10 Easy Low Carb / High Protein Diet Food Substitutions (Video)

low carb diet burger

“If I go ‘Low Carb’ what will I eat?”

That’s one of the main questions I get asked by email.
I decided I would make a video to show how you can make simple switches that can turn you high-carb diet into a low carb / high protein one.

Sound good? Check it out and I’ll comment below. (sorry about the poor video quality).

WPvideo 1.10
Download this video to your computer

Here’s the substitutions summarized:

* Potato replace with cauliflower

* Bread / tortillas replace with Mama Lupe’s Tortillas

* Chips/Fries replace with Celeriac (celery root) fries

* High carb sauces replace with sour cream & chive, mayonnaise, tartar sauce, roasted garlic Italian

* Chocolate bars & snacks replace with peperami (pork salami bar), string cheese, Go-Lower bars, pickled eggs

* Supermarket Peanut Butter replace with Natural Peanut Butter or other Nut Butters like Hazelnut Butter

* Crisps/Chips replace with Flavored Nuts

* Milk replace with Double/Heavy Cream with water

* Sugar replace with Splenda / Stevia

* Soda replace with Diet Soda sweetened with sucralose

Now get shopping and stay motivated!

Mark McManus

If you're new here, please download my free workout and diet book and start transforming your body today!. Thanks for visiting!

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Posted: March, 12 2008
Under: Bodybuilding Diet
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This post currently has 13 Comments

  1. Jerry

    March 12, 2008

    Hey Mark- great video, I’m just beginning the Anabolic Diet and these are awesome tips that I hadn’t known about before. I’m already craving mashed cauliflower.

    Will you be doing podcasts soon? -J

  2. Brian

    Thanks for the vid Mark! These are some great ideas. I hope to see more videos in the future.

  3. Mark McManus

    Thanks Jerry and and Brian, I appreciate your feedback.

    Yes there’ll be more videos and podcasts coming in the future - stay tuned!
    Mark

  4. Joe

    Mark,
    Again putting out great info for all us natural lifters. Your video gave me more knowledge on fine tuning my diet that much more. I’ve been on the MANS diet for a little over a month now and my body fat has visibly dropped in that I now see more definition in my whole body. Keep up the great work and I look forward to future posts.

  5. Tam

    Hi I have a particular question about your M.A.N.S diet. I am 5 foot 6 inches and weigh 135 pounds. My question is that is there a certain amount or calculations for fat intake and protein intake during the 5.5 days of high fat and protein intake? The other question is that once the weekend starts, is there a certain calculation on how much carbohydrates I intake at a time?

    And the last question I have is…since I am a typical runner, will there be anytime during the week where I can perform cardio? I would assume that the high fat intake would lead to somewhat heart problems. Me being parnoid forces me to think I need to do some kind of cardio to lower my cholesterol that I’ve built during the week.

  6. Mark McManus

    Tam,
    No there is no limit on fat. Your own level of satiety is your guide.
    Read this article for the minimum amount of protein
    http://www.musclehack.com/how-much-protein-is-needed-to-build-muscle/
    No your carb level is completely unique. You need to watch your body and notice when it starts to lose definition, this is when you stop.
    No you definitely won’t have heart problems eating a high fat/low carb diet, read this
    http://www.musclehack.com/the-saturated-fat-cholesterol-myth-destroyed/
    If anything, your heart-disease risk factors will improve
    Mark

  7. Tam

    Okay so let’s see I wanna cut and I’m on your program. How would I achieve that?

    To better clarify, let’s say I start out from 10 percent body fat and I want to even better lose more body fat. How would my diet change according to your program? Would I just keep eating high fats/low carbs…or would I change some kind of ratio of high fats/low carb/protein.

    By the way, your program makes tons of sense, I just need more information about it! So far, I’m loving the program.

  8. Jerry

    I finally made mashed cauliflower- man, is that stuff GOOD. Some salt, pepper, olive oil, cream, and a little parmesan cheese- awesome. I also made a blend of white and purple cauliflower- not quite as good, but the leftovers are really good baked with cheddar cheese on top. Great stuff. Thanks again Mark. -J

  9. Mark McManus

    That sounds delicious Jerry!
    I’ll have to try a little parmesan on mine too,
    Mark

  10. John

    Hi Mark,
    I was just wondering what the difference between supermarket peanut butter and natural peanut butter is.

    Thanks, John

  11. Mark McManus

    John, natural has no trans fat/hydrogenated oils in it.

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