Low carb eating made easy

In my journey to improve my health and manage my weight, I stumbled upon the low-carb way of eating. Low-carb diets have gained popularity as an effective solution. These diets focus on cutting down on carbs and increasing the intake of proteins and healthy fats. In this post, I’ll explore the basics of three well-known low-carb diets: Keto, Banting, and Paleo. I’ll also share some practical tips on how to follow these diets on a budget, including meal prep strategies, meal plans, and some delicious quick recipes.

 

Low-Carb Eating: Keto, Banting, and Paleo

Keto, Banting, and Paleo are the 3 popular low carb diets. Each of them has its own unique approaches and benefits, but they all follow a low carb high fat (LCHF) approach. Understanding the differences between them has helped me choose a diet that aligns with my lifestyle and health goals. I personally opted for the Banting diet as it fits my needs and routines better. If you’re interested, below I provide you with quick guides on each of these diets that you can download and refer to at your convenience.

The Keto Diet?

The ketogenic diet, or keto, is a low-carb, high-fat diet that aims to induce a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates. It typically includes healthy fats, moderate protein, and very low carbohydrates. 

 

 

The Banting Diet?

The Banting diet, named after William Banting focuses on high-fat, moderate protein, and low-carb foods. It shares similarities with the keto diet but allows for slightly more flexibility in carbohydrate intake.

The Paleo Diet?

The paleo diet, also known as the caveman diet, mimics the eating habits of our hunter-gatherer ancestors. It emphasizes consumption of whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, and processed foods.

It’s important to note that while some root vegetables may be included in moderation on a low carb diet, you should still be mindful of their carbohydrate intake and adjust accordingly to stay within the desired carb limits. The food lists in these guides are not exhaustive, and they do not encompass all allowed and “forbidden” foods in the diet. During my time on the Banting diet, I followed the Real Meal Revolution by Tim Noakes.

Benefits of Low Carb Diets

Low-carb diets offer numerous benefits, including weight loss, improved blood sugar control, increased energy levels, and better mental clarity. They can also help reduce the risk of chronic diseases.

Low Carb Eating on a Budget

Following a low-carb diet doesn’t have to be expensive. Here are some budget-friendly tips to help you start without breaking the bank:

Smart Shopping Tips

1. Buy in Bulk: Purchase bulk quantities of low-carb staples like nuts, seeds, and frozen vegetables to save money.
2. Seasonal Produce: Choose seasonal fruits and vegetables as they are often cheaper and fresher.
3. Affordable Protein Sources: Opt for budget-friendly protein sources like eggs, canned fish, and chicken thighs.
4. Rendered Fats/Tallow: For very cheap animal fat, render fat from beef, chicken and other meats.  You can use these for frying and cooking your vegetables.

Low Carb Meal Prep Strategies

1. Plan Your Meals: Create a weekly meal plan to avoid impulse purchases and reduce food waste.
2. Batch Cooking: Prepare large batches of meals and store them in the freezer for quick and easy access.
3. Simple Recipes: Focus on simple recipes with minimal ingredients to save time and money.

Low Carb Recipes

Looking for some easy meal ideas and recipes to kick start your low carb eating?  Below I have a few ideas to help you start your diet with ease.

Keto-Friendly Recipes

1. Keto Breakfast Casserole: Combine eggs, spinach, bacon, and cheese for a delicious and filling breakfast.
2. Avocado Chicken Salad: Mix avocado, shredded chicken, green salad with a drizzle of olive oil for a quick and healthy lunch.
3. Zucchini Noodles with Pesto: Use a spiralizer to create zucchini noodles and top with homemade pesto sauce.

Banting Friendly Recipes

1. Banting Beef Stew: Cook beef with low-carb vegetables like celery, onions, and tomatoes in a rich broth.
2. Cauliflower Rice: Pulse cauliflower in a food processor to create a rice substitute and sauté with garlic and herbs.
3. Baked Salmon with Asparagus: Bake salmon fillets with fresh asparagus and a drizzle of olive oil.

Paleo-Friendly Recipes

1. Paleo Breakfast Bowl: Combine eggs, avocado, and sautéed spinach for a nutrient-dense breakfast.
2. Grilled Chicken with Sweet Potato: Grill chicken breasts and serve with roasted sweet potatoes and a side of green salad.
3. Paleo Beef Stir-Fry: Stir-fry beef strips with broccoli and bell peppers, for a tasty dinner and quick dinner.

Keto Sample Meal Plan

• Day 1: Scrambled eggs with avocado, chicken salad, grilled steak with broccoli
• Day 2: Keto pancakes, tuna salad, baked salmon with asparagus
• Day 3: Greek yogurt with berries, lettuce-wrapped burgers patties, shrimp stir-fry

Banting Diet Meal Plan

• Day 1: Omelette with cheese, spinach salad with chicken, roasted pork with cauliflower mash
• Day 2: Full-fat Greek yogurt with nuts, beef stew, grilled chicken with zucchini noodles
• Day 3: Cottage cheese with berries, tuna salad, lamb chops with green beans

Paleo Diet Sample Meal Plan

• Day 1: Breakfast bowl with eggs and avocado, grilled chicken salad, baked salmon with sweet potato
• Day 2: Smoothie with almond milk and berries, turkey lettuce wraps, beef stir-fry
• Day 3: Scrambled eggs with vegetables, shrimp salad, grilled steak with roasted vegetables

Low carb diets like Keto, Banting, and Paleo offer a sustainable and effective approach to improving health and achieving weight loss goals. By understanding the principles of each diet and incorporating practical tips for following them on a budget, you can embark on a successful low carb journey. Meal prepping, smart shopping, and simple recipes are key to staying on track without breaking the bank. 

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