A low-carb diet restricts carbohydrate intake, emphasizing proteins, healthy fats, and non-starchy vegetables. Here are its key benefits:
- Weight Loss: Reduces appetite and promotes fat burning by lowering insulin levels.
- Blood Sugar Control: Stabilizes glucose and improves insulin sensitivity, aiding diabetes management.
- Improved Heart Health: May lower triglycerides, raise HDL cholesterol, and reduce blood pressure.
- Enhanced Energy: Stabilizes energy levels by minimizing blood sugar spikes and crashes.
- Better Mental Focus: Ketosis from low-carb intake may improve cognitive function.
Always consult a healthcare professional before starting any diet.
Low-Carb Grocery List
Essentials for a Low-Carb Kitchen
- Chicken thighs
- Ground beef
- Salmon fillets
- Eggs
- Avocados
- Spinach
- Zucchini
- Broccoli
- Cauliflower
- Olive oil
- Butter
- Heavy cream
- Cheddar cheese
- Almond flour
- Coconut oil
- Almonds
- Berries (raspberries, blackberries)
- Unsweetened almond milk
Example Low-Carb Recipes
Low-Carb Zucchini Boats
- Halve 2 zucchinis lengthwise and scoop out centers.
- In a skillet, cook 1 lb ground beef with 1 tsp garlic powder and salt.
- Mix in 1/2 cup diced tomatoes and 1/4 cup shredded cheddar.
- Fill zucchini boats with beef mixture.
- Bake at 375°F for 20 minutes until zucchini is tender.
- Serve with a side of spinach.
Garlic Butter Salmon
- Season 2 salmon fillets with salt and pepper.
- In a skillet, heat 2 tbsp butter and 1 tsp minced garlic over medium heat.
- Add salmon, cooking 4 minutes per side until flaky.
- Serve with 1 cup steamed broccoli drizzled with 1 tbsp olive oil.
Low-Carb Almond Flour Cookies
- Mix 1 cup almond flour, 1/4 cup melted butter, 1 egg, 2 tbsp erythritol, and 1 tsp vanilla extract.
- Form into 8 balls and flatten on a baking sheet.
- Bake at 350°F for 12 minutes until golden.
- Cool and serve with a few raspberries.