The simple low-carb foods or low-fat diet-to-eat list is a good place to start for a kick start to weight loss. This is like a reset.
It is the place where you go if you are wanting to shed a couple of kilos. The food plan options are pretty basic and simple.
I go back to this step when I’ve gained some weight and I want to shed it fast. The comfort is that eating this way is temporary, it helps me get back to basics and find my footing again.
I do not go here when I am training for a race because I need my healthy whole grains and I do not need a low-carb diet at this stage. It is always temporary and for a specific goal. This is very important when you and I try to change the way we eat.
Learn, good and healthy changes that will set you up for success!
This is where we go fully into a low-carb diet and cut out fat as much as possible. It’s hard-core but effective;)
That means nothing with sugar, or any visible fat, and whatever carbs are around are in the fruit and vegetables. This stage gives you the ability to really taste food without the sauces and frills.
Real food, real taste.
This is not a keto diet because, as I understand it the ketogenic diet is a high-fat diet. With this eating plan the aim is to eventually learn to eat whole foods and to enjoy a balanced diet. And that means fats, carbs, and protein. Just giving you a heads up;)
Starting off with a low-carbohydrate diet, is for me, a fledgling triathlete (I use that phrase lightly;) temporary.
The aim is in the long run to include healthy fats and yes, I love good olive oil and add it in in the next phase. This current stage of simple low-carb foods or low-fat is always short-term. I am always aiming for a healthy and balanced diet, and I know that is different for everyone.
A healthy and balanced diet here would be a diet or way of eating that includes all the food groups – carbs, fats & protein.
Included in this is coming to terms with how much I actually need in a day. I don’t love to count calories and I know that by following this plan the carbohydrate intake is very limited, but it is temporary.
simple low-carb foods or low-fat diet-to-eat list BREAKFAST 1
The breakfasts are simple and very quick to prepare. When you get used to the routine, it becomes second nature. The ingredient list for the breakfasts can be bought in any grocery store and it does not consist of any specialty items.
Eggs on crackers and some sliced delicious fresh tomatoes get you started on any given day. To mix this up a little, you can have fun with the eggs. Our favorite way to have eggs on the crackers is to poach them. So delicious. When you sprinkle herbs on the tomatoes this goes a long way to change things up a bit. Seasoned simply with salt and pepper and you’ll enjoy this over and over again.
You can, of course, prepare the eggs any way you like to change the flavors and textures and then, as we sometimes do, cook up the tomatoes too.
simple low-carb foods or low-fat diet-to-eat list BREAKFAST 2
The next two breakfasts that we love to have are a small bowl of cornflakes with a little bit of milk and the second is yogurt and fruit. Both of these breakfasts are super quick and we love them when we have to leave the house super fast.
I make my own yogurt and so I always have that on hand. We love having fresh fruit but if we get to the end of the week and the fresh fruit runs out, I know we always have a good supply of frozen fruit on hand in the freezer. What I love most about this diet or way of eating is that I do not have to worry about the total calories eaten in a day, because I know it is low but it is temporary.
I have always struggled with my blood sugar levels and I do not experience this when eating this way. One thing I have to take note of though is that because my protein intake is higher, I have to drink a whole lot more. Remember that, keep up your liquids at this stage – you will thank me.
The health benefits that I experience here far outweigh the feelings of a low-carb intake! For me, it is more mental than physical. I do like high-carb foods, especially when I am needing a sugar boost. Unfortunately, the insulin levels in my body shoot up and then drop very quickly too.
These are so simple, easy, and delicious – give them a try.
simple low-carb foods or low-fat diet-to-eat list BREAKFAST 3
The third breakfast is crackers, some cold cuts with sliced tomatoes and cucumber. We often have this when we know that our main meal of the day will be meatless.
It can be made with the cheaper cold cuts but if you want to splash out, go to your favorite deli and treat yourself.
This is a snap to put together, economical, and fast. Eating for life – step 1 THE ATTACK aka simple low-carb or low-fat foods can be simple and delicious if you gather together a few simple ingredients.
eating for life MID-MORNING SNACK
I am a grazer and I love to snack. I have tried the cookies and chocolates and they do not do it for me. Simple whole fruits, with a small handful of nuts, are an absolute winner. There is no limit to the combinations of fruit and nuts to switch around with. Have fun, I do. Every week I try to buy local, seasonal fruit, and then I buy different nuts each week too. No boredom has set in yet. You’ll find your favorites too but remember – keep mixing it up.
simple low-carb or low-fat foods aka eating for life – step 1 THE ATTACK – LUNCH
Lunch can be super tricky if you are working away from home. This has been the case for us too. I like to base the lunch guidelines around a salad or a soup.
I have some favorites that we go back to and with a little prep you’ll soon be ready to pack in your soup or salad and you’ll be well set up for the day at work.
This is the nuts and bolts and you get to choose one of the following:
- 1- 2 boiled eggs
- 2 thin slices of lean cold meat
- ½ tin tuna or salmon in brine
- ½ grilled chicken breast
- 2/3 cup of cooked beans or lentils
- 30 g cheese
Choose one of the following:
- 1cup counted veg, whole or as a soup
- Free veg with lemon juice or vinegar plus herbs and spices
simple low-carb or low-fat foods aka eating for life MID-MORNING SNACK
The mid-afternoon snack is also very easy to grab as you head out of the door and it will sustain you till supper.
Choose one of the following:
- 1 serving fruit
- 50g lean beef biltong/jerky
- 1 small yogurt
simple low-carb or low-fat foods aka eating for life – step 1 THE ATTACK – SUPPER/DINNER
Choose one of the following:
- 120g cooked fish plus 2 cups of vegetables
- 120g cooked chicken plus 2 cups of vegetables
- 120g cooked lean red meat (pork, lamb, or beef) plus 2 cups of vegetables
eating for life aka simple low-carb or low-fat foods SUMMARY
We have found that eating this way and following the whole plan has kept us healthy, fit, and full of energy. I do not use it to rule me, but I know that if I stick to it then I feel well and if I don’t well then I have all sorts of digestive issues and my energy levels plummet.
I AM NOT A DIETITIAN and neither will I ever be a registered dietitian. But do you really need to be? Well, yes and no. We don’t all have access to such a person, but we also do need to approach this with common sense.
simple diet-to-eat list
Food, eating, and living were never meant to be so confusing. So, eating this way you will learn some things. You will learn what the xx g fat, xx g protein, and xx g carbs start to look like.
So what can you do with this simple plan? I suggest, adapting it to your tastes and dietary needs, it is easy to do.
The principles are simple.
Eating for life – step 1 THE ATTACK is a simple yet effective way of eating and can easily be adapted to a whole family. Enjoy the experiments, we have and are having so much fun.
We can all learn how to eat well without feeling deprived. Food is a gift to our bodies and we can have so much fun with it. I hope that this simple plan helps you demystify food and eating. Let’s travel, meet with family and friends, and walk away from any table of food, feeling stronger and happier. You may miss sweet potatoes, white bread, peanut butter, and white rice for a short while. But, always remember, this is not where you are meant to stay.
Weight gain is real and many of us have to deal with it at some point. This has worked for me and I always remember that I do not have to do this for a long time, I am always heading for the correct calorie intake to sustain me for what I have planned for the day. I run, I cycle and I swim and I would love to continue this long term and that is why I choose balance, health, and life.
I do sometimes feel hungry but then I know, that it is a discipline issue for me and I grab a glass of water. If I’ve eaten enough, as this plan provides then I know that I’ve become used to eating more than I need and have forgotten how to recognize when I am actually full and satisfied!
The best way to stick to this is to remember your – why – my why is what keeps me going, this is the front and center primary reason for staying on this journey. It is easy to lose focus, I know – I have and I have tried many things and I always come back to this.
Give it a try.
Know yourself, go where you are going, it may be slow and there will be many ups and downs, but it is possible to get there. Always check with your doctor to know what is possible or not for you. Wishing you great success as you go for your goal!
And leave a comment below to let me know how you are doing.
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