Meals

Angie Asche

Your ultimate guide to eating low carb

Before you go low, make sure you know the golden rules.

What are carbs?

Let’s start at the beginning. Carbohydrates, or carbs, are a macronutrient we get from food. They come in three forms: fiber, starches and sugars. Our bodies break these carbohydrates down into simple sugars which are absorbed into the bloodstream and become our bodies’ number one source of energy in any physical activity. An excess of carbohydrates can lead to fat gain and spikes in blood glucose levels that can cause health problems.

When you think carbs, you probably think bread, potatoes and pasta. But they actually come from a wide range of foods including:

• fruits and vegetables, including starchy vegetables like corn and potatoes

• whole grains such as quinoa, rice, oatmeal and cereals

• nuts and seeds

• beans and legumes

• dairy such as milk and yogurt

• products with added sugars such as candy bars, soda, bottled juices and cookies

What is a low-carb diet?

A low-carb diet does what it says on the tin: reduces your intake of carbohydrates. It’s usually used by people interested in weight management or body recomposition, but there are other potential benefits. More on that below.

But exactly how low is low? A keto diet usually restricts carb intake to 20-50g of carbs per day. Most studies classify less than 130g per day as low carb. But to account for a wider range of body types and sizes, I recommend a more moderate range of 100-150g per day.

You’re probably wondering what 100-150g of carbs looks like. For some perspective:
2 cups of cooked long-grain brown rice = 45g
¾ cup of cooked oatmeal = 49g
2 baked sweet potatoes = 46g
2 slices whole wheat bread = 44g
1 cup of cooked white pasta = 43g

Although strongly associated with weight loss, a study that compared low-carb diets to low-fat diets showed no significant difference in the amount of weight lost over 12 months. Remember, the best diet is the one that works for you as an individual and helps you achieve long-term, healthy results.

What are the benefits of a low-carb diet?

There’s more to eating low carb than potentially losing a few pounds. It can have benefits for:

Perimenopause and menopause

• Hormonal changes during perimenopause and menopause can lead to women becoming more insulin resistant, which has big health implications – including increased risk of diabetes and osteoporosis.

• These changes can also lead to increased belly fat and difficulty losing weight.

• Lowering carb intake can help women keep their blood glucose levels stable.

• Being mindful of carbs can also help prevent unwanted weight gain – consuming them around workout times, combining carbs with protein and healthy fats, and increasing fiber intake.

Bloating

• People who have trouble digesting fermentable carbohydrates (FODMAPs) can experience bloating.

• However, carbs aren’t always the cause – consuming either too little or too much fiber can also lead to bloating. If you’re concerned, talk to your doctor.

Type 2 diabetes and other medical conditions

• A low-carb diet is often used to improve blood sugar levels and insulin sensitivity for those with type 2 diabetes.

• The benefits for diabetics are especially positive if highly refined carb sources are replaced with foods higher in protein, fats, and fiber.

• A low-carb, high-fat keto diet has been shown to be an effective solution for managing epilepsy, but this should only be done under careful medical supervision.

Important: If you have a medical condition or health concerns, always consult a doctor before changing your diet.

Who should NOT follow a low-carb diet?

This diet is not suitable for everyone, and can in fact have serious health implications for some people. I do not recommend going low carb if you:

Have type 1 diabetes

• People with this autoimmune condition run the risk of hypoglycemia (low blood sugar).

Are pregnant and/or breastfeeding

• The biggest concern with cutting carbs while pregnant is that women won’t meet the energy needs to support fetal growth and development.

• Carb-rich foods also contain many essential vitamins and minerals, meaning women may not meet their micronutrient requirements.

• Women’s total macronutrient and micronutrient needs are increased throughout pregnancy and lactation, so restricting an entire macro is not a good idea.

Are at risk of disordered eating

• Remember: A low-carb diet is just another form of restriction.

• This may result in people continuing with unhealthy behaviors, thoughts, and all the mental and physical risks that stem from that.

Have kidney disease

• Reduced carbs may result in a diet too high in protein or fat.

• It’s important to moderate protein intake as kidneys can struggle to remove waste from the blood.

• People with kidney disease are also at higher risk of heart disease, which too much (or the wrong kinds) of fat can exacerbate.

What should I eat on a low-carb diet?

When you restrict one part of your diet, it usually needs to be balanced out by an increase in other areas.

For instance, you’ll most likely increase protein and fat intake to make up for the loss of calories from cutting carbs. Another way to balance out lower carbs is by increasing fiber intake.

Because fiber is not fully broken down and absorbed by the body like other carbs, it passes through the digestive system relatively intact – resulting in slower digestion and absorption of carbs, and reducing their impact on blood sugar levels.

Fiber-rich foods that will not add much to total carbohydrate intake include avocado, chia seeds and flaxseed. Also remember that, in any low-carb diet, veggies and fruits, along with some legumes and whole grains, are essential to ensure you’re getting a wide range of micronutrients.

What does this look like on your plate? I’ve put together a sample Centr meal plan for someone aiming to eat 100g of carbohydrates per day. (You’ll find all of these recipes on the app.)

Breakfast: Overnight Yogurt Parfait (23g)
Lunch: Chickpea & Beet Salad with Goat’s Cheese (22g)
Snack: Avocado Hummus Dip with Pita (10g)
Dinner: Low-carb Bacon, Pea & Cabbage Noodles (36g)
Snack: Chocolate Coconut Protein Pudding (10g)
Daily total = 101g carbs

Remember that going low carb doesn’t have to mean sticking to a rigid eating plan – you can still be flexible with your meals and snacks, and ensure you’re getting plenty of variety.

Your 7-day low-carb diet plan

If you’ve tried a day of low-carb eating here and there, your training remains on track and you’re feeling good, you might be ready to push out to a full week of eating low carb.

I’ve laid out a 7-day plan using Centr recipes for your breakfast, lunch, dinner and snacks. This meal plan sticks with our low-carb philosophy: ensuring your body gets the calories it needs to run, prioritizing athletic performance and going no lower than 100g of carbs per day.

Day 1
Start your day with a fruity smoothie packed with protein (thanks to everyone’s favorite cottage cheese).
Breakfast: Mango-passion Cheesecake Smoothie
Lunch: Buffalo Chickpea Salad
Dinner: Low-carb Bacon, Pea & Cabbage Noodles
Snack: Strawberry Choc Chia Pudding
Daily total = 103g carbs

The flavor of your favorite wings, but make it salad! Keep your carbs low and your protein high with our Buffalo Chickpea Salad.

Day 2
This Chicken Wrap makes for the perfect grab ‘n’ go lunch.
Breakfast: Cheesy Scramble with Spinach & Tomatoes
Lunch: Chicken Wrap with Peanut Lime Sauce
Dinner: Low-carb Egg Roll in a Bowl
Snack one: Rice Cakes with Avocado & Tuna
Snack two: Peanut Butter & Honey Protein Squares
Daily total = 102g carbs

Day 3
Planning ahead – by making your Overnight Chia-misu breakfast or Protein Pot snacks earlier in the week – is key to making a low-carb eating plan stick.
Breakfast: Overnight Chia-misu
Lunch: Fiber-packed Chickpea Salad with Green Tahini
Dinner: Ponzu Beef Stir-fry
Snack one: Eggplant Pizza Bites
Snack two: Choc Top Protein Pots
Daily total = 100g carbs

Created by the king of stir-fries, Luke Zocchi, this Ponzu Beef Stir-fry can be all yours in just 20 minutes.

Day 4
Keep your week humming with a post-workout dinner you can prep earlier, then simply throw into the oven.
Breakfast: Pine, Lime & Chilli Smoothie
Lunch: Roast Veggie Protein Bowl with Eggs
Dinner: 6-ingredient Chicken Fajita Sheet-pan
Snack one: Mocha Protein Mousse
Snack two: 3-ingredient Oat, Banana & Chocolate Cookies
Daily total = 109g carbs

Day 5
Who says low-carb meals can’t be comfort food? Tonight’s Broccoli Soup dinner will warm your soul.
Breakfast: Baked Apple Breakfast Crumble
Lunch: Super Crunch Reset Salad
Dinner: Broccoli Soup with Ricotta Toast
Snack one: Caesar Dip Board
Snack two: Choc Almond Puffed Rice Slice
Daily total = 104g carbs

Dessert for breakfast? And it still fits a low-carb meal plan? Be amazed (and fueled) by the much-loved Baked Apple Breakfast Crumble.

Day 6
If you find you’re having cravings while eating low-carb, spread your snacks out at key points of the day (for instance before a workout, or when the afternoon is dragging in the office).
Breakfast: Low-carb Breakfast Burrito
Lunch: Tofu Smash Wrap with Secret Sauce
Dinner: High-protein Creamy Puttanesca Beans
Snack one: Chocolate & Peanut Granola Protein Bar
Snack two: Edamame Hummus & Cucumber Sticks
Daily total = 101g carbs

Day 7
Finish your week strong with a super simple breakfast of overnight oats and convenient wraps.
Breakfast: Apple Pie Overnight Oats
Lunch: Turkey & Sundried Tomato Wrap
Dinner: Low-carb Creamy Tuscan Chicken with Veggie Mash
Snack one: Chilli Tuna Snack Wrap
Snack two: 6-ingredient Choc Protein Slice
Daily total = 103g carbs

Our Low-carb Creamy Tuscan Chicken with Veggie Mash is a member favorite. Take it from Theresa: “If you haven't already, please try the Tuscan Chicken. It’s delicious!

Your low-carb diet FAQs

To help you make an informed decision, here are my answers to the most common low-carb questions.

1. How low can you safely go when cutting carbs?
I’m often asked variations of this question, like “How many carbs am I allowed on a low-carb diet?” There are a few things I need to point out before we talk numbers.

Firstly, it’s important to remember that low carb doesn’t mean no carb. So changing your diet should always involve a bit more planning than simply banishing all grains from your pantry. Secondly, the definition of “low” carbs may vary depending on your body type and size.

For active people who want to eat low carb, I wouldn’t recommend going any lower than 100g per day. For some, the range may push up to 150g per day – be sure to monitor your performance and adjust as needed to ensure you’re not underfueling (and sabotaging your workouts).

Why no less than 100g per day? When you severely limit carbs, it makes it much harder to meet your fiber needs and the ideal intake of antioxidants and polyphenols from fruits, starchy vegetables, whole grains and legumes. Plant foods play such an important role in our health, and many of them are also primarily carbohydrates.

I know there are many people out there who safely follow a keto diet (consuming less than 50g of carbs per day) but as a sports dietitian, it’s not something I’d recommend.

2. Will a low-carb diet impact my training performance?
When you’re doing a HIIT workout or lifting weights, your body’s primary source of fuel is carbohydrates – so if you’re not eating enough, you’re unlikely to see the results (like muscle gain, strength and power) you’re hoping for.

You may still achieve weight loss, but only if you also maintain a calorie deficit.

3. Can I build muscle on a low-carb diet?
A low-carb diet doesn’t make much sense in this case as it’s only going to make gaining muscle more challenging. You would need to be very strategic in planning your carb intake pre and post-training.

4. What are the most popular low-carb foods?
Many foods are naturally low in carbohydrates, but remember, when it comes to preparing full meals that are low carb, it all depends on what you pair them with.

As well as listing some well-known low-carb foods, I’ve added some alternatives for your favorite pizzas, sandwiches and pasta dishes.

• Proteins: chicken, eggs, beef (steak, ground beef), fish (salmon, tuna)
• Dairy: cheese, yogurt
• Vegetables: spinach, zucchini, cauliflower, broccoli, bell peppers (capsicum)
• Fruit: berries, peaches, plums
• Nuts & seeds: almonds, pecans, chia seeds, flaxseeds
• Low-carb alternatives: Cauliflower rice, wraps or pizza crusts. Zucchini noodles (also known as zoodles). Lettuce wraps instead of bread or wraps.

5. What is a good low-carb breakfast?
Why not try one of the Centr recipes listed in our 7-day meal plan above? (My personal favorite right now is the Low-carb Breakfast Burrito.) Or, if you’re just looking for something simple to throw together at the last minute, try these:

• Eggs, avocado and spinach with a small piece of toast

• Chia pudding with yogurt and berries

• A fruit or vegetable-based protein smoothie

6. Why do I have cravings on a low-carb diet and how can I reduce them?
There are SO many reasons carb cravings can occur. It could be the result of low blood sugar, low energy levels, poor sleep or restriction (for example completely restricting carbohydrates or not eating enough throughout the day).

It could also be due to habit: if you have a carb-rich snack every night after dinner, your brain expects and anticipates that snack until you train it to expect something different.

To reduce cravings, there are several tactics you can try:

• Healthy sources of fat that also provide some fiber – such as almonds, flaxseed, avocado and chia seeds – will keep you fuller for longer (when compared to getting the bulk of your fats from oils).
• Opt for lean protein sources, and bulk up your meals by adding nutrient-dense, low-calorie foods like leafy greens, vegetables and berries.
• Plan ahead. Going too long without eating, then not having anything prepared can make cravings that much worse. My big tip: Think about what the hardest meal of your day usually is – the one you struggle to come up with ideas for or never seem to have what you need. Plan out what you’re going to make for the next few days, and prep at least half of the ingredients for it in advance to save time.