“So…what CAN I eat on a carb fasting day?”
This question has been coming up a lot, and it’s pretty telling! Most of us are so used to having carbs in nearly every meal that the idea of skipping them for even one day can seem like an insurmountable challenge. I get it—no bread? No pasta? No grains or bananas?
What the heck is left to eat?
Understanding Carb Fasting
Carb fasting involves severely limiting or eliminating carb intake for specific periods. This is going to help reset your metabolism, improve your insulin sensitivity and kickstart fat burning. The goal is to shift your body from using GLUCOSE for energy to burning FAT instead, which can have huge health benefits including weight management and improved metabolic flexibility.
A Typical Carb Fasting Day
Let’s break down what a typical carb-fasting day looks like for me:
Breakfast
• Protein Shake, Eggs, and Some Kind of Meat (bacon, turkey, sausage)
• I start my day with a protein-rich meal to keep me full and energized. Eggs are incredibly versatile and packed with nutrients. Pair them with your favorite protein shake and some bacon or sausage for a hearty breakfast. 🧋🍳🥓
Lunch
• Salad with Chicken or Beef and Balsamic Dressing
• Salads don’t have to be boring. I load them up with grilled chicken or beef, leafy greens, and a variety of colorful veggies. A simple balsamic dressing adds flavor without the carbs. 🥗
Dinner
• Steak
• Chicken
• Fish
• Leafy Green Vegetables
Dinner is all about proteins and non-starchy vegetables. Think steak, chicken, or fish paired with a generous serving of leafy greens like spinach or kale. I avoid starchy sides like potatoes and stick to nutrient-dense veggies. 🥩🥬
Snacks
• Beef Jerky
• Cheese
• Pickles
When it comes to snacks, think high-protein and low-carb. Beef jerky is a great on-the-go option, and cheese can satisfy your cravings while keeping you within your carb limits. 🧀
My favorite snack on a carb-fasting day? Pickles. Pickles are awesome because they are crunchy, delicious, low calorie and low carb!
Planning Ahead
Carb fasting might take a bit of planning ahead, but it’s absolutely doable. Here are a few tips to help you get started:
1. Meal Prep: Prepare your meals in advance. This makes it easier to stick to your carb fasting plan and avoid the temptation of grabbing carb-heavy foods when you’re hungry.
2. Stock Up on Low-Carb Foods: Keep your pantry and fridge stocked with carb-free essentials like meats, cheese, nuts, avocados, non-starchy vegetables, and plain Greek yogurt.
3. Stay Hydrated: Sometimes what we interpret as hunger is actually thirst. Drink plenty of water throughout the day to stay hydrated and help control your appetite.
Benefits of Carb Fasting
Boosting your metabolic flexibility through carb-fasting can have huge health benefits, including:
• Enhanced Metabolism: By reducing carbs, your body learns to burn fat more efficiently, which can boost your metabolism and help with weight management.
• Improved Insulin Sensitivity: Lower carb intake can help improve insulin sensitivity, reducing the risk of type 2 diabetes.
• Sustained Energy Levels: Without the highs and lows associated with carb-heavy meals, you may find your energy levels more stable throughout the day.
It might feel strange at first, but you’ll get the hang of carb fasting.
It’s all about finding the right balance and sticking to it. Over time, you’ll likely find that you enjoy the way you feel on carb fasting days, with improved energy, focus, and overall health.
Remember, this is just one part of your journey towards a healthier lifestyle. If you're committed to improving your health, you should join our community or one of our 40-day sprints! H40 is a 40-day sprint to better health - mental, physical and environmental. You can find out more HERE, and join the waitlist to make sure you're notified when the next sprint opens! Live free,
Greg
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