If you’re counting your carbs, it’s important to check the labels of the foods you eat. You should look for the term “total carbohydrate,” which includes starches, sugars, and fiber. This can help you balance the number of carbs you eat during each meal. Spreading your carbs evenly throughout the day helps ensure your body has a steady supply of energy to power you during the day.
Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. When eating out, go for simple dishes such as steak and blue cheese with veggies, salads but no croutons, think meat’n’veg and no sauces is an easy way to continue when out. Some cafes sell frittatas with no pastry, quiche, etc. Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Good luck Shireen 🙂
Skyr, a type of yogurt similar to strained Greek yogurt, is one of the lowest sugar yogurts on the market. Pick up Siggi’s No Added Sugar Whole Fat Yogurt with Peach & Mango for a touch of sweetness without breaking the carb bank. (You’ll also reap 10 grams of protein and belly-filling healthy fats.) Like your yogurt plain or like to choose your own fruits? Go with Chobani’s Whole Milk Greek Yogurt—130 calories, 6 g fat (4 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 13 g protein per 5.3 oz container. And if you’re looking to pair plain yogurt with some fruit, check out this list of your low-sugar, low-carb options: 25 Popular Fruits—Ranked by Sugar Content!.
Sugar, stevia and erythritol are all natural and all processed, but I choose stevia or erythritol as they do not raise blood sugars. Don’t be fooled by the so-called healthy alternatives to refined sugar such as honey, agave, medjool dates, are too high in sugar regardless that they are unprocessed. Your body will still raise its insulin to respond to the natural sugars. However, you may decide that using unprocessed honey or dates is a better alternative for you, especially if you can tolerate more carbohydrates. Just don’t think that by choosing honey, is any better for you from a carbohydrate point of view. It is really down to you, as long as you are aware natural sugars count too.
"If we're talking about a Mountain Dew from 7-Eleven, I would agree that carbohydrate in that context is bad," Edward Weiss, an exercise scientist, recently told Business Insider. But he said that processed carbs like white bread and sugary snacks that lack fiber and vitamins shouldn't be equated with healthy carbs like whole vegetables and whole grains.
Hi Libby, I have been trying to find my way within the LCHF world for a few months and I am just not winning .. I eat a good hearty breakfast and a cup of coffee with cream and I’m good for the day till dinner when i’ll have a salad with chicken or steak .. most days my meals don’t vary (i’m easy that way).. problem is the weight is maintained and I’m just lost 🙁 please would you assist me .. anything would be appreciated 🙂
The key is to make sure you are getting enough energy from fats and proteins. By going low carb you will probably be eating a wider range of healthy vegetables, meats and healthy fats compared to many other nursing mothers who may be snacking on bread, crisps and cakes. Also make sure you are drinking enough fluids. Here is a good thread from a discussion board on exactly this topic.
More evidence of the heart benefits from a lower-carbohydrate approach comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart). (35) A healthy diet that replaced some carbohydrate with protein or fat did a better job of lowering blood pressure and “bad” LDL cholesterol than a healthy, higher-carbohydrate diet.
Kashi GoLean (30 grams), Wheat Chex (38 grams), and Life Cereal (25 grams) aren't big winners in this category, even if they are delicious. When it comes to the whole grain market, the best bets are cereals with nuts and fruits in them. These options will keep you fuller longer and give you more nutritional bang for your buck because they also contain protein and various vitamins and minerals.
I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods.
When weight loss stalls something needs to change. Firstly it could be that you are near your goal weight and so you have found a natural balance, secondly other things might be creeping back in that you have forgotten to count (for example too many creamy coffees or an extra glass of wine). Take a look at how much you are eating for breakfast and dinner, are they too big and actually the same size as 3 meals just eaten in 2? Nuts, dairy and alcohol are generally the biggest culprits in stalling weight loss. Sometimes we just have to remind ourselves of the health benefits of LCHF rather than the weight loss. It will happen, albeit slower than we would wish. For me it is about no longer counting anything, no longer being on the sugar roller coaster, improved nutrition and no longer having any guilt surrounding every meal or snack. Good luck and be patient my friend 🙂
I did keto for 8 weeks and lost some weight but in the process my exercise started to get really painful and getting worse I use to be able to run 10 miles with no issues but not 3 to 4 miles is painful. I stopped keto for over a month and eat normally lots of fruits i dropped 12 pounds during keto (164 to 152) but i cannot get my exercise back to what it was i take vitamins and even tried iron supplements but nothing is working… :( did i damage my metabolism? What you describe in the above article and to apply to me how do I fix it? I still run but its very difficult and requires a lot of mental energy to go out and exercise. Any advice would be helpful and appreciated
While vegetables are considered a cornerstone of a low-carb diet, there are some that are clearly better choices than others. In general, it's best to choose vegetables that are less starchy or sweet and to watch your intake. Ideally, 1/2 cup of cooked or 1 cup of raw vegetables should contain no more than 5 to 6 grams of carbohydrates. Remember that cooking a vegetable often decreases the volume while also increasing the carbs per serving. A great way to find the number of nutrients in many foods is to search in the USDA's Food Composition Database.
“I recommend low refined-carb diets and LOTS of vegetables along with some fruit—so no, it doesn’t end up being low-carb, but ends up being low refined-carb,” says Smith. “No argument, more vegetables are better for your health!” For most people who want to lose weight, she suggests sticking to about 25-35 percent starches (veggies like sweet potatoes and unrefined grains), 40-50 percent non-starchy vegetables, and the rest protein. Wright also suggests avoiding refined carbs and eating more whole grains, beans, vegetables, and fruits, along with lean protein, healthy fats, and dairy (if you eat it). Her recommendations lean toward a Mediterranean diet. Experts agree that instead of following a strict diet plan, it’s best to put together the pillars of healthy eating to create a sustainable plan that works for you and your life. Not only will you lose weight, but you’ll be healthier overall in the end.
It’s absolutely true that some people cut carbs and shed pounds. But it’s also true that for any diet, a subset of people will lose weight. Some will gain weight. One of the best-known studies on this phenomenon, DIETFITS, found that people assigned to eat either low-carb or low-fat diets lost on average the same amount of weight over the course of a year, around 12 pounds. An earlier meta-analysis from 2006 found the same thing: regardless of diet, participants tend to lose a small amount of weight. Individuals within each group varied a lot, though. Some people who eliminated carbohydrates dropped double-digit pounds, while some increased their weight, and the same was true for those who cut their fat calories.
There are some studies that will say that, but in that study, I don’t think it’s possible to make that conclusion. It is an ongoing debate, among plant-based proponents versus keto proponents. I will say that if you lived in this climate before refrigeration, you weren’t getting much plant protein most of the year. So, I don’t think that’s really how our bodies evolved to live.
There aren't enough good, convenient, low-carb foods in the market today, and we think something should be done about that. We’re making ultra-low carb, tasty, convenient, healthy, affordable keto foods, including replacements or keto-alternatives to everything you had to throw out of your pantry when you started keto. Because our products are made by keto people, for keto people, you’ll never see fuzzy carb math or hidden starches.
If you want to break the weight loss plateau, some have found a low carb diet cheat day can help. Don’t go crazy and eat huge bowlfuls of pasta. Instead, eat more healthy grains or high-fiber bread than usual. Then, a couple of hours after eating a higher-carb meal, go for a brisk hike or do some interval training exercise. This often helps smash through your weight loss plateau and helps you to feel great.
However, the more weight you want to lose, or the more your health has suffered on the SAD way of eating, the fewer carbs you should consume at the start of the low-carb, high-fat diet. If you stay under 20 grams of carbs a day, you will be eating a very low-carb diet or ketogenic diet, in which your body converts from burning carbs (glucose) to burning fat (ketones) for fuel. Learn more about the ketogenic diet.
Hi Libby. I am also new to your site. A friend recommended it and it is great. I am in Australia and I doubt I could get some of your ingredients here. We have cream cheese of course. I’m glad you said about not using spreadable cream cheese because that is what I have been using. Not any more. I haven’t got my head around fatbombs yet. I have a very sweet tooth and am weaning myself off lollies and cakes, ice cream. It’s a life change as I am on the verge of type 2 diabetes. Is there any banana muffins recipes for low carb, low/no sugar as I always seem to have bananas left over in the fruit bowl. Cannot use my usual recipe banana and chic chip muffins anymore. Many thanks and regards
One article on Healthline calls carbs “highly controversial,” stating the dilemma that while dietary guidelines suggest that we get about half of our calories from carbohydrates, some continue to claim that carbs cause obesity and type 2 diabetes, and that most people should be avoiding them. Healthline outlines the pros and cons of both arguments and concludes that in the end “there are good arguments on both sides, and it appears that carbohydrate requirements depend largely on the individual.”
My point here is that the warnings about the ketogenic principles are well taken and well documented. My concern is implications that this is a fad. I don’t use the word diet with my patients and I’m concerned that the principles behind the label and the real results that these readers have commented on might get minimized. I have found it best to encourage patients to read authors like: Stephen Phinney, Jeff Volek, Patricia Daly, and Charles Gant and the be partners with their doctors and check blood work as they move along. I am not for or against the article. If ketogenic principles offer people enduring, satisfying, and cohesive change then why not read about its potential and flexilbity?
We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support recommending ketosis to treat these conditions.
Blood sugars are often high in the morning (dawn phenomena). If you are only on 15-22 carbs per day I would check every label of everything you are eating to ensure carbs are not sneaking in somehow to still give you a reading of 200, or is your protein too high? Do you have insulin resistance? These are all factors which may be at play here. Healthy fats won’t raise BS at all.
This was a great read. I aim to restrict carbs always because I believe most are why the American population is obese. I would very much like to hear more about carb restriction excluding the discussion on processed meats and processed high salt content foods because I consume neither. I also don’t consume dairy or eggs. So can you provide some substance.
Some of the concerns are around micronutrients — supplementation of electrolytes, vitamins, and fiber is often required on low-carb diets, Zeratsky says. And sometimes, these diets can actually lower the blood sugar of a person with diabetes to the point where it’s too low, which is also dangerous. (Low-carb diets are not recommended for those people with type 1 diabetes or anyone on insulin due to that risk, experts note.)
If you're going to have a big bowl of carbs—even on a low-carb diet—make it oatmeal. Oats contain beta-glucan, which helps slow digestion. In a study in Nutrition Journal, eating oatmeal helped reduce appetite over four hours better than cold cereal containing the same amount of calories. Whether you're going for a serving of old-fashioned or quick oats, they both contain 27 grams of carbs per 1/2 cup dry. Make sure you buy plain versions rather than flavored instant oats, which come with a lot of added sugar.
"our liver is exposed to extra stress as it is forced to assist with manufacturing glucose from fats and proteins, potentially toxic amounts of ammonia are produced as proteins are converted into glucose, your body has a more difficult time producing mucus and the immune system becomes impaired as risk of pathogenic infection increases, and your body loses the ability to produce compounds called glycoproteins, which are vital to cellular functions."
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There is moderately strong evidence that low carbohydrate diets are safe for most persons. However, the state of ketosis induced by the diet can occasionally progress to ketoacidosis in healthy persons. Ketoacidosis, which usually occurs only in diabetes, alcoholism or starvation, is a severe condition that requires immediate medical intervention.