I used to cook daily but my kids are grown now and I live alone, and I also travel a lot. I have a busy lifestyle, just like you! I read a few other low carb blogs and I swear they must LIVE in their kitchen.
Whoโs got time for THAT?! ๐
I donโt spend hours shopping (I usually shop online โ itโs faster, and things get delivered straight to my door!). I donโt do time-consuming meal planning or preparation. I donโt make complicated recipes โ in fact, I hardly EVER cook. I simply โmake foodโ now and then, lol. โSimplyโ being the key word. ๐
Tons of prepping & meal planning is not necessary to succeed on a Low Carb Diet (thank goodness!). Iโve had several people tell me that alone made them hesitate to get started. If you told ME I had to plan and prepare a week ahead, Iโd fail before I ever got startedโฆ
Eating Low Carb Can Be Super Easy!
- You donโt have to drink BPC (Bullet Proof Coffee).
- You donโt have to eat bacon. (*gasp*)
- You donโt have to make complicated recipes.
- You donโt have to eat โFat Bombsโ.
- You donโt have to eat a stick of butter.
- You donโt have to do a lot of meal planning & preparationโฆ
โฆ to be successful with a healthy Low Carb Diet.
- You also donโt have to go โall organicโ or be a total health nut to lose weight and get healthier.
Keeping It Simple To Startโฆ
My plates are simple. I like very easy real foods, such as: avocado, pecans, eggs and salmon. Hereโs an example of one of my meals while eating out at a restaurant. I ordered a grilled chicken sandwich without the bun, asparagus instead of fries (which I like to dip in mayo), and a side of avocado slices:
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For someone just starting out, or if youโre frustrated with your low carb diet, I recommend keeping it super easy: just stick to 20 net carbs a day to start.
When I first started years ago the ONLY thing I focused on was eating 20 net carbs a day or less. I kept it THAT simple โ and thatโs what I recommend for anyone just starting out. The less complicated the better.
You want to read labels, and Google anything without a label. If itโs produce, I use this site to get nutrition data. You can track your foods easily using MyFitnessPal. It makes it very easy to stay on track, and tracking also keeps you accountable to your goals. ๐
Itโs THAT easy.
Ignore The โFancy Stuffโ and Dogma
Youโll see a lot of acronyms and fancy ideas when you start eating low carb. Things like BPC, Fat Bombs, Fat Fast, etc. See Low Carb Lingo to familiarize yourself with some of the common terms.
You donโt need any of that. Just eat real food, and stay under 20 net carbs a day.
Of course, you can try BPC (Bullet Proof Coffee) if you want to, or make fancy recipes even. Thatโs totally up to you! Iโm just saying that you CAN make it easy and keep it simple if you prefer. ๐
You can also ignore the people that tell you a Diet Coke will kill you. ๐ Youโll quickly discover there are a lot of dogmatic beliefs around food and health. I call them โfood religionsโ, lol.
Let the โhealth nutโ in you come out naturally, on itโs own.
There are a lot of things that are not good for you, that you can easily eat on a low carb diet. Examples include artificial sweeteners, diet sodas, Atkins bars, protein shakes, fake pasta โ the list goes on and on.
Some people are more sensitive than others, have different medical/health issues to consider, etc. I say if you are just starting out, do whatever it takes to make the transition. Once you get over the hump, get the hang of this way of eating, lose some weight and start become more aware (just by reading labels and tracking foods)โฆ you can start making healthier choices.
Sure, I agree that diet soda isnโt โgood for youโ. Being fat isnโt good for you either โ so start by losing the weight and becoming more conscious of your food choices. Itโs a natural progression. Donโt feel like you have to go โall organicโ or be totally perfect to start. While you want to become your healthiest happiest self, itโs one step at a time. Do whatever it takes to get that ball rolling!
Your Journey Is Your Own!
Itโs important to keep in mind that we are all at a difference place on our health journey. Once someone starts eating healthier and losing weight, learning all the other great things about food and health will come as a natural progression. We have to try not to be judgmental โ it discourages people who are likely already discouraged and feel defeated by their weight and/or eating issues. (If youโre that discouraged person, IGNORE the โfood preachersโ that feed you hell, fire & damnation for enjoying a packet of Splenda in your coffee!)
I admittedly started out as a โlow carb junk food eaterโ and learned about my health, and healthier food choices along the way. But I had to lose that initial weight first and get over the hump, gain confidence, battle my overeating issues (the mental/emotional side of it), and make progressive changes at my own pace. So I always recommend anyone just starting out to KEEP IT SIMPLE. When you are ready to go to the next step, there are plenty of people willing to encourage and educate.
Meal Planning & Extreme Preparation Are Not Necessary.
It helps, yes. But some people will tell you that youโll FAIL if you donโt plan & prepare. Thatโs simply not true. Iโm walking proof of that (literally โ I love to go for walks!) Iโm a very spontaneous eaterโฆ
I donโt cook. And I donโt eat those โconvenience foodsโ like Atkins meals or shakes. Well sometimes Iโll have a shake โ but I havenโt had one since summer. I very rarely have a protein bar either, but when I do I enjoy Quest Bars. I often have 1/3 cup of pecan halves for breakfast. Real food, no cooking required. I do boil eggs, usually 6 at a time โ then cream up two whole eggs with mayo & salt. It makes for a quick meal, or a great side to any meat.
Last week I went out for dinner with friends. I ordered grilled chicken with steamed broccoli and a side of avocado slices. No cooking.
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Another non-cooking example: When I crave something sweet I take a tablespoon of cream cheese and 1/2 tablespoon of sugar free preserves and eat a little of each together. Tastes like cheesecake! Itโs creamy and delicious, satisfying, only takes a second to grab it out of the fridge, and doesnโt dirty up a bunch of dishes. YUM. ๐
I donโt do preparation or meal planning at all. The key is just to eat low carb โ which is easy enough, no matter where you are. Like the pub, in the picture above. Or the restaurant meal I shared earlier โ the chicken sandwich sans bun.
If you told me I had to plan and prepare a week ahead, Iโd fail before I ever started.
I just donโt have time for all that. Some people will tell you itโs KEY. But some people DO prepare, and still donโt make healthy food choices. Thatโs simply a matter of want-to, willpower & determination. I could have had a cheeseburger at the pub, but did not choose to order that. THAT is the key. ๐
Being successful on a low carb diet is all about the right mindset. Period. No matter where you are, no matter what youโre doing, no matter how busy your life is or how much stress you have โ itโs just a matter of deciding what you put in your mouth, how you choose to feed your body.
Low Carb is actually a very simple way of eating, if you donโt over-complicate it.
When I do cook, Iโm big on very simple one-skillet meals. I prefer to eat real food and keep it super easy to track. Things I keep on hand include: frozen broccoli, frozen cauliflower, eggs, pecan halves, real butter, Daisy Brand cottage cheese (fewer ingredients than any other brand on the shelf!), blocks of real cheese, avocado. Honestly, I could live on most of those things alone. Especially given I eat out so much!
Yesterday I had grilled chicken and roasted broccoli. Twice later in the day I had a turkey roll-up with colby jack cheese and a dill pickle with a bit of mayo (easy!). I had a handful of pecan halves for a snack. And I made the mock danish just to try it out, but I didnโt really like it (ate it anyway) and it dirtied up more dishes than I care to wash. ๐ Today I had coffee, then made three fried eggs with a slice of (real) colby jack cheese.
I own exactly one skillet, and like it that way!
Anyway- I just wanted to give you permission to take a deep breath, stop complicating it, relax, and ENJOY easy real foods with zero guilt. And no complication or confusion. Keep it simple and youโll enjoy it a lot more. ๐
Best,
Lynn Terry, aka LowCarbTraveler
Can you suggest a good web site that gives you a list of foods and the carb content?
Hi Kim!
See: http://www.travelinglowcarb.com/4964/low-carb-vegetables/ and the two links at the end of that post for more food lists. ๐
I did low carb 2 years ago and lost 60 lbs with in 2 year off of low carb i gained it all back. Well been back on it two weeks and find lunches my hardest thing when i am going to school full time and leave at 7am and return at 515. Any suggestions on lunches that donโt include eatting lettuce wraps.
Itโs very easy to gain the weight back if you go back to your old habits โ that put on the weight in the first place. For me, low carb is a way of life. Not just for weight loss, but for all the other health benefits!
Iโve been there though. I gained weight back after being sick so long, and more so after my surgery. Itโs tough.
Do you eat out for lunch? I do like the Hardeeโs low carb burger (wrapped in lettuce). I usually get take-out from restaurants though. Thatโs super easy โ meat & greens. You can also pack a lunch!
Everything you say is true. Itโs just that simple. You can make it a lot more complicated, but why?
Btw, your pictures are really looking great!
Thank you, Chris! ๐
Lynn, your always so helpful right when I need it!
That made me smile, Kristi! Thank you ๐ Glad you found it helpful!
This is so true. I would always get overwhelmed when I would read low carb message boards. It really is very simple.
I get overwhelmed too โ especially with all the dogma, and the complicated recipes. ๐ Simple is GOOD!
You are such an inspiration! Thank you for the great advise.
Thank you, Sheryl! ๐
I think I love you. Thanks so much for your encouragement and simple โget realโ message. I hate to cook, my hubby does it all and he is a meat and potatoes guy. Ground beef is our friend. 20 carbs, I can go back to doing that. I lost 25 pounds before Christmas and got lost in all the other โhelpful information.โ 20 carbs! Yay!!!!!
LOL Kim โ youโre welcome!
YOU GOT THIS ๐
Thanks for your read on keeping it simple. When I first started I did keep it simple and did well but let myself get too complicated with thinking we needed a new recipe ever other night and stalled out. I love to cook which is what got me here in the first place so trying all the groovy new recipes was a dream. Now I need to get back to the kiss way of eating low carb, and maybe trying out a recipe or two on weekends.
Good idea! Itโs all to easy to let โcarb creepโ sneak up on you, or get your ratios out of whack. I track super close using this setup: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ That will help A LOT. ๐ *cheers*
Thanks so much! Iโm on it!
Hi.
I just wanted to say that I have been trying this low carb/high fat thing for a few weeks with some lackluster results, trying to make everything and do everything like everyone else is doing it. You just summed up everything I needed to do in a few paragraphs and it makes total sense! I have already used the myfitnesspal hack you provided and it works perfectly. THANK YOU, for keeping it so simple! You are FREAKINโ AWESOME!!!
Thank you Tonya!! ๐ *cheers*
what fitnesspal hack? do tell!
Hi Nicole ๐ Hereโs the link: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/
Thank youโฆI needed to hear that! Keep it simple, I can do that!
Iโm glad that helps, Donna! ๐ *cheers*
Thanks, Lynn, for all your great ideas, recipes and encouragement! Just a quick question โ when figuring net carbs, do you subtract the fiber and sugar alcohols, like swerve or xylitol? Or just fiber?
Thank you, Suzie! ๐
I subtract Fiber, and sugar alcohol if there is any. So Total Carbs minus Fiber = Net Carbs. Or Total Carbs minus Fiber minus Sugar Alcohol = Net Carbs.
http://www.travelinglowcarb.com/230/how-to-figure-out-net-carbs/
Not everyone does โ some people go by total carbs only. Youโll have to test to see how your body handles sugar alcohol of course, and definitely enjoy it in extreme moderation! ๐
See: http://www.travelinglowcarb.com/422/sugar-alcohol/
I like to know what the best thing to put in cottage cheese . I dont like it alone.
Hi Christine,
I like Cottage Cheese by itself, but sometimes add crushed pecans and a few slices of berries. You can add a dash of Atkins vanilla shake and some crushed nuts for a nice sweet crunchy taste. ๐
Lynn does something similar that got me hooked on this recipe: 1/2 c frozen blueberries โ 40 seconds in microwave. Add 1/2 pkg of Stevia. 1/2 c of cottage cheese. Sprinkle cinnamon on top, then add 1/3 c of broken pecans. Yum!!!
This is GREAT advice. I often stress myself out trying to do everything by someone elseโs rules ~ that I lose sight of the simplicity! Quick question ~ how do you handle pizza (as when everyone else is eating it around you)? Do you just eat the toppings & cheese and leave the crust? That is probably my biggest downfall!! Thanks for all you do ~ you truly are an inspiration!!
Thank you DeAnnah! ๐
I usually order Naked Wings and eat those โ and a few pizza toppings. There are all sorts of ways to make low carb pizza too of course, if you want a โcrustโ. Iโve seen spinach crust, cauliflower crust, this recipe would make a beautiful crust: http://www.travelinglowcarb.com/680/low-carb-bread-recipe/ etc. But usually I just pick at the toppings and have something else yummy (like the wings).
Thanks for the great site! Iโm a traveler too, and Iโm really glad to find someone else on the low carb journey that is also a road warrior!
Mary
Thank you, Mary! Welcome ๐ ๐
I just want say thank you. Thank you for taking the stigmas of low carb out the of equation. KISS Iโd the way to go. I just need to get out of my own head and follow that rule.
It really does help a lot, Grace. ๐ I really like the 3IMAX Rule: http://www.travelinglowcarb.com/6064/3-ingredients-rule/ It simplifies everything, and makes it all SO much easier!
I did it for 15 straight days. You can see my results, and all 15 days of my Food Diaries & food photos here: http://www.travelinglowcarb.com/tag/3imax/ ๐
Thank you for this article โ I am on week 3 of this WOE and have only lost 5 pounds โ I am not upset because I feel fantastic. I have only lost 5 pounds but my clothes are fitting better. I am pretty sure that I am eating more than 20 net carbs, but I want a lifestyle change and not feel like I am on a diet with the 20 carbs. Will I still lose at 30 carbs a day?
Sure, Marchelle โ and youโre obviously proving that. ๐ Donโt be discouraged if you notice a โbrief holdโ or even slight fluctuations during week 3 or so though โ itโs just your body adjusting to the initial weight loss.
Tracking is key though. Not only for carb counting, but also to make sure you arenโt eating โhigh proteinโ and โlow fatโ. I totally stall out eating too lean. Hereโs what you need to know on that: http://www.travelinglowcarb.com/7006/macronutrients/ *cheers*
Thanks so much! this is the best post I read since I started low carb. I was ready to give up because the first week I lost 4.5. this week I gained 1.7 of it back. not sure what im doing wrong, maybe the diet sodas. This post encouraged me not to give up. thanks
Iโm glad, Amanda! Never give up. ๐ The second and third week are weird, with stalls and fluctuations. Thatโs totally normal โ itโs your body adjusting to the initial weight loss. Thatโs all! Keep repeating exactly what you did during week one. And track super close โ so you can always go back and see what you may have added or stopped, that makes it easier to identify culprits.
Thank you Lynn for all that you share, including this message to KISS. I am one of those people whoโs been feeling discouraged and defeated by my weight (have been 30-40 pounds overweight my entire life!) and all of the info on Facebook & Instagram from those I call โketo Naziโsโ has made it seem overwhelming to get started, but this makes me feel so much better that it really is something that is do-able without all the planning, prepping and perfection that others feel are necessary.
LOL Karen, I run into those mean keto people all the time! Or just mean people in general in the โfood circlesโ or on the TOPIC of food. Itโs like a religion or a โfood cultโ or something. ๐
I just ignore them. Like the rude tweet I got today on Twitter. ๐ I say keep it simple: 20 net carbs max, 70% fat minimum. Iโve lost weight so well doing that, and never have to stress over a million details. ๐
Hi Lynnโฆ.so glad Iโve discovered your site. I have one quick question. Iโve lost 6 lbs in the first 10 days starting with Atkins Induction Phase 1. Iโve installed the Fitness Pal app. Since Iโm just starting and with a lot to lose (about 80lbs), should I use the same formula that you use? Also, due to arthritis, I will be doing low impact exercising, with some bike riding.
Hi Gaye,
Youโll discover eating this way should really help with your arthritis. Depending on what kind it is. I was in chronic pain prior to going low carb. ๐
I basically do โphase 1โ โ I just donโt do phases or programs. But itโs the same: 20 net carbs max, 70% fat minimum. I say keep doing whatโs obviously working!
Youโll usually see a โholdโ or even fluctuations in your weight during weeks 2 and/or 3. Donโt freak out. Itโs just your body adjusting after losing so much weight so fast (6 pounds in 10 days is a lot to any body!). Itโs totally normal. ๐
Hey There! I just wanted to thank-you for relieving much of my anxiety with regard to seating this new WOL/WOE. Your thoughts, advise and tips are truly appreciated. You are lovely inside and out. Thank-you!
Thank you so much, Patti!! ๐ ๐ *cheers*
Thank you so much for the information! Just started looking at this last week. I canโt seem to get my fat up to 70%โฆ Iโm using myfitness pal. Iโve been taking some vitamins that I mix in waterโฆyesterday morning I decided to check and see if they had carbsโฆoh my! One has 10.5 and the other 3โฆneedless to say Iโm not using those anymore!
Ack, good catch Angela! ๐
Fat is easy. I publish my daily food diaries here, so you can see how I easily get 70% fat daily โ and often 80%. Good low carb sources for healthy fats include: pecans, walnuts, salmon, avocado, real butter, real cheese, natural peanut butter. Choose fatty meats like ribeye and bacon and salmon. I love avocado sliced and salted, and fried/browned in real butter โ thatโs delicious!
I just four your webite and FB. So sorry you arenโt feeling well. Wishes & prayers for speedy recovery and less stress! THANK YOU for the โKISSโ post โ you may have saved my life. The other complicated sites were killing me! LOL Best wishes : )
Thank you, Sheila & Welcome ๐
Simple is GOOD. ๐ I canโt do complicated either, lol. I would have given up before I ever got started. ๐
Hey I am stalking your Web site lol. Thank u for the encouraging words u sent me few days ago. This has made me really calm down I have thyroid issues pcos and insulin resistance ugh. I need will power and this site is it. I also follow u on IG. Thanks
Youโre welcome Franna ๐ Great to hear from you again! There are a lot of us that have certain medical issues or medications or what have you. Eating healthy is the BEST thing we can do for ourselves โ and our bodies.
The mental part behind it all, the willpower and motivation and discipline, those were the hardest parts for me too. I discovered in the endโฆ that losing weight is the EASY part. ๐
The other โ itโs all about lifestyle change, habit change, forcing change even, and is the MOST REWARDING thing about it all!! I love being leaner and healthierโฆ but mostly I love being HAPPIER and STRONGER. ๐
I have pretty much been stalking you on IG for several months, but finally looked at your website and found this article. THANK YOU!!! I did low carb in my early 20s (am now 53), and lost 65 pounds, and it was so simple, because low carb was so simple then. I gained it back and then some after my dad died, and now weigh more than I ever have. I have tried to go back to low carb/high fat several times, but I believe I set myself up for failure, because I read so MANY blogs and hear so much about the โbadโ foods, and keeping it organic, and throwing out the DC, and learning to plan, plan, PLAN!!! My life is not as simple as it was a year ago. I travel between two towns during the week and have two jobs. I have tried the meal prep, and that works, but then I end up wasting food because I get so bored with the same meals over and over again. I love to cook, but we recently moved, and my new kitchen is much smaller than my old one, and it is just more difficult. Plus, I spend all my time at home (which is not much) in the kitchen, when I would rather be on my screened in porch, or doing something fun. You are a literal breath of fresh air for me right now, and while I will still meal prep a meal or two, I am stopping the insanity of trying to cook every meal, and am going to keep it simple.
Thank you again. You are an inspiration!!
Hi Tammy ๐ Itโs great to see you here at the blog! Apologies for missing your comment when you wrote it last monthโฆ two trips and a birthday later, and Iโm just now catching up -lol.
I am SO glad you found this helpful. I totally get what itโs like to be on the go and have a busy lifestyle โ and just want to ENJOY what little downtime you haveโฆ and NOT in the kitchen ๐ lol.
Fortunately there are tons of simple foods, easy options, and even restaurants and fast foods for when youโre on the go. And thank goodness, or this would never work for me. ๐
Hi Lynn, I have never read ur introduction on how to do it simplyโฆbefore I found myself trying these recipes and not liking it after I spent half a day making it..thatโs just for one recipe. I quit, too much cooking, time and cost and I would throw it outโฆfeeling unworthy to do this, I would quit. I love ur style on thisโฆI told hubby before I donโt want or have the time to do thisโฆitโs like having a second job. Thank you, so much..now, watch me go!
Iโm so glad, Judy โ that makes my day! I would get frustrated and quit too, if I had to be shopping & cooking all the timeโฆ and especially if I didnโt end up liking the recipes. ๐ Ack!
Itโs SO easy to eat low carb without all of that though. Especially if you just stick to the basics: meat & greens + healthy fats. ๐ Welcome aboard!!
Thank you โ so glad I found you. I have totally bought into the concept but am completely overwhelmed by the prep and โrulesโ lol. Also, I have to be mom and wife to non-keto interested family! Anyway โ thanks again so very much.
Welcome Rams Mom ๐ Simple is GREAT. Try to just focus on 20 net carbs max, 70% fat minimum, and make it easy. ๐ Thatโs the best thing you can do!
Do you have a place that you give a list of KISS meals you use? I have been searching and have only found a few.
Hi Rhonda ๐
There are more examples of super simple meals in my โ3 Ingredients Maxโ post here: http://www.travelinglowcarb.com/6064/3-ingredients-rule/
Lately Iโve been reviewing a lot of new products/foods, but youโll find the most of my meals in my years worth of Food Diary posts here on the blog follow the KISS or IMAX method. ๐
Basically just 3-4 ingredients per plate, real food, very simple combinations: meat & greens + healthy fats.
Just started low carb today. I have been following your site for awhile. I have been in and out of hospital for the last 2.5 years. I retired as an RN,two moths later had emergency open heart surgery, developed Celiac disease, had part of intestine removed on and on. I gained a lot of weight being inactive. I need to lose 40 to 50 lbs. I am 68 years old and need to get healthy again. Thanks for all the work you do to help us with this low carb healthy life style. Wish my luck.
Hi Jackie ๐ Welcome!
You will be SO glad you started this and turned things around. Kudos for taking that step and taking control of your health! Let me know if you have any questions along the way. ๐
Is it ok to eat porkrinds I recipes by George Stella that uses as a coating. Itโs a baked chicken recipe.
Just love your site.
Thank you Jackie! ๐ Yes, pork rinds are perfect fine. Most are zero carb. Some that are seasoned may have a few carbs, youโll just have to look at the labels. But yes, thatโs a popular recipe idea to use crushed pork rinds for โbreading.โ Enjoy! ๐
You are awesome for replying so quickly. Mine say 0 carbs. Yeah!
Youโre welcome. ๐ Awesome! Iโm using some that I got already crushed to make a meatloaf this weekend. ๐ Fun!
Love to see picture. Iv e list 6 lbs in 3 days. This scares me. I know itโs water at is this safe?
Iโll post the meatloaf in my food diary when I make it. ๐ It looks like a great recipe!
First of all, only weigh yourself first thing in the morning right after you pee. Any other time of day (even an hour later) is not an accurate weight. Your body weight will fluctuate as much as 5 pounds or more in a given day.
Second, yes, itโs safe โ but definitely do some research on it for yourself and even talk to your doctor or nutritionist. I am neither. ๐
And finally โ the reason is because eating super low carb puts your body in ketosis, which is a diuretic process. So initially you do lose a lot of water weight (and pee a lot!) by the 3rd day or by the end of the first week.
You might also experience โketo fluโ โ headaches, leg cramps, irritability, etc. It passes but the best thing for those symptoms is chicken broth โ I like it hot out of a mug with a pat of butter.
The chicken broth will replace sodium & electrolytes lost during the diuretic process of getting into ketosis.
I love meat loaf. Sounds good with a cauliflower mash and broccoli. I did way like you recommended, sounds like I doing things right. I dread the flu but it will be worth it. Thanks again.
Not everyone gets keto flu, or noticeable symptoms at least, so maybe you wonโt. ๐
I am planning mashed cauliflower with the meatloaf. That sounded like a good combo to me too!
Thank you..thank you..thank you for freeing me up