How I Transitioned to a Low-Carb Lifestyle (And How You Can Too)

When life hits you with unexpected changes, like job loss or major transitions, it’s easy to feel like you’re losing control. However, one thing we can control is how we treat our bodies.

Taking care of your health is a solid foundation that can help you make better decisions, feel encouraged, and drop a few pounds. Over the last three months, I’ve shifted to a low-carb, high-protein lifestyle, with over 85% of my meals comprising beef, chicken, eggs, and fish. My triglycerides have dropped, I’ve lost weight, and though I’ve had to tweak nutrition for my bike rides, I’ve found that fat and protein can fuel endurance and carbs once you get into a rhythm.

While I’m fine eating the same meals daily (I’m a creature of habit), I know many people want variety, and it can be confusing where to start. So, let’s walk through how to transition to a low-carb diet without feeling trapped eating the same thing every day.

What are the Benefits of a Low-Carb Diet

Switching to low-carb isn’t just about losing weight. It’s good for your blood sugar, reducing appetite, improving triglyceride levels (as I’ve experienced), and even reducing cardiovascular risk factors. When you cut out carbs, your body starts burning fat for energy instead of glucose, dramatically affecting how you feel and perform throughout the day.

If you’re new to low-carb eating, remember that it means keeping your carb intake below 130 grams daily. I’ve found that cutting carbs helps me manage my energy levels better, especially on longer rides, though it took some adjustment.

How Do I Start a Low-Carb Lifestyle?

If you’re considering a low-carb lifestyle, creating a plan and tracking your eating habits is essential. I’d suggest starting with a plan and using a tracker like MyFitness Pal that works well for me. To give you some assistance, here’s an example of meals you can eat:

Breakfast Ideas

• Eggs: Scrambled, boiled, fried, or made into omelets, eggs are an easy go-to. Try pairing them with avocado for healthy fats. This morning, after a 16-hour fast (most of it was sleeping), I ate five eggs, cooked in ghee, and added 5 ounces of grass-fed and finished hamburger meat that I get delivered from Wild Pastures. I’m not going to be hungry until dinner.
• Smoothies: Low-carb smoothies can pack a nutritional punch—keep the fruit low and mix in leafy greens, nuts, or protein powder. I’m not a big smoothie or sweets guy, but this is a good go-to if you are.
• Greek Yogurt or Cottage Chees: Full-fat Greek yogurt and cottage cheese with some blueberries or nuts make for a filling, low-carb breakfast that’s great for busy mornings. I buy Good Culture whole milk cottage cheese and Straus European-style plain yogurt.

Lunch & Dinner Ideas

• Meat and a Little Veggies: This is the backbone of a low-carb diet. Pick your protein—chicken, beef, turkey, or fish—and pair it with non-starchy veggies like broccoli, spinach, or zucchini. Grill, air fry, or bake them with grass-fed butter, ghee, or beef tallow and some seasoning. I use Epic beef tallow, Kirkland Ghee, and Kerrygold butter. Save the olive or avocado oil for drizzling on veggies if you eat them. Those oils become toxic when heated.
• Protein-Style Burgers: Skip the bread and wrap your burger in lettuce, then load it up with low-carb toppings like cheese, bacon, and mustard.
• Lettuce Wraps: A simple but tasty option—wrap your favorite fillings like turkey, chicken, or beef in a big lettuce leaf.

Snacks

• Hard Cheeses & Cured Meats: A quick snack plate with raw milk cheese, pepperoni, or salami is perfect for curbing hunger between meals.
• Nuts: Brazil, pecans, or walnuts are great low-carb snacks that provide a good source of healthy fats.
• Chips: My weakness is that I’m a chipaholic. If you are too, check out Wilde Protein Chips. They’re made with chicken breasts, egg whites, and bone broth and have 10g of protein per serving. It doesn’t hurt that they taste great.

Dessert

• Greek Yogurt Bark: Mix full-fat Greek yogurt with berries, spread it on a baking sheet, and freeze it for a refreshing, low-carb treat.
• Dark Chocolate: If you’re craving something sweet, a square of 70% or higher dark chocolate can hit the spot. The higher the percentage means less sugar. My go-to is the 85% Trader Joe’s dark chocolate.

What Does a Low-Carb Grocery List Look Like?

When you go to the grocery store, focus on the outer aisles where you can find fresh food. Here’s a helpful list to guide you:

• Proteins: Grass-fed beef, free-range chicken, turkey, pork, non-farmed fish (such as salmon and tuna), and free-range eggs.
• Veggies: Spinach, broccoli, zucchini, cucumbers, bell peppers, and cauliflower.
• Fats: Avocados, olive oil, nuts, grass-fed butter, and coconut oil.
• Dairy: Full-fat Greek yogurt, raw milk cheese, and heavy cream.
• Snacks: Nuts, hard cheeses, cured meats, and the occasional piece of dark chocolate.

How to Do a Low-Carb Diet for Endurance Athletes

As an endurance cyclist and runner, I’ve had to make adjustments. While carbs used to be my primary fuel, over time, I’ve discovered that beef fat, coconut oil, and protein can be equally effective.

Your body will require some time to adapt to burning fat for fuel, but once it does, you’ll experience more sustained energy throughout the day—even during long bike rides. It’s not an overnight process, but it’s definitely achievable.

You Can Take Control of Your Health

Like many of us, you may be going through a period of stress—perhaps you’re job hunting, switching careers, or seeking a healthy balance in life.

During these times, it’s good to remember that while we can’t always control what happens to us, we can control how we treat our bodies. Taking care of our health—whether through a low-carb diet, exercise, or simply spending more time outdoors—provides the foundation you need to face whatever comes next.

If you’re seeking a starting point, transitioning to a low-carb lifestyle can be a significant first step towards feeling better and regaining control. It’s not about perfection, but progress.

If you want to learn more about transitioning into a low-carb lifestyle or need advice on starting your health journey, feel free to contact me. I’m happy to share what’s worked for me and how you can tailor it to fit your needs. Let’s connect!

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