When on a low carb diet be careful of special “low-carb” products, such as pasta and chocolate. There are many companies that use false advertising to get you to buy their “low carb” products that are full of starch, flour, sugar alcohols and other sweeteners. Something to remember is don’t eat “low carb” versions of high-carb stuff – like cookies, bars, chocolate, bread, pasta or ice cream – unless you are SURE of the ingredients. Another thing is to avoid products with the words “net carbs” on them. That being said here are the GOOD and the BAD things to eat and drink.
Foods to Eat
- Meat: Any type: Beef, pork, lamb, etc. you can also eat the fat on the meat as well as the skin on the chicken. You can always choose organic or grass-fed meats.
- Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines these all have high amounts of omega-3 fatty acids.
- Eggs: All kinds: Boiled, scrambled, omelets, etc. You can also choose organic eggs.
- Natural fats and high-fat sauces: Coconut fat and olive oil or regular butter can be good options. These are all healthy fats.
- Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms,cucumber, avocado, onions, peppers, tomatoes, lettuce, other kinds of leafy greens. These are lowest in net carbs and can be enjoyed at all levels of carb restriction. To Learn More on: Low-carb vegetables – the best and the worst CLICK HERE
- Dairy products: Real butter, cream (40%fat), sour cream, Greek/Turkish yogurt and high-fat cheeses, which can help you stay full. Be careful with regular milk, reduced fat and skim milk they have a lot of milk sugar. Avoid flavored, sugary and low-fat products.
- Nuts: Great for a treat. To learn more on: Low-carb nuts – the best and the worst CLICK HERE
- Berries: Okay if your not needing to be strict with carbs.
Do Not Eat These High-Carb Foods
Sugar: The worst choice, period. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals – avoid them along with artificial sweeteners as well
Starch: Flour, wheat products or other refined cereal grains, even if labelled “gluten free.” This means bread, buns, pasta, crackers, porridge, muesli. Whole grains are included too – on a low-carb diet they are just less bad. Also, potatoes (sweet potatoes too), potato chips, French fries, corn products and popped corn, rice. Beans are also relatively high in carbs, so they’re not good low-carb options.
Beer: Is bread in liquid form. Avoid low-carb beers (“lite beer”) they still contain more carb’s than dry wine or pure liquor.
Fruit: While berries like blueberries, raspberries and strawberries are fine in small amounts, be careful with other fruit. They are high in carbs and sugar, which can raise blood sugar, may slow down weight loss.
Avoid eating fruit This piece of advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right? Five servings of fruit per day are equivalent to the amount of sugar in 16 ounces of soda (500 ml). Controversial to what many people believe, the natural sugar in fruit is identical to the sugar in soda and other sweet beverages (about 50% glucose, 50% fructose). Sugar from fruit can shut down fat burning. Eating a lot of fruit can increase your hunger and slow your weight loss. For best results, you may want to avoid fruit To learn more on: Low-carb fruits and berries – the best and the worst CLICK HERE
What to Drink
- Water – Try to make this your drink of choice, flavored or sparkling water is fine too, but be sure to read the ingredients list to check for added sugars.
- Coffee – Black or with small amount of milk or cream is good for weight loss.
- Tea – The information for coffee above applies to tea as well.
To learn more on: Low-carb drinks – the best and the worst CLICK HERE
Alcohol: You can drink dry wine, champagne or sparkling wine (extra dry or brut), whisky, brandy, vodka and gin. Vodka and soda water with a wedge of lime makes a great drink
To learn more on: Low-carb alcohol – the best and the worst drinks CLICK HERE
Eat only when hungry
On a low-carb diet you should eat when hungry. And if you’re not hungry DONT EAT. Eating more food than you need to stay full will slow down weight loss.
People usually say don’t skip breakfast it’s the most important meal of the day, but research has confirmed that you don’t have to have breakfast. Don’t eat if you’re not hungry. And this goes for any meal.
On a strict keto diet, the hunger and urge to eat tend to decrease a lot, especially if you have excess weight to lose. Your body may be happily burning your fat stores, reducing the need to eat.
Some people fear that they will lose control if they don’t eat every three hours, making them eat thousands of calories and blowing their diets completely.
How to see if your losing weight with out the Scale
Focusing primarily on weight and stepping on the scale every day might be misleading, causing anxiety and can mess with your motivation.The scale is not always your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Weight or BMI are imperfect ways to measure your progress. Losing fat and gaining muscles means great progress, but you may miss this if you only measure your weight. It’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.
How to do it:
- Put the measuring tape around your middle, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side)
- Exhale and relax (don’t suck in your stomach)
- Make sure the measuring tape fits snuggly, without compressing your skin
- Then Measure
Compare your result to these:
|Women||below 31.5 inches||31.5-35 inches||over 35 inches|
|(80 cm)||(80-88 cm)||(88 cm)|
|Men||below 37 inches||37-40 inches||over 40 inches|
|(94 cm)||(94-102 cm)||(102 cm)|
Measuring your progress
Measuring your waist circumference and weight before starting your weight-loss journey and then once a week or once a month and so forth. Write the results down so that you can track your progress. If you want, you can measure more areas: around the buttocks, the chest, the arms, legs.
Your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents: Don’t worry about short-term changes, follow the long-term trend instead.
Your health is very important to helping you living a healthier and longer life!
To learn more on: Losing 5lbs In 1 Week
To learn more on: Naturally Cleansing Your Body
To learn more on: How To Maintain A Healthy Diet