So Valdez created a one-day low-carb meal plan that provides 1,220 total daily calories while crushing your carb-cutting goals. And planning, shopping, and preparing your breakfast, lunch, dinner, and snacks can be super overwhelming. When following a low-carb diet, aim to get 20 to 35 percent of your daily calories from protein, and 20 to 35 percent from fat, recommends Valdez, because research has found that protein can help you retain more of your lean muscle as you lose fat-and the lower you go with calories, the greater your risk of losing weight from muscle. A starch exchange is equal to a 1 ounce bagel, half an English muffin, one slice of bread, 3/4 cup of cold cereal, 1/2 cup of peas or corn, 1/2 cup of sweet or white potato, five crackers and 1/3 cup of rice or pasta. Otherwise, your bathroom habits (among other things) could really take a hit! Related: 7 Women Share How They Lost Weight Without Counting a Single Calorie If you follow the 1,800-calorie diabetic exchange diet, you can have 10 starch exchanges a day. However, when you go low-carb, it's important to make sure that you are getting those carbs from fiber-rich whole grains, legumes, fruits, and veggies, says Delbridge. So, yeah, hitting 40 percent will likely involve a decent amount of carb-cutting. And many of us are consuming way more than that. If 40 percent sounds higher than you were expecting, it's worth noting that current federal guidelines recommend that the average person gets 45 to 65 percent of their calories from carbohydrates. If you're following a 1,200-calorie diet (FYI, we don't suggest going any lower!), that translates to less than 130 grams of daily carbs. ![]() “There are a few well-known low-carb diets, such as the Atkins Diet and South Beach Diet, but any diet in which carbs make up less than 40 percent of food consumed can technically be considered low-carb,” says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. Those are the ones that hit your bloodstream like straight sugar. Cutting carbs can be effective because if you’re eater fewer carbs you’re probably eating fewer refined carbs such as white bread, cookies, and crackers, says registered dietitian Wesley Delbridge, R.D., a spokesman for the Academy of Nutrition & Dietetics. If you’re wondering what all the low-carb fuss is about, here’s the deal: A study published in The New England Journal Of Medicine showed that over the course of six months, a low-carb diet produced greater weight loss than a conventional diet. ![]() (You can thank the Atkins, the Whole30, and ketogenic plans for that!) This can be your go-to list when you're not feeling in the mood to cook, but still want something that fits into your healthy lifestyle.There are endless diets to choose from, but perhaps one of the most hyped right now is the low-carb diet. Make a meals-out list: Keep a list of healthy, satisfying meals that you can eat out, such as the hot bar and salad bars at your local health food store, fast-casual spots with low-carb offerings, and local restaurants with veggie-centric plates.Then store it in the fridge in food-safe containers so it's ready to assemble and reheat. For example, you might be able to cook up a pot of beans or grains the day before, roast some veggies in the morning while you're getting ready for work, or even poach some chicken ahead of time. Make a prep-ahead list: It can be helpful to take a look at the recipes beforehand and figure out what you can prep in the days ahead.Make a grocery list: Using your recipes, compile a list of all the ingredients you'll need to purchase at the store, then schedule a time in your calendar to go shopping.Cooking any more than three times per week when you're not used to it can be a big commitment, and you don't want to set yourself up for failure. Lean protein (low in saturated fat): A higher omega-3 egg blended with 2 egg whites for an egg dish. Whole-grain waffles or pancakes with fruit. A good rule of thumb is to plan to make just two to three recipes per week, then prepare to cook up enough for leftovers or find healthy takeout options to fill in the gaps. Whole-grain bread, English muffin, or bagel. Find your recipes: Select a few diabetes-friendly recipes you love using a cookbook or website, or simply pick from your standbys. ![]()
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