Ok so we are 18 days into the New Year. How many of you made a New Years Resolution to lose weight? What are you doing to lose the weight? Are you still following it or have you fallen off of it already? Anyone who has tried to lose weight will say how difficult it is because it is so hard to give up your favorite foods. I will say again and again and again…STOP DIETING!!! Change your lifestyle and don’t be too lazy to prepare your meals. I mean, how bad do you want to lose weight? Not everything comes so easy but if you are determined to lose weight AND gain health, follow the rules of my low carb program. Know that you can have bread and buns but you have to bake your own so they are low carb, high fiber AND wheat and gluten free. Most of my recipes use almond or coconut flour and are so much better tasting than any other breads I have ever had. I can go to a restaurant and order a hamburger (providing there are not fillers such as bread crumbs in it) and bring my own bun. The first time I did this, I think my husband was embarrassed. I seriously don’t care. I just tell the waitress to bring my burger without a bun and say that I can’t eat wheat so I brought my own. They honestly don’t care. There is nothing that you can’t have if you make your own. I never used to bake but now I am learning to make my own breads, pizzas, chocolate, sweets and whatever else I want. I post many recipes on my blog but you just have to google low carb, gluten free recipes and boom…thousands of recipes are available.
So, for now I am going to re-post some of the more important things about following a low carb diet. Please see below for the Rules of the Game on low carb diets. It is important that you don’t cheat and slip in more carbs than you’re allowed. Once you are down to the weight you want to be you can start increasing your carbs but if you start gaining weight again, follow the rules and get back to where you should be.
NOTHING TASTES BETTER THAN THIN FEELS!
I think following any diet that consists of low carb, HIGH good fats and moderate protein is the healthiest thing you can do for your body. I promise if you follow what I am telling you, you will start to lose weight right away and your energy will increase and most importantly, you will lose all cravings for sugar/carbs. Please see the rules below. This program works by starving your body of sugar forcing it to burn fat for energy. The #1 fuel that your body can and does easily use is sugar. When you keep your sugars/carbs below 30 NET carbs, it has NO CHOICE but to burn its reserve energy which is fat! See below for checking how much fat you are burning.
#1 RULE to remember…EVERYTHING and I mean EVERYTHING with the exception of meat and fat is a carbohydrate and all carbohydrates are sugar! This includes fruit, vegetables, grains…everything except meat and fat breaks down into sugar.
RULE #2: You are only allowed 30 NET carbs per day or less. What is a NET carb? Not all carbs are created equal and some behave differently than others. For example, fiber (which is a carbohydrate) and sugar alcohols (xylitol, sorbitol etc) cannot be absorbed by the human body so they go through the system unabsorbed and more importantly, they do not have a glycemic response. This means they do not require insulin to be metabolized. So to determine your NET carbs, here is the math:
Total Carbs – Fiber – Sugar Alcohols = NET carbs. (Note: Atkins products uses glycerine in their bars and some other products which cannot be absorbed but he never lists the amount of glycerine so the math never works)
Example: Total carbs = 30 Fiber = 15 Sugar Alcohols 11. So 30-15-11= 4 NET carbs. The carbs left over after subtracting fiber and sugar alcohols (and glycerine) have a glycemic response and require insulin to be metabolized and these are what you are counting. Remember only 30 NET carbs per day. You will be surprised how many carbs are in an apple or a cup of broccoli. Here is the link for the Atkins carb counter site. Use it for reference all the time:
RULE #3: No potatoes, NO pasta, NO rice, NO bread and NO fruit (for now). I have a deadly recipe for low carb, gluten free bread made with almond flour and psyllium husk but you cannot have this for at least 2-3 weeks until you break old eating habits.
RULE #4: You MUST increase your good fats. These include coconut oil, olive oil, macadamia oil and MCT oil. I use MCT oil for my salad dressings, coconut oil for EVERYTHING including cooking (it is very stable under high heat conditions) and take a shot of MCT oil mid-afternoon and/or prior to my meals.
RULE #5: You MUST check your ketones. This is non-negotiable! When you are burning fat (it usually takes 2-3 days to convert your body) a by-product of fat burning is ketones. This means that once you start burning fat for energy, ketones will be in your urine. Go to the drug store and ask for ketone stix. You can even get ketone/diastix which will show fat burning and blood sugar levels, should you have blood sugar issues. The ketone stix go from a beige color all the way up to deep purple. The darker the color, the more fat you’re burning! If you are not burning ketones, you are NOT burning fat, simple as that. This means that you are still eating too many carbs or more importantly not eating enough fat. There is no cheating on carbs on this program. Your body will happily use sugar way faster than fat for energy as it is the easiest. It’s actually exciting to pee on that damn stick to see the dark color knowing that I am burning fat! I have noticed that if I don’t eat enough fat, my ketones are just showing trace. Once I started taking more MCT oil (shots in the afternoon and as a salad dressing) my ketones went large! You will see the difference right away.
Glycemic index and glycemic load: It is important to note the glycemic index in your food choices. The low glycemic foods do not require as much insulin to metabolize. You can download lists of food and their glycemic index from Google.
So what are you eating?
Protein (eggs, cheese, meat, bacon, protein isolate shakes for snacks etc). The ONE bars ad Quest bars are low carb but I would stay away from them for the first few weeks to wean off of sugar taste. Also, they may take you out of ketosis but you will know by checking it.
Vegetables but not the root/starchy ones. Good choices are all lettuce(s), cauliflower, broccoli, cucumbers, cabbage, celery etc. CHECK the Atkins carb counter for amount of carbs in these vegetables. We have been programmed to count calories but calories do not count on this diet. You MUST however count carbs (NET carbs).
I strongly suggest that you have a dozen boiled eggs in your fridge at all times, as well as cooked chicken and cut up vegetables and lettuce. Sometimes we get lazy cooking and so having stuff prepared makes it much easier. I also have a home-made soup in the fridge at all times. My soups have chicken and vegetables (the ones allowed above). Be careful not to eat too many vegetables though as they are carbs.
Copy and paste this link to get the Dr Atkins NET carb counter: https://files.atkins.com/1501_CarbCounter_Online.pdf Know and chart your total carbs for the day so you stick below 30 net carbs but remember that everyone’s level of total carbs are different so again, it is vital you check your ketones. If you’re not burning ketones, you are eating too many carbs even if you are at 30 net carbs. It still may be too much for you.