ABOUT
Name: Franziska Spritzler
Title: Registered Dietitian
Age: 55
Lives: South Florida, USA
Family: Husband
Started with low carb: 2011
Diet: Low carb, high protein
Hi everyone! I'm Franziska, one of the registered dietitians on Diet Doctor's editorial team. I'm also a certified diabetes educator who's passionate about helping people improve their health with low carb.
In addition to writing evidence-based guides for Diet Doctor, I also review our recipes for nutritional accuracy. When you see the nutrition information listed for each recipe, you can be confident that it's been verified by me.
ABOUT
Name: Franziska Spritzler
Title: Registered Dietitian
Age: 55
Lives: South Florida, USA
Family: Husband
Started with low carb: 2011
Diet: Low carb, high protein
My low-carb journey
When I first began eating a low-carb diet in 2011 to control my post-meal blood sugar, only a handful of other dietitians believed in this approach. Fast-forward ten years, and I'm happy to report that there are now hundreds of low-carb dietitians worldwide - and our ranks continue to grow. So encouraging!
One of the best things about low carb is that it's flexible and can accommodate a wide range of eating preferences. I personally thrive on a high-protein, moderate low-carb diet that includes a diverse mix of animal and plant foods. Eating plenty of protein helps me feel satiated, keeps my metabolism up, and protects against muscle and bone loss.
However, I realize that some people may feel their best eating a little less protein than I do - or fewer carbs, more carbs, a mainly animal-based diet, or a mainly plant-based diet. I also prefer to eat three meals a day but understand that intermittent fasting can be life-changing for others.
Focus on what you can control
I can honestly say that I feel as energetic in my mid-50s as I did when I was younger, if not more so. In addition to eating high protein and keeping carbs low, I exercise every day, including strength training three times a week.
Unfortunately, we tend to lose muscle after age 35 - and the rate of loss increases more rapidly with each decade. The good news is, getting enough protein and performing resistance exercises can help you retain and even build muscle as you age.
My goal is to stay vital and independent for as long as possible - and I hope yours is, too!
Franziska Spritzler, RD
Registered Dietitian
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I feel so fortunate to work at a company whose mission is to empower people to dramatically improve their health - throughout all stages of life.
Franziska Spritzler, RD, CDE, Senior WriterTip 1: Find a way of eating that works for you. Experiment as much as you need to and recognize that what works best may change over time. Always meet your essential needs for protein and choose nourishing food that you like to eat.
Tip 2: Every day, engage in some physical activity that you enjoy. To preserve muscle, perform resistance exercise several times a week when you can. If you don't have access to a gym, you can lift water bottles or cans of food while standing or seated - no gym required!
Tip 3: Adopt a grateful mindset toward aging. This is easier said than done, but it's so important. Be thankful for the health you have, appreciate the opportunity to continue learning, and look forward to the future.
Explore more from Franziska
Franziska Spritzler is a registered dietitian and certified diabetes educator who loves low-carb living. Now 50-something, she feels better and more energetic than she did in her 30's. Let her meal plan be an inspiration to you to live your healthiest, best life.
This meal plan provides great flavor and plenty of protein while keeping carbs low.
Enjoy quick and easy breakfasts like our Luscious lime high-protein smoothie and delicious dinners like Sirloin steak with butter-fried green beans and almonds and Sheet-pan teriyaki salmon with vegetables.
This meal plan was created to delight your tastebuds and make you feel full and satisfied. Follow it, and you'll get 100+ grams of protein and less than 26 grams of net carbs every day
Are you ready for a week of meals that are rich in protein, low in carbs, and incredibly tasty?
If so, you'll love this high-protein meal plan! It features filling, flavorful dishes like Jill's cheese-crusted omelet for breakfast and Low-carb chicken parmesan for dinner.
You'll enjoy a wide variety of tastes and textures throughout the week and get more than 100 grams of protein and less than 25 grams of net carbs per day.
Full meal plan →
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