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1. Don’t skimp on healthy fat
Submitted by Cassie Bjork, RD, LD from HealthySimpleLife.com
When going low-carb it’s important to not only reduce your intake of carbohydrates, but also be sure you’re replacing the carbs with healthy fat! Healthy fat is essential for keeping you full and providing your body with energy so that you can stick with your low carb diet. One of the most common reasons people don’t stick with it is because they attempt low carb and low fat simultaneously, which is a recipe for disaster!
2. Eat when you’re hungry
Submitted by Cassie Bjork, RD, LD from HealthySimpleLife.com
Most diets restrict and deprive your body of energy, and when following the low carb lifestyle, your goal is the opposite. You need to fuel your body with food to keep your metabolism revved up so that your body can work for you. Any time you are hungry, your metabolism is already slowing down in attempt to conserve energy until you properly fuel it again. When you starve it, your body works against you and in turn you feel tired, cranky and will likely have difficulty concentrating and losing weight. Keep your metabolism revved up by fueling with real foods every time you’re hungry.
3. Keep the focus on real, whole foods
Submitted by Cassie Bjork, RD, LD from HealthySimpleLife.com
The less packaged, processed and refined, the better. Quality protein from meat, fish and eggs, healthy fat from nuts, seeds, avocados and butter along with nutritious carbohydrates from vegetables and fruits help regulate your blood sugar levels so that your body can shed pounds. You can’t expect to feel great and lose weight going low carb if you’re still fueling your body with junk. Fuel with real, whole foods!
4. Recruit your subconscious for permanent weight loss
Submitted by Justin Anderson, MD from CutTheKillerCarbs.com
The subconscious is a giant supercomputer in your brain that store and runs programs. It is actually your subconscious beliefs that tell you “this is healthy to eat” and “that is not,” “this is normal to eat” and “that is not.” And your subconscious is also responsible for food cravings. Today, many people have been “programmed” subconsciously to think “fat is unhealthy” while “whole grains are healthy”. To achieve permanent weight control, you’ve got to overcome and reverse that type of thinking. So how do you do it? One of the best ways is use our 4 Subconscious Reprogramming Weight Loss Meditations found here in Step 4. Another way is through experience. By ditching the grains, losing the weight, increasing your energy, you will reprogramming your subconscious through real-life experience. Finally go through several low carb books and videos. Repetition will help you absorb the material at a deeper, subconscious level.
5. Being content is key to success
Submitted by R de Beer from Bantingclub.co.za
Walking past the bread rack and smelling the bread did not have the magnetism it always had, because every day I told myself to be content with what I have and what I can have. Even that weird Low Carb bread that really tasted strange in the beginning is starting to taste better because of the decision I made to be content.
To be content you need to accept the truth. Hence the old saying “the truth shall set you free”.
Read more how we lost weight by following my blog link above.
6. Weight loss is 20% exercise and 80% nutrition
Submitted by R de Beer from Bantingclub.co.za
We lost weight as family with a LCHF lifestyle and exercise. We did only 10-20min HIIT (High Intensity Interval Training) six days a week. HIIT is all about quality not quantity.
LCHF lifestyle and being in ketosis will change your metabolism from fat storing to fat burning mode. Doing normal day activities will result in weight loss if you follow a Ketogenic diet. Additional exercise will result in fatter burning but no need to spend hours in the gym, as your body is already burning fat.
7. Count carbs not calories
Submitted by R de Beer from Bantingclub.co.za
The key to LCHF is managing your insulin levels by keeping your carbohydrate intake below 20g net carbs per day. By doing this your body will switch your metabolism back to “Fat burning” as our bodies were naturally designed to be.
Sugar and Starchy foods are high in carbohydrates. That is the simple reason why we do not eat them. A medium potato has 50g net carbs. One teaspoon of sugar is 4g net carbs. You simply cannot eat food like that if your net carbs per day must be under 20g for weight loss. Read more how we lost weight with managing our insulin levels by following my blog link above.
8. Focus on the fat, then the protein (or focus on fat first, protein second)
Submitted by Chef Rachel Albert from TheHealthyCookingCoach.com
Although most people think of low-carb diets as high-protein diets, to get the most benefit, you need to eat a high fat, moderate protein, low carb-diet to facilitate fat burning. To determine your ideal protein intake, divide your body weight by 2.2 to get your weight in kilograms. Multiply that number by 1 to 1.5 to get your ideal daily protein range in grams. Use the smaller number if you’re fairly healthy and inactive. Use the larger number if you’re very stressed, recovering from illness or injury, or active in endurance or weight training.
Eat more protein than you need and the excess will be converted into glucose, keeping your body in a sugar-burning mode, slowing or preventing fat loss.
9. Read labels for everything, edible & non-edible
Submitted by Chef Rachel Albert from TheHealthyCookingCoach.com
Salad dressings, marinades, spice rubs, balsamic vinegar and vinaigrettes, tartar sauce, flavoring extracts (such as vanilla), Worcestershire sauce, soy sauce, bouillon cubes, processed lunch meats, peanut butter, bottled horseradish, ketchup, yogurt, starch thickened sauces, and many other condiments and foods can be sources of sugar you need to be aware of. But food isn’t the only source of “hidden” carbohydrates. Prescription and over the counter medications, personal care products, and chewing gum may contain sugar that can spike your glucose and insulin level and interfere with fat loss. Examples include cough syrup, liquid expectorants as well as face washed, body lotions, and shampoos, sugar scrubs, facials that include honey, etc.
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10. Monitor your progress
Submitted by Chef Rachel Albert from TheHealthyCookingCoach.com
Keeping a food journal so you can track your calories, carbs, and fat grams, as well as your ketone (or ketone and glucose levels) can enhance your results. Many people assume they are in ketosis when they aren’t. Logging these details will help you adjust the diet to your particular needs. Testing your urine for ketones (using a dip stick) works during the early stages of the diet but once your body becomes keto- (or fat-) adapted, the test strips will not give you an accurate reading, even if you are in ketosis. You will need to switch to a glucose-ketone monitor with lancets, to test your blood levels of ketones or ketones and glucose, to assess where you are.
11. Don’t fear fat
Submitted by Per Wikholm from LCHF.com
This is probably the number one reason why many fail on a low carb diets. They start to restrict carbs but also keep on restricting fat. The result, a high protein diet works for some but not for all. Protein will raise your insulin and that might prevent fat burning and weight loss. Excess protein (more than needed to rebuild muscles and other tissues) can to almost 60 % be converted to sugar/glucose that will stall weight loss. Saturated fats like butter and coconut oil and monounsaturated fats like olive oil are your best friends.
12. Eat real food, not low carb junk
Submitted by Per Wikholm from LCHF.com
A sustainable Low Carb diet should not be about replacing the added sugars in junk food with added sugar alcohols in Low Carb versions of the very same junk food. It is probably not only carbs that made you fat and unhealthy in the fist place. There is a bigger picture with a toxic food environment. Eat whole food, choose organic and eat the animal nose to tail. Eat the kind of food your great, great grandmother ate and managed to stay lean and healthy on.
13. Keep cupboards free from high carb snacks
Submitted by Nina Timm from My-easy-cooking.com
We decided to do the LCHF way of eating as a family, because I did not want to run two different menus every mealtime. We also agreed, that I will not stock the cupboards with cookies, sweets and gassy cool drinks. I made sure I had biltong (jerky), nuts and nutcrackers for the children when they come home from school. We all lost weight, my daughter, age 13, lost 14 kg. Over weekends, I am a little less rigid, but we love this way of eating and even when we entertain, guests are amazed at our delicious food>
Stock up on nuts and biltong, eat a small green salad with every meal, at night we drink a glass or warm full milk with cinnamon, it is our non-guilty pleasure!
14. Carbless chocolate
Submitted by Ben Greenfield from BenGreenfieldFitness.com
Chocolate has a wide spectrum of health benefits from boosting blood flow to enhancing cognitive performance to controlling appetite (especially the dark variety). But ordinary Snicker’s bars, or even that bar of 80%+ dark chocolate from the fancy foods store still has plenty of sugar. So why not make carbless chocolate yourself? It’s easy. Just take a few tablespoons of unsweetened cacao powder, about a quarter cup of coconut cream, a heaping tablespoon of coconut oil, a dropper full of liquid chocolate stevia, and a handful of shredded coconut. Stir the cacao powder and cream together for 1-2 minutes, and then slowly add the oil. Finally add stevia, then coconut flakes and vanilla extract. Shape your chocolate, then put it in freezer for 1-2 hours and eat it cold. Bon appetit!
15. Give it a try
Submitted by Jax Howie from Twinnoakes.co.za
With the exclusion of carbs (rice, couscous, potatoes, pasta) from your diet you will find that there is a lot more space on your plate for the really good stuff like low-carb vegetables. Does that sound uninspiring? Well I want to encourage you to Give It a Try. Elevate your leafy greens, fresh salads and veggie dishes with the LCHF super-heroes like butter, cream, cheese, good oils etc. I put a punnet of cream into every pot of soup; melt cheese over every veggie bake and add butter to almost every dish I make. The result: Delicious-tasting veggies that will make high-carbs easy to forget and have you coming back for more.
16. Trust your hunger
Submitted by Jax Howie from Twinnoakes.co.za
One of the positive spin-offs of the LCHF way of life is that you stop over-eating. That is, if you listen to your body. A high carb diet sends tons of glucose into your blood stream, which gets used up quickly (or turned into fat). This ‘quick-fix’ energy cycle means that your body expects and uses this easy-access fuel from your blood stream at relatively short intervals – which is why you wake up hungry and ‘need’ three meals a day and sometimes a snack in between. The beauty of the LCHF eating plan is that your body is trained to get its energy primarily from the energy stores in your body (excess fat). In this way your body works on a ‘slow-burn’ cycle, which results in you eating only when you really need to. Be prepared to feel hungry much less often and only eat then – you’ll be amazed at how quickly your weight optimizes and how energetic you end up feeling.
17. Tiredness in the beginning is a good sign
Submitted by Jax Howie from Twinnoakes.co.za
People often struggle with lethargy and muscle-tiredness in the beginning of the LCHF journey. Here’s why: Your body has been used to getting easily accessible energy from the high carbs you’ve been feeding it. Well, now you’ve stopped the supply of ‘quick-fix’ energy to your system and you’re telling it to go find it somewhere else. Unfortunately, your body may be slow in taking the hint and so instead of immediately finding energy from your internal energy stores, it waits and waits for you to feed it high carbs straight into the blood stream – realizes that you’re not going to do the work for it – and finally turns to your energy deposits to give you fuel. It’s this lag-time that can leave you tired and weak. However, if you stick with it through those initial days, your body will soon learn to get it’s energy from the right places and you’ll have even more spring in your step than ever before.
18. Clear the carbs out the cupboard
Submitted by Helga van Niekerk from Helgavan.com
As carbohydrates are so addictive, it’s best not to have them around. If you are just starting out on this journey, or even if you are some way along, get back to basics and give cupboard carbs the boot. This includes biscuits, breads and bananas. Yes! Even bananas. Extremely high in carbohydrates and sugar, bananas are a sure-fire way to put the brakes on your weight loss. Don’t put temptation in your way. Say goodbye to cereals, jams, hot chocolate, candy bars and any other sugary treats that the ‘old’ you had stored up for a late night snack. Replace them with healthy nuts, seeds and refrigerated strawberries. Then when you are picky, you’ll reach for real food!
19. Low carb elixir
Submitted by Helga van Niekerk from Helgavan.com
It’s known as the ‘Elixir of Life’ and it’s a massive boon to the Low Carb Lifestyle. What am I speaking of? Water, of course! There are a number of reasons why you want to open the tap more often when you’re low carbing. When you wake up, start the day by downing 2 glasses of water on an empty stomach. This assists in hydrating your entire alimentary canal as well as washing out your renal system. Drinking before meals helps to fill you up. Drinking 8 glasses of water a day helps prevent constipation, which can be a problem when you’re on a low carb diet. Add a slice of lemon for variety. Free and healthy – that’s water.
20. Zooting up veggies the low carb way
Submitted by Helga van Niekerk from Helgavan.com
One of my favorite dishes is stir-fry, but only since I’ve found a way to zoot it up to be a Low Carb High Fat, fast food wonders that’s popular with young and old. Use butter to stir fry a variety of low carb veggies of your choice. I use shredded cabbage, thinly sliced carrots, red pepper, courgettes, broccoli & cauliflower. Separately, fry chicken strips in a little butter, adding sliced mushrooms when they’re nearly done. Then combine the chicken and mushrooms with the vegetables. Chase a dollop of crème fraiche or cream cheese around the pan until it’s melted. Then stir in about 100ml cream. Serve hot seasoned with salt and pepper. Make a lot – the family always wants seconds!
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21. Replace a meal with bullet proof coffee
Submitted by Tarun Preet from Indian Weight Loss Blog Fitnessvsweightloss.com
The best way to keep carbs within a certain range is to replace one meal with a Bullet Proof Coffee. I know it’s sometimes tough to control carb intake in every meal. For example, a salad with veggies for lunch could have a few cards, although good carbs and fiber too. Replace dinner with a big cup of bulletproof coffee. Bulletproof coffee cab has coconut/MCT oil, heavy cream, unsalted butter, coffee, water and stevia (if needed). With this tip, you will feel satiated and also succeed in keeping total net carb intake for the day within range.
22. Arm your refrigerator with ready meals
Submitted by Tarun Preet from Indian Weight Loss Blog Fitnessvsweightloss.com
Make your refrigerator your best buddy. Always keep it armed with tossed chicken, boiled eggs, steamed broccoli and cheese. Usually people make bad food choices when extremely hungry. Whenever you are too hungry, don’t wait for the food to be cooked. Instead, pull your army out of your refrigerator. Quickly have boiled eggs with a dash of butter or microwave broccoli topped with cheese or tossed chicken with butter. Now start cooking delicious low carb meals and re-fuel your army for the next time. This tip will always ensure no starvation and prevent you from eating excess carbs.
23. Curb midnight hunger pangs with butter/cheese
Submitted by Tarun Preet from Indian Weight Loss Blog Fitnessvsweightloss.com
Many people have early dinner and when they stay up at night or get late in hitting the bed, hunger pangs do come knocking. The best way to curb late night hunger pangs is to have a slice of cheese or a cube of butter followed by a glass of water. In no time, you won’t feel hungry anymore and can sleep peacefully. With this tip, you will never spoil your effort of keeping carbs in check, the entire day. Next morning, you will have no guilt like you would have after binging during previous night.
24. Satisfy cravings with protein
Submitted by Freda Mooncotch from DefyingAgeWithFood.com
When the cravings kick in, don’t panic, eat high quality protein instead of reaching for simple sugars. Really focus on eating high quality, nutrient dense protein or even a high quality protein powder or high quality lunchmeat if you are in a pinch. Keeping grass-fed jerky and hard-boiled eggs handy is a great way to keep from reaching for the cookie jar. Avoid letting yourself get to hungry between meals. The more satiated you are with nutrient dense foods; the less cravings you will have and the less you will eat or think about food. Protein is satiating. So, don’t worry about getting too much protein, worry that you’re not getting enough!
25. Don’t skip meals
Submitted by Freda Mooncotch from DefyingAgeWithFood.com
Eat! Eat three meals a day. Many people think that cutting back on calories by skipping meals will increase their chances of losing weight. This usually isn’t the case, especially in females. Avoid skipping breakfast and focus on eating within one hour of waking up. Focus on creating a nutrient dense, protein rich breakfast like bacon and eggs with vegetables or some berries. This stabilizes your blood sugar and helps in healing thyroid and adrenal issues. If you work out first thing in the morning, try a high quality, real food, protein shake and add chai seeds and some berries. Keeping your blood sugar stable keeps you out of the “Fight or Flight” mode which allows your adrenal glands to rest and heal, in addition to the fact that nutrient dense protein stabilizes your hormones, especially the thyroid. So, don’t worry about getting too much protein, worry that you’re not getting enough!
26. Your body is already perfect, right now
Submitted by Justin Anderson, MD from CutTheKillerCarbs.com
Remember, your body is perfect right now, just as it is. So to improve your health, achieve your ideal weight, and then maintain this ideal weight for life, you don’t have to change your body! You only need to give your body the fuel that it needs and understands. Your body just doesn’t understand what to do with the Killer Carbs (sugars, starches, wheat, etc…). You just need to feed your body fuel it understands (healthy fats and protein with limited carbs from vegetables and low carb fruits, full-fat dairy and full-fat fermented dairy, etc…).
27. Plan for lunches in advance
Submitted by Ida Fiorella and Emily Fiorella Mulvehill from Thinandthinner.com
One of the greatest challenges in maintaining a low carb diet in today’s busy world is having access to a variety of lunch options. Planning ahead is the key. On a rainy Sunday, parboil a package of chicken for 25 minutes. Freeze three ounce pieces in individual baggies. Making a double portion of meat and vegetables for dinner also works. Just portion out individual servings and freeze in small containers. Remember to label the contents. On the day you need a quick lunch, just pop one out of the freezer, and you’ll be eating a healthy and satisfying meal in a few minutes.
28. If You fall off track, get right back on
Submitted by Ida Fiorella and Emily Fiorella Mulvehill from Thinandthinner.com
If you fall off track, don’t get discouraged. Get right back on the plan. Take note of the carb-laden food you ate, and think about how it made you feel. Did it trigger any new cravings? Did it impact your energy level? Did it interfere with your mental clarity? An affirmative response to any of these questions will serve as motivation to stay on course (no pun intended) in the future.
29. Be careful with low carb protein bars, desserts, breads and pastas
Submitted by Aaron Snyder from UltimateWeightLossRx.com
Low carb candies, bars, and ice creams use sugar alcohols like sorbitol, maltitol, or mannitol (all ending in “-tol”) to sweeten them in place of sugar. Low carb subs for bread, pasta, and tortillas will often use a resistant starch.
The top 2 reasons people follow low carb diets is to lose weight and/or control blood sugar. However, low carb comfort foods like these seldom accomplish either task well. They can still spike your blood sugar, and worse, increase your cravings starch and sugar. They often slow weight loss. Use them occasionally, and ideally only when you’re cravings are so strong you’re about to completely fall off your diet! You must count sugar alcohols and resistant starches as half a carb each.
30. Make stevia your top sweetener
Submitted by Aaron Snyder from UltimateWeightLossRx.com
Among all the low carb sweeteners, Stevia is king. First, it really is the only natural low carb sweetener out there – it comes from the Stevia leaf. Second, it does not increase sugar cravings the way consuming too much aspartame, saccharin, or sucralose can. Third, it is by far healthier to consume than those blue, pink, or yellow packets!
The taste of different Stevia products varies greatly. You’ll want to try several until you find the brand that tastes the best to you. Stevia can be found online, in all health food stores, and often alongside other sweeteners in any grocery store.
Count each Stevia packet as half a carb.
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31. Hydrate, and then hydrate some more
Submitted by Jill Cruz, MS, CNS from Bodywisefoodsmart.com
When removing grains and sugar from the diet the body tends to lose excess fluid. This is a good thing for most people; however, to avoid dehydration it is important to drink extra fluids. In addition, drinking water in between meals can help keep hunger and cravings at bay. Add in a squeeze of lemon to still or sparkling mineral water and not only are you hydrating and adding in some trace minerals, it also feels like a treat! Drink water whenever the urge to eat comes along and you will find the pounds slipping off.
32. Strategic veggie juice
Submitted by Jill Cruz, MS, CNS from Bodywisefoodsmart.com
Cravings can be an issue when eating a low-carb diet, especially in the early stages. A surprising and nourishing way to offset these cravings is with fresh vegetable juice. The key is to only drink the juice AFTER a meal and to drink moderate amounts like about 4 ounces. Juice should be made from low-carb veggies such as celery, leafy greens, cucumber, bell peppers, and cilantro. Avoid fruit or use only small amounts of green apple if necessary. Juice can be made in a juicer or a high-speed blender such as a Vitamix or a Nutribullet. Fresh veggie juice can miraculously eliminate carb cravings and they provide great nutrition.
33. The magical cheese cracker
Submitted by Jill Cruz, MS, CNS from Bodywisefoodsmart.com
One of the obstacles to eating a low-carb diet is the lack of vehicles to deliver tasty things like soft cheeses and nut butters. Enter thin slices of hard cheese! Spread other soft cheeses or nut butters on a slice of hard cheese and voila, you have a cracker-like experience. This is a delightful and healthy way to deliver those tasty foods and can help low-carbers enjoy themselves at parties.
34. Snack on hard-boiled eggs
Submitted by Kelsey Schottmiller from Cookingispun.com
Eggs, in my opinion, are nature’s perfect food. They have an excellent protein to fat ratio and are loaded with essential vitamins and minerals. This makes them a great bang-for-you-calorie-buck. Basically, you get a lot of nutrition for only 70 calories. Hard-boiled eggs make the perfect snack because you can make them in advance and store them in the fridge for easy access. When your body is craving something sweet, this often means what it actually wants is protein. So, before grabbing that chocolate bar, eat an egg and see if your cravings stop. Eggs are filling and a couple will hold you over to your next meal.
35. Use romaine lettuce in place of buns
Submitted by Kelsey Schottmiller from Cookingispun.com
Hamburger buns are not only very high in carbs; they are usually made of pure junk and empty calories. By replacing your buns with romaine lettuce, you still have something to hold onto while eating your burgers. This trick is great for beef burgers, tuna burgers and even works as a replacement for tortillas! Use romaine lettuce leaves on your next taco night rather than tortillas. You will be pleasantly surprised of how crisp and refreshing they make a taco!
36. Drink green tea throughout the day
Submitted by Kelsey Schottmiller from Cookingispun.com
Caffeine definitely gives us energy, though we have all experienced the “coffee crash”. Avoid that crash by drinking green tea all day long! Green tea offers a small amount of caffeine that will keep you going and allow you to drink cup after cup. It also packs a punch of antioxidants that may lower your risk of certain types of cancer. Green tea has been shown to promote fat loss, as well! So, trades in your coffee for green tea, just stop drinking it a few hours before bedtime.
37. Avoid low fat foods while cutting the carbs
Submitted by Hannah Sutter from Naturalketosis.co.uk
This is because low fat foods are higher in sugars than normal fat products. Once you remove the natural fat from food the taste and texture can become unpalatable which is why many food producers add sugar to low carb foods.Therefore, whilst these products would be indeed low in fat, the sugar content will have risen.
A review of the sugar content of low fat foods, when compared with the normal fat options, will show that the low-fat version is significantly higher in sugar content. This is certainly not the outcome you would be hoping for if you were being careful about what you eat.
38. Anything natural and sweet is ultimately sugar
Submitted by Hannah Sutter from Naturalketosis.co.uk
So foods like organic manuka honey are still sugar. The claims that honey is healthy and a super food are a little misleading.
The micronutrient content of honey consists mainly of vitamin B6, thiamine, riboflavin and niacin. However, from a nutrition perspective, these make up only 5% of the total honey content. The other 95% is made up of a variety of carbohydrates, the main one being fructose.
So essentially, having honey has not decreased in any way your sugar consumption. The body will recognize and deal with sugars the same way, irrespective of their provenance.
39. Low GI/GL foods still turn into sugar
Submitted by Hannah Sutter from Naturalketosis.co.uk
Low Glycemic Index and Low Glycemic Load foods are often described as healthy carbohydrates but they still turn to blood sugar, just slightly more slowly. Whenever you eat foods that turn to blood sugar you will trigger an insulin response and that response can drive weight/ fat gain. Oats and other so called healthy carbs like quinoa are often described as health foods because they are valued as low glycemic index food but this is very misleading as they still trigger an insulin response and drive fat gain unless you do a lot of exercise. Also some low GI foods are actually extremely bad for us like Fructose.
Hence, following a low Glycemic Index, Low Glycemic Load approach may not be best as you are still consuming carbohydrates which DO have an impact on your blood sugar levels regardless of whether these carbohydrates are slow releasing or not.
40. Forget the bread and grab the lettuce
Submitted by Jill Tiffany, CN, CPT from Jilltiffany.com
Unfortunately, most Americans have grown so accustomed to eating bread daily (even with every meal), that when I suggest ‘no bread’ they panic! “What? Then how do I eat my sandwich for lunch everyday?” Who said you need a sandwich? Forget the bread, grab the lettuce leaf and roll up your deli meat and vegetables! You avoid the grains and add extra healthy green vegetables into your diet. Enjoy and feel better, too!
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41. Eating low GI foods to lose weight
Submitted by Heidi Rasmussen, Nutritionist, BSc from Grandmotherskitchen.org
Glycemic index refers to the how food affects blood sugar. Scientists have discovered that all carbohydrates that you eat will have affect on your blood sugar. The glycemic index goes one step further, and measures how much each food will raise the blood sugar on a scale of 1-100. Foods are considered low glycemic if they fall below 55 on the scale. Tip: To help with weight loss, choose foods that are have a low glycemic index for increased weight loss. Some food ideas include: Grass fed bed, pasture raised chicken, wild salmon, organic tofu, chickpeas, red lentils, and walnuts to name a few.
42. Snack on hard-boiled eggs
Submitted by Kelsey Schottmiller from Cookingispun.com
Eggs, in my opinion, are nature’s perfect food. They have an excellent protein to fat ratio and are loaded with essential vitamins and minerals. This makes them a great bang-for-you-calorie-buck. Basically, you get a lot of nutrition for only 70 calories. Hard-boiled eggs make the perfect snack because you can make them in advance and store them in the fridge for easy access. When your body is craving something sweet, this often means what it actually wants is protein. So, before grabbing that chocolate bar, eat an egg and see if your cravings stop. Eggs are filling and a couple will hold you over to your next meal.
43. Use romaine lettuce in place of buns
Submitted by Kelsey Schottmiller from Cookingispun.com
Hamburger buns are not only very high in carbs; they are usually made of pure junk and empty calories. By replacing your buns with romaine lettuce, you still have something to hold onto while eating your burgers. This trick is great for beef burgers, tuna burgers and even works as a replacement for tortillas! Use romaine lettuce leaves on your next taco night rather than tortillas. You will be pleasantly surprised of how crisp and refreshing they make a taco!
44. Drink green tea throughout the day
Submitted by Kelsey Schottmiller from Cookingispun.com
Caffeine definitely gives us energy, though we have all experienced the “coffee crash”. Avoid that crash by drinking green tea all day long! Green tea offers a small amount of caffeine that will keep you going and allow you to drink cup after cup. It also packs a punch of antioxidants that may lower your risk of certain types of cancer. Green tea has been shown to promote fat loss, as well! So, trades in your coffee for green tea, just stop drinking it a few hours before bedtime.
45. Know your body
Submitted by Chuck Mullins from Paleoplan.com
Just because a certain number of carbs worked for someone else, it may not be the right number for you. Pay attention to the things your body is telling you with energy levels, digestive signals, headaches, moods, sleep habits and more. You may need more or less, but either way, do not be afraid to experiment! You know yourself best.
46. Food quality matters
Submitted by Chuck Mullins from Paleoplan.com
A refined, high-sugar carb is going to impact your body very differently than a high-fiber carb. The same is true for processed meats versus products from grass-fed animals. When you’re trying to lose weight, it’s about much more than just the number on the scale. Be sure to choose quality foods that are organic and minimally processed. These will help you achieve your goal much faster than just counting carbs or calories alone.
47. Seek help
Submitted by Chuck Mullins from Paleoplan.com
If you’re trying a low carb diet (or any weight loss plan) and you’re not feeling well or things seem to be getting worse, or if the number on the scale isn’t budging or is dropping too quickly, seek help from a qualified nutritional expert. Just reading about diet tips online isn’t enough to guarantee that it’s perfect for you, and many can run the risk of doing more harm to their bodies than good by approaching major dietary changes without proper coaching. It doesn’t mean you’re a failure if you need more help. In fact, choosing to consult an expert about your diet means that you’re giving your body just the care that it needs. You may be fine on your own, and that’s great! But never be afraid to get more help if you feel in over your head (especially if you feel that you may have an eating disorder).
48. High protein does not mean low carb
Submitted by Hannah Sutter from Naturalketosis.co.uk
Misunderstandings often arise when one is switching to a proper low carbohydrate diet. Whilst cutting out the bread, pasta, rice and potatoes feels logical, giving up the lentils and the chickpeas can come as a bit of shock. As these items are constantly in the lime light as being good for health or higher in protein people then ignore the carb count. All the pulses (apart from soya) contain a substantial amount of carbohydrates, which will affect your ability to reap the benefits of a low carbohydrate lifestyle. Stuck for side dish ideas? Why not go for a kale and bacon salad or some cauliflower cheese or grated slow cooked celeriac?
49. Fruit sugars are still sugars
Submitted by Hannah Sutter from Naturalketosis.co.uk
Whilst fruits continue to be billed as beneficial for a healthy lifestyle, the amount of sugar they contain will impact your blood sugar levels. You will still meet your mineral and vitamin requirements when minimizing your fruit intake and increase your green vegetable intake. Unfortunately, certain commercial strains of fruit have been bred to contain a higher amount of sugar as these results in sweeter products which consumers are more likely to buy. After all, who doesn’t love a sweet juicy apple over a bitter one? Did you know that a Granny Smith apple could contain 15g of sugar? Choose berries are your primary fruit choice as these are naturally lower in sugar and higher in dietary fiber.
50. Low carb is best for diabetes
Submitted by Hannah Sutter from Naturalketosis.co.uk
Science & anecdotal evidence shows that a low carb approach is the best approach for diabetes management. High sugar levels are a symptom of an underlying diabetes condition. By only treating the blood sugar levels through drugs, one is not addressing the underlying root of the problem i.e. an internal inability to deal with a high consumption of sugars. A diet high in sugars (and starches) has been linked to a number of chronic diseases and the science shows that by implementing lifestyle changes and basing your food choices on green vegetables, protein and beneficial fats will result in an improvement of the condition. This lifestyle approach has been endorsed by the American Diabetes Association as well as by the Scottish Intercollegiate Network in the UK.
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51. Ditch the wheat and sugar
Submitted by Dominic Munnelly from Dominicmunnelly.ie
There is no better way to eliminate a whole range of health issues and increase food quality by simply dumping these two health toxins. They are the cocaine of the food industry.
52. Monitor carb intake
Submitted by Dominic Munnelly from Dominicmunnelly.ie
If your primary goal is fat loss then you need to understand that this process is driven primarily by hormones NOT just calorie intake. Use a food tracker app to help you keep carbs low e.g. getting under 100g/day is a good starting point for most and cycle back up to circa 120-140g/day once every 3-4 days to prevent adrenal burnout.
53. Clean out the starch and sugar from your kitchen
Submitted by Simon Thornley from Thelivinlocarbshow.com
Eating is largely an automatic behavior. Although we like to think we are in control, we eat what is readily available. I’ve found that having a good clean out of the pantry of snacks such as crackers, sugary ice cream, cookies, lollies, sweets, sugary drink and fruit juice is the only way to keep the sugar and starch intake low. If it is in the pantry, expect it to get eaten!
54. Develop a low starch/sugar recipe repertoire
Submitted by Simon Thornley from Thelivinlowcarbshow.com
Intellectually, I’d won the battle with sugar and starch years ago, but it wasn’t until I found some good low carb recipes, that I finally started winning the battle. Do some research. Splash out on some low carb and paleo cookbooks and write down a variety of recipes that you can keep in your head. In my view, it is very difficult to keep eating low carb without a good variety of yummy recipes to choose from. The book that has helped me the most is Annie Bell’s “Low carb revolution: the comfort eating diet for good health”. Simple, low starch, edible food.
55. Keep your salt intake up
Submitted by Simon Thornley from Thelivinlowcarbshow.com
We’ve all been indoctrinated that too much salt puts our blood pressure up and will cause us to have premature heart disease and stroke. Well, as an epidemiologist, I can tell you that the evidence for this is very shaky. Phinney and Volek point out that without high levels of circulating insulin, as one gets on a low sugar and starch regime, the body excretes a lot of salt. This is an ongoing issue that needs to be addressed. They recommend supplementing the diet with an extra 2-3g of salt per day (about a teaspoon), on top of the usual average intake of 2g per day. If you’re feeling headachy and tired on a low carb diet, try increasing your salt. A blood test from your doctor may indicate a salty soups and broths are good sources of salt. Recent epidemiological evidence from the U. S. backs up this recommendation of about 4-5g of salt intake per day being good for long-term survival.
56. Don’t let cravings rule your life
Submitted by Mary Korbulic from Ordinarylife-mk.blogspot.com
You can eat a thick slice of bread or a baked potato, even without butter or sour cream, or anything to make it palatable. Regardless, you will get a butt-load of carbs and soon, depending upon what else you ate, you’ll get slammed with a blood-sugar dive. Then you’ll be ravenous for more carbs. You may even get the shakes. Conversely, you can load a plate with greens, cooked or not, pile on cheese and/or meat, salad dressing, and two hours later, you won’t be hungry. In fact, it’ll likely be five or six hours before you feel compelled to eat. The blood sugar highs and lows don’t run the carb-conscious diet, and they don’t run your life.
57. God made cauliflower for a reason – pizza crust
Submitted by Mary Korbulic from Ordinarylife-mk.blogspot.com
Cauliflower-based pizza crust came as a surprise even to me. It sounds so revolting, so not right with pepperoni. So mushy and faintly gassy. So white. None of the above! I would defy anyone who didn’t know cauliflower was in the crust to call it out.
58. Substitute steamed cauliflower for pasta in recipes
Submitted by Lyn from Escapefromobesity.net
Pasta is a comfort food but is also high in carbs. But by substituting steamed, chopped cauliflower for the cooked pasta in many recipes, the carb count can be dramatically reduced while increasing nutrition and keeping the great taste of the dish.
59. Don’t be in such a hurry
Submitted by DJ Foodie from DJFoodie.com
I find that those pushing to lose weight as fast as possible not only do this to an unsustainable degree (potentially picking up bad habits and experiencing somewhat of a burnout), but they also put needless stress on themselves with the scale doesn’t read what they’d like it to, 3 times a day. The stress can actually inhibit weight loss. Research a good plan for yourself, make the change and adopt new habits that allow for a slow steady loss of weight, all the while experimenting and tweaking to refine it and improve it. Slow and steady wins the race!
60. Have a backup plan
Submitted by DJ Foodie from DJFoodie.com
It’s important to have a backup plan (a plan B and/or an exit strategy). Life is messy and as much as we can control what lands on our plates in our homes, it’s much more difficult to maintain perfect adherence to our ideas in the presence of others at company functions, family gatherings, a night out on the town, etc. If you know where you’re going, look up the menu first … and know what you plan to order, going in. Don’t be afraid to ask for substitutions to meet your needs. Make good choices and … if you’re just stuck, you can always bring along some nuts or cheese-sticks to nibble on. Finally, your health and improvement trajectory is important. Be willing to move on to a better situation, if you find yourself surrounded with too much temptation. Exit strategies are important.
61. Know what you’re eating
Submitted by DJ Foodie from DJFoodie.com
Typically, it’s better to stick to whole unprocessed foods, but being that this is the future, tantalizing timesaving products surrounds us. It’s hard to ignore these. I use many of them myself, but … doing it knowingly and thoughtfully. Did you know that there are potato, corn and other starches in pre-grated cheese to help keep it from clumping? Did you know that sugar-free puddings are still full of starches to help them thicken? Did you know that many “zero carb” sweeteners actually do contain carbs, but take advantage of labeling laws so they can legally print “zero”? These same sweeteners often use things like dextrose and maltodextrin (flaked glucose) to bulk them out and allow them to measure like sugar. The glycemic index is based on a scale of 0 to 100, with 100 being the highest at pure glucose. Stick to whole and unprocessed foods, hug the outer walls of the grocery store, know your farmers and … when you venture into the middle of the store … read the labels, pick up your phone and Google “Trans fat”. If you stray from perfection (as you should, from time to time) do so knowingly and thoughtfully. Know what you’re eating.
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62. Planning is more important than cooking
Submitted by Stephanie Vuolo from Primarilypaleo.com
Stock up on portable low-carb foods that are ready to eat so you always have a back-up plan when there isn’t enough time to prepare a proper meal or hungry strikes earlier than expected. Easy protein-rich foods that travel easily and are shelf-stable include olives, tuna fish, hard-boiled eggs, and beef jerky. Planning ahead will set you up for success during crunch times where you might otherwise be tempted to grab a quick, higher carb option.
63. Simplify meal planning
Submitted by Stephanie Vuolo from Primarilypaleo.com
Create a master list of your favorite low carb recipes to keep meal planning simple. You will get into a rhythm of rotating through your regular recipes so it is less overwhelming to come up with ideas for getting food on the table. Add new recipes to try when more time allows and to keep the excitement going for exploring new low-carb options to satisfy your taste buds.
64. Construct new meal expectations
Submitted by Stephanie Vuolo from Primarilypaleo.com
Redefine the boundaries for what you eat at each meal. Breakfast doesn’t have to be bacon and eggs everyday. There are so many food combinations and flavors you could eat something different for each meal for the rest of your life. Open yourself to the possibilities of eating an arugula and smoked salmon salad for breakfast or zucchini pancakes with bacon for dinner.
65. Switch the spaghetti pasta with spaghetti squash
Submitted by Dana Gat from Eatcakenotgetfat.blogspot.ca
Spaghetti pasta is made of flour, sugar and salt. 3 things that are BAD for you, so you shouldn’t eat it at all but it tastes soooo good! So what should you do?
Use squash! Spaghetti squash is a great source of vitamins and only 42 calories and 10 grams carbs for 1 cup!
Regular pasta? 220 calories and 42 grams carbs for 1 cup!
Just cut it in half and bake it for 45 min on 375F. Take a fork and run it through. Make sauce and enjoy!
66. Tacos OUT lettuce IN
Submitted by Dana Gat from Eatcakenotgetfat.blogspot.ca
Who doesn’t like tacos? I know I do but I can’t bring myself to eat flour (wheat, corn or rice) so I switched to lettuce. You make it the same way: you can add salsa, sour cream, cheese, beef and veggies – just less of them. You can cut between 350 to 1000 calories! (Depending on the amount you’re putting in).
You can also change it up and add nut butter (like almond butter), Greek yogurt and sprout.
67. Use “Carb Copycats”
Submitted by Ronesh Sinha, MD from Southasianhealthsolution.org
Try making dishes like cauliflower rice, spaghetti squash or shirataki noodles to serve as your main starch and then enjoy your delicious proteins and healthy fats. This works great for ethnic meals. You can have a nice serving of chicken curry poured over cauliflower rice, whip up a delicious stir-fry with shirataki noodles or make a fresh pasta sauce poured over spaghetti squash and topped with fresh parmesan. Keep the flavor, protein and satiating fats and lose the empty starches.
68. Stuff and top your veggies
Submitted by Ronesh Sinha, MD from Southasianhealthsolution.org
Any firm vegetable can serve as a container or a base for toppings. Stuff bell peppers with meat, cheese, pesto, etc. Make portobello mushroom pizzas where you top a large portobello with tomato sauce, cheese and your favorite toppings. For breakfast I often hollow out a tomato and stuff it with an egg, bacon and some avocado.
69. Track your numbers
Submitted by Ronesh Sinha, MD from Southasianhealthsolution.org
While you cut carbs, keep track of numbers like your waist measurement, blood glucose and lipid numbers like triglycerides and HDL (good cholesterol). These numbers respond quickly and provide great motivation that you are on track to dramatically improving your health.
70. Plan your day
Submitted by Fluffy Chix Cook from Fluffychixcook.com
“Failing to plan is planning to fail.” This is especially true with meal planning. Plan the biggest meals for your hungriest times of the day. Plan strategic snacks.
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71. Prepare ahead
Submitted by Fluffy Chix Cook from Fluffychixcook.com
Prep ingredients, protein “bases” and entire meals in advance. You’ll always have on-plan foods ready at a moment’s notice or to make weekday meals easy. Purposeful leftovers, we call them Lucky Leftovers, can be morphed to make entirely new and tasty meals in less than 15 minutes. Who doesn’t have time for successful living?
72. Get creative
Submitted by Fluffy Chix Cook from Fluffychixcook.com
Seek new recipes and insert them into your weekly meal rotations. Try re-inventing your favorite foods into versions that fit into your new lifestyle! You can dooooo eeeet!
73. Eat your greens with fat
Submitted by Ilona Kasza of Big Fat Blog from Ilonadesign.blogspot.sg
For weight loss, it is as important to limit the amount of carbohydrates consumed as to slow down their absorption.
In leafy green vegetables, the small amount of digestible carbohydrates is already “diluted” with indigestible fiber (cellulose – humans lack the enzyme to break down cellulose), thereby slowing carbohydrate absorption.
Interestingly, the butter on your broccoli or the olive oil on your salad, further slows the absorption of digestible carbohydrates. Therefore, the pancreas releases its insulin in minimal amounts and over a longer period of time. And remember, insulin is a fat building hormone.
74. Add more fat into your diet
Submitted by Bruce Fife, ND from Cocoketodiet.com
Fat is a fantastic weight loss aid. Adding fat to your foods helps to satisfy hunger quicker and keeps you from getting hungry between meals, which allow you to cut down on total calorie consumption. Also, when the body does not get enough fat, it activates fat producing enzymes transforming much of the food you eat into fat and storing it on your hips and thighs. Adding an adequate amount of fat to your diet turns off these fat-producing enzymes so that you don’t store the food you eat.
75. Use coconut oil as your primary source of fat
Submitted by Bruce Fife, ND from Cocoketodiet.com
Coconut oil provides many advantages for those who want to lose excess weight. It has slightly less calories than other fats. If you replace all or most of the other fats in your diet with coconut oil, you will end up consuming fewer calories. Coconut oil is processed differently from other oils. When consumed the body prefers to use it immediately to produce energy. As a consequence, you get a boost of energy. This surge of energy will cause you to become more active physically and burn off more calories than you normally would. This boost of energy has another very important effect; it kicks your metabolism up into a higher gear so that you burn off calories at an accelerated rate. Even when you are inactive, you will be burning off more calories than usual.
76. Drink water often
Submitted by Bruce Fife, ND from Cocoketodiet.com
Most people do not drink enough water. When they start to feel thirsty they misinterpret it as hunger and tend to snack or they satisfy their thirst with soda or coffee. Whenever you feel “hungry”, instead of snacking, get a drink of water. Water is calorie-free and fills up the stomach satisfying thirst and hunger. You may be surprised how your “hunger” disappears after drinking a glass of water.
77. Don’t keep refined sugary snacks in the house and eat only when hungry
Submitted by Stuart Daniels from Primalretreat.co.uk
Clear out all of the junk, snacks, refined high sugar foods. Not having these foods around makes it easier to make better choices.
If you are not hungry enough to cook a wholesome nutritious meal, then you are not really hungry. Just drink some water and wait until you are hungry enough to cook or prepare a meal.
78. Eat enough healthy fat to keep you satiated
Submitted by Lee Burdett from WellFedFamily.net
Dieters seem to fear dietary fat thinking, incorrectly, that eating fat will make them fat. On the contrary, it is the lack of healthy fats that keep you constantly hungry as well as malnourished. Healthy fats like butter (especially raw butter) and ghee, coconut oil, and the fat from healthy animals raised out of doors on pasture and in the sunshine will fuel your body with vitamins A&D, CLA, omega-3s and allow you to better absorb the wonderful nutrients in the vegetables and fruits you eat, all while filling you up and keeping you satiated until it’s time for your next meal. Avoid the omega-6 vegetable oils that promote inflammation and come from GMO sources processed with solvents and high, oxidizing heat as well as the trans fats and interesterified fats found in man-made spreads and blends.
79. Use guar gum as a thickener instead of flour or cornstarch
Submitted by Gretchen Becker from Gretchenbecker.com
The result is a lot like that of cornstarch, so it’s great for making Chinese food. However, unlike cornstarch, guar gum doesn’t need to be heated in order to dissolve. Keep it in a shake bottle and sprinkle a little on gravy or whatever else you want to thicken. As well as not increasing blood glucose levels, it’s supposed to help lower cholesterol levels.
80. Buy full-fat plain yogurt and add berries or flavorings
Submitted by Gretchen Becker from Gretchenbecker.com
I like the daVinci sugar free syrups, as their flavors are good. I also puree strawberries (fresh or thawed frozen) with the yogurt and add stevia for sweetener. When my raspberries are producing, I do the same with them.
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81. Find a source of kefir grains and make your own kefir
Submitted by Gretchen Becker from Gretchenbecker.com
Yogurt and kefir contain fewer carbs than listed on the containers. That’s because the bacteria that ferment the milk turn the lactose (milk sugar) into lactic acid, the compound that makes it sour, but the nutritional labels assume there’s as much lactose as there is in milk.
Biochemist Jack Goldberg tested the carbohydrate content of kefir and confirmed that there’s very little carbohydrate left in the fermented product, even less than there is in yogurt.
When you make your own, you can let it ferment longer than the commercial places do, so there are fewer carbs. Note that kefir grains are not the same as the liquid from the kefir you buy in the store. See https://users.chariot.net.au/~dna/Makekefir.html for further information.
82. Replace some or all of the sugar in sweet treats with natural, low carb sweeteners like stevia and erythritol
Submitted by Lauren Benning from Healthyindulgences.net
Did you know that you can have your cake, and eat it too? With natural, sugar-free sweeteners like stevia and erythritol, you can make a low carb chocolate cake that tastes like the real deal! The secret to making sugar-free treats that don’t have an aftertaste is to use 2 or more sweeteners. I use stevia and erythritol because they’re extracted from plants (unlike saccharin, aspartame, and sucralose) and don’t cause a significant increase in your blood sugar level. I recommend making your treats at home because you can control what goes into them. Avoid store bought candies and desserts because they are typically made with maltitol, which does elevate blood glucose levels, and can cause some unpleasant gastrointestinal distress!
83. Only keep food in the house that does not trigger your urge to overeat
Submitted by Lauren Benning from Healthyindulgences.net
Adopting a lower carbohydrate-eating plan shifted my diet towards delicious whole foods that were very satisfying compared to the processed junk I had been eating. Consuming meats, fruits, cheese, nuts, full fat dairy, and vegetables within my carbohydrate limits never left me feeling deprived. My urge to binge was greatly diminished! However, there were a few lower carbohydrate foods that were triggers. I often found myself digging a spoon into the peanut butter jar, and demolishing cans of salted nuts. Unsurprisingly, my weight loss stalled. I then decided to banish these foods from my pantry! They became a special treat for when I was dining out. Find out what your binge triggers are and keep them out of reach.
84. Ditch addictive foods out of your menu
Submitted by Lynn Freeston, Bio Energetics Practitioner from Watchfit.com
Did you know that many of us struggle with carb cravings and late night binges, due to the addictive ingredients in some of the foods we consume daily? Maybe you know nothing or very little about exorphins, but they act as addictive drugs in your body. Ditching the foods that contain them will make low carb eating the most natural thing for you. Try avoiding diet drinks, canned tomatoes, bread, corn, artificial sweeteners, farmed fish, margarine, soy, and energy drinks for a few weeks, as each of them contains ingredients that mess up your appetite and hormones. You won’t even crave the bad carbs any more!
85. Find sexy low carb alternatives to pasta
Submitted by Emily Maguire, Nutritionist from Watchfit.com
Let’s face it, one of the things we usually feel like we can’t go without on a low carb diet is pasta. If we give it some thought, though, pasta, on its own is tasteless. It is the flavor that goes along with the sauce or toppings that you add to pasta that you actually crave! Whether you are a fan of spaghetti with your bolognaise, or like a nice homemade lasagna, there will always be an alternative low carbohydrate pasta option out there! For example, did you know that courgette (aka zucchini) could be diced up and look exactly like noodles, tasting even better when you add the right sauce? And you could easily replace lasagna sheets with aubergine (aka eggplant). Check out 5 more low carb alternatives to pasta here.
86. Have more! …‘super food’ carbs!
Submitted by Sarah Harris, Personal Trainer and Jessica Faissal, Licensed Dietitian and Health Coach from Watchfit.com
Why have ‘less’ rather than ‘more’? Eating more nutrient-dense ‘super food’ carbs will curb your appetite and supply your body with all the energy it needs to function without the bad carbs you may have been used to. For example, kale is loaded with vitamins, minerals, fiber, antioxidants and bioactive compounds. Seaweed is rich in minerals like Calcium, Iron, Magnesium and Manganese. Other super food carbs include spinach, tomatoes, broccoli, cauliflower, berries, oranges, beans et cetera…. All of these are digested and absorbed slowly, leaving you optimal choice for effective weight loss and overall health.
87. Replace those carbs with lots of fat
Submitted by Jessica Espinoza from Delicious Obsessions Deliciousobsessions.com
One thing that happens when people go low-carb is that they feel hungry all the time. When you eliminate or dramatically reduce your carbohydrate intake, it is important to make sure you are getting enough fat into your diet to help offset that reduction in carbs. As a society, we have been indoctrinated to fear fat, but we actually need fat (some people need large amounts per day) to achieve optimal health. Add in plenty of healthy fats like butter, ghee, coconut oil, avocado oil, olive oil, and palm oils. Fat leaves you feeling satiated and full and will help your body make a faster transition from being a “sugar burner” to being a “fat burner”.
88. Eat smart fats
Submitted by KC Craichy from LivingFuel.com
Low carbohydrate diets should be rich in SMART FATS while avoiding DUMB FATS. Smart Fats include fats from avocado, coconut, chia, almonds, olives, fatty fish and yes, even eggs and dairy. Dumb Fats include deep fried foods, vegetable oils and over-consuming healthy omega 6 fats without offsetting with omega 3 fats. Also avoid any fats from sources that have been genetically modified and choose organically certified sources whenever possible. See full list of Smart Fats & Dumb Fats in the Super Health Diet or at LivingFuel.com.
89. Eat clean protein
Submitted by KC Craichy from LivingFuel.com
Low carbohydrate diets should be rich in clean protein (0.75g-1g per pound of body weight per day). Clean protein sources include free-range eggs, poultry, beef (organic when possible). You may also supplement with certain protein powders including yellow pea protein, rice protein, egg white protein, goat milk protein and select high-quality, non-denatured whey protein. Interestingly, the single most potent protein is not even a protein; it is a broad-spectrum essential amino acids powder, which is more than twice as potent as the best protein sources. In order to be broad-spectrum an essential amino acids formula must contain all the essential amino acids found in the best natural protein sources in similar ratios. For more detailed information, refer to The Super Health Diet or livingfuel.com.
90. Eat for nutrient density
Submitted by KC Craichy from LivingFuel.com
Low carbohydrate diets should be rich in macronutrients and micronutrients. Eat for nutrient density by consuming large amounts of healthy non-starchy vegetables focusing on green vegetables. The human body requires over 50 essential nutrients to thrive and if any are missing then there will be significant physiological consequences over time. This is not limited to low carb diets, but if one is going to focus on any type of diet then this tip is a must because most people are missing many of these nutrients. Eating veggies is a terrific start, however does not guarantee all 50+ essential nutrients therefore strategic supplementation is generally necessary. See more detailed information in The Super Health Diet or at LivingFuel.com.
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91. Eat your greens with fat
Submitted by Ilona Kasza of Big Fat Blog from Ilonadesign.blogspot.sg
For weight loss, it is as important to limit the amount of carbohydrates consumed as to slow down their absorption.
In leafy green vegetables, the small amount of digestible carbohydrates is already “diluted” with undigestible fibre (cellulose – humans lack the enzyme to break down cellulose), thereby slowing carbohydrate absorption.
Interestingly, the butter on your broccoli or the olive oil on your salad, further slows the absorption of digestible carbohydrates. Therefore, the pancreas releases its insulin in minimal amounts and over a longer period of time. And remember, insulin is a fat building hormone.
92. Eat fruits with less sugar content
Submitted by Ilona Kasza of Big Fat Blog from Ilonadesign.blogspot.sg
Fructose is a type of sugar found in fruits. The sweeter the fruit, the more fructose it contains. Fructose, compared to glucose, has a more unpredictable effect on blood sugar and insulin elevation. To satisfy occasional fruit cravings, I recommend consuming fruits – in moderate amounts – that taste less sweet, such as blueberries, raspberries, strawberries, etc.
93. Don’t juice your fruits
Submitted by Ilona Kasza of Big Fat Blog from Ilonadesign.blogspot.sg
As mentioned earlier, fibre contained in fruits, slows down blood sugar elevation and insulin response. An orange juice contains as much sugar as a non-diet soda, and the speed it hits our systems is much quicker.
The difference between an apple and an apple juice, is that the apple juice is made of about three apples, and can be consumed in a few seconds. Whereas an apple contains fibre, and we might take a few minutes to finish it. I don’t think anybody would want a second or third serving.
Choose to consume your fruits in their natural state.
94. Ultimate way to lose water weight permanently
Submitted by Francesca Alvergue from Watchfit.com
Drink plenty of water. Water is not the cause of water retention, but the lack of water. When you drink enough water, the body can eliminate excessive fluids. If you do not drink enough water, your body retains more fluids. Avoid processed and very salty foods. Look closely at the label on processed foods and canned foods. Often high in sodium but not feel they are salted, this can promote excessive sodium retention. Eat foods rich in potassium. Foods rich in potassium, such as bananas, avocados and apricots are excellent because potassium helps to eliminate excess fluids. Eat foods rich in magnesium. Magnesium also helps to remove excess liquid. Eat foods rich in magnesium such as nuts, seeds and green leaves. Eat plenty of high fiber foods. The fiber, as found in fresh fruits and vegetables, is beneficial for digestion and thus helps eliminate fluids that your body does not need. Limit consumption of sugar, desserts, sweets, sugary drinks and sodas. A diet high in sugar can decrease your body’s ability to eliminate sodium. Take ginger tea. Ginger has diuretic properties that help eliminate fluid retention in a natural way. Exercise regularly. Exercise helps remove excess fluids and salt from the body through sweat.
95. Proven ways to speed up your metabolism
Submitted by Katerina Pokova from Watchfit.com
Chilies. The ‘trick’ is that you need a good amount of capsaicin to increase body’s temperature, so ideally adding a small spicy element (like salsa or jalapenos) to each meal is far more effective than a large amount at one meal.
Build some muscles (and you will also gain sexy definition. However lifting weights from above 15kg will speeds up your metabolism + you get to look sexier and feminine on the beach. The more muscle tissue you have, the higher your basal metabolic rate (BMR) will be.
Sleep. Too little sleep can cause you to gain weight— research has showed that people who sleep 5 hours instead of 7-8, eat more since their days become longer but it also distracts the balance of appetite regulating hormones which makes you hungrier and leads you to eat more.
96. Cauliflower pizza crust
Submitted by Dana Gat from Eatcakenotgetfat.blogspot.ca
Use 1 large head of cauliflower for this. First, cut it into florets. Place the florets in a food processor, and pulse until the cauliflower resembles couscous/rice. Then roast it in the oven for 15 min on 375F. Take a bowl and line cheesecloth on it. Put the cauliflower in it, hold the four corners of it and squeeze, try to let as much liquid out as possible, it should resemble a mash. Use your hand to flatten it out and make pizza crust. Bake on 375F for 15 min. take out and add topping. Bake again until cheese melt.
97. Substitute apple for flour
Submitted by Dana Gat from Eatcakenotgetfat.blogspot.ca
When making brownies or chocolate cake instead of using flour just peel apple and blend it with ¼ water then add the rest of the ingredients like you always do (like eggs, cacao powder, stevia, baking powder and etc.) and bake.
98. Follow a 90/10 approach
Submitted by Fluffy Chix Cook from Fluffychixcook.com
Make 90% of your meals no-brainer, simple foods: protein + veg + healthy fat, the other 10% can be filled with rich, comforting, more complex meals such as low carb remakes of your former high carb favorites. Do you love pizza? Have low carb pizza night! Are you a chilihead? Try a Tex-Mex night, or Asian night, Italian night, recreate your favorites.
99. Don’t let hunger get to the point of desperation and frantic need
Submitted by Fluffy Chix Cook from Fluffychixcook.com
Not only will that increase the possibility of going off-plan, but you tend to over eat and eat quicker. The larger the meal (if it includes carbs), the bigger the spike in blood glucose and insulin and the greater amount of rebound hunger. If hunger is still an issue (which it usually isn’t once dietary ketosis kicks in), it’s better to eat smaller meals spaced 3-4 hours apart. Instead of 5 or 6 ounces at a meal, try 2 ounces + 2 tablespoons of a healthy fat. Eat slowly and deliberately. And stop after that. Don’t eat again until hunger hits. Repeat with an additional small meal.
100. Make sure to eat your veggies
Submitted by Fluffy Chix Cook from Fluffychixcook.com
The low carb keto gurus recommend getting 12-15g of carbs from core veggies: low glycemic veggies with 5g of total carbs per serving. Serving sizes for raw leafy greens is 1 cup and non-leafy veggies is 1 cup raw or 1/2 cup cooked.
101. And remember, there is no “What’s next?”
Submitted by Justin Anderson, MD from CutTheKillerCarbs.com
One of the biggest mistakes that people make when they start living the low carb lifestyle (i.e. eating a low carb diet), is thinking that the change is temporary. It isn’t. It is a permanent lifestyle change, and that’s why I prefer to call it the “low carb lifestyle” rather than a “low carb diet.” You don’t temporarily avoid a poison like arsenic or cyanide – you avoid it your entire life. Similarly, the Killer Carbs are essentially poisons – and you avoid them for your entire life. Why? Your body is not made to effectively process the Killer Carbs, just as it is not made to effectively process arsenic or cyanide. So always remember – there is no “What’s next?” when you Cut the Killer Carbs. It is a divorce. It is permanent. You are leaving an abusive relationship, and you are leaving it for good, permanently. That is the recipe for success!
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