WHAT IS A LOW CARB DIET?
A diet that is very low in carbs where carbs are replaced with healthy fats and their reduction triggers a metabolic state known as ketosis where the body uses fat instead of dietary carbs for energy
WHAT CAN I EAT?
Meats/Protein: Turkey, chicken, red meat, ham, sausage, bacon, organ meat and exotic fowl. Fish, seafood and eggs. Produce: all non-starchy vegetables and possibly a little berries. Fats: grass fed butter, extra virgin olive oil, coconut oil, avocado oil and whole avocados. Dairy: heavy cream, full fat sour cream, salad dressings and full fat cheeses in moderation. Nuts: almonds, walnuts, peanuts, nut butters, sunflower seeds, and flaxseed in moderation. Others: salt, herbs and spices, low carb sauces
WHAT CARBS ARE NOT ALLOWED?
All refined sugar, sweets, fruit, rice, pasta, bread, grains, starchy vegetables and beans. A slow integration of some carb rich foods, like nuts, berries, and beans takes place in the later phases of the diet and how much you can have depends on individual weight monitoring and the carb’s effects on ongoing weight loss and management
HOW MANY CARBS CAN I EAT?
This depends on the particular plan, the strictest recommendation is 20 grams or less daily, as with the Ketogenic Diet and Atkins Lifestyle. Overall, 50 grams or less daily is recommended.
HOW CAN IT BE HEALTHY TO CUT OUT CARBS FROM MY DIET?
Non-starchy vegetables are allowed and they are the healthiest carbs, it is the unhealthy carbs that are cut out, like refined sugar along with grains, like rice and pasta, including whole grains, which are not much different from sugar, have a higher glycemic index than sugar, lack the nutrients or longevity of fats and proteins, and have been strongly associated with autoimmune diseases.
The healthy fats provide essential nutrients, energy and promote the fat burning process, ketosis.
ISN’T LOW CARB JUST ANOTHER FAD?
Absolutely not, it is a lifestyle change, and is not something intended as a temporary fix or a quick weight loss scheme
WHAT ARE THE HEALTH BENEFITS OF A LOW CARB DIET?
Weight loss, appetite control, prevention and management of diabetes, reduction in visceral fat, stable blood sugars, healthy blood pressure, and may lower risks for heart disease, cancer, and stroke.
Used to treat some cancers, traumatic brain injury, epilepsy, Parkinson’s disease, Alzheimer’s disease and polycystic ovary syndrome.
DO I HAVE TO COUNT CALORIES?
Low carb diets advocate eating to satisfaction, and not counting calories. When you eliminate unhealthy carbs, you also get rid of out of control cravings, stabilize blood sugar and consequently the appetite, and research has shown that reducing carbohydrates and replacing them with protein and healthy fats results in reducing overall caloric intake naturally and without starvation.
HOW WILL MY BODY RUN IF I CUT CARBOHYDRATES? AREN’T THEY WHAT FUEL US?
Yes, carbohydrates are a source of fuel but they are not the only ones, evidence shows that our bodies run better when burning fat as opposed to carbs, a process known as ketosis, which is triggered by eliminating insulin trigger carbs.
There is also a natural process in the body that turns protein into glycogen fuel called gluconeogenesis.
So you will have plenty of fuel, better health and weight loss.