Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.
Protein sources:
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and Seafood: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are best.
- The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (6Trusted Source, 7Trusted Source, 8Trusted Source).
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9Trusted Source, 10Trusted Source).
Don’t be afraid to load your plate with low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
A diet based mostly on meat and vegetables contains all the fibre, vitamins and minerals you need to be healthy
- Fat Sources
- Olive oil
- Coconut oil
- Avocado oil
- Butter
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal. Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.