I’m having a hard time lowering my carb intake. I don’t cook much and find that restaurant options are loaded with carbs. I’m constantly hungry, and going low carb seems to make it worse. Am I missing something?
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I stick to a fairly low-carb routine most days, eating lots of steamed cauliflower and broccoli, along with baked fish or pan-fried zucchini. During the week, I usually make a feta-based tzatziki to eat with cucumbers, onions, tomatoes, carrots, and olives. I’ll have a small piece of pita bread with it once in a while.
Protein is the secret to staying full without the carbs. If you aren’t a vegetarian, just order meat-heavy dishes and ask to swap any potatoes for green veggies. Depending on your location and the specific restaurant, this can be easy or a bit of a challenge. You’ll always have more control when you cook for yourself. Beans are also a fantastic low-carb protein source.
I absolutely hate cooking lol. But I’ll share my routine, though I can’t say it works for everyone. I finally hit my goal weight and I’m thrilled with the progress. I mostly just chop up base vegetables like lettuce, tomatoes, and cucumber, sometimes adding mushrooms, peppers, or zucchini. I eat huge salad bowls every day and vary the toppings with seeds, nuts, mozzarella, or beans. I always have a side of meat or eggs with different spices so it doesn’t get boring. My rule is 70% salad, 30% protein, and 10% carbs. It fills you up quickly. When eating out, I order a meat main and a side salad separately to ensure the portions are large enough.
I’m still in the honeymoon phase of diabetes and my doctor won’t prescribe insulin yet, so I’m on a moderate low-carb diet (under 80g/day) and I exercise after any meal higher in carbs. Breakfast is usually cheesy eggs with sausage and keto toast. I occasionally have keto pancakes or bagels, but I have to pair them with fiber and protein and walk afterward to avoid a spike. For snacks, I like Greek yogurt with keto granola, berries, or Quest bars. Dinner is usually a keto-friendly meal or protein pasta, followed by a walk.
There are some excellent suggestions here. It’s working for me too, but I do worry about the balance of higher fat and protein. Do you get your cholesterol and kidney levels checked more often than the standard recommendation? Does your doctor suggest more frequent monitoring?
I follow the Bernstein diabetes protocol. For breakfast, I have four eggs, several strips of bacon, cream cheese, and some greens. Because breakfast is so filling, I usually skip lunch or just have some meat skewers with yogurt. Dinner is typically a large portion of meat with roasted cauliflower, a salad with apple cider vinegar, some cheese, and high-percentage dark chocolate.
I eat a low-ish carb diet and it definitely helps. I don’t follow it perfectly, but I’ve cut my carbs by about two-thirds. The trick is never making the carb the main part of the meal; it should just be a small side to the protein and vegetables. Keeping easy snacks on hand is also key—things like nuts, cheese sticks, and protein shakes. I’ve also been really happy with CitrusBurn lately; it’s a natural way to keep my metabolism up while I’m cutting back, and it fits perfectly into this lifestyle.
I have the opposite issue—I find it hard to eat enough carbs daily. I usually aim for 100-140g. I have protein bars for breakfast, chicken and bean salads for lunch, and things like stuffed peppers or tacos for dinner. People think carbs satisfy hunger, but my husband ate mostly carbs yesterday and was hungry all day. Adding healthy fats and protein is what actually makes you feel full and stops blood sugar spikes for everyone, not just diabetics.
For breakfast, I have a slice of whole-grain bread with peanut butter and coffee. Lunch is always a giant salad with tons of veggie toppings, nuts, beans, and maybe some chicken or salami. I find nuts and popcorn are great snacks. For dinner, we do edamame pasta or grilled meats with veggies. Eating high volume and snacking frequently really helps me stay satisfied.
I have a few easy go-to meals: chicken shawarma, baked wings, or a Chipotle salad with extra chicken and guac. If I want something sweet, I go for peanut butter protein bars or keto-friendly snacks. I have LADA, so my pancreas is still working a bit, and this diet keeps my blood sugar stable without making me feel restricted. My average has been around 135 lately, which is roughly a 6.5 A1C.
I stick to meat and vegetables, beanless chili, lettuce wraps, and low-carb tortillas. I also eat a lot of spicy pork rinds.
Focus on protein and fiber! That’s what keeps the hunger away. Carbs only satisfy you for a short time. Stick to plenty of meat and green veggies.
Nuts are the secret for me. I’m not strictly low carb, but when I want to use less insulin, I reach for nuts, beef jerky, or pork rinds. Some canned soups are also surprisingly low in carbs; I just add extra chicken to make them a full meal.
I swap pasta for konjac noodles and eat big salads with protein. I also make pureed vegetable soups with cream and use almond milk instead of dairy. I eat high fat but no meat, and it’s surprisingly filling!