I think we all know about the health effects of being overweight. For example, I knew that when you are obese you are at a much higher risk of heart disease, diabetes, and even cancer. I mean you hear about this all the time.
But the truth is, when I thought about obesity, I always had a picture in my head of someone, other than me, who was obese. Because, even though I was “overweight”, I never really saw myself as obese.
One day I went online to calculate my BMI. I typed in my height and weight and it said I was Obese! Really? I expected overweight, but not obese. This was a bit of a wake-up call.
My point is, sometimes we don’t realize just how out of control our weight is. The weight gain just happens over time if you don’t watch it. This is why I now weigh myself every day. I feel like it is critical to be honest with myself. When I weigh myself daily, it helps to keep me focused.
Being aware of my numbers helps to keep me on track with my low carb, high-fat lifestyle. And yes, for me it is a lifestyle. At 52 I feel so much healthier than I have ever felt. I don’t ever want to go back to having chronic aches, pains and sinus problems.
It really wasn’t until I first lost about 20 pounds when I noticed that my body was changing. And not just on the outside. I noticed that I hadn’t had a headache in a while, my skin looked and felt better, my allergies were gone and my knees didn’t hurt anymore. I actually felt wonderful.
Now, when I go to that same BMI site, it says I am just slightly overweight. And that’s fine with me. I will soon be at a normal weight again.
There are many health issues directly linked to being overweight or obese.
Health Effects of Being Overweight
Here are 5 of the big ones:
High Blood Pressure
Type 2 Diabetes
What I want to get across in this post is that sometimes we are blind to what is going on with our bodies. But there are many other health issues related to obesity.
We may have sicknesses and go on medications. Some people have chronic pain all the time caused by obesity. The reality is, perhaps losing a bit of weight may actually help solve the problem.
The good news is, by being aware of our weight, we can prevent many ill effects of a poor diet.
At 52, I finally feel like I am in control of my weight and my health.
I would love to hear from you. What are your thoughts? Do you think losing weight can help folks get well?
One of the biggest things that I missed when I started my low-carb, high-fat diet was crunchy crackers or potato chips. And, of course, I can’t have them, because they are full carbs and sugar. And worse yet, they make me fat.
But cheese has zero carbs and are full of fat. Which is what we want to eat on a low carb diet. So cheese is a really good alternative to crackers or chips.
Cheese chips are simply cheese that has melted until it is well done and crunchy. The following recipe is how I make the perfect chips for dipping. And it is super easy to make.
How to Make Cheese Chips
What you will need
cheese (only use full-fat cheese. Don’t use anything low fat and especially don’t use processed cheese)
Set oven to 400 degrees
place a sheet of parchment paper on the cookie sheet.
place 6 slices of cheese on the paper.
sprinkle spices on the cheese. I like to use paprika, pepper, red pepper flakes or Italian seasoning.
place cooking sheet in the oven.
Set timer for 8 minutes
Make sure chips are brown around the edges and bubbly before you remove from the oven.
Let the chips cool for a few minutes.
Enjoy your chips alone or use then to dip into guacamole or salsa.
Hint: If you take the cheese fresh out of the oven and gently lay it over a spoon to crisp up, you will have a taco shape. Now you have a low carb shell to use for tacos!
PS. You can also use shredded cheese. Just make little mounds of the cheese on your parchment paper. It will all melt together and taste exactly the same.
If you think about it, the normal American diet of highly processed food is very tasty because it is often lots of additives. Processed food is designed to be full of salt, sugar, and bad fats. They want you to not only love it the taste of the food, but they want you addicted to it. This way you will buy it again and again.
This is true with soda and chips. I know many people who drink sodas all day long. And I don’t think I know anyone who can just eat one potato chip.
Processed food is the root cause of many health issues, including type 2 diabetes and fatty liver disease. And it’s making America fat. 3 in 4 people are overweight or obese. And that is really sad to me.
Real Food Is Boring – NOT!
When you are eating “real food”, without all of the added crap, initially it may seem a bit boring. But keep in mind, you have to give yourself a chance to adjust. And the first couple of weeks you may have to deal with some cravings. But you will work through it. Just know that you are doing a good thing for yourself by cleaning the crap out of your body and giving it the nutrition it deserves.
But let me assure you, Keto Food is not only very healthy for you, but your taste buds will be happy as well.
No Need To Be Bored With Your Ketosis Diet
Tips To Keep Ketosis Diet Exciting:
Pour on the Fat! Don’t be afraid of fat. Olive oil and coconut oil taste wonderful and can make boring veggies amazing. Butter and bacon can add incredible flavor to your foods as well.
Shake that Salt. It is okay to add some salt to your foods. Keep in mind, you are not getting nearly as much salt as you did when you ate salty processed foods. So go ahead and shake it on.
Spice it up! I love to add all sorts of different spices and herbs. I have discovered all sorts of different tastes. Just be careful of premixed spices. Often they add extra sugar.
Try New Things: Don’t be afraid to experience new foods. I never had eggplant before but I saw a recipe that looked interesting so I tried it out. It was actually pretty good and easy to make.
Recipes! I have several recipe books on hand and I’m constantly trying out new things. Now it seems my LCHF diet never gets boring.
My favorite recipe book is The Ketosis Cookbook. This cookbook has 370 yummy Keto recipes. I like that it is full of colorful images along with step by step directions. You will never be bored with this cookbook on hand.
Last night my other half, Brian and I took his mother out to Red Lobster for her 80th birthday. And I decided before I went that since I have lost 35 pounds and hit my goal, I would allow myself a Red Lobster biscuit as a treat.
But, when the waiter brought the rolls to the table, I found that I honestly didn’t want one.
I had a wonderful dinner, baked flounder with broccoli and salad. And of course, I smothered the flounder with lots of butter.
But, my point is, I realized that my carb addiction is really under control. 🙂 Eating a low-carb, high-fat diet is the best way to eat if you crave bread.
Many people are addicted to bread. It is really difficult to NOT eat bread products, cakes, and cookies. And worse, once you take a bite it is nearly impossible to stop eating.
And then the cravings are even more difficult to control. And you can’t control them.
I know, because for many years I went through this cycle of trying to convince myself that I didn’t need another piece of cake. But The cravings would make me nuts.
Are you addicted to Bread? Here are some signs of bread addiction:
Cravings for any sort of bread products like cakes, cookies, donuts and other foods.
Inability to stop eating bread products when full.
A need to have bread products rather than other sorts of foods.
The inability to NOT eat bread or other sweets if it is easily available.
If you can relate to most of the points then you may have an addiction to bread. But you are not alone. Most people have an addition to bread, Including me.
I used to get frustrated. I would eat wheat bread or grainy bread thinking that I was being healthy.
But here is the thing. Grains are carbs. And even though they appear to be healthy, our bodies treat them as if they are sugar. So when we eat bread our bodies release insulin. This stimulates our appetites which make us want more.
It is an addictive cycle. Many people who are addicted to bread are also addicted to sugar. In reality, they are the same thing.
If you find that you can’t say no to bread, then you are probably a sugar addict.
Eating on a low carb diet can be a bit of a challenge, especially in the beginning. But once you get acclimated to it, you will easily know what you can and can’t eat in order to lose weight easily.
When I first started my low-carb, high-fat diet, I found it easier to follow a list of what I could and couldn’t eat. Then after a while, it started to click in my brain how to eat.So today I wanted to share my list with you.
It really is simple. You want to avoid anything that has sugar in it. This would include foods that have natural sugars, like root vegetables and starchy vegetables as well as most fruits.
And you want to eat a lot of fatty foods. I’m not talking about fats that are associated with sweets, like donuts. No, I’m talking about foods that have natural fats.
But to make it easy for you, I created a list that you could use as a guide.
What NOT to eat on a low carb diet
Sugar and Sugary foods: Avoid any candy, cakes, cookies, pies, soda, juices, ice cream. (Most processed foods contain sugar and should be avoided.)
Grains and starchy foods: Avoid any kinds of bread, pasta, corn or rice. These are all very high in carbs and sugar.
Beans: Although these are high in protein they are very starchy and should be avoided on a lchf diet.
Root veggies: Most root veggies tend to be higher in carbs because they have more starch.
Sugar substitutes: These are highly processed and fake food. They should be avoided.
Beer and alcohol: Beer and mixed drinks are very high in carbs. There are some spirits that are low in carbs if you must partake. Drinking On A Low Carb Diet
Fruit: Most fruits are high in sugar with the exception of berries. However, berries are easy to go overboard on so I suggest avoiding completely in the beginning of a low carb diet.
Processed Food: I suggest avoiding all processed foods. Processed foods always have extra chemicals and sugar hidden in them. You should avoid all sauces and condiments like ketchup. Always read the label and avoid anything that is more than <1 sugar.
Milk and Yogurt: These tend to be high in sugar and carbs. The low fat are the worst because they remove the fat and add sugar.
Bad oils: Avoid canola, corn, vegetable, peanut, cottonseed and soybean oils. Also, avoid any fake oil like partially hydrogenated oil or margarine.
What TO eat on a low carb diet
It is really all about eating more fat. The more fat you eat, the more fat you will burn.
This isn’t a low carb diet. This is a low carb, high-fat diet. And although it is very important to lower our intake of carbs, it is equally important to increase the amount of fat we eat.
Now, repeat after me….
“Fat is good!”
Eating more bacon, butter and cream was a difficult thing for me to do when I started this diet. I was programmed to believe that fat was not good for me. And, of course, that isn’t true. It is just one of those things that people keep repeating over and over again even though there aren’t any facts to back it up.
The reality is that a body can burn fat as fuel, just like it can burn glucose (sugar and carbs) as fuel. When you burn fat as fuel, you will not see a spike in your blood sugar. So you will feel much better.
If I deprive my body of fat then it will end up storing it. And that isn’t what I want.
Fat First, Protein second, Carbs Last
For some reason, people seem to think that when we talk about a low-carb, high-fat diet, that they need to eat more protein. But that is far from the truth. The reason why this diet works is because by eating more fat and minimal carbs you put your body into a fat burning mode called Nutritional Ketosis rather than the typical glucose burning mode.
Although protein is encouraged and much better than carbs, if you go overboard, the protein could actually be converted to glucose which means you will stop burning fat.
So it is important to remember to eat fat first, protein second and healthy carbs coming from green vegetables last.
If you want to get your body in fat burning mode, I suggest keeping your carb intake below 20 grams.
It is really easy to know what foods to avoid. Sugar, sweets, cakes and bread are obvious. But there can be a lot of sugar hidden in many places where it isn’t written on the label. For example, an average size potato has about 50 grams of carbs. So one potato has enough carbs for two entire days of eating.
It really can hurt your brain when it comes to trying to figure out what you can eat.
I don’t count numbers. I just eat a lot of food that I know is zero carbs (eggs, bacon, meat, fish, olives, cheese, fats) And those that are very low in carbs (green vegetables, cruciferous vegetables).
6:00 My dinner consists of a portion of meat and a huge portion of veggies smothered with some sort of fat. For example, yesterday my other half grilled us some steaks. I topped my steak with some grass fed butter. And we had a salad with some homemade blue cheese dressing. We also had some asparagus and mushrooms cooked in coconut oil.
8:00 pm. I am rarely hungry in the evening, but if I want a snack, I will usually have a bit of cheese or some nuts.
If you have never eaten a low-carb, high-fat diet, then you probably don’t think this is very much food to eat in a day. And you are probably wondering why I’m not hungry.
It really comes down to giving your body what it needs. When your body is satisfied, the cravings go away.
Yes they really will!
And you will not want do eat crap anymore.
It seemed like before this lifestyle I was hungry all the time. I was always wanting to snack on something. If I smelled sweets, I would really go crazy wanting to eat everything.
Now, I simply don’t think about food. I don’t crave it and I don’t feel like I’m missing a thing. When you eat to nourish your body, you feel so much better.
Since living this low carb life, I have realized I use many of my appliances much more than I have in the past. I’m sure it is because I am making more home cooked food which is a good thing.
So today, I wanted to share with you the one tool that I could never be without. And that is my Conair Cuisinart Smart Stick CSB-75BC 200 Watt 2 Speed Hand Blender. I chose this brand because it is considered the best-rated hand blender on Amazon.com. And I have to agree with all of the 5-star ratings that it is the best stick hand blender on the market.
It is really easy to use and comes in a variety of colors. There are two speeds. I like to use the low speed when I just want to break up vegetables or if I want to thicken soups. I used low when I made my low carb cream of mushroom soup.
I love my stick blender because it is so convenient and easy to use. I can leave my food (whatever needs mixing) in its pot or bowl and then I just pull out my stick blender and blend away.
But since it is a mixer, I always make sure I use a taller bowl so it doesn’t splatter. I learned that the hard way when I was making some whipped cream. There was whipped cream everywhere! Opps!
Actually, this hand mixer comes with a 16-oz plastic mixing cup which works perfectly if you just want to make a shake or small portion of whipped cream. I make up whipped cream in less than a minute.
My boyfriend uses it to make homemade low carb mayonnaise. He uses a wide lip mason jar to mix it up with the stick mixer. This way, he can leave it in the jar. He simply puts the lid on it. You can’t get easier than that.
Do you have a stick mixer? What do you use it for?
I have really been experimenting a lot with food since I’ve been eating a low carb diet. So today, I thought it would be fun to share with you how I made a yummy pot of low carb cream of mushroom soup for dinner a few days ago.
My boyfriend came home with 16 oz. of mushrooms and I was worried that they would go bad if we didn’t eat them quickly enough. So I decided to make a big pot of mushroom soup.
I love mushroom soup, but the canned soups always have lots of added crap that we don’t need. And I used to make homemade soup for my kids over the years, so I decided, “What the heck”.
Here is what I did.
In a large skillet, I sauteed one large onion chopped up and all of the mushrooms (pre-sliced) with about 2 tablespoons of butter (grass fed).
Once the onions were translucent, I added 4 cups of chicken broth. Then I brought it to a boil.
Once my broth came to a boil, I turned down to low and added 2 cups of heavy whipping cream and a 1/2 cup of sour cream.
Then I added a bit of pepper, soy sauce, and garlic powder until it tasted the way I liked it.
The next thing I did was take it off the heat and break up the mushrooms a bit with my smart stick hand blender. This helped to make the soup a tiny bit thicker.
The soup turned out really good. It tasted wonderful. I do wish it was a bit thicker.
I am also excited to try out some of the recipes in the 200 Low-Carb, High-Fat Recipes book that I received on Monday. I have been reading it and bookmarked several that I want to try out.
Who knew low-carb, high fat could be so much fun!
Do you have a favorite low carb recipe? I would love to hear about it.
I have been living the low carb lifestyle for a few months now, but I am starting to get bored with the same sort of foods. Although I love eating this way it is easy to run out of ideas of what to make for dinner. I mean there are so many different ways you can make eggs. After a while, you get tired of eggs.
This book has many very easy recipes that I am looking forward to trying.
For example, I love avocados. But it wasn’t until I read this book that I realized how great avocados are fried. I just tried out a recipe and it is really yummy! I think I will be making fried avocados very often.
I want to have lots of ideas for how to eat on a low carb diet because this isn’t just a diet for me. It is how I intend to eat for the rest of my life. It is an entire lifestyle change.
Most of the recipes in this book are very simple and basic. Which is why I think it is perfect for someone who is new to eating lchf. I know when I first started I had no idea what I could eat. This book gives you 200 suggestions.
The author, Dana Carpender, has a great writing style which is very informative as well as entertaining. I found the book very easy to read and really enjoyed checking out the recipes.
I really appreciate that Dana also explains in detail why and how a low-carb, high-fat diet works. This isn’t just a recipe book. It is a book full of valuable information as well.
One thing that I did notice right away is that there aren’t any images like other typical recipe books. But this isn’t a typical recipe book. Who needs images anyway? I don’t. If the recipe has ingredients that I like, I will be sure to try it.
For me, it is about simplicity. I want recipes that are easy to make. I don’t mind cooking, but I hate spending hours in the kitchen. I like meals that the majority of recipes in the 200 low-carb, high-fat recipe book are easy to throw together.