How to make low carb dieting simple and easy

How to make low carb dieting simple and easy

Whether you’re following a ketogenic diet, avoiding sugar, or just looking to cut out some gluten (we get it, it’s been a bread-heavy couple of years), we’ve got the best low-carb recipes for you. These breakfast, lunch, and dinner recipes are so good, you won’t miss the bread, pasta, or grains at all. Finally, you can cut the carbs without losing the flavor or convenience!

And we promise, they’re not all cauliflower. While some of our favorites do rely on that magical brassica, like this “mac” & cheese, we’ve also got tons of recipes that let other ingredients (zucchini, butternut squash, broccoli) shine. For example, we’re big fans of anything that replaces carbs with cheesy, eggy goodness, like these breakfast enchiladas. Another fantastic breakfast innovation—keto granola (so good for when you’re really missing cereal!). Zoodles are another favorite, especially when we expand beyond zucchini, like in these butternut squash noodles. And with our fast food- or deli-inspired dishes, you won’t even miss the bun!

Not sure if low-carb is right for you? We investigated low-carb diet culture, and what we found might surprise you. Think a low-carb diet is too expensive? We can show you how to make 9 low-carb meals for less than $25! Want more low-carb inspiration? Check out dessert recipes here, or in our Keto Made Easy Bookazine. Plus, try our best low carb breakfasts and easy low carb side dish recipes.

How to make low carb dieting simple and easy

The CSIRO Low-Carb Diet has proved phenomenally successful in helping Australians lose weight and transform their health through a low-carb eating plan in combination with regular exercise. + Full description

  • an update on the science
  • answers to all your FAQs
  • two weekly meal plans with shopping lists
  • plenty of ideas for meal builders, drinks and snacks

This is a fully researched approach to better eating and improved health from Australia’s peak science organisation.

As this title is sourced from another publisher, it is available for sale to individual customers only.

No discounts apply.

You may also be interested in the companion volumes The CSIRO Low-Carb Diet and CSIRO Low-Carb Every Day.

Details

Features

  • 100+ low-carb-friendly recipes that can be cooked in 20 minutes or less
  • an update on the science
  • answers to all your FAQs
  • two weekly meal plans with shopping lists
  • plenty of ideas for meal builders, drinks and snacks

Authors

The CSIRO, Australia’s national science agency, has been dedicated to the practical application of knowledge and science for society and industry since 1928. Today the CSIRO ranks in the top one per cent of world scientific institutions in twelve out of twenty-two research fields. CSIRO Health and Biosecurity conducts research into human health, including disease prevention, diagnosis and innovative treatment.

Professor Grant Brinkworth is a principal research scientist in Clinical Nutrition and Exercise at CSIRO Health and Biosecurity. He has a PhD and expertise in diet, nutrition and exercise science.

Pennie Taylor is the senior research dietitian at CSIRO Health and Biosecurity.

If you are planning to embark on the journey of a low-carb lifestyle, here are some tips and recipes that might help.

How to make low carb dieting simple and easy

Highlights

People on weight loss journey or the ones moving towards fitter lifestyle are quick to adapt terms like ‘low-carb’ or ‘low-calorie’. However, many people fail to have the right research or diagnosis to back up their decision. We can’t deny that those internet jargons do feel tempting and losing weight or getting fitter in just a matter of days is the dream for most of us. But the one question we should ask ourselves before taking any big plunge related to our health is – ‘Is this diet sustainable’? That being said, we are not discouraging you to try what is right for you. All you need to keep in mind is consulting a dietician before making any drastic changes to your diet. And once you have done that, there are many healthy diet tips and recipes that you can easily follow at home.

Fitness and nutrition expert Rohit Shelatkar states, “Whether one should increase or decrease their carb intake depends on personal goals, health, and lifestyle. The drastic change of moving to a low-carb diet can lead to weight loss, much of which is from water weight and it is short-term in nature. Hence, it is imperative that individuals have a balanced diet filled with carbs, proteins, and fats and restrict the number of calories versus the ones burned in a day”.

At the end of the day, the best diet for you is the one that you can comfortably follow. However, if you are planning to embark on the journey of a low-carb lifestyle, here are some diet tips and some easy recipes that will make beginning the diet an easy task for you.

How to make low carb dieting simple and easy

4 Quick Diet Tips To Remember Before Starting A Low Carb Diet:

1. Be wise:

A low-carb diet is more about choosing the right carbs over the wrong ones and not about completely eliminating carbs from your diet. Avoid the carbs in refined grains, sugar, or sugary products, but include healthier sources of carbs found in whole grains, low- or no-fat dairy foods, fruits, vegetables, and legumes.

2. Add protein:

Since we will reduce the intake of carbs which is one of the major sources of energy for our body, it is suggested to add more proteins and other healthy nutrients to help us cope. “Plant-based proteins like beans and pulses and animal-based proteins such as chicken and fish when clubbed with low-carb vegetables makes for an ideal low-carb meal option.” Suggest Anju Sood, a Bangalore-based Nutritionist.

3. Add Fats:

Fats for a healthy life? Confused? Let us explain – Since we will be chalking out a huge chunk of carbs from our low-carb diet, it is important to add more healthy fats to balance it. And by healthy fats, we mean the fats present in avocado, olive oil, nuts and seeds, not burgers or fries. Not only would the good fats keep you satiated for long but also make up for the carbs our body is used to.

4. Don’t Stress:

Having unrealistic expectations and in turn getting disappointed for them is only going to frustrate you which is not good for any diet for the long term. Set realistic goals and follow the routine religiously. Do not stress when a fellow dieter is getting better benefits. According to clinical nutritionist Rupali Datta, ‘Stress will push your cortisol levels way too high. Your appetite may go up and you may reach for high-calorie comfort foods which will make all your efforts go to waste.’

Now that you have these tips to help you go ahead, here are some easy winter foods you can add to your low-carb diet this season.

How to make low carb dieting simple and easy

Make wise food choices when on a low carb diet

5 Foods Items You Can Add To Your Low Carb Winter Diet

1. Saag:

Most of the winter greens are non-starchy and make for a great addition to a low-carb diet. Here are some of the easy saag recipes you can add to your diet without having to worry a lot. Try making the simple palak, methi or sarso for your winter diet.

2. Fruits:

It is always said that seasonal fruits and vegetables taste better than the year-round ones and we wholeheartedly believe that. Seasonal fruits like Guava and pear are low in carb and can be added to many winter recipes like making delicious guava chutney or a piping hot apple and pear cake.

3. Nuts:

As winter approaches our consumption of nutty desserts and ladoos instantly increases. So, it shouldn’t be a task to include these nut-based recipes in your diet. Either munch on them as is or add them to winter famous dishes, make sure to load up on nuts this season.

4. Soups:

Winter and warm soups go hand in hand, but the best part is that now you can sip on a variety of delicious soups without hampering your diet at all. From a rich broccoli stew to a list of healthy winter low-carb soups you can try at home, there is no dearth of soup recipes for you this season.

5. Vegetables:

Winter vegetables like shakarkand will make for a delicious and comforting low-carb meal, roast or boil them and prepare them in any way you want. This north Indian famous delicacy is just what you need this season.

Try these tips and tricks and maintain your low-carb diet this season without any hassle.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

How to make low carb dieting simple and easy

Following a diet that is low-carb and high-protein offers a variety of benefits, according to experts—and high-protein foods also help you stay full and nourished throughout the day. But there’s a lot to consider before approaching any change in diet—here’s what health professionals have to say about the benefits and how to build a high-protein, low carb meal that gives your body all the nutrients needs.

“High-protein, low-carb diets aim to build muscle mass and decrease body fat and weight,” says Katherine Brooking, M.S., R.D., co-founder of the nutrition news company Appetite for Health in San Francisco. “There’s good evidence to support a faster rate of weight loss when people go on a low-carb, high-protein diet compared to people on a more traditional low-fat diet.”

But while some people benefit from limiting their carb intake—say, you have trouble controlling your blood sugar—a keto-style low-carb diet can be tough or even dangerous to follow. (I mean, is a life without sweet potatoes or even blueberries worth living?!) Not to mention, a diet predominately high in protein and fat will likely lack fiber, vitamins, minerals, and antioxidants, all of which reduce your risk of chronic diseases.

“Your gut bacteria feeds on fiber, so a low-fiber diet makes your gut unhappy,” says Lauren Harris-Pincus, M.S., R.D.N., author of The Everything Easy Pre-Diabetes Cookbook. “Plus, our bodies primarily use carbohydrates for fuel, so significantly limiting this macronutrient means your body needs to find alternate fuels, such as ketones, which can make you feel lousy.”

The upside: You can reduce carbs without going full-on keto—and we have your guide below.

How to build a healthy high-protein, low-carb meal

  • Balance your macros. Keep your high-protein, low-carb meals to 35% carbohydrates, 30% fat, and 35% protein, Brooking and Harris-Pincus suggest. On a 2,000 calorie diet, this will look like 175 grams of carbohydrates, 67 grams of fat, and 175 grams of protein per day.
  • There’s no need to overload the protein. We can only use around 25 to 30 grams of protein per meal to maximize muscle growth and repair, so any extra is just extra calories, Harris-Pincus says.
  • Focus on fiber. Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. “Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overall—which leads to weight loss.”

Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with.

While no foods are off the menu with WW, and we encourage all our members to eat a healthy, balanced diet, some people might choose to follow a low-carb meal plan in order to lose weight. Read on to find out more about low-carb meal plans and how to reduce the amount of carbs you eat.

What is a low-carb diet plan?

People who follow a low-carb diet choose to restrict carbohydrates and focus on eating meals high in protein, fat, fruit and vegetables. There are many types of low-carb diet plans, some of which are stricter than others. It might take a bit of trial and error to find the one that works for you – just remember, restricting whole food groups entirely isn’t recommended.

Low-carb diet: What to eat

Low-carb diet plans tend to include lots of the following foods, which are high in protein or fat:

  • Lean meat
  • Fish and seafood
  • Eggs
  • Cheese
  • Yoghurt
  • Nuts and seeds
  • Butter and cooking oil
  • Herbs and spices
  • Condiments
  • Fresh or frozen vegetables
  • Fresh or frozen fruit

Low-carb diet: What to avoid

If you’re following a low-carb meal plan, you should avoid eating the following foods:

  • Bread, including bagels, pitta and tortillas
  • Grains, including rice, wheat and oats
  • Pasta
  • Cereal
  • Beans, lentils and chickpeas
  • Starchy vegetables like potato and sweet potato
  • Fruits with high carb counts, like banana and mango
  • Dried fruits
  • Fruit juice
  • Alcohol

Low-carb meal plan: Sample menu

Wondering what a typical day on a low-carb diet might look like? Check out this 3-day sample meal plan, and get inspiration from some of our favourite low-carb recipes! Please note, these ideas are just suggestions – use your personalised Points budget to tailor your meal plan to you!

Day one

Breakfast: Omelette with spinach, goats’ cheese and cherry tomatoes

Lunch: chicken and vegetable soup

Dinner: spaghetti bolognese with courgetti

Day two

Breakfast: Greek yoghurt with honey and berries

Lunch: Tuna nicoise salad

Dinner: salmon and vegetable stir fry

Day three

Breakfast: Protein pancakes with banana

Lunch: Cajan shrimp taco bowl

Dinner: chicken curry with cauliflower rice

Low-carb diet for weight loss

Low-carb diets have been linked to increased weight loss, however, it’s important to consider why this is. In order to lose fat, you have to be in a calorie deficit – essentially, you need to consume less calories than you burn off over the course of time. The reason low-carb diets are successful is because some people find it an easy way of reducing calories.

What is the Keto diet?

Keto is short for what is more formally known as the ketogenic diet – essentially, an ultra low carb diet. The basics of the ketogenic diet are high fat, moderate protein and very few carbohydrates. The typical ratio is 70-80 per cent fat, about 10-20 per cent protein and about 5-10 per cent carbohydrates.

By drastically reducing carbohydrate intake and replacing it with fat, your body is put into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy.

Combine low-carb and WW

The WW programme gives you the flexibility to eat in a way that suits you. Whichever plan you’re on, it’s easy to incorporate low-carb meals and snacks that are healthy, filling and delicious!

To provide a clear overview of the science behind a low-carbohydrate diet – and to help those wanting to adopt one – our researchers developed the CSIRO Low-Carb Diet and the CSIRO Low-Carb Every Day books.

More on

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    Last updated: 12 April 2022

    Improve your health with our bestselling low-carb diet books

    Featuring nutritious low-carb, high-protein recipes and weekly meal and exercise plans, the CSIRO Low-Carb Diet books can help you lose weight without the hunger pangs.

    The CSIRO Low-Carb Diet books can also help those with diabetes; our research has shown that by incorporating more healthy fats and lean protein into their diet, while reducing their carb intake, people with type 2 diabetes can significantly improve their blood glucose control and overall health and wellbeing.

    [Music plays and a divided circle appears in the centre of the screen and various digital images flash through showing images of activities CSIRO is involved with]

    [Image changes to show a rear view of an obese person walking through a crowd]

    Prof. Grant Brinkworth: The obesity epidemic in Australia is a major health issue.

    [Image changes to show a child eating hot chips and then the image changes to show Prof. Grant Brinkworth talking to the camera and text appears: Prof. Grant Brinkworth]

    One-third of children and two-thirds of Australian adults are considered either overweight or obese.

    [Image changes to show Dr Pennie Taylor sitting in a chair and talking to the camera and then the image changes to show a female pricking her finger for a blood glucose test and text appears: Dr Pennie Taylor]

    Dr Pennie Taylor: Obesity is an issue because it actually increases our risk of chronic disease such as cardiovascular disease and Type 2 Diabetes.

    [Images move through to show a picture of different types of junk food, a hand dipping a chip into sour cream on a tray of junk food, and then Grant talking to the camera]

    Prof. Grant Brinkworth: Poor dietary choices is consuming too many energy dense, nutrient poor, discretionary junk foods which are high in added sugars, salts, and saturated fat.

    [Images move through of nutrition facts panels on the end of boxes of food, a female with a meal using an iPhone while food calorie amounts scroll through on the screen, and then Pennie talking]

    Dr Pennie Taylor: Our community at the moment are faced with this overwhelming amount of information around diet and exercise and lifestyle and it’s been coming at a rate of knots where people aren’t being able to interpret what is the right information and what’s not.

    [Images move through of Pennie working on a laptop, a line graph on the laptop screen, and Pennie’s finger tracing along the line graph on the screen]

    So, what we’re wanting to do is actually get through to that evidenced based information that we know what works for people.

    [Image changes to show Grant talking to the camera and then the image changes to show Grant working on a laptop and then the camera zooms in on the information on the laptop screen]

    Prof. Grant Brinkworth: Obesity and Type 2 Diabetes are major national health challenges and CSIRO’s mandate is to develop solutions and strategies to tackle our major national issues.

    [Image changes to show Pennie talking to the camera and then images move through of Pennie working on a patient and the camera zooms in on the patient’s arm]

    Dr Pennie Taylor: So, what we did a few years ago is we actually ran a clinical trial and we looked at the effects of our dietary pattern on people living with Type 2 Diabetes.

    [Images move through of different types of low carbohydrate foods on wooden boards, Penny assembling a bowl of food, and then Grant talking to the camera]

    Prof. Grant Brinkworth: The CSIRO Low Carb Diet is an effective eating plan that’s lower in carbohydrate, higher in protein and healthy fats, that is shown to be effective for sustained long term weight loss, improved blood glucose control, as well as reduce diabetes medication requirements.

    [Image changes to show Pennie talking to the camera]

    Dr Pennie Taylor: So, what we’re doing is partnering with Australian food manufacturers and retail outlets to put these foods into environments where they’re easy to access.

    [Image changes to show nuts, grains and an avocado on a plate and the CSIRO logo and text appears inset: CSIRO, Meal Suitable For The CSIRO Low-Carb Diet*]

    So, the CSIRO Impact Mark is a trademark for CSIRO

    [Image changes to show boxes of pre-prepared meals and dishes of food and then the image changes to show a view looking down on a variety of meals in dishes and in pre-prepared packs]

    that we are putting on some pre-prepared meals that fit within the construct of the CSIRO Low Carb Diet.

    [Image changes to show the cover of the CSIRO Low-Carb book and then the image changes to show Pennie looking through the book and then the image changes to show Grant talking to the camera]

    Prof. Grant Brinkworth: We’ve also translated these scientific principles into an easy step-by-step guide book series to ensure that everyone can have access to this scientific research and gain the health benefits.

    [Image changes to show Pennie talking to the camera and then the image changes to show Pennie pointing to diagrams of physical exercises on a laptop screen]

    Dr Pennie Taylor: We do know exercise is really important just for mental health.

    [Image changes to show Pennie talking to the camera again]

    But also for Type 2 Diabetes, when you’re exercising you’re getting your muscles working and what that helps to do is actually pull out the glucose from your blood and use it through to your muscles. So, you’re burning up appropriate energy.

    [Images move through to show Grant working on a laptop, a view looking down on food on a table, Pennie looking through the CSIRO Low-Carb book, and Grant talking to the camera]

    Prof. Grant Brinkworth: Rigorous clinical trials at CSIRO have shown that this plan can be used as a long-term solution to achieve sustained weight loss as well as improvements in blood glucose control and is not just a short term fix.

    [Music plays and the image changes to show the CSIRO logo and text on a white screen: CSIRO, Australia’s National Science Agency]

    How to make low carb dieting simple and easy

    Make-ahead Monday: Use protein and veggies for keto meals

    Low-carb diets aren’t exactly new but a higher-fat version of the low-carb lifestyle is getting a lot of buzz, with celebrity fans and even doctors singing its praises. It’s called the ketogenic diet — keto for short — and while it’s getting a lot of attention now, it’s actually been around since the 1920s and was originally developed as a treatment for epileptic seizures.

    The keto diet has resurfaced as an effective weight-loss method and has gained traction in the medical community as a possible treatment for some types of cancer. The diet is high in fat (60-80 percent of dieters’ daily caloric intake), moderate in protein (15-35 percent of calories) and very limited in carbohydrates (5 percent or less). To put that in perspective, if you’re eating 2,000 calories a day, that’s just 25 grams of carbs, which is equivalent to what you’d find in a medium-sized granola bar.

    Related

    Health & Wellness What is ketosis, exactly? A nutritionist breaks it down

    While the keto diet may sound like a license to dig into a jar of bacon-studded peanut butter (and skip your veggies), it can actually be quite tricky to follow. It’s a challenge to create meals that are so low in carbohydrates and, since most packaged foods are higher in protein and carbs than fat, you’ll need to spend some time cooking most of your own meals and snacks.

    How to get more fat into your diet

    Using medium-chain triglyceride (MCT) oil from coconuts is often used in keto recipes because it adds a lot of healthier fats, with zero carbohydrates or protein. Other coconut products, like regular coconut oil, coconut butter and shredded coconut are popular keto ingredients.

    I’ve created a day’s worth of recipes, using real ingredients, to show you what a day on the keto diet really looks like. As a registered dietician, I don’t recommend this diet for just anyone looking to lose weight (or as a long-term maintenance plan), because it can lack variety. Plus, many of the foods that we know help boost longevity, like pulses, whole grains and root vegetables are banned on the plan.

    But it doesn’t cut out all of the beneficial stuff. You can enjoy vegetables like cauliflower, cabbage, avocado, broccoli, kale, asparagus and Brussels sprouts. Fruit selections are limited, due to their carb and sugar content, but you can eat small amounts of berries. Wine lovers can even enjoy the occasional glass, since a 5-ounce glass of red or white wine only contains 2 grams of carbs.

    While the ketogenic diet is safe for many people to try, it can be taxing on your kidneys and isn’t right for everyone. As with any restrictive diet plan, you should consult your doctor before trying it if you have pre-existing health issues, including diabetes, heart disease and high blood pressure. And the ketogenic diet is not appropriate for children or pregnant or nursing women.

    How to make low carb dieting simple and easy

    Now that summer is finally beginning and the world is slowly opening up, we all want to get rid of those few extra quarantine pounds, especially in time for summer. Because of its pretty good track record and its recent growth in popularity the keto diet is becoming a household name in many kosher homes. There are a couple of different variations, but the basic idea is high in fat, low in carbs.

    Whether you are using keto to lose weight or just to maintain a healthy lifestyle, it can sometimes be difficult to keep up with the meal planning and preparation. So, we found some great keto essentials to help make your dieting a little easier!

    This article is for informational purposes only. Always check with your doctor before starting any diet or health regimen.

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    How to make low carb dieting simple and easy

    You’ve probably seen advertisers or bloggers blaming carbohydrates for your inability to lose weight. Or you may have a friend or family member in your life who’s cut carbs as part of a trendy new diet plan.

    While some dietitians have advocated cutting carbs to shed a few pounds, others have suggested the exact opposite. When it comes down to it, what does the science actually say? Are carbs good or bad?

    Here’s what you should know and understand about carbohydrates.

    What are carbs?

    According to Live Science, carbs are “one of the basic food groups” and important to “a healthy life.” They are the fibers, starches and sugars found in grains, milk products, fruits and vegetables.

    “Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories,” Paige Smathers, a registered dietitian, said.

    There are three types of macronutrients: proteins, fats and carbohydrates. These are essential to keep our bodies functioning properly. Carbohydrates serve as fuel for our central nervous systems and energy to make our muscles function.

    Are there different kinds of carbs?

    Scientists and nutritionists classify carbohydrates into two groups: simple and complex. The chemical structure of each group is actually different.

    Simple carbs generally are dissolved by the body quicker, and contain just one or two sugars. These can be readily found in things like candy, soda and syrups. As these foods don’t have vitamins, minerals or fiber, they are often referred to as “empty calories” and can more easily lead to weight gain.

    Unlike simple carbs, complex carbs have at least three sugars. Often referred to as starchy foods, complex carbs can be found in lentils, beans, peas, peanuts, potatoes, cereals and whole-grain breads.

    Smathers said that while simple carbs may provide a spike in energy quicker, complex carbs provide a sustained source of energy.

    “It’s best to focus on getting primarily complex carbs in your diet, including whole grains and vegetables,” she said.

    Simple carbs have previously been linked to an increased risk of heart disease and type 2 diabetes, according to some studies.

    Do low carb diets work?

    Experts actually tend to agree that low-carb diets are not a sustainable weight loss solution.

    Part of this is because its difficult to stick with these diets. A 2013 study by researchers at Harvard University found that only 78 percent of dieters on low-carb plans stuck with it for the long term, according to Health. Conversely, 90 percent of people on high-carb diets stuck with it for the long haul.

    While you may lose weight by cutting your carb intake, you can also shed pounds just as easily by adjusting the carbs you eat. Simple carbs have little nutritional value, and should be avoided. Complex carbs will actually provide you with more long-term energy, and won’t cause weight gain when consumed in moderation.

    Complex carbs actually provide significant benefits

    Carbs may actually have a significant impact on our mental well-being. A 2009 study actually found that people on low-carb, high-fat diets actually were more likely to have depression, anxiety and anger than people on a low-fat, high-carb diet.

    Additionally, carbs appear to be important for improving memory. Researchers at Tufts University had a group of overweight women cut carbs entirely from their diet for one week back in 2008. They then tested the women’s cognitive skills, spatial memory and visual attention. The women performed worse than a group of other women who had simply reduced their carb intake by a healthy amount.

    To cut or not to cut carbs?

    If you’re struggling to lose weight, complex carbohydrates are not the problem. You should, however, reduce your intake of simple carbs. Not only do these foods have little nutritional value, they are also often consumed as snacks between meals. One of the big reasons people trying to lose weight often struggle, is that they neglect to cut snacking from their diets.

    “People frequently forget about the little things during or between meals that add up calorically and can interfere significantly with weight loss,” Dr. Melina Jampolis, a board-certified physician nutrition specialist, wrote for CNN.

    Healthy, complex carbs can actually be the key to your weight loss. A 2009 study found that individuals who consumed more fiber, something complex carbs are rich with, lost significant amounts of weight. On the other hand, those who cut fiber from their diet actually gained.

    A balanced diet is the key

    A recent study conducted by researchers at Stanford University revealed eating more vegetables along with other whole foods is the key to a healthy diet. The research further suggested that losing weight is more about diet quality than calorie quantity.

    According to the research, dieting individuals who reduced their consumption of added sugars, highly processed foods and refined grains (simple carbs) while focusing on increasing their vegetables and whole foods, lost significant amounts of weight over the course of a year without limiting the size of portions.

    The bottom line? Just like your overall food choices, the science says the quality of the carbs you consume is what matters most.

    With recipes for everyday staples like basic mayo, ranch dressing, BBQ sauce and ketchup, these Keto sauces are essential! You’ll also find some other low carb sauces like alfredo and stir-fry sauce to jazz your meals up a bit.

    How to make low carb dieting simple and easy

    Keto diet challenges

    When I first did a trial of the Keto diet, I found it challenging for 2 reasons:

    1. Limiting carbs took out some of the regular vegetables I eat (onion, garlic, carrots, potatoes, etc.). I found it hard to get a lot of variety and felt I was eating the same thing regularly.
    2. Getting enough healthy fat each day. This is especially challenging if you’re limiting or not eating dairy.

    Looking for more? Check out this roundup of more Amazing Keto Recipes .

    Homemade Keto Sauces to the rescue

    Something that can help solve both of these problems is finding a few low carb sauces that you like. Sauces are great because they can add flavor (and healthy fat) to any meal with minimal effort.

    I especially like making homemade sauces because they only take a few minutes to whip up and you can control the exact ingredients. Instead of spending 20 minutes at the store reading labels, just mix up a few of your own sauces and you’re all set!

    10 essential low-carb sauces

    To help you find some keto options for homemade sauces, we’ve rounded up a recipe for each type of sauce. You can use the table of contents below to jump to any specific sauce recipe you are interested in.