I’ve tried low carb on and off over the years. It’s never stuck, and I’ve read a lot of advice that just hasn’t make it any more livable for me. I’ve settled on a lowER carb diet, ditching all flours, grains, dairy, and most sugars. I never eat junk food, and cook nearly everything myself. I eat enough fibrous vegetables (broccoli, cabbage, cauliflower…) and leafy greens to stay somewhat full. Water and black/green tea are my only beverages. Even though I gave up fruit for three whole months before, it wasn’t worth it for me. I will never give up fruit again, and the whole fruit-in-moderation advice didn’t work for me, either. Fresh fruit is the very last true culinary enjoyment I have left, and my quality of life without fresh fruit–berries, citrus, melons–plummets. I don’t eat dried fruit, and I work out five to six days a week with high intensity, focusing on large muscle groups; and walk with friends or alone nearly every day. I’d rather exercise more than give up fruit. I just came back from a session with my trainer and after a lean, nutritious lunch working at my desk, just had a snack of about 3/4-cup blueberries before meeting up with a friend in about a half hour for a 5-mile walk. And that snack (I’d have had more if I’d had more berries in the fridge) made today’s workout worth it for me.
Hi Mel, Assuming that your ranch dressing doesn’t have sugar added, you don’t need to worry too much about limiting it, but within reason. This is my homemade ranch dressing recipe, which has 0.9g net carbs per 2-tbsp serving. It would be hard to find a store bought one with much less than that, even though some round anything less than 1g down to 0g, which isn’t truly accurate. Also, keep in mind that if weight loss is your goal, some people find that too much dairy can cause a stall. Finally, make sure you aren’t using all your “available” carbs on ranch dressing – have it with some low carb veggies!
Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there are fibre and B group vitamins, true, but you gain so much more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency in medicine!
There are many Keto friendly foods that you can find at your local grocery store when shopping for a Keto Diet Recipes. Below, I’ve included links to a general shopping list as well as store-specific lists for your convenience. Make sure to print out The Very Basic Keto Shopping List to keep handy when you go shopping. Remember, you won’t need every item on this list, you can stock your Keto pantry as items are needed.
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
Yes, yes, yes it works. Just take a look at my testimonials page and join my closed group to see all the amazing changes happening to everyone who lies this way. This may also be another page you may wish to read. I understand it takes a huge mind shift to change what we have been believed, but trust me, it is the healthiest and most nutritious way to live.
I personally don’t count anymore as I want this to be as easy and sustainable as possible. I have had years of counting calories and points, and this is incredibly liberating. I just don’t eat any sugars, grains or high carb foods any more so I am incredibly low carb all the time. When I was starting out I counted, just to see where my carbs were coming from and it was an eye opener. And yes you are correct, to go into ketosis anywhere between 20-50g carbs/day. Find out what works for you.
Little known fact: Carbs are actually in almost everything we eat, but in very trace amounts. Let's start with some basic biochemistry: Dietary carbs are made up of sugar molecules called saccharides. Saccharides break down in order to be digested and absorbed in your body, where they are responsible for literally everything: metabolism, tissue and organ function, even the synapses your brain is firing right now!
Dinner: In a small sauce pan bring 2-3 cups of water to the boil. Cook a large egg in rolling boil for 5 minutes, then transfer to ice bath (a bowl with cold water and ice cubes in it). Wash and spin dry butter lettuce, top with sliced avocado and hemp seed. Serve soft boiled egg with cherry tomatoes, butter lettuce salad and mayonnaise as dressing.
Second: Most of us eat too many carbs to begin with. About half of our calories should come from carbs, according to the USDA Dietary Guidelines for Americans. That's about 250 grams per day for a 2,000 calorie diet, or even fewer if you're eating less than that. When you consider all of the grain-based foods and sneaky sources of added sugar, it's easy eat a whole lot more than the recommended amount.
Yes, yes, yes it works. Just take a look at my testimonials page and join my closed group to see all the amazing changes happening to everyone who lies this way. This may also be another page you may wish to read. I understand it takes a huge mind shift to change what we have been believed, but trust me, it is the healthiest and most nutritious way to live.
Hi Libby, I have been trying to find my way within the LCHF world for a few months and I am just not winning .. I eat a good hearty breakfast and a cup of coffee with cream and I’m good for the day till dinner when i’ll have a salad with chicken or steak .. most days my meals don’t vary (i’m easy that way).. problem is the weight is maintained and I’m just lost 🙁 please would you assist me .. anything would be appreciated 🙂
Severely restricting carbohydrates to less than 0.7 ounces (20 grams) a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.
Hi Danielle, yes, most Keto Recipes I’ve seen on social media don’t look very appealing to me either. I have a Keto Breakfast Casserole and a Green Smoothie on the blog you can use the search bar in the menu, just enter “keto” and they’ll all appear. I am also working on a 21-Day Keto Challenge e-book at the moment. If you’re interested in being notified when it’s ready I recommend signing up for my newsletter, safest way to not miss it.
I too have been a yo-yo dieter for decades and I ended up paying WW to actually put ON weight. Then I discovered LCHF and well … the rest is history as they say. The main difference between Atkins and LCHF is Atkins never really focussed on whole foods (just think of their range of shakes, bars, candy etc) they are also reported to eat much higher protein and most of their phases aren’t actually keto, more of a low-carb “ish” plan and may include some sugars and grains. Why not join the FREE support group (no money required) and learn all the tips and tricks and my stepwise method to get you back on track. Welcome aboard!
Hi there Libby, just to let you and your readers know, I have been low carb for over a year now, ( sometimes I fall down and have processed carbs, mostly when I am travelling away from home) and the good news is I was diabetic, and now I am pre-diabetic, which is huge :O) I have also lost a small amount of weight in the process ( still more to go :O) but this eating plan makes me feel normal again, not always hungry, and I am a lot healthier than I was :O) now all I need to do is make exercise a habit :O) So thank you so much for all the time and energy you put in to this site, and all of these wonderful recipes :O)
Good question. There is no doubt that grass fed, free range, organic is best but it is simply out of the price range of so many. What is more important to start with is to eat real whole food as best as you can find. I certainly don’t buy organic all the time. Do what you can when you can. It is more important to change from cereals to eggs rather then getting hung up on a perfect source of egg. Take a look at my food brands page. It needs updating as I change brands all the time as I find better ones, but is helpful. I really try and make this as easy on ourselves as we can. We shouldn’t need a degree in nutrition to eat well. Some sites complicate things far too much. My motto is “do the best you can as often as you can”. I agree, labels are pretty poor and not standardised (net vs total carbs for example). Good luck 🙂
Yes, yes, yes it works. Just take a look at my testimonials page and join my closed group to see all the amazing changes happening to everyone who lies this way. This may also be another page you may wish to read. I understand it takes a huge mind shift to change what we have been believed, but trust me, it is the healthiest and most nutritious way to live.
Some keto cookies or a keto brownie can certainly be delicious, but if you’re looking for a dessert that’s a little more interesting, then you have to try this chocolate chia pudding! I love chia seeds for a number of reasons. They’re high in antioxidants, vitamins such as calcium, potassium and magnesium, Omega-3 ALA, dietary fiber and even protein. So, while this dish feels like a dessert, you’re receiving plenty of necessary nutrients. Enjoy guilty-free!
Hi Mel, Assuming that your ranch dressing doesn’t have sugar added, you don’t need to worry too much about limiting it, but within reason. This is my homemade ranch dressing recipe, which has 0.9g net carbs per 2-tbsp serving. It would be hard to find a store bought one with much less than that, even though some round anything less than 1g down to 0g, which isn’t truly accurate. Also, keep in mind that if weight loss is your goal, some people find that too much dairy can cause a stall. Finally, make sure you aren’t using all your “available” carbs on ranch dressing – have it with some low carb veggies!
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