As a certified health coach I get questions about what I eat and how much to eat if you are trying to go low carb. I vary my eating from day to day. And sometimes I have a low carb day.
Some people track their macros to see how many carbs they are eating on a low carb day but I have never been a big fan of tracking. It does work well for some to start with tracking their macros to see where they are but I believe long term tracking is not sustainable. At least not for me and many of my clients.
What Is A Macro?
You may have heard the term macro and wondered what in the world is a macro. Macro is short for macronutrients. Macro means large so think large nutrients. Macronutrients refer to carbs, fats, and protein – the three basic components of every diet.
Most people are used to tracking calories and not macros. One reason it might be beneficial to start with tracking macros is to make sure you are getting enough protein. Protein is so important especially as we age.
What Is A Low Carb Day?
On a low carb day you would want to keep your net carbs (carbs minus fiber) around 50 grams or lower. So you’re eating would be primarily meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
A low carb day is not for everyone, but maybe you’re someone who might benefit from carb cycling. Make sure to check with your doctor first when changing up your nutrition. Remember there is no one size fits all. We are all different.
What I Eat On A Low Carb Day
I like to keep things simple. Since I practice intermittent fasting I don’t eat until around 12:00 p.m. or 1:00 p.m.
I have shared my meals to help you guys know what to eat on a low carb day.
Low Carb Lunch at Home
- Salad – greens, grape tomatoes, cucumbers, pumpkin seeds or walnuts, 1/2 avocado, 2 fried eggs (I like the yolk runny), Simply Garlic salad dressing.
- Tuna fish mixed with 1 tbsp. of Primal kitchen mayo on a bed of lettuce with 1/2 avocado, pickle and pecans sprinkled on top.
- 2 boiled eggs mashed together with 1/2 avocado (my version of egg salad) with Epic pork rinds.
Low Carb Lunch Out
- A cauliflower rice bowl from Zoe’s is one of my favorites.
- From Chick-fil-a, the cobb salad with grilled chicken nuggets is a great option.
- A turkey burger with a lettuce bun with avocado.
Low Carb Dinner at Home
- Salmon, cauliflower rice, and salad. (this is my go-to)
- Turkey lettuce wraps
- Grilled chicken or steak, roasted broccoli, and cauliflower.
Low Carb Dinner Out
- Chicken Larb at Surin
- Chicken Ceasar Salad with no croutons
- At Bricktops the deviled eggs, Salmon and broccoli is a great option.
Low Carb Snacks
- Quest Bar
- One Bar
- Boiled Egg
- Nuts (my favorites are walnuts and almonds)
- Epic Pork Rinds
- Dark Chocolate
You can see I don’t really overthink low carb day. I do not consistently eat low carb because we do need carbs for hormone health, It can be beneficial to add a low carb day in sometimes, but it is important to find the diet that is right for you.