Minus 99 Pounds and a Sugar-Free Year – Thank You, LCHF!

ingela

After having been tired, depressed and thirsty for some time, Ingela was diagnosed with type 2 diabetes. After some googling, she found LCHF. She immediately went strict low carb, and this is what she has achieved in just one year:

The Email

Hello!

I am 67 years old, turning 68 in September. I am married and have four kids and eight grandkids.

Everything started during the holidays in 2015, I didn’t feel good but didn’t know why… I called and talked to my daughter, who’s a nurse, and told her how I felt. I was thirsty and went to the bathroom frequently, I was tired and depressed.

Then she said: “I think you have diabetes, you should call immediately and be tested”. Said and done, I called and got an appointment on the 5th of January 2016. It turned out I had a blood sugar reading of 13,7 mmol/L (247 mg/dl) and an HbA1c of 78. I weighed 134 kilos (295 lbs). I immediately needed to start taking metformin daily.

The very same moment I returned home I googled diabetes and found LCHF. It couldn’t wait… At the next appointment on the 11th of February my HbA1c was 56 and my weight 127 kg (280 lbs).

I immediately started eating strict low carb, excluded everything which contained more than 5 grams of carbs per 100 grams from my diet. I excluded white flour, potatoes, rice, pasta, milk and all sugars. I ate breakfast, lunch and dinner and used different recipes that I found on Google. I only used cream with a fat content of 40% and real butter. I have not encountered any difficulties, my husband and my children and their families support me one hundred percent. Today, I’m completely sugar free, even though I used to eat sugar all the time, a true candy addict. When we decide to eat a specific dish, I google it and then I cook it according to LCHF.

In November my HbA1c was 25 and my weight around 95 kg (209 lbs), my blood sugar was between 3 and 4 mmol/L (54 to 72 mg/dl). Then I needed to stop taking metformin and now my blood sugar is stable between 4 and 5 mmol/L (72-90 mg/dl). I’ve taken Simvastin at night but since January of this year, I no longer need to take it.

Aside from LCHF, I’ve added some 16:8 intermittent fasting. I eat breakfast around 9 o’clock after my daily morning stroll. A cup of coffee with a few teaspoons of neutral coconut oil. Two slices of ham with shrimp salad and bell peppers and two slices of cheese with bell peppers. Then I have dinner around 4 or 5 PM. I have fish two times per week, meat, pork or chicken, cauliflower, cabbage, Brussels sprouts, kale, broccoli. I make a potato salad from zucchini and a casserole with daikon.

I recently had another HbA1c test and my doctor is euphoric, it was at 27.

Best,
Ingela

5 Day Carb Wise Meal Plan For Weight Loss – 5 Fats, 3 Protein, 1 Carb

This is a 5 day meal plan that is specifically worked out to be approximate values for the carb wise app for the portions of 5 Fats, 3 Proteins and 1 Carb.
Download the app here for Android devices
or here for Apple Devices.
MEAL PLAN CORRECTION:
DINNER ON WEDNESDAY MUST BE 2TSP BUTTER NOT 2 TSP GEM SQUASH
Screenshots of the Meal Portions on the Meal Plans portion of the App:

43 Zero Carb Foods And Six Tips for Eating Zero Carb – Diet Program

There is such a thing as a no carb diet.  Note: I realize that some of these foods aren’t 100% lacking in carbs – but I consider under 1g net carbs per serving to be almost as good as zero. If this idea doesn’t fit with your way of eating, please disregard this list. Please check nutritional data labels on food before purchasing.

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All these foods do not naturally contain carbohydrates, apart from those in the vegetable list which contain between 0 and 1g net carb per serving. For meats and seafood, the key is to go for unprocessed food. As soon as someone processes it (think ham, bacon, jerky, burgers) there is a higher chance that they have also added some carbs!

Meat:

  • Chicken
  • Beef
  • Turkey
  • Duck
  • Veal
  • Lamb
  • Pork
  • Organ meats
  • Goose
  • Pork rinds (an exception to the processed rule!)

Seafood:

  • Fish
  • Shellfish
  • Mollusks

Dairy:

  • Butter
  • Margarine
  • Most types of cheese
  • Heavy cream (very very low carbs)

Eggs

Oil:

  • Coconut oil
  • Olive oil
  • Sunflower oil
  • Sesame oil
  • Avocado oil
  • Safflower oil
  • Corn oil
  • Peanut oil

Vegetables (most contain between 0 and 1g net carb per serving):

  • Leafy greens (lettuce, arugula, spinach, swiss chard, kale, turnip greens, bok choy etc)
  • Cucumber
  • Radish
  • Fresh herbs
  • Alfalfa sprouts
  • Chicory family (endive, escarole, radicchio)
  • Celery

 Condiments:

  • Vinegar (NOT balsamic)
  • Mustard (avoid honey varieties)
  • Salt
  • Many types of hot sauce
  • Regular (full fat) mayonnaise

Drinks:

  • Water
  • Tea (no milk or sugar)
  • Coffee (no milk or sugar)
  • Diet soda
  • Herbal tea
  • Drink mix powders (eg Crystal Light)

And as an extra bonus, here are some zero carb recipes:

  • Pepperoni Chips
  • Homemade Chipotle Beef Jerky
  • Parmesan Crisps
  • Zero Carb Gummy Candies
  • Lettuce Steak Wraps
  • Italian Baked Chicken Thighs
  • Pork Rind Crusted Bacon
  • Potted Crab
  • BBQ Pork Rinds

And don’t forget about Shirataki Noodles!!

Six Tips for Eating Zero Carb

1) Eat only from the animal kingdom. Meat, eggs, and dairy. No carbs.

2) Stay full.  Eat meat/eggs/dairy until you are full and you won’t be as tempted to eat other things.

3) Eat enough fat. Fat will keep you full and will you give you plenty of energy.

4) Avoid all sweet tastes. It will be the quickest way to kill the cravings  that you may have for sweets.

5) Drink water when you’re thirsty.  Seltzer waters, unsweetened tea, and unsweetened coffee work for plenty of zero-carbers, as well.  Each individual has to determine for themselves what works best.  But regular water will definitely work for everyone, every time.  And I have found no benefit to forcing down gallons of water each day.  Just drink if you’re thirsty.  And stop when you’re not.

6) No need to count calories.  Eat when you’re hungry.  Stop eating when you’re not.

And if you’re only interested in reducing (not eliminating) the sugar and carbs in your diet, that’s great, too!  Any little bit of sugar that you can keep out of your diet is a win! But, eating a zero-carb diet is the quickest way to eliminate your sugar-cravings, give you the energy that need, and help you to lose weight.

3 Healthy Low-Carb Meals in Under 10 Minutes – Diet Program

Low-carb recipes are important for those who are trying to lose weight or who are working out regularly. It is important to mention that low-carb doesn’t need to mean low-satisfaction.

Quite the opposite, low carb can be both mouthwatering and weight loss friendly. Check out the following 3 low- carb meals which can be prepared in less than 10 minutes.


 

3 Healthy Low-Carb Meals in Under 10 Minutes

1.       Eggs and Vegetables, Fried in Coconut Oil

This meal can be eaten for breakfast literally every single day. It is very tasty, it keeps you full for a long time, and you will never get tired of it.

Ingredients:

–          Coconut oil
–          Spinach
–          Frozen Vegetable Mix (cauliflower, broccoli, green beans, carrots)
–          Spices

Instructions:

First, add the coconut oil to a frying pan and turn up the heat. Add the vegetables (frozen vegetable mix), the eggs, and the spices. You can also add some spinach, even though it is optional. Stir fry until ready.

eggs-and-vegetables-fried-in-coconut-oil

2.       Fake Meat-Based Pizza… Meatza

You will definitely love this pizza as it tastes even better than the original and it doesn’t contain any nasty ingredients.

Is it also easy to modify and you can add whatever you want to it, such as different cheeses, mushrooms, and vegetables.

Ingredients:

–          Ground beef
–          Salsa
–          Onions
–          Spice
–          Garlic powder
–          Shredded cheese
–          Bacon

Instructions:

First, cut the onions and bacon into small slices. Mix the beef, salsa, onions, spices, and garlic powder at the bottom of a baking dish. Add the shredded cheese on top. Spread the bacon slices over the whole thing and bake for 30-40 minutes, until the bacon and cheese look crunchy.

fake-pizza-made-with-meat

3.       Ground Beef With Sliced Bell Peppers

This meal is ideal if you have some spare ground beef laying around. It is super delicious!

Ingredients:

–          Coconut oil
–          Onions
–          Ground beef
–          Spinach
–          Bell pepper
–          Spices

Instructions:

Cut the onion into little pieces and put them into a pan. Add the coconut oil and stir for a minute or two. Add the ground beef, the spices, and the spinach.  You can also use some chili powder and black pepper if you want to spice things up a bit. Stir fry until ready and serve with sliced bell pepper.

ground-beef-and-vegetables

7 Healthy Low-Carb Meals in Under 10 Minutes – Diet Program

By Kris Gunnars

I get asked what I eat all the time, so I thought it would be a good idea to write an article with some of my go-to meals.

I’m not the most creative guy in the kitchen and usually use only a handful of ingredients.

My meals can be prepared in under 10 minutes… but I’ve still managed to make them taste pretty damn good, if I may say so myself.

 

All the meals are low-carb and weight loss friendly.

1. Eggs and Vegetables, Fried in Coconut Oil

This is what I eat for breakfast literally every single day. I never get tired of it and it keeps me full for a long time.

Ingredients: Coconut oil, Spinach, Frozen Vegetable Mix (carrots, cauliflower, broccoli, green beans) and Spices.

Instructions:

  • 1. Add coconut oil to frying pan and turn up the heat.
  • 2. Add vegetables. In my case, I use a frozen mix so I need to let it thaw in the heat for a few minutes.
  • 3. Add eggs (I use 3 or 4).
  • 4. Add spices. I use a spice mix, although salt and pepper work great too.
  • 5. (Optional) Add spinach.
  • 6. Stir fry until ready.

 

Eggs And Vegetables, Fried In Coconut Oil

2. Grilled Chicken Wings With Greens and Salsa

This is one of my all-time favorite meals. There’s something “primitive” about eating meat off the bone… love it.

Ingredients: Chicken Wings, Spices, Some Greens, Salsa.

Instructions:

  • 1. Put spice on chicken wings (I use a chicken spice mix).
  • 2. Insert into oven, heat at 180-200°C (356-392°F) for about 40 minutes.
  • 3. Grill until wings are brown and crunchy.
  • 4. Serve with some vegetables and salsa.

 

Grilled Chicken Wings With Salad

3. Bacon and Eggs

I wouldn’t exactly call bacon a health food. It is processed meat, after all.

But it is still low in carbs and you can eat it on a low-carb diet and still lose weight. I personally eat bacon and eggs once or twice a week.

Ingredients: Bacon, Eggs.

Instructions:

  • 1. Add bacon to pan, fry until ready.
  • 2. Put the bacon on a plate, fry a few eggs (I use 3-4) in the bacon fat.
  • 3. (Optional) If you want to add some flavor to the eggs, put a bit of sea salt, garlic powder and onion powder on them while frying.

 

Bacon and Eggs

4. Ground Beef With Sliced Bell Peppers

This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.

Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.

Instructions:

  • 1. Cut an onion in little pieces.
  • 2. Put coconut oil on pan, turn up the heat.
  • 3. Add onion to pan, stir for a minute or two.
  • 4. Add ground beef.
  • 5. Add some spices (I use a spice mix, but salt and pepper work fine).
  • 6. Add spinach.
  • 7. (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
  • 8. Stir fry until ready, serve with a sliced bell pepper.

 

Ground Beef and Vegetables

5. Cheeseburgers Without The Bun

This is a meal that I never get tired of. Burgers without the bun, with some cheeses and served with raw spinach.

Ingredients: Butter, Hamburgers, Cheddar Cheese, Cream Cheese, Salsa, Spices, Spinach.

Instructions:

  • 1. Put butter on pan, turn up the heat.
  • 2. Add burgers and spices.
  • 3. Flip until close to being ready.
  • 4. Add a few slices of cheddar and some cream cheese on top.
  • 5. Turn down the heat and put a lid on the pan until the cheese melts.
  • 6. Serve with some spinach. I like to pour some of the fat from the pan on top of the spinach.
  • 7. To make the burgers even more juicy, add some salsa on top.

 

Cheeseburgers Without The Bun

6. Fried Pieces of Chicken Breast

I don’t always eat chicken breasts, but when I do… I add lots of butter to make them palatable.

Ingredients: Butter, Chicken Breast, Salt, Pepper, Garlic Powder, Curry and Vegetables.

Instructions:

  • 1. Cut chicken breast into small pieces.
  • 2. Add butter to pan, turn up the heat.
  • 3. Add chicken pieces.
  • 4. Add a bunch of salt, pepper, curry and garlic powder.
  • 5. Stir fry until the chicken gets a brown, crunchy texture.
  • 6. Serve with some greens.

 

Fried Chicken Breast Pieces

7. Fake Meat-Based Pizza… Meatza

If you miss pizza, then you’re going to love this. It tastes even better, in my opinion, without all the nasty ingredients.

This recipe is very easy to modify and you can add whatever you want to it … vegetables, mushrooms, different cheeses, etc.

Ingredients: Ground Beef, Salsa, Onions, Spice, Garlic Powder, Shredded Cheese and Bacon.

Instructions:

  • 1. Cut onions into little pieces and bacon into small slices.
  • 2. Mix ground beef, salsa, onions, spices and garlic powder at the bottom of a baking dish.
  • 3. Add shredded cheese on top.
  • 4. Spread bacon slices over the whole thing.
  • 5. Insert into oven, heat at 180-200°C (356-392°F) for 30-40 minutes, until bacon and cheese look crunchy.

Fake Pizza Made With Meat

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Mayo Clinic Diet Review January 2017 [UPDATE] 1,200-Calorie best Low-Carb Meal Plan 2017 – Weight Loss Program

Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s important you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

1,200-Calorie, Low-Carb Diet Meal Plan

Fresh low carb vegetables

By Karen Frazier

Diet Advisor

Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s important you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

Benefits of the Meal Plan

These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. These two strategies together can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are important. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level.

The Meal Plan

Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.

Criteria

Low-carbohydrate meals are those with less than 25 grams of carbs per meal. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Carbohydrates listed are total and not effective carb rates. Meals are between 250 and 300 calories with snacks totaling the same. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. To use the meals below, select one breakfast, lunch, dinner, and three snacks.

1,200 calorie low carb meal plan

  • Download the Meal Plan
  • If the Meal plan does not working kindly click any google ads for ur Meal plan pdf file

The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray. A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan. If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. If you need help downloading the printable meal plan, check out these helpful tips.

Weight Control

Limiting your calorie intake is one effective way to lose weight. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.

Note: This Is The Best Meal Plan Ever Download This Healthy Low Carb Meal Plan It Changed My Life And I Hope It Will Work For You As Well.

Here’s what this man learned from one year on a high-fat / low carb diet

FROM THE BOING BOING

At the most recent Quantified Self conference, geneticist Jim McCarter talked about the effects of going on a ketogenic diet for a year.

In this fascinating short talk by geneticist Jim McCarter, we see detailed data about the effects of a ketogenic diet: lower blood pressure, better cholesterol numbers, and vastly improved daily well being. Jim also describes the mid-course adjustments he made to reduce side effects such as including muscle cramps and increased sensitivity to cold.

Jim begins: “When I tell my friends I’ve given up sugar and starch and get 80% of my calories from fat, the first question I get is: Why?”

Image result for Here's what this man learned from one year on a high-fat / low carb diet

optimizing-health-with-a-low-carb-diet-complete-guide-696x513

The advantages of a low carb diet and health benefits.

A reminder of all the benefits of low carb and how to start. Perfect for this time of year.

To ditch the carbs for good, you need to understand the advantages of a low-carb diet, how to start, what to eat and how to avoid the common mistakes.

The advantages of a low carb diet. Read what is a low carb diet, what you can eat and how to start low carb living. Read all the amazing health benefits from eating low carb. | ditchthecarbs.com

This is a guest post by Michael Joseph who is a passionate nutrition educator with a master’s degree in Nutrition Education. He is the founder of Nutrition Advance where he frequently writes nutrition and health-related articles. He believes that nutrition advice has become overly complicated and that we need to get back to the basics and value our traditional food. Photo credits go to Nutrition Advance.

THE ADVANTAGES OF A LOW-CARB DIET : WHY YOU NEED TO DITCH THE CARBS

The advantages of a low-carb diet. Read what is a low carb diet, what you can eat and how to start low carb living. Read all the amazing health benefits from eating low carb. | ditchthecarbs.com

Low-carb diets have been attracting more media attention as of late. As for the reason, it’s simple: they just work. Added to that, many people still believe that fat clogs arteries, so the diet creates controversy. In truth, fat is essential for your health, carbohydrates are not.

This article will also explain the how to start a low-carb diet, what to eat and there is a sample meal plan at the end. But let’s begin by taking a look at a few of the main advantages of a low carb diet.

1. ADVANTAGES OF A LOW-CARB DIET ON BLOOD SUGAR AND INSULIN LEVELS

Eating carbohydrates has the biggest impact on our blood sugar and insulin levels. Restricting carbohydrates in our diet has a direct result in lowering our sugar levels and insulin needs. High sugar levels play a part in almost all chronic diseases such as type 2 diabetes, dementia, cancer and cardiovascular disease.

By lowering carbohydrate intake, blood sugars are controlled and insulin levels are minimised. This is incredibly beneficial for those with diabetes (type one or two) and those with insulin resistance.

2. ADVANTAGES OF A LOW-CARB DIET FOR HUNGER

Low-carb diets increase satiety due to the balanced blood sugar levels they promote.

Unlike diets high in carbohydrate, blood sugar and insulin spikes throughout the day are kept to a minimum.

In a comprehensive study analyzing food cravings and appetite, participants on a low-carb diet were directly compared to participants on a  typical low-fat diet. The results showed that the low-carb group suffered much lower cravings and were a lot less bothered by hunger.

Due to the satiety-promoting effects of dietary fat, anyone who has adopted a low-carb diet will know this for themselves. A diet high in healthy fats definitely keeps cravings away.

3. ADVANTAGES OF A LOW-CARB DIET  FOR THE HEART

Low-carb diets have a beneficial impact on a whole host of heart disease risk factors. Specifically, they reduce triglycerides (a major risk factor fro cardiovascular disease) and increase the concentrations of HDL (known as the “good” cholesterol).

Additionally, they lead to reduced blood sugar, insulin, and inflammation in the body; all of these things can be damaging to the heart. As well as this, another big advantage is weight loss, since heavier weights and obesity increase cardiovascular risk.

The advantages of a low-carb diet on cardiovascular risk factors. | ditchthecarbs.com

Here is a study documenting all these positive effects of an LCHF diet.

  • Lower triglycerides
  • Increased HDL levels
  • Lowered glucose and insulin levels
  • Increased weight loss
  • Reduced systemic inflammation

4. ADVANTAGES OF A LOW-CARB DIET FOR WEIGHT LOSS

To investigate the impact of a low-carb diet on weight, Harvard School of Public Health analyzed more than 53 different studies featuring more than 68,000 participants.

The results were not surprising: out of all the weight-loss dietary interventions, the individuals using low-carb interventions lost greater weight than participants on low-fat interventions.

Considering how the personal anecdotes and new studies are piling up by the day, it’s clear to see that the advantages a low-carb diet brings are worth pursuing.

Not only do you get to eat amazingly fresh, delicious foods every day, but you also vastly improve your health and decrease the risk of illness striking in the future.

For me, it’s a no-brainer, and I promise that if you get the hang of a low-carb diet, you won’t even want to go back to your prior way of eating.

Once you have a taste for real food, all the ultra-processed foods taste terrible.

HOW DO I FOLLOW A LOW-CARB DIET?

The advantages of a low-carb diet. Read what is a low carb diet, what you can eat and how to start low carb living. Read all the amazing health benefits from eating low carb. | ditchthecarbs.com

At its most basic, the low carb diet (or LCHF: low-carb high-fat) means eating plenty of healthy animal foods as well as nutrient-dense plant foods. We should encourage and emphasise the most nutritious types of these plant foods.

Look at spinach or an avocado; they are full of nutrients yet extremely low in digestible carbohydrates (which turn to sugar in the body). By the same token, if we examine bread or rice then sure, they do have a few nutrients, but not so many. Added to that, they also contain a significant amount of digestible carbohydrate which raises your blood sugars incredibly.

Looking at the picture above, we can see that the three most nutrient-dense food groups are encouraged.

HOW MANY CARBS SHOULD I EAT ON A LOW-CARB DIET?

If you are just starting a low-carb diet, this can be confusing. In brief, one man’s low-carb diet is another man’s high-carb diet. By that, I just mean that there is no one-size-fits-all amount of carbohydrate you need to eat.

However, to get the best advantages of a low-carb diet, it’s better to aim at the lower end of the scale.

EXTREMELY LOW-CARB DIET PLANS

Typically, diets extremely low in carbohydrate contain 25g per day or less of carbs. This way of eating is otherwise known as a ketogenic diet. For most people, following an extremely low-carb diet is optional rather than necessary.

Some people enjoy the low-carb, high-fat (LCHF) lifestyle just for overall healthier eating and the benefits on body composition. For others, though, keeping the carbohydrate low is a more critical pursuit.

LOW-CARB DIETS AND TYPE 2 DIABETES

Due to what many see as the failure of dietary guidelines to manage the rising tide of type 2 diabetes, many diabetics have been turning to the low-carb diet. This decision makes complete sense. In a healthy person, insulin is released by the body to shuttle excess sugar out of the blood and into our cells. The diagram below illustrates this:

The advantages of a low-carb diet. Read what is a low carb diet, what you can eat and how to start low carb living. Read all the amazing health benefits from eating low carb. | ditchthecarbs.com

To make a complicated story simple; in Type two diabetics, the pancreas is now producing an inadequate amount of insulin which the body’s cells have become resistant to. The result is unchecked, rapidly rising blood sugar levels when eating foods that convert to glucose. Therefore, you could say that these people are intolerant to carbohydrate.

That brings us to the question: why would we feed a plate full of carbohydrate to someone with an intolerance to it? As well as this, protein and fat do not have a significant impact on blood sugar levels. As a result, ditching the carbs takes away the one dietary macronutrient that causes blood sugar spikes in diabetics.

While it’s generally accepted that there’s no cure for type 2 diabetes, a low-carb diet may permanently reverse the disease. And it has for many.

A RELAXED LOW-CARB DIET

A carbohydrate intake of anywhere between 25g and 150g digestible carbs qualifies as a more relaxed low-carb diet. While 150g of carbohydrate is far from a small amount, it’s still a vast improvement to the standard carb-heavy diet most westernized nations follow.

Opting for a carb intake on the higher side of the scale may also be a choice for athletes who feel it helps their performance. However, elite sports performance is still definitely possible on lower amounts of carbs.

All things considered, the true advantages of a low-carb diet quickly become apparent on the lower side of the scale.

As a result of going very low carb, many people experience effortless weight loss, more energy (after the initial adaptation period), and an altogether healthier relationship with food.

Personally, I usually stick to somewhere between 50g and 80g per day. However, more than half of the total tends to come from fibrous plant foods such as avocado, nuts, dark chocolate and leafy greens.

COMMON MISTAKES

The advantages of a low carb diet. Read what is a low carb diet, what you can eat and how to start low carb living. Read all the amazing health benefits from eating low carb. | ditchthecarbs.com

It’s also worth remembering a typical mistake many people make when they ditch the carbs. By this, I’m referring to the error of not replacing the reduced carbs with enough healthy sources of fat. As a result, people quite understandably feel terrible and struggle through the day with a lack of energy combined with food cravings. The result is getting stressed and ultimately giving up on their new diet before giving it a chance.

Hence low carb diets should emphasize larger amounts of fat, but the source of this dietary fat is critical as there are plenty of bad fats out there. A good rule of thumb is to stick to naturally-occurring fats from nature, rather than chemically processed ones created in a factory. As an example, organic grass-fed butter and margarine are poles apart regarding their respective health merits. And hopefully, you know that butter is the healthy one!

Another thing to (not) consider is the GI index of carbohydrate. Regarding this, you should be aware that the glycemic index of foods has no relation to low-carb eating. Although many people associate ‘high GI’ with bad and ‘low GI’ with good, all this means is that the body digests some carbs slower than others. No matter the speed, they are still all digested and contribute to the carbohydrate total.

Select the right amount of carbs for you and don’t be afraid of adding more healthy fat.

WHICH LOW-CARB FOODS ARE HEALTHY?

Generally speaking, low-carb diets should include lots of fresh, single-ingredient foods. However, this isn’t always the case, and it is possible to ‘do’ a low-carb diet wrong.

In short; to experience the advantages of a low carb diet you have to formulate your diet correctly. To sum up, the food choices you make will determine whether your low-carb diet is healthy or unhealthy.

Hence here is an infographic that I created to show an overview of the best foods to include:

The advantages of a low-carb diet. Read what is a low carb diet, what you can eat and how to start low carb living. Read all the amazing health benefits from eating low carb. | ditchthecarbs.com

This graphic provides a good overview of how a low-carb diet should look. Also, let’s take a look at the individual food groups in a bit more detail. Take a look at the next page to see what to eat, what to avoid and a meal plan.

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Bulletproof Bread: Keto, Low Carb Bread Recipe – Diet Program

Bake Bulletproof Bread With This Keto, Low Carb Bread Recipe

When I recommend that people give up gluten (which I do regularly) one of the most common responses is “I could never stop eating bread.”

No surprise – bread is delicious, and it was probably a dietary staple for most of us growing up. It’s also fairly toxic. For many people, gluten (and therefore bread) links to gut inflammation, brain fog, weight gain, and autoimmune disease. To top it off, wheat is especially susceptible to mold growth and mycotoxin contamination, which brings with it a whole host of health problems, from hormone disruption to cancer. No wonder so many people are going gluten-free1.

As the gluten-free diet grows in popularity, so does the rise of gluten-free, low carb bread (no pun intended). Often, though, gluten-free breads are no better than the loafs they imitate. They usually have an equally high glycemic load and contain ingredients derived from corn, potatoes, or soy. Not Bulletproof. But what if you could have your bread and eat it, too?

That’s where Bulletproof bread – keto, low carb bread – comes in. It’s pure fat and protein, so it’ll keep you in a fat-burning, energy-producing ketogenic state (you can read up on ketosis here). It’s also a near perfect replacement for normal bread, from texture to taste. Try it with butter, serve a burger on it, make a BLT with it – it’s firm and chewy enough to stand in for bread in pretty much any recipe.

Oh, and did I mention it’s only three ingredients?

Learn how to make it here in this awesome video from Bulletproof Ambassador Veronica Culver. The original recipe suggests whey protein, but baking denatures whey and can cause inflammation. Try using collagen instead. The bread will still turn out beautifully.

Bulletproof Bread Recipe For Keto, Low Carb Bread:

Makes 1 Loaf

Ingredients:

  1. 6 pastured eggs, separated
  2. 1/2 cup grass-fed Bulletproof Collagen Protein
  3. Grass-fed butter (to grease pan)

Instructions:

Preheat oven to 325 degrees. Use middle rack and remove any racks above as bread will expand while baking.

Generously butter a loaf pan/dish with grass-fed butter. (Side note: If possible, use a ceramic pan. The bread will cook evenly without sticking, and a ceramic pan won’t leach chemicals like Teflon cookware will.)

Beat 6 egg whites until stiff peaks form – a hand mixer on high works well. Really beat the whites until the peaks are VERY stiff. If you don’t beat them enough, they’ll collapse when you add the whey and egg yolks, and you’ll end up with a Styrofoam-like concoction. Yuck.

Add ½ cup of  Bulletproof Collagen Protein and the 6 yolks. Blend gently on low just until fully incorporated. The batter will be fluffy.

Pour batter into prepared dish and place in oven.

Bake for 40 minutes.

Remove and allow to cool completely. The loaf will sink to a normal height.

Once fully cooled, release from dish, slice and serve.

Leftovers will keep in the fridge for a few1 days.

Reheating recommendation: Heat a skillet to medium-high and add ghee or grass-fed butter, sear bread slices in skillet until lightly toasted on each side, about 30 seconds per side. Do not overheat.

Use heat-stable collagen over whey protein, and keep in mind that oxidized cholesterol from the cooked egg yolks can cause a little inflammation, so don’t eat this every day. Stick to every few days, if you can control yourself. 😉

This recipe was adapted from “The Ketogenic Cookbook” by Jimmy Moore and Maria Emmerich.
This video comes to us from Veronica Culver, a Bulletproof Ambassador and Founder of The Enchanted Cook. Many thanks, Veronica!

By Dave Asprey

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How to Order Low Carb / Keto at Starbucks and 10 Low Carb Starbucks Copycat Recipes- Weight Loss Program

Being born and raised in Washington State, just outside of Seattle, Starbucks is a staple. It is part of our landscape. It’s  just something we do. I am surprised it is not used as a verb yet – like Facebooking, googling or tweeting. Friend -“Hey, what are you up to tomorrow?” Me – “Oh you know, just Starbucking” You could say that Seattle is the coffee capital of the U.S. The city of Seattle has the greatest concentration of coffee houses in the country. The original Starbucks opened in 1971 in the Pike Place Market and has been iconic to this area ever since. Have you ever tried to visit the original Starbucks during the summer? There is a line through the entire store and down the side walk outside.

Now, it is rare to travel anywhere and not see a Starbucks. People will get up early to grab it before work. They will wait in long lines, pre-order through their app, and even fork over cash they really don’t have for a cup of that delicious bean juice.

So the big question on every low carbers mind is “Do I have to give up my daily Starbucks to maintain my low carb, ketogenic lifestyle?” The answer is NO!! You just have to get creative with your ordering. Don’t be too shy to ask for exactly what you want. You are handing over your hard earned money and paying a premium to go to Starbucks, versus other coffee chains. You should get exactly what you want, even if it is an off-menu or custom made drink. Never once have I been met with anything but friendliness when requesting a special order. They may not always get it right, but they will certainly try and are always willing to remake it. I am here to help you get creative with your low carb ordering. Starbucks is back on your low carb menu!! So, what can you order? Here are several to get your started. I will add more options as I think of them.

The obvious choices:
  • Espresso – There are no carbs in a shot of espresso. It is definitely an acquired taste, but it is always a viable option.
  • Drip Coffee – You can drink it black or you can add cream and sugar free syrup to it. This is how I drink my coffee at home on most days. When I am not drinking Bulletproof coffee that is.
  • Iced Coffee – Again, you can add any sugar free syrups you want to this. You can also add heavy cream or half and half
  • Cold Brew – This is made in house daily and in small batches. Get it early before they are sold out.
  • Hot Tea – Starbucks has a lot of great hot tea flavors. Drink it as is or add a little sweetener or sugar free syrup to it.
  • Cappucino – Cappuccino is just espresso and milk foam. If you like it wetter, it also has a little steamed milk in it. You can have it plain or you can add sugar free syrup to it. There is something so comforting about a foamy cappuccino.
Here are some options to replace your daily latte:
  • Order an americano (iced or hot) with a splash of heavy cream. Starbucks makes their own whipped cream, therefore they all carry heavy cream. If you want it flavored, just add any of their sugar free syrups.
  • Order a latte, sub half and half (breve) or heavy cream. If you want it flavored, just add any of their sugar free syrups. This will be very creamy. If you don’t want it so rich, order the americano option above instead.
  • Order a latte, but ask for almond milk or coconut milk as a substitution. Many Starbucks now carry both. Note – They are not unsweetened and do have some sugar and carbs. They are still much lower than milk. Ask to see the container. They will happily show you. Then you can see for sure if they are right for your personal carb allowance.
Here are some options to replace your daily frappucino:
  • This one took them a couple of tries to get right. They looked at me like I was nuts, but once they got it right, it became my favorite summer drink. Ask for a Coffee Light Frappucino with half water and half heavy cream instead of the nonfat milk. It has a subtle sweetness all on its own, but you can add any of their sugar free syrups for a little more flavor
  • Ask for a Sugar Free Cinnamon Dulce Light Frappucino with half water and half heavy cream instead of non-fat milk. Trust me when I tell you that your low carb blended coffee drink game just got elevated.
    Here are some options to replace your daily mocha:
    • Order a Skinny Mocha with half heavy cream and half water. Alternately you can ask to sub half and half (breve)
    • Order an Americano with skinny mocha sauce and a splash of heavy cream
    • Order a coconut or almond milk mocha, sub skinny mocha sauce
    • Order a sugar free peppermint mocha with skinny mocha sauce with half heavy cream and half water. Alternately, you can ask to sub half and half (breve)
    • Not a coffee drinker? Order a skinny mocha hot chocolate breve
      Save carbs and money and make your own:

      If you are looking to save some cash and probably even a few carbs, you can try out these low carb, keto Starbucks copycat recipes. If you have ever been in line and found yourself drooling over the pastry case, have no fear, I have included some copycat recipes for some of Starbucks most popular sweet treats as well.

      Low Carb Starbucks Copycat Caramel Frappucino
      Low Carb Starbucks Copycat Caramel Frappucino – All Day I Dream About Food

      Low Carb Copycat Starbucks Cool Lime Refresher
      Low Carb Copy Cat Cool Lime Refresher – Sugar Free Mom

      Low Carb Starbucks Copycat Pumpkin Spice Latte
      Low Carb Starbucks Copycat Pumpkin Spice Latte – Low Carb So Simple

      Low Carb Copycat Pumpkin Spice Frappucino
      Low Carb Pumpkin Spice Spice Frappucino

      iced-vanilla-matcha-grean-tea-latte-feat
      Iced Vanilla Green Tea Matcha Latte – Low Carb Yum

      Low Carb Starbucks Pink Drink Copycat
      Low Carb Starbucks Pink Drink Copycat Recipe – KetoDiet Blog

      Starbucks Lemon Loaf Low Carb Copycat Recipe
      Starbucks Lemon Loaf – Maria Mind Body Health

      Low Carb Starbucks Copycat Mini Vanilla Bean Scones
      Mini Vanilla Bean Scones – All Day I Dream About Food

      Low Carb Starbucks Copycat Salted Caramel Cake Pops

      Low Carb Starbucks Copycat Salted Caramel Cake Pops – All Day I Dream About Food