This Beginner’s Guide will help you get started with your low-carb lifestyle on the right track. Don’t worry, we’ve got plenty of resources here on The Palm to help you succeed!
A Quick Overview
What’s unique about our low-carb approach is that you’ll limit your carb intake to 50 grams of net carbs each day. To put that into perspective, consider that one medium-sized banana contains around 27 carbs, according to the United States Department of Agriculture (USDA).
This would be a total of 24 net carbs, almost half of your net carb limit for the day. Therefore, fruit is very limited on our low-carb plan and only included in smaller quantities. Learn more about net carbs >
Now, don’t panic. You’re not about to do something completely unrealistic. You can still have some carbs on this lifestyle. Other low-carb diets may not allow it. However, our low-carb lifestyle is not extremely strict. This ultimately makes our version an easier transition and a long-term healthy lifestyle.
So, What Do You Eat?
This lifestyle means that you’ll be enjoying Healthy Fats, such as avocado, nuts, olive oil and cheese (yes, you can still have cheese!). You’ll also add in Proteins, such as poultry, fish, seafood and eggs. It’s also important to ensure that you are getting in at least three servings of non-starchy vegetables for fiber. These include produce, such as leafy greens, broccoli, cauliflower and celery. Click here for our non-starchy veggie cheat sheet >
How to Start Your Day
First, coffee. Black coffee, of course, has zero carbs. Not a coffee drinker? Feel free to enjoy your morning tea. If you have to have some cream or half-and-half, stick to one tablespoon and be sure to count it towards your three daily Extras. Always skip the sugar and use a stevia or monk fruit sweetener instead.
Next, decide want to eat for breakfast. You can use this guide to put together the perfect low carb morning meal. Don’t forget to also check out the Recipe Section here on The Palm for healthy breakfast recipes! You’ll love our recipes for Peanut Butter Pancakes and Blueberry Muffins.
Throughout the Day
Make sure you’re not skipping meals or snacks. We tend to overeat when we’re hungry. By constantly snacking and filling your tank, you won’t get hungry and binge. Space your meals and snacks every two to four hours to prevent hunger and keep your metabolism going. Learn how to make the perfect low-carb lunch here! > Then find out how to cook up the perfect low-carb dinner. >
Be sure that you’re also drinking at least 64 ounces of water or half your body weight in ounces. Water helps with satiety and is essential for health and digestion. Be sure to drink a glass of water before each meal and feel free to opt for unsweetened tea, black coffee, seltzer water or lemon water. Check out our beginner’s guide to getting in more water >
To lose weight on our program, all you have to do is follow our eating plan. However, you’ll accelerate weight loss dramatically by increasing your heart rate for 30 minutes each day. Split it up in morning and evening increments by taking your dog on a brisk walk. Or, knock it out at once by taking a fitness class at the gym. To make the most of your workouts (and fulfill a Healthy Fat serving), consider adding MCT oil to your diet.