LowCarbEating_Plan

The Livongo Guide to Low-Carb Diets provides insights into various low-carb meal plans and offers tools for planning healthy meals and snacks. It emphasizes the importance of understanding the nutritional value of carbohydrates, proteins, and fats, and encourages individuals to create a personalized eating strategy. The guide aims to support long-term dietary changes for better health.

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LowCarbEating_Plan

Uploaded by

j.cockro

We take content rights seriously. If you suspect this is your content, claim it here.

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Download as PDF, TXT or read online on Scribd

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Welcome!

There’s a lot of buzz around low-carb diets right now. While

there is no single meal plan that is best for everyone, low-carb
eating is one method that may help you reach your goals. No
matter what eating style you choose, the best results come
from changes you can stick with for the long term.

That’s why we created The Livongo Guide to Low-Carb Diets.

This guide will help you understand the pros and cons of
different low-carb plans. We’ll also give you tools for planning
healthy low-carb meals and snacks to fuel you on your journey.

We all have different nutrition needs, likes and dislikes,

budgets, and more. That’s why we want you to have the skills
to create a strategy that suits you. We hope you use this guide
to create lasting changes so you can live better.

Enjoy!
Your Livongo Team

SNEAK PEEK INSIDE

Understanding the Basics 3

Getting to Know the Low-Carb Plans 4

Putting Low-Carb Plans on the Plate 6

Understanding Food Labels 8

Smarter Low-Carb Snacks 9

1-Day Standard Low-Carb Meal Plan 10

1-Day Paleo Meal Plan 12

1-Day Keto Meal Plan 14

2
Understanding the Basics
Food is made of three basic nutrients that provide fuel to your body: carbohydrates,
protein, and fats. Knowing how the body uses each nutrient and meeting the goals
below will help you build meals that are healthy and satisfying.

CARBS
Carbs are the sugars and starches that your body breaks down into glucose to use
for energy. It’s important for people with diabetes to closely monitor carb intake.
Nutritious carbs like whole grains, legumes, and starchy veggies are higher in 7ber.
That causes a slower rise to your blood sugar level. Too many of the less nutritious
kinds, like added sugars, can cause weight gain and therefore increase your risk of
diabetes and heart disease.
Your goal: When choosing carbs, opt for smaller portions of the more nutritious
carb foods Avoid added sugars

N O N - S TA R C H Y V E G G I E S
Non-starchy veggies are low in carbs and calories and a great source o: 7ber,
vitamins, and minerals.
Your goal: For most low-carb plans, you can 5ll hal7 o7 your plate with a variety o7 non-
starchy veggies at each meal It’s generally not necessary to limit portion sizes like
you do with other carb-containing foods — eat as much as you desire

PROTEIN
Protein helps build and keep muscle. It also helps you feel full. Protein has very little
impact on your blood sugar.
Your goal: Include protein when eating carbs This slows the rise of blood sugar
following a meal or snack Opt for lean or plant-based protein sources

FAT S
Fats help your brain and nervous system work, and add great favor and texture to
food. When eaten alone, fats will not raise your blood sugar.
Your goal: Choose foods that contain healthy fats (polyunsaturated and
monounsaturated) Limit saturated fats and avoid trans fats Saturated and trans
fats can raise your bad (LDL) cholesterol levels Trans fats also lower your good
(HDL) cholesterol levels Replacing saturated and trans fats with unsaturated fats
can reduce your risk for heart disease