For many people, shaking the bread habit is the hardest. Although it is very difficult to find a recipe that tastes the same as your old favorite, there are some great recipes that will get you by.
Here is my favorite recipe for 90 Second Low Carb Keto Bread. It is taken from the variety of healthy recipes that people get when they subscribe to my Keto Conversion 101 Course!
I use this bread recipe to make french toast, grilled cheese sandwiches and a breakfast bread to have with my soft cooked poached eggs with hollandaise sauce. Mmmmmmmm.
Keto 90 Second Bread ● 3 tbsp almond flour or 1 1/3 tbsp coconut flour ● 1 tbsp oil (melted butter, melted coconut oil, avocado oil) ● 1/2 tsp baking powder ● 1 large egg ● pinch of Himalayan sea salt
Add all ingredients to a 4×4 microwave-safe bowl or a coffee mug. Tap on the counter a few times to remove air bubbles, and microwave for 90 seconds. You can also bake in an oven-safe container for 10 minutes at 375 degrees Fahrenheit. Throw it in your toaster to get it nice and crispy (this is important!). Add your favorite toppings such as butter, almond butter, or sugar-free syrup and enjoy!
Makes 1 serving (macros based on using almond flour and 1 Tbsp coconut oil): 198 calories, 17g fat, 8g protein, 2g net carb
I am always looking for new recipes and trying new things. Check out my personal Pinterest Boards for some of the recipes I have tried. Through my boards, you will find links to many other amazing chefs that are creating delectable keto creations.
Photo care of https://www.papermoonphotography.com/
Many people give the keto lifestyle a try
because they want to lose weight. Since you cut out the majority of carbs in
your diet, your body quickly learns how to use fat for energy, making it much
easier to let go of body fat, especially belly fat. However, what do you do
once you have reached your goal weight? This is often the most difficult part
of weight loss. Should you start eating carbs again? Or should you stay on keto
forever?
This is actually an important question to
ask yourself even before you reach your goal weight. Always begin with the end
in mind so it is an easy transition and you don’t even have to think about it
when the time comes. Let’s look at the pros and cons of leaving or staying on
keto, so you can decide how to maintain weight loss after the keto diet.
Leaving Keto
The Pros
Some people prefer to leave the keto
lifestyle behind once they reach their goal weight. Maybe they miss their
favorite carbs. Maybe they are not sure if this is a good choice for them long
term. To do this, it is very important to slowly add back in carbs while
decreasing your fat intake. Always begin adding in a healthy variety of more
starchy vegetables and fruits first. If you jump right into adding grains and
sugars, you will find yourself feeling awful and packing the pounds back on
before you even know it. You’ll want to keep eating the healthy fats you ate
while on keto, just not as many. Many people find success by transitioning to a
low carb, whole food lifestyle similar to the Paleo diet. Eating paleo is not
as restrictive as keto but still focuses on eating whole foods and eschewing
foods like simple carbs and legumes.
The Cons
Eating a larger number of carbs will stop
the production of ketones and you will not have the same energy or fat burning
ability that you had while on keto. Also keep in mind that adding in carbs may
increase your cravings for them. And eating too many carbs, especially
unhealthy ones, will lead to weight gain. This could potentially put you back
on the yo-yo diet train and undo all the great work you have already done!
Ketones provide a cleaner fuel than glucose, prevents inflammation in the body,
and levels out your insulin levels. By not burning ketones as fuel, you are missing
some potential disease prevention benefits you would otherwise be benefiting
from if you stayed in ketosis.
Staying on Keto
The Pros
You may decide that you would rather stick
with the keto diet. Many people find that they feel so much better when they
are fueled with ketones instead of glucose that they couldn’t fathom going
back. While on this diet journey I hope you have taken the time to learn all
the impressive health benefits that ketones and ketosis have to offer. There
hasn’t been a ton of research about staying on the keto diet long term but so
far, the results are promising. Keto can help keep your blood sugar, blood
pressure, and cholesterol levels low. It also gives you energy and a clear
mind. Because you are burning fat and no longer having to deal with the insulin
roller coaster of cravings that carbs creates, it is much easier to maintain
your weight loss if you stay in keto. Keep your carbs low, eat only a moderate
amount to protein and eat healthy fats with each meal until you feel satiated.
The Cons
There aren’t really many documented cons to
staying on keto, other than some people find it difficult to sustain because
their previous carb addictions still prevail. Some people feel that they want
to stay on keto because of how they feel, but they choose not to because they
are missing out on high carb foods that they miss. This is only an issue if you
haven’t discovered cyclical ketosis or fasting. Both of these techniques are
very easy to do when your body is fat adapted.
With cyclical ketosis, for one meal 1-2
times a week, you can replace the calories from fat with the calories from
carbs. The next day, you go back into your keto practice and, if you have taken
the time to ensure you are fat adapted first, your body will flip back into
ketosis. There are several different approaches to cyclical ketosis that make
this way of eating much more sustainable for those that miss the high carbs
every now and then. This really allows you to have the best of both worlds!
Some people use fasting to quickly get
themselves into ketosis after eating high carb for a period of time. There is
some excellent research out there about the health benefits of fasting and
there are many types of fasts that you can use. Check out Dr Jason Fung’s book The
Obesity Code for more on how to safely fast. If fasting sounds like
starvation to you, that is not the case when you are fat adapted by being on
keto. Being in ketosis already makes the practice of fasting much easier since
you don’t have to fight the cravings and “hangriness” that go along with carb
cravings.
There really aren’t any official cons to
staying on the keto diet, especially if you like it! Just remember to make sure
your diet is full nutrient-rich cruciferous vegetables so that you are getting
all the vitamins and minerals you need. Sometimes, keto followers limit their
veggie intake in order to stay low on carbs. However, that is not a healthy way
to live! The keto diet encourages consumption of low carb veggies that are both
delicious and good for you. Don’t skip out on them. You need to ensure you are
getting the micronutrients you need to maintain health. Take supplements or
visit a keto-friendly Nutritionist if you are not sure.
Conclusion
It’s up to you to decide which approach you
want to take to weight maintenance. Some people want to add in some variety to
their diet, so they add in carbs. Others are perfectly happy eating keto and
choose to stay on it. Remember that keto is a lifestyle that helps you stay in
control of your weight, insulin levels, and cravings. If you want to just use
keto as a tool in your healthy lifestyle toolbox, that is great! If you want to
make it a forever lifestyle, that is cool too. What is important is that you
don’t slide into your previous way of eating. That is what caused the issue to
begin with! Make sure you truly have made some life changes and be confident
that you can continue to maintain all the hard work you have done.
Whatever you chose, if you have met your
target, congratulations! Weight loss or not, I hope you feel the best you ever
have. Thank is the true gift of keto.
Guacamole is one of my favorite snacks. I use it on homemade almond flour crackers, pork rinds, and as a vegetable dip. I put it on top of my burgers, salads and sometimes I just eat it up with a spoon!
The invention of frozen avocados made so that I can whip up a batch easily whenever unexpected guests come over. If they live the high carb life, then I just push some taco chips their way while I stick to dipping in the veggies or whatever else I happen to have on hand.
Just note that frozen avocados are found in the fruit aisle. It took me a bit to realize that. In fact, if you keep the following items always on hand, you will always have what you need to make this recipe:
dehydrated onions
minced garlic in a jar
salsa (replace this for the Roma tomatoes)
This recipe is the easiest I have found. I have adapted it a bit over time. I am one of those people that think cilantro tastes like soap, so I don’t include it in this recipe. If you are a cilantro fan, go ahead and add it!
Avocados are a magical food that tastes rather bland on its own, but simply add some salt and pepper to it, and suddenly it is the most delicious snack! If avocado tastes so good with just salt and pepper, you can imagine how yummy it is after you add onion and garlic.
Here is my favorite recipe:
2 avocados, mashed
1/4 cup chopped red or yellow onion
2 cloves garlic
1 tbsp fresh lime juice
1 small Roma tomato chopped
salt and pepper to taste
Mix everything together in a small bowl. Put in the fridge for at least 30 minutes (while you are talking with your guests) to allow the flavours to mix. Then take it out and season to taste. Garnish with some parsley or black olives for a nice touch.
Depending on your mood and tastes, consider adding the following:
Cilantro
Bacon
Mayo
Red or green chilies
6 servings: 2.3g net carbs (5.6g total carbs, 3.3g fibre), 7g fat, 1g protein
This is a debate that you hear quite a bit on the keto blogs. Some passionately declare that you do not have to count calories as long as you keep your carbs low and eat until you are satiated. Others count their calories meticulously, afraid that they will pack on the pounds while eating this new ration of higher fat meals.
Well, I am no doctor, but I can guess what most would say…it depends!
Here are some points to consider:
1.) Not eating enough calories can inhibit your metabolism.
One of the beautiful features of the keto diet is that your hunger goes away. This seems great on the surface. However, if you forget to eat (OMG YES! This really happens when you are on keto!!) and severely restrict your calories, your body can put itself into protective mode. Your body will start to think it is starving and your metabolism will slow down making weight loss difficult. Plus, in an effort to conserve energy, you may start losing hair as well.
People not eating enough calories is a criticism I hear often from doctors who are still concerned with the keto way of eating. If you finding yourself rarely eating but not losing weight, you may want to try taking a look at your calories.
Don’t get calorie restriction mixed with fasting. Fasting, when done correctly restricts calories for a short term but actually increases your metabolism. Dr Fung describes this best here.
2.) You can still gain weight on keto.
You need to limit your carbs, get a moderate amount of protein and have enough fat for your energy source. Some of this will come from your own fat stores, but some needs to come from dietary intake.
Most people feel full when eating fat. Personally, I have no problem eating too much fat. When I do this, my body does not need to tap into my own stores and I do not gain weight, or I lose weight. So if you have this problem, you many need to count fat in addition to carbs…but not calories.
3.) It is the quality of the calories that matters and not the quantity.
If you are counting calories so you can subtract the exact amount of exercise you did to make sure you are going to lose weight today, you may be wasting your time. The law of thermodynamics on keto does not work. Different foods have different metabolic and hormonal effects on the body. Glucose causes the release of insulin while fat does not. It is easier to gain weight eating glucose calories than it is fat calories. For a more detailed explanation on this, check out this article: https://hvmn.com/blog/keto-diet/do-calories-matter-on-a-keto-diet.
My take on the situation:
You do need to use calories to calculate your macros (macronutrients protein, fat and carbohydrates). This is because you will have much better long term success losing weight slowly instead of quickly. Find your maintenance calorie intake and then decrease that by 20%. Use that to calculate your target macros. However, once you have the grams of macronutrients that you should consume every day…just track those and you shouldn’t have to worry about the calories.
Some people say you don’t need to track your food at all at all as long as you keep your carbs below 20g per 24 hour period. Until you get used to listening to your body, until you understand what foods are high carbs and which ones are low carbs, and until you get into a routine where you are eating enough, but not too much, I think you should track your macros. Tracking calories is only required if you think you may be getting too few.
One of the most frustrating things I experienced when first learned about this low carb ketogenic (low carb, high fat) way of eating, was trying to sort through what is real and what is propaganda. The food and diet industry is gigantic, so it makes sense that companies will feed fear into their consumers to protect their bottom line, even if based on little or no facts.
I have spent countless hours, probably months by now, trying to find out why a ketogenic diet could be an unhealthy way of eating. I tried to find studies or articles from reputable doctors to convince me that the keto diet would cause fatty liver disease, heart disease, nutritional deficiencies, etc. The list went on and on of the warnings that well meaning nutritionists and doctors would post, who did not agree with this way of eating. But when it came down to proof, the best they could offer was, “there are not enough long term studies yet to prove…”. Well, let me tell you, there are still no long term studies yet that prove that the high carb low fat way of eating works either.
In fact, if you look at the health of today’s society, I would say that there is pretty clear evidence that the high carb low fat way of eating is not healthy. It causes us to crave food constantly which makes it nearly impossible to avoid all the delicious high carb treats we are surrounded by that are toted as being “healthy” because they are low in fat. They are loaded with fruits and honey, which we are told is healthier. Although it is better than refined sugars, those natural sugars are digested and turn into fat folks!! Natural does not mean safe! The rates of diabetes and heart disease continue to grow. Society is starting to be of the opinion that it is ok to be overweight, because it is just too hard to for us to remain under that obesity line. The way we eat is slowly killing us.
To stop myself before I become one of those fear mongers, I would like share with you a great article from Nina Teicholz, author of The Big Fat Surprise where she provides studies and reputable sources to debunk common ketogenic diet myths. This is a great list to print out and share with your doctor, if he/she is not familiar with the modern ketogenic way of eating.
In this article you will learn why the following is FALSE:
Keto is bad for athletes – totally false. In fact, Ultra-marathon runners are adopting this way of eating to give them a steady flow of nutrition and avoid the awful gels. High performing athletes such as CrossFit and gymnasts are finding increased performance using this way of eating.
Keto is dangerous if you have diabetes – Type 1 Diabetics do require very close medical supervision, but Type 2 Diabetics not on insulin supplements are finding the low carb way of eating so much easier to control their blood sugars that they are able to get off medication. Some groups of doctors like Virta and Intensive Dietary Management are actually reversing Type 2 Diabetes using ketogenic approaches.
Keto causes fatigue and flu-like symptoms – as your body switches over to ketosis, you may experience this if you don’t drink enough water and consume enough sodium. Regardless it is a short lived symptom.
Keto is bad for heart health and will raise your cholesterol – quite the opposite actually. Keto raises the good HDL cholesterol that prevents heart disease.
Keto will make you break out – I can say first hand that my son’s 19 year old skin cleared up immediately once he started eating keto.
Keto is not good for your gut – gastroesophageal reflux disease has been show to actually improve after eating low carb diets.
Keto causes, or worsens, fatty liver disease – as backwards as it seems, keto actually treats fatty liver. It is the consumption of sugar (especially fructose), converted to fat, that causes fatty liver.
You will lose sleep on a ketogenic diet – I know many people on a high carb diet that have troubles sleeping. There doesn’t seem to be proof of either being better.
Keto causes gallbladder problems – diets higher in fat have been shown to prevent gallstone formation.
Keto reduces lean body mass – I don’t think this way of eating would be gaining so much attention from the fitness world if that were the case.
Keto is not good for long-term weight management – I tried for 20 years to lose 15 lbs and despite diligent exercise and sticking to eating healthy, I struggled with my weight yo-yo-ing. When I switched to keto, I lost those 15 pounds in 4 months as have kept at that steady weight for over a year. I am not the only one proving that myth to be wrong.
People just can’t stay on keto – there are millions of us proving this to be wrong. It is a change to what you are used to, so making the transition is way easier if you have a keto coach to help you through the transition.
If you want the full details of this article and the related studies, you can find it at https://ninateicholz.com/ketogenic-diet-myths-vs-facts/. It would be a handy tool to have when you go to discuss keto with your doctor.
The most important secret to a happy life has got to be gratitude. The happier you are with what you have and all your blessings, the more of those things you will attract. The same applies to your diet! Rather than focusing on what you can’t have, focus on what you can. I love that I can eat higher fat foods, creamy sauces and tasty fat bombs. I love that I feel full after meals rather than being hungry and counting the minutes to the next meal. I love that I now know which foods are nutrient dense. I know that the food I eat is providing me with the vitamins and minerals I need for health and not just providing empty calories. I know that every bite of food that I put into my mouth is decreasing the amount of inflammation in my body and making me healthier. It feels great!
I hope you are enjoying experimenting with low carb foods. I hope you are taking the time to learn new recipes. I hope you are finding some new favorites that not only taste good, but are making you healthier every day. You deserve this level of health!
1. Low Carb Recipe
Although I have gotten used to not eating bread or pasta, every now and then I feel like I want a piece of toast with peanut butter and jam. You can definitely do this low carb style! Check out the 90 Second Keto bread recipe by Kitchn. It is super fast to make. You just mix up the biscuit mix individually and put it in a mug to cook in the microwave. Then you can slice it and toast it in the toaster or in a frying pan. I make some home made jam by mixing a couple of tablespoons of berries with 1/8th of a teaspoon xanthum gum and some zero calorie sweeter like Swerve or Xylitol, and I have an old favorite meal to comfort me on a lazy Saturday morning. Give it a try!
Carbohydrate intolerance causes many common illnesses of our society. It is why we have epidemic levels of obesity, type 2 diabetes, heart disease and others. Carbohydrates, especially sugar, causes inflammation in the body and insulin resistance. What is super interesting that these conditions can be reversed just by decreasing the amount of carbohydrates we eat daily. These diseases are preventable and reversible!
One of my favorite companies called Virta is doing just that for thousands of patients. Check out their explanation of carbohydrate intolerance to learn what they have to say about common illnesses of our modern day society and the ability to reverse them.
Want to see more research from keto experienced doctors? Follow me on Twitter @LLifenow.
3. Inspiring success story
Why do I spend so much time on this low carb keto stuff? Because I truly believe that it can make a difference in so many people’s lives. It has been transformational for me. I think learning how to flip our body into the natural state of ketosis it is a basic skill that we all should know how to do.
I love it when people share their stories. Share yours on my Facebook Page.
Happy learning! Low Carb and Keto is a way of living, not a short term diet. There is a lot to learn, but it is a journey that just get better and better. Good luck on your journey! Feel free to reach out to me at tiffiny@lowcarblifenow.com if you have any questions.
I want to give a big shout out to Sandi Sauriol! Since taking my 7 Days to Ketosis Mini Course, she has lost 35 pounds. She is feeling better than ever and only has 10 pounds more to get to her perfect weight.
Two years ago, Sandi was diagnosed with a rare aggressive breast cancer resulting in a double mastectomy and reconstruction surgery. Her doctor recommended chemotherapy, but she chose not to. Instead she sought advice from a Naturopathic Doctor. She learned more about cancer and its causes and learned how to keep her immune system healthy and at its best. She discovered that sugar is very bad for cancer, but Sandi was having a hard time staying away from the poisonous white stuff.
Then Sandi discovered the Low Carb Life Now menu and supports, and it helped her to kick start her keto learning. She had tried to learn keto eating from a book, before discovering the Low Carb Life Now plan, but found the complex recipes and approaches to take too much time. Food and meal prep was exhausting! The Low Carb Life Now plan made eating low carb so easy for her. The approach made it easier for her to stay away from sugar and decrease her carbs! Now, Sandi loves how she no longer feels hungry and is always satisfied with her meals. The weight she looses actually stays off. Without this easy approach, she would have given up on this way of eating and would not have experienced the success that she is now enjoying.
You are an inspiration Sandi! I wish you continued health and energy.
Do Low Carb High Fat Diets Lead to an Early Death?
There seems to be quite the uproar in the medical community right now in relation to an article published in the Lancet claiming that “Both high and low percentages of carbohydrate diets were associated with increased mortality, with minimal risk observed at 50–55% carbohydrate intake.” So, if you eat low carb, you will die sooner.
As you can imagine, this caught the attention of the Low Carb High Fat (LCHF) community. Medical experts around the globe are furious that the Lancet, a normally very reputable medical journal, allowed a study to be published that was so flawed in its collection and use of data.
Check out the Tweet by Doctor Aseem Malhotra, explaining that this article is completely false.
The suggestion that low carb diets shorten lifespan is COMPLETELY AND TOTALLY FALSE. To imply they do is A MISCARRIAGE OF SCIENCE! What does the TOTALITY OF EVIDENCE say? My response on BBC World to yesterday’s #FakeNewshttps://t.co/SOkIgwLqq5#obesity#NHSpic.twitter.com/FPk2KMXx39
This video from Doctor Ken D Berry is the most comprehensive review I have seen so far: https://youtu.be/Ce6eHcUOc4s
There seems to be such a war on right now on if you should eat carbs or not. As a low carb eater, I know I have been cautioned many times from well meaning citizens about how carbs are good and we can’t be healthy without them.
Let me clear up a couple of things:
#1. I still eat carbs. I just choose to eat less carbs and I choose foods that contain less carbs. I truly believe that eating too many carbs is harmful, and I have experienced the impacts myself.
#2. I am human. I still have a treat every now and then. But for at least 80% of the time I stick to a way of eating that keeps my carbs low.
#3. You actually don’t need to eat carbs. Carbohydrates are the one macronutrient that your body can produce itself using a process called gluconeogenesis. There is another really good video on this from Dr S arah Hallberg who explains this process and more. She is part of Virta, a company that specializes in reversing Type 2 Diabetes through low carb diets.
#4. I am getting lots of fiber. Vegetables have a lot of fiber and I drink more water than ever. Everything is slipping out quite well thanks.
#5. I know how to get all the vitamins and minerals I need. I find it quite fascinating that there is currently a billion dollar industry of vitamin and mineral supplements that are “so important” for “optimal health”, yet people caution that low carb diets will require you to take supplements. Ummm…I thought we had to take them on a high carb diet too? There are many doctors out there who don’t actually believe you have to take them on either diet if you pay attention to what you eat and get proper nutrients through food. Well except for Vitamin D. Nearly all of us have to take that.
Now that we have those things out of the way, I think it is important for people to know that I am really not one of those crazy people that just jumps on the latest band wagon. I spend a lot of time doing my own research. I have a medical background (trained as a medical laboratory technician) and I have been interested in fitness and nutrition most of my life.
I truly believe that both high carb diets and low carb diets can be healthy.
For years I lived on a high carb diet, probably around 60% carbohydrates and I was ridiculously healthy. I had experimented with the Paleo diet first, but I found that it really wasn’t for me so I moved more into a way of eating that would be considered a Mediterranean style diet. I would say that I used guidance similar to that provided in this article on Best and Worst Carbs to Add to your Diet. I ate lean meat, tons of fruits and vegetables and about a thumb size of fats (olive oils, cheese, nuts) each day. If I did eat sugar, I used honey.
The reason I know that I was ridiculously healthy is because of the lab test results my husband and I received after applying for medical insurance. When the tests came back, my husband received a more expensive insurance rate, and I came back with a “super preferred” rate. My blood tests, blood pressure, weight, everything were all better than normal, which was excellent considering I was in my early 40’s.
This shocked my husband so he decided to do something about it. He began jogging and eating my diet. In only 3 months, he was able to re-take the tests and get his results down to a normal range for his age. What you put into your body matters folks! There is absolutely no doubt about that.
You have to do what works for you.
You may ask then, if I was so healthy, why I would switch to this seemingly crazy, low carb way of eating. Well, what I didn’t add to the explanation above, is how incredibly hard I had to work to keep my weight within the normal range. Although the tests came back all rosy, in order to stay within my target weight for my height, I would have to go through cycles of starving myself and exercising a lot to keep my weight down, only to gain it back gradually and start the process all over again. I would cycle within 10-15 pounds all the time, carefully monitoring and adjusting all the time. Doesn’t that sound fun?!?!??
I feel so bad for people who don’t like eating vegetables and don’t like exercise. How can they possibly lose weight? I love vegetables and I love exercise and I still struggled to lose weight and had to focus on being careful everyday!
What I didn’t realize at the time was how my relationship with sugar, even that found naturally in honey and fruits, was causing my challenges and how it could be solved by eating a low carb diet.
My past regular cycle would go something like this:
I would start my day with a piece or two of whole wheat toast with cheese or else peanut butter and jam, or fruit and yogurt, or a smoothie, or a quick breakfast bar. By about 10:00 I would get hangry (so hungry I was angry). I would eat veggies and cottage cheese or some other protein. Lunch would be a healthly wrap with meat, cheese and lettuce, more veggies, some fruit and sometimes a cookie or one of those “100 calorie” snack packs. I would always crave food in the afternoon so would satisfy myself with healthy energy balls filled with peanut butter, dates, seeds and natural honey. Then I would be aching for food once I was home so would snack on some whole wheat crackers or some other tasty snack while I made a healthy supper of lean meat and grilled vegetables. If I was ambitious and felt like doing something special I would whip up a yummy dessert.
That doesn’t seem too bad does it? I ate mostly whole real foods. Definitely much healthier than a lot of people I know. Even though the food looks healthy, I was eating too frequently, causing insulin to constantly be in my blood stream to regulate the sugar levels and storing it as fat. The insulin (and its friend ghrelin) were there to tell me to eat more. The hormone leptin was supposed to be there to tell me to stop eating, but it must have been taking a nap. Speaking of nap, I would have a mental fog nearly every afternoon and would feel so sleepy.
Then I discovered the low carb way of eating and everything changed.
I clearly remember the first day I didn’t have a snack in the morning. I had a busy day at work and the next time I looked at the clock it was 12:00 and I had not eaten anything since breakfast. That had never happened before. I never understood how people could forget to eat, until that very moment.
Then I started to lose weight. I had my usual 15 pound target to make, so I kept with the plan until I had reached my goal. I was so excited! And then the strangest thing happened. I hopped on the scale one morning and had lost an additional 2 pounds! I had never, ever, “accidentally” lost weight before. Losing weight was always a challenge. Losing those pounds accidentally actually scared me so I started eating more on purpose until I went back up to my original target.
Then I noticed my constant level of energy. No more highs and lows. No more afternoon mental fog and sleepiness. I was just always the same. All day. I didn’t even realize how bad it was before.
Then I started to read more about Type 2 Diabetes after I did an online survey to detect my risk of developing Type 2 Diabetes. My risk was high. Even though the food I was eating was considered healthy, I was eating in a way that would lead my cells to become insulin resistant. That was the clincher and that will probably keep me eating this way for most of my life.
So will a low carb diet cause me to die early?
I am not a fortuneteller, so I guess I can’t say for sure, but I know that based on the warning signs, my family history, and my observations of people my age, that my high carb diet was definitely taking me down a dangerous path. If a low carb diet is going to prevent me from getting Type 2 Diabetes, and Type 2 Diabetes is proven to decrease your life span, then I can say that a low carb diet will give me some additional years. Are there other factors in the low carb way of eating that will cause a decrease lifespan? I haven’t found a single credible study proving so as of yet. But I will keep looking.
So what is the healthiest way to eat?
Although I am not a doctor and would never give you medical advice, from the reading and research that I have done, I would say a healthy diet is one that:
provides you with all the nutrients you need to feel healthy
keeps your waist size and visceral fat at a healthy level
is customized to work with your lifestyle
What more can you want than that? I hope you stay open to the options out there, take a good look at how you feel and where you want your health to be and know that you are in control of your choices.
I keep hearing the phrase “everything in moderation”. But what exactly does “moderation” mean to you? Most people you know are not eating sugar in moderation. You may not be eating sugar in moderation and not even realizing it.
I recently came across a TEDx video on YouTube by naturopathic doctor, Jody Stanislaw named Sugar is Not a Treat. This video does a really great job of reminding us to pay attention to what happens in our body when we eat food. (You can watch the video at the end of this post.) We can cause damage, or we can do great things for our body, just by the food that we put into it.
Sugar was introduced to our diet as a treat on special occasions. In today’s society, sugar is embedded in nearly everything we eat. We have gotten to the point that we don’t even enjoy food unless it contains sugar. Fruit juice contains as much sugar as pop. Yogurts have replaced the fat with sugar, to make it “healthy”. We even think we have to sprinkle sugar on fruit, even though fruit is naturally sweet. We are hopelessly desensitized to the sweetness of sugar because what used to be a decadent treat, is now just a part of our normal every day food.
Through brilliant advertising, we are educated by food companies on what foods are “healthy”. We start our days with cereal because we have been told that cereal contains fiber and fiber is so good for us, right? But if you wanted to be healthy, you would choose Raisin Bran over Cinnamon Toast Crunch, right? Take a look at the Eat This Much Site and see the carbohydrate difference between these two cereals and other cereals. You will be astounded in how many carbs are in cereals, let alone those that you think are the best choices.
Refined sugars and starchy foods are classified as carbohydrates or “carbs”. I think that most people know that sugar, breads and pastas contain high amounts of carbohydrates. But what a lot of people don’t even realize is that fruits and vegetables also contain carbs. Some of them are high in carbs and some of them are low in carbs. Until you learn which ones are better choices, you may be surprised at how many carbs you are eating in a day and how the carbs are negatively impacting your body function, and if you pay attention, to how you feel.
Our society seems to be more confused than ever on what to eat and what foods should be considered as healthy. Sugar consumption has been skyrocketing in the last few decades. Sugar has been mixed into nearly every one of our processed foods and treats toting themselves as “healthy”. Granola bars, fruit juice, and yogurt, for example, have all been filled with so much sugar that they can no longer be considered healthy.
This can all be so overwhelming. You really don’t want to give up your regular bowl of cereal in the morning, your orange juice or your vanilla latte. You need chocolate in the after noon just to get yourself through the day, right?! What is there left to eat? Cabbage?
There are actually so many things you can eat, but it takes time to learn. Until then, Dr Jody Stanislaw has three steps that you can start today that will make a real difference to how you feel and will greatly improve your body’s health.
Step 1. Have protein for breakfast. Eggs, nuts, cottage cheese, sliced apple with peanut butter.
This will help balance your blood sugar level and provide you with steady energy to start your day.
Step 2. Feel hungry? Try water first.
If you feel like you need a sugary snack or some little treat to get you through, you may actually just need water. Sometimes dehydration presents itself as hunger.
Step 3. Find low sugar replacements for high carb foods.
Noodles made out of zucchini, cookies made with almond flour and sweetened with stevia, and so many other options and recipes are out there. You don’t have to restrict your diet, you just have to replace high carb versions of foods with low carb versions of those same foods.
Jody ends the presentation with the guidance that reducing sugar in your diet can be life changing for you. You have beta cells in your pancreas to protect. When you reduce the sugar in the diet you will be using your meals to fuel you into greatness.
I wish you all the success in finding that inner greatness and skyrocketing your health!
My First Newsletter on the Low Carb Ketogenic Lifestyle!
Does anyone even do newsletters any more? Well I am!
I am committed to sharing my low carb passion with anyone who is curious. This way of eating takes so much of what we have learned about what is healthy and turns it on its head!
There is a lot to learn, but I will help you through it in easy, but sized pieces.
Here is how it will be set up:
1. A new delicious low carb recipe.
There are a lot of really creative people out there cooking up tasty meals and treats that fit well within the low carb lifestyle.
2. An article from doctors who specialize in the low carb ketogenic diet.
This is not a fad diet, it is a movement. I will post articles from doctors who are working every day to prove it and have some great results to support it.
3. An inspiring success story.
Those who have committed to making long term changes have experienced amazing results. Not just weight loss but also health improvements that they previously thought would mean being on medication forever. Throwing out the pills?? Amazing.
I hope you enjoy it! Here we go…
1. Low Carb Recipe
Ideally when you are on a low carb keto diet you want to learn to live without bread. However, sometimes you need to treat yourself or just add some more variety. That is when I whip up a batch of these yummy waffles made work almond flour. I top then with a few berries and then whip up some cream with just a bit of vanilla and liquid stevia. Heavenly! Get it here.
There are so many health benefits of the low carb ketogenic diet. There has been some great research around how it can improve arterial flexibility and better blood flow in less than two weeks.
Want to see more research from keto experienced doctors? Follow me on Twitter @LLifenow.
3. Inspiring success story
Once people realize that weight loss is not a calorie thing, but a hormone thing, the successes are amazing!
I love this story from Ruled.Me. It is definitely possible (and easy once you figure it out) to adapt your menu to work with both low carb and high carb diets at the same time, but it is so much more fun to do it with your spouse. Learn about a couple’s story here.
I love it when people share their stories. Share yours on my Facebook Page.
Happy learning! Low Carb and Keto is a way of living, not a short term diet. There is a lot to learn, but it is a journey that just get better and better. Good luck on your journey! Feel free to reach out to me at tiffiny@lowcarblifenow.com if you have any questions.
