Issue link: https://eguideline.guidelinecentral.com/i/1347670
18 ‣ Long-term sustainability may be improved by behavioral analogies like budgeting. The expectation is not avoidance of all carbohydrates but specific choices of foods low in digestible carbohydrate. ‣ Cravings for carbohydrate-rich foods are common, and unplanned deviations from any dietary pattern or lifestyle plan are normal and to be expected. Counseling emphasis should be placed on returning to the prescribed eating pattern and developing plans to remove, avoid, or respond differently to triggers. ‣ Critical for success: developing your "binge management strategies" and "emotional management strategies" initially and periodically is essential. ‣ Vegetarian dietary patterns, even vegan patterns, can be adapted to a low-carbohydrate goal with the inclusion of vegetable products which are high in protein content — e.g., soybeans, tofu, tempeh, and vegetable fats such as avocados, olives, nuts, seeds, and nut butters. • No matter if you're just thinking about starting low-carb or you've been doing it for a while now—it's important that you build a solid foundation. If you don't, it's much easier for you to crumble and fail. What does it take to build a brick low-carb house? Clean out all the processed, grainy, sugary junk from your kitchen! Stock it with low-carb friendly foods that you LIKE. Make sure some of them are quick and easy to prepare—frozen broccoli or frozen diced caulif lower and chopped chicken tossed quickly in a skillet, topped with some olive oil and pesto: simple and delicious! 1. Build your low-carb house with bricks — not straw! • Schedule time on Sunday (or whatever day provides more downtime) to get in gear for the week. You can plan some recipes (and leftovers), hit the grocery store, and pre-cook/wash/chop anything you can. That way when you come home drained from the day, you'll already know what's on the menu and be able to throw together all the prepared ingredients into a tasty low-carb meal. Low-carb tip: make double, or more, of everything so that you can re-purpose one night's dinner for tomorrow's lunch. 2. Set aside prep time for your week. • When we get busy we tend to take care of everyone and everything else at the expense of our own health and goals. Make "you" a priority. If it really seems like time is getting away from you, set a calendar appointment once a day or however often you need to commit to yourself. You can use this time to meal prep, meditate, move—whatever helps you with your low-carb goals! 3. Prioritize you! Use affirmations and say to yourself daily: "For my body, over eating and sugar are poisons. I need my body to live. I owe my body this respect and protection."