22 Feb Low Carbing for Every Diet

In a generation of food wars, A-list celebrity trainers, and internet savants, many have tried to knock the benefits of a low-carb diet, and just as many have failed.  Low-carbing has withstood the test of time and continues to be a healthy means of weight and blood sugar control in even the most stubborn, insulin-resistant bodies.  It also improves most digestive ailments (Note: we did not say digestive diseases), and even controls seizures when implemented at ketogenic levels.

But since most low-carb plans typically swap high carb intake with increased protein (usually animal) and fat intake, what happens when a non-meat eater wants to control their blood sugar and sugar cravings, and lose weight in the process?  Or how about when the paleo pro who’s feeling better than ever eating eating this way still – for some reason – has a bit of pudge to lose?

Well, what happens is that VitaStrength jumps in to offer a low-carb diet for every eating plan because unlike some health and wellness teams, we strive to support your health and wellness in the way that’s best for you.  We’re all individuals here so, no need to be food puritans about what other people eat.  #Mindyourownfitness, remember?

Low-Carb Paleo

This is by far the easiest plan to adapt to low-carb living.  Standard foods to avoid on a Paleo plan are dairy, grains, and all things processed.  Typical foods to avoid on a strict low-carb plan are high-sugar fruits (or sometimes all fruit), most legumes, grains, and starches.  So, the only real leap to make is to control fruit intake and starches when on a low-carb paleo diet.  Instead, strive for a net carb level (minus fiber) of roughly 25 – 35 grams per day, building your menus around:

• All meat and poultry, including organs
  

  Roasted chicken and vegetables is an excellent low-carb paleo meal.

• All fish, including canned
• All leafy and water vegetables
• Coconut oil and animal fats, particularly marrow
• Limited amounts of nuts
• Very occasional – once weekly – intake of low-sugar fruit like berries and peaches

Low-Carb Low Fat

If this is your plan, you might very well be a living oxymoron. Again, we’re not pushing anything here, but be mindful that increased fat intake while low-carbing, even if only slight, ensures a healthier low-carb experience.  (There was once a very extreme fad diet that combined these two ways of eating; it ended very badly.  Like, class-action-lawsuit badly.)  Be a little more flexible with small amounts of fat and strive for roughly 40 – 50 net carbs per day of:

• All lean meats, no skin
  

  Baked fish fillet with salad and mixed veggies.

• All white fish, no skin
• All leafy and water vegetables
• Egg whites
• Shirataki and other zero- / low-carb noodles
• Low-sugar/carb (not low-fat) dairy
• Reduced-fat (not fat-free) dressings and condiments

Low-Carb Vegetarian

Despite what you may have heard, a low-carb vegetarian diet is not impossible.  It just takes a little creative planning and an increased carb threshold to execute successfully.  Strive for about 40 net carbs per day of:

• All leafy and water vegetables
  

  Miracle noodles – A great low-carb vegetarian option.

• All nuts
• All eggs (and combinations thereof) and full-fat dairy
• Tofu
• Seitan and other low-carb (5 – 8 net grams per serving) meat substitutes
• Shirataki and other zero- / low-carb noodles
• Limited amounts of beans
• Limited amounts (2 – 3 times weekly) of low-sugar fruit like berries, peaches and apples
• Butter, olive and coconut oils

Low-Carb Vegan

This is where things get a little tricky.  As there are no animal products whatsoever in a vegan diet, a low-carb vegan plan requires a flexible mindset, more creative planning, patience, and a carb threshold of anywhere between 55 and 70 net carbs per day, depending on your preferences.  And while this may seem like it’s too high to be considered “low,” this is still four times less than recommended levels, and five times less than average.  So, feel free to focus on:

• All vegetables and legumes
• All nuts
• All beans
  

  Vegan sausage, one of many meat substitutes.

• Shirataki and other zero- / low-carb noodles
• Seitan and other low-carb (5 – 8 net grams per serving) meat substitutes like tempeh and tofu
• Controlled amounts of root vegetables
• Low-sugar fruit like berries, peaches, apples, and melons
• Olive and coconut oils

So no matter what your goals and personal preferences are, there is a low carb plan for every diet!

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