A Ketogenic Diet For Beginners

If you are curious about a Low-Carb, High-Fat diet then The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle is a for you. It is a very easy read that anyone will be able to understand.

The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

There are 3 sections to this book. The first section is about the Ketogenic Lifestyle. In this section of the book, we are taught how the body works and what you will need to eat on a ketogenic diet. The book gives you a list of what you will need to remove from your kitchen and tells you what can stay. It also lists what you will need to shop for and what you will want to have on hand.

It also shares with you what to expect. For example, many people experience a keto-flu. It is simply a normal part of withdrawal. This is what happens when we give our body good nutrition. Once you get past the “flu” you will feel better.

The middle section gives readers a 14-day meal plan so you clearly understand what to eat for breakfast, lunch dinner and even snacks. A ketogenic diet is pretty easy. You simply eat more natural foods. But many people find that they need structure. I like that the author lays out a clear meal plan on what someone should eat for 14 days on a ketogenic diet. It makes it very simple for anyone to follow.

The last section of the book is full of recipes, 75 to be exact. The recipes are very easy to follow and most of them don’t have a lot of ingredients which can save you money in your wallet.  And most of the ingredient are things you already have in your kitchen. There is a good variety of recipes and different ways to cook them. The best part of having all the recipes right here for you is that you will never bet bored with your ketogenic diet. When you eat amazing delicious food, you won’t be missing the carbs and sugar.

The only thing that is missing in this book is images of the food, but really it isn’t something that is needed. The descriptions of very clear so they are easy to understand.

I also like that there are recipes for those who can’t eat dairy or are gluten-free. There are also many vegetarian recipes. So everyone can find something that they will love.

There are also suggestions on how to eat out. This is a very important part of a ketogenic diet that many people don’t think about. But most restaurants don’t have a low-carb menu. So eating out can be a huge challenge. No worries. This book has you covered.


Stress and Weight Loss Resistance

One of the things that I learned while eating a low carb diet is that my body doesn’t react well to stress. One of my biggest challenges that I had while losing weight was my body holding onto the fat even though I was eating 100% the way I had planned.  I quickly learned that the cause of my weight loss resistance was the stress in my life and the pressure I was putting on myself. 

 

Stress and Weight Loss Resistance

I’m sure there is a chemical reason stress seems to slow down fat loss, but I choose to believe that it wants to protect us. So with this in mind, what I would do is focus on keeping my body and spirit calm. So I learned early on, that if I wanted to help my body lose fat easily, I had to learn to treat it better by eliminating the stress in my life. It took some time, but I have been able to create a calm lifestyle that helps me keep the weight off.

I thought that it would be beneficial to share some of my favorite stress relieving activities with you here. Here are some of the things I found that helped me release fat and keep it off.

Get Enough Sleep

Getting enough sleep is the most important and number one thing you can do to eliminate weight loss resistance. Our body does a lot of recovering during the night while we are sleeping. So it is really important to get a good 7 to 9 hours of uninterrupted sleep.

Understand Thoughts are Things

Something that I learned about myself early on in my life is that I’m an overthinker. I want to try to dissect and figure out everything. I would actually sabotage myself by thinking negative thoughts. I had to really make myself stop this. And it was hard, because the “overthinking” was something that I had done for years. So I needed to constantly remind myself that sometimes things just are what they are. I needed to simply let it go. I would constantly remind myself that what I thought about was what I brought about. So I decided to think better thoughts. And this was a huge challenge. But over time, I got better at it.

It takes time to change your thoughts. But it is imperative if you want to lose weight. Perhaps down the road, I’ll write more about the law of attraction, but let me just say this. If you are a negative thinker, you will sabotage your weight loss goals. This is something you must address, especially if you want to eliminate some of your stresses. Now would be a great time to read up on the Law of Attraction.

Create A Calming Atmosphere through your senses

A healthy lifestyle is about touching all of your senses. Of course, we affect the taste but I find it is important to also stimulate the sense of smell and the sense of hearing.

For example, the sound of music and calm me down in a matter of seconds. Listening to music that relaxes you can make a big difference when it comes to weight loss resistance. I listen to music at home while I’m cleaning and I listen to it in my car. I also listen to music while I’m working out. It always gets me going and makes me feel amazing. Music is very helpful when it comes to dealing with stress.

And for my nose let me just say, I love essential oils and candles. Different fragrances do different things for me. Some make me feel good, some calm me down and others give me energy. For example, lavender is very relaxing. I love to infuse lavender oil before bed because it relaxes me and helps me fall asleep. On the other hand, I love lemongrass in my shower. It just invigorates me. I love experimenting with different smells and you should too.

I have a favorite sent called Joyful Spirit that I infuse at home and I keep with me at work. It just keeps me even keel and I feel more upbeat. If you love essential oils, you may want to think about an essential oil infused bracelet so you can always keep your favorite fragrance with you.

Exercise

I am not an exercise junkee. No, not even a little bit. But I do try to be active every day and at least walk. I make sure I get outside in the sun which is very healing and if I can’t get outside, then I walk on my treadmill. All I know is that I always feel so much better after exercise than I do before.

Hugs and Love

Through this process of losing weight with low carb, High Fat, I learned how to love myself. And more importantly, I learned to open up and let others in. I am now an emotional huggy bear. I am just so full of joy, I want to share it with everyone and I find myself hugging everyone. Hugs are very healing. They feel amazing. So I try to get and give hugs daily.

Stress and Weight Loss Go Hand In Hand

It is pretty neat actually how our bodies seek to protect us. But I think it is also pretty neat that we can nurture our bodies and get rewarded by losing weight and living longer while enjoying a healthy and happy life.

 

 

 

Stevia Water Enhancers

Do you drink enough water? Most of us don’t. I know I never did. I might sound a bit weird, but I genuinely don’t like the taste of water and for that reason, I have a difficult time getting in enough. And water is important for keeping your body healthy and hydrated. Drinking water helps to cleans your system and it helps keep your breath fresh as well.

So recently I have started a few strategies to help me drink more water. For one thing, I drink hot lemon water as a way of cleansing my system.

Drinking water can also help to support your weight loss and dietary efforts.

Recently, I have started adding water enhancers to my water.   All I need to do is add a few squirts and I get a wonderful fruity flavor. Now I drink more water than ever before.

I also would like to mention, if you want the best quality drink it is best to use fresh spring water or filtered water and you will be less likely to be drinking any unwanted chemicals.

Stevia Water Enhancers

When choosing a water enhancer, I choose the ones that don’t contain sugar or artificial sweeteners. I try to be as natural as possible and that is why I endorse products that contain stevia which is a natural product. I like that I get to control the flavor. The more drops I add to water, the more intense the flavor is. Just add so ice and you have the perfect way to hydrate on a hot summer day.

A stevia-based water enhancer, like Sweet Leaf, is also beneficial to a diabetic who is trying to avoid sugar and not raise his or her insulin levels.

Sweet Leaf Water Drops

Sweet Leaf Water Drops comes in a large variety of flavors. My favorite is Peach Mango but they also have raspberry Lemonade, Lemon Lime, and Strawberry Kiwi. These water enhancers are a great way to refresh any glass of water without adding unwanted sugar or dies and food colorings. It is keto friendly so it helps satisfy a sweet tooth without giving you the added calories and sugar.

When using these drops, a little goes a long way. You will only need a few drops. And if you really want a special treat, try adding a few drops to sparkling water. It almost tastes like sprite except you don’t get all of the chemicals. This is a great option if your kids like sodas. They will be happy and you will appreciate the fact that you are helping them to be healthy.

I also like to add Sweet Drops to my hot beverages as well. The caramels drops taste great in a cup of hot vanilla tea or sometimes I’ll add the coconut or chocolate flavored drops to my morning bulletproof coffee. Sometimes the extra little kick is nice.

 

 

 

 

 

What are the Healthy Foods To Eat?

It is pretty sad that we live in a time where children and many adults don’t know the difference between real food and processed food. But what is really sad, is that many adults don’t really care what they eat or what their children eat. I know that sounds harsh and it is. I mean I know people really want to be healthy and live longer but it is so much easier to just grab the processed food. In the US we seem to eat just to eat, rather than eat as a way of nourishing our bodies.

I know for me, and my sugar addiction I would buy simply eat what looked good and what on sale. I really didn’t spend a lot of time thinking about what are healthy foods to eat. But now I know that health and the lack of good health are directly related to the food I eat. We really are what we eat.

For example, a diet full of fake food and highly processed food is linked to obesity, heart disease, and diabetes. I don’t know about you, but I certainly don’t want any of these.

So What are the Healthy Food To Eat?

Figuring what is healthy and not healthy is actually pretty simple. Really they fall into two categories. Real Food or Fake Food. Here is how to decipher the difference.

Real Food doesn’t come in a box and it doesn’t have a UPC code. Real food normally has 1 ingredient or ingredients that are clearly other foods. For example, if you read the label of salted butter. The ingredient will simply say cream and salt. You can’t get any simpler than that. Real food also grows from trees or vines or perhaps they come from the earth. These are the healthy foods to eat.

When choosing fruits and veggies it is a good idea to choose organic and a lot of the produce in the supermarket are genetically modified or a full of chemicals. This is not good for you.

When you eat dairy products, try to stick with cheese. And when you choose eggs to go for the free range eggs. And when choosing meats choose meats from animals who were raised eating grass rather than corn.

I know it is confusing what to eat in order to be healthy. But once you start learning it gets much easier. The important thing is to simply begin by eating less processed foods. If something has ingredients that you can’t pronounce, it probably isn’t healthy.

Another thing to consider is whether or not the food would spoil if left out for a time. If you place a piece of fruit out it would eventually spoil. However, if you set out a twinkie or a cookie, it would take a long time for it to spoil. So it probably isn’t very healthy.

How the Low Carb, High Fat Lifestyle Rescued Me from My Genetic Curse—Diabetes

Earlier this month, Brian, my life partner shared his story with you. He was able to turn his health around. More importantly, he has added many years to his life. But I’m the lucky one because I get to spend those years with him.

You can read Brian’s story here…

One of the people who helped to keep Brian motivated was his good friend, Steve. I think it made things easier at work, having someone else who was living a low carb lifestyle.

These men are an absolute inspiration and I am very proud of them!

I asked Steve if he would share his testimony with my readers. Below is his story.

 

How the Low Carb, High Fat Lifestyle Rescued Me from My Genetic Curse—Diabetes

By

Steve Butz

If you’ve taken the time to read Brian’s testimonial prior to my own, I’ve already been introduced. Brian and I are coworkers and friends. Craft beer drinking buddies, although we’ve reduced that pastime considerably since we both discovered the Low Carb High Fat (LCHF) way of life. Even though we see each other every workday, we stumbled upon LCHF independently and, coincidentally, right around the same time. Having Brian and Wendy to bounce around ideas, experiences and discoveries has been a tremendous advantage for me and, I feel, to them, as well. So when Wendy asked if I’d be interested in sharing my testimonial, I was more than excited to oblige.

I feel I’ve found a tremendous “secret.” I say secret because the info every person struggling with weight, high blood sugars and diabetes should know is kept hidden by Big Pharma, our government and others around the world. The food pyramid, which the mainstream authorities have recently replaced with “the Plate”, are guidelines that fail to incorporate important scientific research that bears out the truth about nutrition that can cure diabetes and defeat obesity. Simply put, the Food Pyramid and Plate guidelines are misguided and all one has to do is look at the obesity and diabetic epidemics of the past 40 years to notice. Yet, physicians around the world continue to dispense poor nutritional advice, right along with oral diabetic meds, statins, and insulin. In essence, they’re keeping us all fat and sick and they’re not going to change anytime soon because there’s way too much money involved.

My brother is a progressive internal physician. He texted me one night and told me I had to check out dietdoctor.com. He said I’d find the information captivating. He was right.

After watching a video presentation on reversing diabetes by Doctor Jason Fung, a Canadian renal physician who works with diabetics, I was convinced LCHF was worth a shot. Fung promised that as soon as a person cuts all the nasty carbs from the diet and replaces those calories with healthy fats like olive oil, butter, eggs, bacon, cheese, nuts, and mayonnaise, blood sugar will come down and stabilize on its own and weight will begin dropping off. So I said farewell to bread, pasta, rice, potatoes, chips, pretzels, crackers, pizza, candy, cakes, ice cream and other desserts. And YES—Beer. That one was tougher than the rest, but I promised myself 15 weeks without beer to see how I could change myself. To me, this was a life and death decision, so it was going to get my best shot.

Fung explained that once we stop barraging our bodies with excessive carbohydrates, our fatty livers start to shed the fat and begin functioning normally. Fatty liver can be reversed in two weeks on the LCHF plan. The pancreas fat takes ten weeks to lose. That’s why I gave myself a 15 week promise on the strict induction phase of the LCHF plan—so that I could be sure my liver and my pancreas had time to lose the fat and start functioning properly again.

Perhaps the most important detail from Fung centered on insulin, a natural hormone found in our bodies. Fung said insulin is a fat-storing hormone secreted by our bodies, sometimes in enormous amounts, to deal with the onslaught of those nasty carbs and the resulting glucose that overwhelms our bloodstreams.

What does insulin do? It stores all that glucose as fat. It works quickly and tirelessly to rid our bloodstream of the glucose from carb breakdown and it stores the glucose as fat. So, Fung reasons, take away those unhealthy carbohydrates and you take away the need for insulin. Take away the need for insulin and you take away the fat storing. It’s as simple as that. Diabetes isn’t a sugar issue; it’s an insulin issue.

Amazingly simple logic. “That’s it” I thought? “I can do that. I can lose the carbs and restrict the insulin that’s keeping me fat and I’ll see where I end up.” And I began immediately.

I’ve been a diabetic for nearly 20 years and insulin dependent for 8 years. When I was diagnosed as a diabetic, I was told that diabetes is a progressive, incurable disease that requires oral meds and ultimately, insulin. More and more insulin as I age until I finally die from complications of diabetes. That’s the course I was on. It started with low doses of Metformin. Then higher doses more frequently. When that wasn’t controlling my blood sugars, I added Glipizide, a more powerful, glucose-reducing med. I watched my diet and stuck to the Pyramid, cut back on servings, took meds, exercised and still, my weight was up, my sugars high. When I went on insulin to treat my high blood sugars, I was treating a symptom but exacerbating the real problem—insulin resistance. I was pretty much devastated. I didn’t want to go to insulin because that was admitting defeat. It was giving in to the notion that my diabetes is out of control, incurable and that I’d follow the family genetic curse and die in my early 60’s, if I even made it to 60.

Now, with the discovery of LCHF, I feel like I’ve beaten the genetic curse. Low Carb High Fat is my Excalibur and I’ll use its magic to fight diabetes and obesity. In six months, I have become healthier than I have been in 30 years and all it took was some education, curiosity, and determination. Oh, and a lot of tinkering around with what was working and what wasn’t working. That’s where it was really cool to have Brian and Wendy around because we’d compare notes, dig for information and knowledge and share all that we were experiencing. The support was a tremendous help for me and I’m sure it saved me a lot of trial and error.

Consider these numbers after 6 months of the Low Carb High Fat lifestyle:

  1.  230 lbs to 177 lbs – 53 pounds lost.
  2. Size 38 pants (busting out of them, but too vain to go to size 40) to size 34.
  3. 9.8 A1c (on meds) to 6.1 (without meds).
  4. No energy (except enough to fall into a chair after work) to high energy (enough to exercise each day with vigor).

Allow me to elaborate a bit. In October, 2015, my Hemoglobin A1c was 9.8. I was taking all my meds and insulin and the test results were still scarily high, considering a normal result is 6 or less. At 5’9”, my weight was up around 230, I had no energy and I was feeling defeated. I upped my insulin in the ensuing months, made sure to work some exercise in, watched my diet and gave my best the following five months. In February, 2016, my A1c registered 7.8. After all that effort and medication, the number was still way too high.

Can you feel my desperation? This is when my doctor-brother, Todd, directed me to dietdoctor.com. It’s also why the 2-week challenge on that site was pretty much life and death for me—if this didn’t work, I felt there was no escaping the claws of diabetes. My mother died at 62 from complications of diabetes.

Her father died at 58. At 53, I was way too close to that general age and way too unhealthy. I was facing my mortality and it was downright devastating to contemplate an early death and all the lost years with my daughter, my wife and my family and friends. In my mind, there was still a lot of living to do.

Along with throwing myself into some pretty fascinating educational videos on dietdoctor.com, I also tore through a number of books on the subject, among them: The New Atkins for a New You by Dr. Eric Westman of Duke University; Why We Get Fat and What to Do About It by Gary Taubes and The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, MD. What I found in all this personal research is that there’s a whole body of nutritional research available that just (for some ungodly reason) hasn’t hit the mainstream. This research holds such promise—reversing diabetes and obesity—that everyone should know about it, but the fact that this information isn’t being taught and pushed by the medical community made me really angry. I gobbled up as much information as I could and I waged war on my diabetes…and all those who should have educated me through the years instead of medicating me.

Let me tell you this—when I gave this a whirl, I really felt that this was too good to be true. The next great fad. Something that would work for others, but wouldn’t work for me. To say the least, I had my doubts. But those doubts didn’t last long.

Once I quit putting bad carbohydrates into my body, my blood sugars dropped from the 150s into the 90s. I hadn’t seen steady 90s in decades, even with medication. At times, my sugars started dropping pretty low because, remember, I was still on full doses of oral medication and insulin. My brother advised me to cut all my meds to keep my sugars from bottoming out and, within a week, I was drug free and my sugars were still testing in the 80s and 90s. The immediate results floored me. And they also gave me hope that this was the miracle for which I was searching.

I started LCHF March 3rd, 2016. I began losing weight immediately. I dropped my meds completely, felt more energetic and in the first month, I was 18 pounds lighter. Without all the carbohydrates in my diet, I had transformed my body from a glucose-storing machine to a fat-burning engine that was eating up my storehouses of fat. I was still eating unprocessed meats like chicken, fish, beef, bacon and pork and the carbohydrates I still kept in my diet were green veggies like spinach, lettuce, asparagus, celery, broccoli, avocados, etc., but what was different was that I added healthy fats to my diet—you know, the same fats that we’ve been told to stay away from for 40 years, like butter, mayonnaise, bacon, heavy cream, full fat cheese. My body was converting to fat-burning since it didn’t have the usual onslaught of unhealthy carbs, so the fat I included in my diet became the most efficient fuel I could feed myself. And my body was eating it up!

When I saw my nutritionist in May, she was startled with the amount of weight I had lost. It was a pleasure seeing her reaction. When she went to record my weight in the chart, she stopped and said, “Wait a second. Get back on that scale.” She thought she had made a mistake because, at this point, two months into the LCHF lifestyle, I was 27 pounds lighter. She wanted to know what I was doing to lose the weight and I was glad to discuss my lifestyle change and all the benefit I was feeling.

Three months later, I had my routine blood work drawn and I saw my doctor. He’d already heard about my switch to LCHF because he’s married to my nutritionist. When I saw the doc in August, I was 45 pounds lighter than I was in February. My A1c was lower than he’d seen it in years and all this was accomplished without the medication that I’d depended on for so long.

Thing is, I sense that he’s not quite convinced yet that this is something that I can maintain. I’m positive he’s been privy to all kinds of weight loss fads through the years and I’m guessing he’s thinking this is one more. So that’s part of my incentive to keep going with this. When I go back, I want to show that this is still working; that it’s a permanent fix.

It’s been over 6 months since I’ve had bad carbs. No breads, no sugars, no desserts, no pastas, no junk food. The amazing thing is, I don’t miss any of those foods. I get such pleasure from the healthy foods I’m eating now and I’ve converted my kitchen into my very own LCHF pantry. I enjoy the taste of foods so much more—olives stuffed with blue cheese, rich buttery creamy crab soup, bacon, nuts and cheeses, guacamole. I never thought I’d be eating this way without feeling deprived because, after all, I’ve always been a junk food junkie who couldn’t do without a fast food burger, fries, soda, Extra Crispy KFC, Olive Garden pasta and breadsticks. But I swear to you, I feel so good now that all those bad, processed foods are out of my system that sticking to the LCHF way of life is not only a pleasure, it’s my preference.

Less than a year ago, I had no means to improve my health and I was scared that I was quickly heading toward all the bad things that diabetes holds, but now, I feel more vibrant, more energetic and healthier than I ever thought possible and it’s all a result of LCHF. It’s literally a crime that this nutritional and health information isn’t in the mainstream and that it’s circulating in underground channels. But a truth this bold and transformative—a truth that can reverse diabetes and help resolve obesity and solve many other health-related issues—will not be kept silent for long.

That’s why this testimonial is important for me to share—because if anyone out there is feeling the same desperation as I was, it’s important to know that there’s a way out. A proven, scientific way out. All you have to do is follow the research, read as much as you can, observe how your body reacts and personalize the LCHF way of life with the foods you really prefer and love. Nature will take care of the results.

Finally, I need to thank Dr. Eric Westman for stepping outside of the box at Duke University and promoting the LCHF lifestyle. Thanks to Dr. Jason Fung, whose video on Reversing Diabetes was the most common-sense, informative and powerful videos I’ve seen. Thanks to Dr. Andreas Eenfeldt, who started dietdoctor.com with the ambition of helping a world of obese, diabetic, unhealthy and underinformed people. Thanks to my brother-doctor Todd, who opened up a whole new world of possibilities for me. And thanks to Brian and Wendy, who have been powerful supporters and partners in my search for a better way of living. All of these people are instrumental parts of my success team.

Steve,

Thank you, from the bottom of my heart, for sharing your story. It was way more than I expected and so much appreciated. I know you will be helping many people who have struggled with weight loss and type 2 diabetes. You are an absolute inspiration!

Hugs, Wendy

Brian’s Low Carb Weight Loss Success

Throughout this website, you have heard me talk about, Brian who is my amazing boyfriend. He and I decided to get healthy together back in March of 2016. He is such an inspiration and I’m so very proud of him.

I have asked him to please share his story with my readers as I think it may be helpful to many of you. Brian has basically reversed his type two diabetes and has improved his overall health. 🙂

Here is his story… (images coming soon)

2015
2015
2016
2016

 

 

 

 

 

 

 

Hi, my name is Brian I’m 58 and I want to let you know that the Low Carb High Fat way of life really works. In March of 2016, I was 237lbs Type 2 diabetic, high blood pressure hi cholesterol. I was following my doctor’s advice on what to eat and how much. I was exercising every other day on the bike and weights. The only thing I didn’t stop is drinking beer. Not that I drank all the time but I did indulge on the weekends. I wasn’t losing any weight actually I was gaining.

I kinda gave up, I figured I would be on medicine for the rest of my life and my dosages would just keep increasing. Then in March I saw an infomercial by Mark Hyman M.D. We bought his book and started to read it. So Wendy and I decided to give it a try. We used the book Eat Fat Get Thin and Diet Doctors website to help us.

It was tough the first 2 weeks but once we got past the initial cravings it got easier. Being diabetic I needed to stay the course on the strict part of low carb for at least 8-10 weeks to clear my pancreas of all the toxins. I quit taking my cholesterol medicine right away. I didn’t stop taking my other medicines although I did experiment doing stopping for periods of time. I was monitoring myself so I would know how my body was reacting. 1 month into doing this change of life way of eating I had blood work done. My cholesterol was up slightly but not out of line and that’s with no medicine. My blood pressure and blood sugar were good as well. This was a great sign yes I was still on my meds for blood pressure but my readings were lower. My blood sugar was also lower than it had been. I had my doctors appt. the 3rd week of August with all the blood work this was my physical. I was really looking forward to this.

The results are in. I’m down to 189 lbs. My A1c was at 5.5, my blood pressure was normal and cholesterol was better than when I was on the meds. After consulting with my doctor I’m off all my medication. I do take a daily vitamin for diabetics, Fish oil, Flax seed oil and psyllium husk. I’m still monitoring myself. My BP is normal and my blood sugar is staying between 100 and 120 which is boarder line diabetic.

I still have a few pounds to lose but my body has leveled out for the moment which means that ‘s the weight my body likes. I wasn’t doing any exercising while losing weight. I feel good and look a lot better. To lose almost 50lbs in 5 months is tough and when you get older it gets even tougher. But with this way of life it wasn’t hard at all. While I have lost close to 50lbs, Wendy has done well losing around 37lbs.

My doctor was amazed as well and told me to keep the course. We are doing the full blood work up in February to make sure that everything is still OK. You must monitor yourself if you have any medical problems. The great thing that happened through this is that a good friend of mine at work was also doing the low carb no fat way of life. He started it about a week before me. He had the same health issues as me but was worse on the diabetic problems.

The funny thing about us doing it is we had no idea that we were each doing it until one day we started talking about our issues and what we were doing to change things. His brother which is a doctor is the one that told him about it. His brother was there to bounce questions off of. That helped the 3 of us if we had questions about what we were doing.



 

How To Maintain A Low Carb-High Fat Lifestyle

One of my concerns about living low carb, after hitting my goal, is maintenance. I feel wonderful and healthy by eating low carb, high fat. But I don’t want to continue to keep getting thinner. However, I don’t ever want to go back to eating the way I did in the past. And of course, there is always the fear of going back to being fat again. You hear about people gaining it all back and that will NOT be me.

I tried to research it online and found that most people who were successful with losing weight on LCHF stayed on the diet for the rest of their life.

LCHF is a lifestyle, not a diet!

But wouldn’t you keep on losing weight? And does this mean I would never be able to have carbs again?

I learned from others that your weight loss tends to naturally slow down the closer you get to your goal. This was true for me. It is almost as if your body knows where you need to be in order to be healthy.

I have found that I can maintain my weight while eating a bit more carbs. For example, last weekend I wanted to drink beer. And I don’t like the light beer. I’m an IPA girl! And beer is very high in sugar especially the IPA’s. But I didn’t gain weight because everything I ate that day was pretty much zero carbs. (But don’t worry, I am still getting lots of nutrition).

In order to keep from gaining, I keep my carbs below 40 for the day. Most days I keep my carbs around 30. I find that if I keep my carbs below 30 I stay in Ketosis (fat-burning).

Eating low carb high fat is a lifestyle for me, because for the first time in 52 years I feel amazing. My joint pain is gone. I don’t get headaches. And I feel a healthier than ever. So I will never go back to eating sugar again.

Fried Cabbage Bacon Recipe

20160831_111008One of the pluses on eating a high-fat diet, is that I have discovered many new foods. I don’t know if my taste buds are changing or what, but I am really craving cabbage lately.

So I wanted to share with you one of my favorite cabbage meals that I love. And that is cabbage with Bacon. When you prepare this meal the cabbage is so tender and sweet. You just can’t stop eating it.

What you need:

1. Good Size head of Cabbage cut into small pieces or use 2 bags of cole slaw mix. (Green or purple cabbage will work).
2. 5 pieces of bacon.
3. 1 medium onion.
4. Salt and Pepper to taste.

It is really easy to make. All you need is a good size head of cabbage, 4 or 5 slices of bacon, one large sweet onion.

Cut up the bacon into smaller pieces and place into a pan. Heat over medium/high flame until it is crispy.

Remove the cooked bacon and leave the oil in the pan.

Now add the cut up onions and cook in the bacon fat until they start to become translucent.

Next, Add the cut up cabbage and turn the temperature down to medium. I like to put a lid on it and let cabbage cook for about 3-5 minutes. Then I turn cabbage over for a few more minutes.

Once cabbage is cooked, add the bacon back in and add salt and pepper to taste.

If you don’t have bacon on hand, you can make up fried cabbage as a side dish. I cook it in extra virgin coconut oil and it is delicious. I also like to add in a bit of onion powder or garlic powder.

Be sure to check out these 200 low-carb, high-fat recipes.

My Low Carb High Fat Lifestyle Choice

Throughout this website and on most of my posts you will see that I refer to “low-carb, high-fat” as a diet. Today I want to clarify that for me it’s a lifestyle.

Low Carb High Fat Lifestyle

Yes, back in March 2016 it started out as a diet. I was going to support my boyfriend and do this with him. I was hoping to shed a bit of weight.

But then I experienced so many miracles that I have realized that LCHF is a lifestyle choice. And it is a lifestyle that I recommend for anyone who isn’t happy with their overall health.

Here is a short list of some of the changes (some huge, some small) that I have experienced on low carb, high fat.

Low Carb Lifestyle Benefits

  • Losing weight is easy peasy because you are naturally in a fat burning state!
  • Mood Swings! For the first time in my life, I feel stable. I don’t have the mood swings that sugar gave me.
  • no headaches. I used to get headaches all the time. Now I simply don’t get them.
  • Poop-okay I don’t want to get gross, but let me just say poop is normal. I don’t ever have all the issues I had before.
  • No more joint pain! As a retail manager, I am on my feet all day long. Since doing LCHF, I no longer experience pain in my knees and joints.
  • I sleep well. Now I am able to sleep on my stomach and I wake up feeling energetic.

My partner, Brian also had some amazing things happen.

  • Reversed his diabetes and is off all of his meds.
  • He is off his BP meds as his bp is no longer high.
  • He no longer snores and he can now sleep on his stomach.
  • His acid reflux is gone.

For me, watching him get healthy has been an amazing experience. I often cry because I am so happy and proud of him. I thank God daily that my man will be with me for many years. I feel very blessed.

So yes, LCHF is a lifestyle, not a diet.

5 Major Health Effects Of Being Overweight

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.

500px-Body_mass_index_chart.svg
BMI (Body Mass Index) Chart

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
Stroke
Heart Disease
Cancer

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?