Plan your diet

Following a low carb diet means you have to cut out some foods. You have to plan ahead to ensure that there will always be suitable food available to you. This is especially important if you are travelling away from home, or if your routine is disrupted in any way.

Low carb food at home

Plan your meals in advance, at least to some extent. Make sure there are enough protein-based foods when you shop for your groceries. Fresh meat and fish can be quite expensive, but chicken is relatively cheap, as is minced meat and tinned fish. Find some low carb recipes that you enjoy.

When you really crave some carbs

If you keep high carb food in the house, (for example, if your family still eat sugar), you need to find a way to fight the temptations. The best way to do so is to follow your diet plan diligently – they are usually designed to keep you feeling full and content throughout the day. If you fail to follow the guidelines – for example, try to eat even less carb than prescribed, or skip meals – you might find yourself with cravings. Another thing to try is to eat some high-fat food, for example, a bit of cheese or cream. Finally, there are low carb sweets and snacks available – if you find yourself fighting cravings often, get a supply of these to keep at home.

Food at work

The best way to ensure your nutrition is correct is to prepare your meals at home and bring them with you. This way, you will know exactly what’s in each meal and how much carb it contains. If this is not feasible, there are some low carb friendly options you can grab for lunch or for a snack in supermarkets and High Street chains (see our page on low carb food on the go).

Eating out

If you are going to a restaurant, check out the menu online in advance and figure out what the low carb options are. This is usually not a problem, as most cuisines include low-carb friendly options (see our page on Eating out on a low-carb diet). If you are going to a party, it might be a bit more tricky – so you might consider having some food in advance. Finally, if going to a dinner party, let your hosts know in advance that you won’t be eating carbohydrates. This doesn’t mean they necessarily have to cook separate for you – you can just skip high carb foods and eat what you can. If you are worried about being rude (but not worried about lying), make up a story about this being a medical recommendation.

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