reduce your carbohydrate intake without compromising your athletic performance, sleep, libido, mood or other health markers:
1. Replace carbs with whole foods, especially vegetables.
The very first step is to intentionally add more whole foods in, especially fresh vegetables. By doing this, you’ll naturally crowd out unhealthier sources of carbs and sugar. For example, forgo a sandwich at lunch or dinner and instead have your protein on a bed of lettuce with a double portion of sauteed veggies on the side. You can also substitute spiralized zucchini “noodles” for regular pasta, broccoli or cauliflower “rice” for the real thing or make grain-free pizza crust using eggs, cheese and zucchini or other veggies.
By focusing on the positive — that is, the foods you should be eating more of — you’ll be reminded less of the foods you are giving up or limiting.
2. Eat plenty of healthy fats.
When carbs are no longer making an appearance in your diet, you’ll need to fill up on other foods in order to reach a level of satiety and maintain your energy throughout the day. On a low-carb diet, that usually means eating more healthy fats.
What works best for most people is filling up on non-starchy veggies (think leafy greens, mushrooms, Brussels sprouts and asparagus), healthy proteins and one to two servings of fat with each meal. Healthy fats include real coconut or olive oil, avocado, grass-fed butter, nuts and seeds, as well as fattier cuts of fish, grass-fed meat or poultry (think wild-caught salmon or lamb).
3. Eat high-quality proteins with each meal.
High-protein foods have several advantages when it comes to watching what, and how much, you eat: Calorie-for-calorie, they are usually very satisfying compared to processed grains or sugary foods, which helps keep you full between meals so you’re less likely to snack. They also burn the most calories during digestion, which keeps the metabolism functioning optimally. And, they help prevent dips in energy or moodiness by balancing blood sugar levels.
When you’re cutting carbs, it’s important to eat a protein-dense food with each meal and snack. Healthy protein choices that will support overall health include cage-free eggs, grass-fed meat, pasture-raised poultry, wild-caught fish like salmon or tuna and quality protein powders like bone broth protein, collagen protein and grass-fed whey.
[See: High-Protein Breakfast Ideas.]
4. Avoid ultra-processed low-carb foods.
Just because a food is low in carbs doesn’t mean it’s healthy. There are plenty of low-carb breads, pastas and other replacement foods lining grocery store shelves, but when it comes to your health, the quality of your overall diet will always be more important than the exact amount of carbohydrates you consume. That means you should choose foods that are as minimally processed as possible.
To help keep your energy levels up, your brain thinking clearly, your digestive system running smoothly and your immune system strong, it’s important to avoid inflammatory foods that can worsen the side effects of cutting carbs and contribute to stomach acidity. In addition to low-carb replacement foods, other ingredients like artificial sweeteners, processed meats (like cold cuts), conventionally-raised meats, fast or fried foods and processed dairy products can all contribute to gut trouble and even interfere with nutrient absorption.
5. Listen to your body and add in more carbs if necessary.
There are plenty of blanket recommendations in the media about how many grams of carbs you should be consuming on a low-carb diet, but no matter what works for your sister, cousin or favorite health personality, it’s critical to pay attention to your own “biofeedback” and monitor your reactions to any diet changes. If you notice side effects such as fatigue, muscle weakness, cramps, trouble sleeping and moodiness, consider adding in more carbs to see if the symptoms subside. This strategy is especially important if you’re very active or if you’re a woman who notices symptoms like changes in your menstrual cycle.
Even consuming an additional 20 to 30 grams of carbs per day (roughly one piece of fruit or a starchy vegetable like a sweet potato) may make a big difference in how you feel. Additionally, make sure you’re not under-eating calories in general or over-training, both of which can contribute to sluggishness and a host of uncomfortable reactions.
[See: Should You Count Calories or Track Macronutrients?]
The bottom line: Every person reacts differently to low-carb dieting, so try to avoid to the temptation to compare yourself to others or to blindly follow someone else’s advice.
More from U.S. News
The 10 Best Diets for Healthy Eating
6 Fruits and Vegetables You Should Eat This Fall
5 Unintended Consequences of Eating Too Much Protein
How to Minimize Carbs the Healthy Way originally appeared on usnews.com
