Cooking for People on a Low-Carb Diet

A diet low in carbohydrates can result in weight loss, increased energy, and other benefits. In fact, writing for Harvard Health Publishing, Dr. Marcelo Campos revealed that a low-carb or ketogenic diet can result in greater weight loss than low-fat or Mediterranean diets.

Carbohydrates aren’t necessarily the enemy, but whole foods like vegetables and lean meats can provide better fuel for your body, for example you can have coffee in the morning and it will give you energy. But some frozen mangoes in smoothies will be healthier, taste better and give you lots of energy.

But how do you cook delicious meals for people on a low-carb diet?

Seek and Destroy Hidden Carbs

Image via Flickr by wuestenigel

Hidden carbs are carbohydrates that you find in many prepared foods, especially sauces, condiments, and cereals. To be certain you truly lower your meals’ carbohydrate content, prepare as many ingredients as possible from scratch.

For instance, instead of mixed yogurt from the grocery store, buy plain Greek yogurt and add fresh fruit yourself. In a medically reviewed article for Medical News Today, Anna Schaefer recommends low-carb fruits like melons, berries, and peaches.

Release the Natural Flavors in Salads

Salad dressing can add plenty of carbs to your plate. However, you don’t have to rely on tasteless food to reduce your carb intake.

Chopped salads can increase the flavor without dressing. Using a culinary mezzaluna, vigorously chop your salads prior to serving. The blades will release natural juices from tomatoes, cucumbers, avocados, greens, and other healthy fruits and vegetables. Plus, you’ll get all of the flavors in every bite.

If you need some extra flavor, drizzle your salads with olive oil or coconut oil.

Find Alternatives to Favorite Carbs

Many people have weaknesses for favorite carbs, whether it’s pasta or potatoes. Fortunately, you can find alternatives to these high-carb foods.

Consider mashing turnips or cauliflower instead of potatoes. You’ll get the same texture without the carbohydrates. Replace pasta with spaghetti squash and rice with quinoa. You don’t have to avoid cheese entirely on a low-carb diet but use it conservatively. Healthy fats like butter, ghee, and olive oil help bring out even more flavor.

Eat Sandwiches Without the Bread

Bunless burgers are just the beginning. Your favorite turkey sandwich can taste just as delicious when it’s not flanked by two slices of white bread. In fact, you might even enjoy it more. The same goes for breakfast sandwiches, burritos, wraps, and other meals you might usually enjoy with bread.

If you can’t go that far right away, try eating your sandwich on one slice of bread. Think of it as an open-faced sandwich without the topper. Skip condiments in favor of olive oil or shredded cheese, and don’t hesitate to pack on the vegetables. Avocado, lettuce, bell peppers, and even olives work well.

This is a great trick when you’re dining with family or friends. Just because everyone else reaches for the bread doesn’t mean you have to follow suit.

Cooking a low-carb diet doesn’t have to add stress to your life. Focus on preparing whole, plant- and meat-based meals without prepared sauces, condiments, or marinades. If you stock your pantry with low-carb ingredients, you won’t feel tempted to reach for donuts when you’d benefit from something healthier. Don’t forget to read some of the recent Goli reviews to find out if an apple cider vinegar supplement is right for your diet.


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