- This article was originally published by Scott Groth
- on October 4, 2019 and updated by
- Scott Groth
- January 26, 2025
Ever felt stuck on your low-carb diet journey? You're not alone! If you're having trouble sticking to your diet or just need a fresh start, you're in the right place. As someone who loves cooking and knows a thing or two about low carb eating, I'm excited to share some easy tips to restart low carb diet.
These tips are simple, practical, and perfect for restarting low carb. So, let's dive in and discover how to start a low carb diet again and make it fun!
Table of Contents
Identifying Common Roadblocks
When restarting a low-carb diet, it's important to recognize the challenges that can stand in your way. Many factors can make it difficult to stick to your goals, from carb cravings to meal plan issues. But don't worry – you're not alone in facing these obstacles!
By understanding the common roadblocks, you can better prepare to overcome them and stay on track. So, let's take a closer look at some of the challenges you might encounter and how to tackle them head-on.
Cravings and Temptations
Cravings for high-carb foods pose a challenge when restarting a low-carb diet, especially during stressful or tired moments. Identifying triggers and finding healthier alternatives are vital to overcoming them.
Lack of Meal Planning
One of the common roadblocks to not restarting keto or low-carb diet is issues with meal planning. Planning low-carb foods can feel overwhelming, especially if you need help with what to eat or how to prepare it. This lack of direction can lead to frustration and ultimately derail your efforts. Plus, the busy lifestyle makes it even harder to prep meals for the week!
Social Situations
Social gatherings and events can present another roadblock to restarting a low-carb diet. Whether it's a birthday party, family dinner, or night out with friends, these occasions often revolve around high-carb foods and lack low carb food options. Navigating these situations can be challenging!
Lack of low carb alternatives
It's always difficult to have a carb reset when you don't know the right ingredient swaps! This leads to deviating from your health goals and falling into the allure of enjoying carb-loaded foods.
Emotional Eating
Emotional eating, often fueled by high-carb comfort foods, can derail progress. Recognizing emotional triggers and developing healthy coping strategies, such as mindfulness or seeking support, are crucial for long-term success.
5 Tips to Restart A Low Carb Diet
Tip #1: Meal Planning
Meal planning is a game-changer for rebooting your low carb journey. By planning your meals ahead of time, you can have healthy, low-carb options on hand. This not only helps you stay on track with your low carb lifestyle but also saves you time and money in the long run.
Benefits of Meal Plan
- Controlled Carbohydrate Intake: Planning meals helps you pick healthy options with fewer carbs and keeps you on track with your low-carb diet.
- Reduced Sugar Cravings: When you plan your meals with healthy options, you're less likely to feel the urge to snack on sugary treats.
- Easier to Stick to the Plan: Planning ahead makes it simple to follow any healthy diet every day, increasing the likelihood of success.
- Streamlined Grocery Shopping: Knowing what you need before you go shopping means you spend less time wandering around the store and are less likely to buy things you don't need.
- Diverse and Flavorful Meals: With a plan, you can create lots of yummy meals that fit your low-carb diet. It also means the addition of your favorite snacks and meals. Total win-win!
How to Do Meal Planning?
As a chef, I've witnessed the power of meal planning in helping individuals reach their health goals. Follow these easy meal-planning tips for guaranteed success:
- Make a Plan: Dedicate a specific time each week to plan and prepare meals for the upcoming days. For instance, creating a weekly meal plan that includes a mix of protein, fats, non-starchy veggies, and fiber-rich foods ensures a balanced diet and minimizes the risk of overeating.
- Make a Shopping List: Once you have a plan, make a shopping list and head to the store to stock up on everything you need.
- Do Batch Cooking: Batch cooking on weekends is another valuable technique. It allows you to cook large quantities of food at once and portion them out for quick and convenient meals throughout the week.
- Make Reusable Meals: Make easy meals that you can reuse to make quick and simple recipes. For example, a large batch of Shredded Chicken, Pulled Pork or Roasted Vegetables helps to make grab-and-go meals in no time.
Tip #2: Flavorful Swaps
Discovering flavorful swaps is essential for maintaining a low-carb diet while enjoying delicious options. Many individuals struggle with finding satisfying alternatives to high-carb foods, leading to feelings of deprivation and cravings.
Ultimately, they shift back to old eating habits or struggle to stay on track with their diets. However, by adding creative twists to your meals, you can elevate taste and keep control of your daily carb intake.
Pro Tips for Low Carb Swaps
One effective strategy is incorporating umami-rich ingredients, such as mushrooms, soy sauce, and nutritional yeast, into your recipes to enhance taste and satisfaction.
I ensure that whatever I use in my recipes is low in carbs and has a nice nutritional profile. Here are some amazing alternatives to basic ingredients that have made my life drastically delicious and nutritious.
- Use sautéed mushrooms as a meaty substitute in vegetarian dishes adds depth and flavor without increasing carb content.
- Sprinkle nutritional yeast on roasted vegetables or salads for a cheesy, savory flavor that satisfies cravings while supporting a low-carb lifestyle.
- Substitute zucchini noodles or spaghetti squash for traditional pasta to ditch those carb-laden meals.
- Using cauliflower rice instead of starchy grains like rice or couscous keeps the carb count in check and adds texture and flavor to your meals.
- Use healthy fats, such as butter, clarified butter, ghee, coconut oil, olive oil, or avocado oil, instead of vegetable oils; they enhance the taste of your dishes and support a balanced fat intake.
- Experiment with different cooking methods, such as grilling, roasting, or sautéing, to add variety to your meals and keep your taste buds engaged.
Tip #3: Intermittent Fasting Fun
Intermittent fasting offers a unique approach to managing body fat and supporting a healthy lifestyle. Many individuals struggle with finding a sustainable way to reduce caloric intake and achieve a balanced diet while enjoying delicious options. However, intermittent fasting provides a flexible eating pattern to individual preferences and goals.
Best Intermittent Fasting Tips for Low Carb Diet
As a chef, I've explored various intermittent fasting protocols and discovered creative ways to incorporate this eating pattern into a healthy diet plan. Since there are so many ways to follow intermittent fasting, you have to figure out what works for you! Here are some tips that can help you give direction.
- Experiment with Timing: Experiment with different fasting durations and meal timing to find what works best for your body and lifestyle. By embracing intermittent fasting as a fun and flexible way to manage eating and support a healthy lifestyle, you can achieve your health goals while enjoying delicious and satisfying meals.
- Break Your Fast Wisely: Break your fast with a nutrient-dense meal that balances protein, healthy fats, and non-starchy vegetables. For example, enjoying a hearty wedge salad with blue cheese dressing provides essential nutrients and helps replenish energy stores after fasting.
Tip #4: Supportive Community
Understanding the significance of a supportive environment will enhance your ability to maintain a successful low-carb journey. Surrounding yourself with like-minded individuals who share your goals and values can provide invaluable encouragement and motivation.
This support can come from your spouse, family, friends, or online community!
Pro Tip To Reactivate Support System
- Online Low Carb Diet Groups: Joining a community of fellow low-carb enthusiasts offers a unique opportunity to connect with others on similar dietary paths. In this supportive environment, you can share experiences, swap recipe ideas, and provide and receive encouragement to stay committed to your health goals. By becoming part of a community that understands and supports your journey, you'll find strength and inspiration to navigate the challenges.
- Seeking Help From Family: Talk to your family about your health goals and encourage them to participate with you. Support from your inner circle boosts morale and keeps you on track.
Tip #5: Go Low Carb For 48 Hours Only
Start with a short commitment: just 48 hours to restart your low-carb eating plan. It's a quick and easy way for a carb reset. I have been doing this every time I'm off track, and this technique has always helped me. Here's why it is so efficient:
- Beat Cravings: Sometimes, you will crave high-carb foods even when trying to eat healthy. But if you stick to low-carb eating for two days, you'll be surprised at how those cravings fade away.
- Keep Going: After 48 hours, you'll likely feel more confident and return to eating low-carb. This small success can motivate you to continue eating this way for even longer.
- Stay Focused: Don't worry about the future right now. Just focus on these two days ahead of you. Taking it one step at a time will make you feel less stressed and more in control of your eating habits. Just remember, it's only 48 hours – you can do it!
Final Thoughts on Restarting a Low Carb Diet
Restarting a low-carb diet can be challenging, but it's entirely achievable with the right strategies and mindset. By identifying common roadblocks, you can better prepare yourself to overcome them. Remember, progress is about making small, sustainable changes over time. With dedication and perseverance, you can do it! So, take the first step today and embark on a path to a healthier, happier you!
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If you have questions or suggestions, please be sure to leave them in the comments. Or, if you would like, send an email to me directly!
4 Responses
Hi Scott, I just stumbled onto your website while looking for a low carb pork soup recipe (I’ll be making a version of your pulled pork soup tomorrow) and read this article which I found very useful. I particularly love the “strict 2 day” idea. I’ve been on and off keto for probably a decade or more and at the moment I have really lapsed… I mean REALLY. Nearly back to as big as I’ve been despite having been successful with keto/ low carb a couple of times over the years. This article has really put restarting into perspective. Not much I didn’t already know but you’ve spelled it out so simply and clearly it’s a bit of a “duh” moment. Your strict 2 day tip was the best as I always struggle with restarting because of the unknown time getting back into ketosis which means I dither with my strictness. 2 days is so doable. I think I will print these tips out and stick them on the fridge to keep me focussed. Thanks for my renewed perspective and focus. Cheers. Tammy in Victoria, Australia.
Hi Tammy:
Let me first start by apologizing for not writing back earlier. I was using a plugin for comments that had an error, so I was never notified that any new comments were happening. My apologies for not getting back to you sooner.
I have to say that I have had a rough patch for the last 16 months. To be completely transparent, I really just didn't want to eat low carb for a while. It is hard where I live. But, what is harder is where I found myself at... so I did exactly what you are talking about. I did it for 48 hours, felt good and so I continued for 1 day at a time. I'm now over a month and still congratulating myself at the end of every successful day.
I hope that you're doing well - and we have the plugin removed now so I can actually receive notifications.
I loved reading your article and it really hit home with me. Thank you, thank you, thank you for this! No one ever talks about the mental aspect of this lifestyle. Especially when you’ve let yourself go like I have. I’m getting back on track today and I’m so glad I started my day with your article.
Hi Jennifer-
I have to start exactly as I did with Tammy in the comment above yours, by apologizing for not getting back sooner. I was working on updating this article today and saw your comments for the first time. My apologies. The plugin that was preventing comments from getting to me has been removed.
Thank you for the compliment. This is my sixth year living relatively low carb and sometimes keto. It is so hard some days, because it is something many people just don't understand.
I hope that this message finds you doing well. Let me know how the restart went... I'm at the end of my first month back into the lifestyle after a big break.
Take care- Scott