Eating Fat To Lose Weight

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).

I eat until I’m full, then I stop eating.

Here is What I eat on a typical day…

7:00 Coffee with heavy cream and a bit of extra virgin coconut oil. I usually will have two cups.  Learn how to make bullet proof coffee.

10:00 I normally am not hungry, but if I feel a little hungry I may have a small amount of cheese or eat a few olives.

1:00 For lunch, I will eat a hard boiled egg and an avocado. Or if I’m doing intermittent fasting, I will simply drink a glass of bone broth.

Low Carb Steak Dinner
Low Carb Dinner

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.

Want a list of what to eat on a low carb diet? Be sure to read Eating on a low carb diet.

 

Best Stick Hand Blender

Conair Cuisinart Smart Stick CSB-75BC 200 Watt 2 Speed Hand Blender (Brushed Chrome)
Best Stick Hand Blender

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?

Low Carb Cream Of Mushroom Soup Recipe

lchf cream of mushroom soup recipe
Low Carb Cream Of Mushroom Soup

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.

200 Low-Carb, High-Fat Recipes

I am so excited about this book that I just ordered from Amazon.com. It is called 200 Low-Carb, High-Fat Recipes.

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.

Bad Breath And A Low Carb Diet

Being on a Low Carb, High Fat diet has many health benefits and is very effective when it comes to losing weight. And when you limit your intake of carbs you can put your body into what is called nutritional ketosis. This is a good thing as it means your body is in a fat burning mode. By staying in ketosis you will see the pounds begin to drop and you will lose weight.

Read more about nutritional ketosis here.

However when your body is in ketosis, it can cause severe halitosis in some people. The reason is when you are in ketosis the ketones show up in your urine which is why many people who are trying to get into ketosis use urine strips to see if they reached it.

But ketones also show up in your saliva which gives the breath a very bad odor. Yuck!

I notice it in myself and my boyfriend. It is a sort of sulfur like smell. And it really makes me feel self-conscious. I worry that I am offending people when I am having a conversation with them.

The good news is that there are a few things you can do to help deal with halitosis caused from a low carb diet.

  • Slightly raise your carb intake so you are still in ketosis but not so much that it is noticed in your breath. I up my carbs by adding a few berries to my diet. It is just enough carbs where I am in ketosis, yet my breath isn’t as bad.
  • Drinking a lot of water can help as well as it will help to dilute the ketones and make your breath smell fresher. Try drinking water with lemon or lime.
  • I find that chewing sugar-free gum like trident seems to help. I prefer cinnamon or original.
  • A strong mouthwash may help as well.

I want to note here that keto breath has nothing to do with how you care for your teeth or dental hygiene. It is about the odor caused by the ketones in your body.

Where you one of the unlucky ones who experienced bad breath while going through ketosis? How did you deal with it?

Why Are So Many People Fat?

I’m a critical thinker. So when something doesn’t feel right, I ask questions and come to my own decisions based on facts.

When it comes to health and diet there is a plethora of information out there. And lots of opposite information. It is very confusing.

I started thinking about the obesity problem that is going on here in the US and in other parts of the world.

why are so many people obese?
Why are so many people fat?

Why are so many people fat? Why do we have more type 2 diabetes than ever before?

When I was a kid, my Mom and Dad referred to type 2 diabetes as “sugar diabetes” because it was rare that a child would get it. It was an “older” person disease.

I remember being a young woman in the 1990’s. I learned that fats were bad for you. It seemed during this time that everything became low fat or no fat. I remember eating Snackwells and thinking that I was doing a good thing for my body. I wasn’t.

If you read the label of these Snackwells cookies, you will see that they have no nutritional value. I remember the marketing used to talk about how it didn’t include any fat. Fat makes you fat, eat Snackwells.

If you look back in history since the early 1990’s the obesity rate has gone up dramatically and so has type 2 diabetes.

Guess what!? We had it all wrong.

Fat Doesn’t Make You Fat.

sugarThe culprit to obesity is sugar!

Sugar is way more addictive than cocaine. So people keep eating more of it. I was one of them.

Read about my sugar addiction here.

I didn’t realize how addicted to sugar I was. I thought I was eating a healthy diet by eating low fat and counting calories. I was doing it all wrong and making myself sicker.

Today, I noticed that same Snackwell’s has new packaging. It still says fat-free. But now on the front of the box it says, “without high fructose corn syrup, hydrogenated oil or artificial flavors or preservatives”. So you would think that this would be a healthy snack.

But if you take a close look at the label, there is virtually no nutritional value in the cookies. If you look at the label, it looks like there is 14g of carbs and 9g of sugar. And this is just for 1 cookie.

1985 there was 10% obesity in the United States. Now it is up to 35%! Obesity is very common. And it is getting worse every day.

It makes me really sad every time I see a child who is obese. Or when I hear that someone died from complications of obesity.

But my biggest frustrations comes from the fact that many doctors don’t even give their patients the correct information. I’m not sure why. Some say it is because of the pharmaceutical companies give them a kick-back. Others say it is because they were taught the wrong information in the first place.

All I know is it is pretty simple. We (folks in the US) started getting fat after we started eating more processed food which was high in sugar.

What do you think is the cause of the obesity problem? Does obesity affect your life? Do you know someone who is obese or has diabetes?

 

 

I Am Addicted To Sugar

“Sugar addiction is 8 times more addictive than cocaine”. ~Dr. Mark Hyman

The above statement is very scary.

I Am Addicted To SugarI’ve been sugar-free for over 4 months now. It’s funny how when I’m out and about with people, they often offer me sugary drinks or food.

And I joke with them and tell them that

“I get terrible side effects from eating sugar.  It makes me fat”.

And we all laugh.

But it really isn’t a laughing matter. Sugar DID make me fat. It makes you fat and it is making our children fat. And I’m Not talking about the sugar that we add to food. My concern is with all the sugar that is hidden in most foods.

It wasn’t until I started my low carb high fat diet, that I realized how addicted to sugar I was. I knew it by the awful withdrawal my body went through by eliminating sugar from my diet. But it was worth it because I feel amazing!

Sugar Addiction Withdrawal Symptoms

  • Many people experience headaches. (I did)
  • Many people experience body aches similar to the flu.
  • Many people experience intense cravings for more sugar. (I did)
  • Many people experience mood swings or can’t control their emotions. (I did)
  • Many people get the shakes. (I did)

When I was going through my withdrawal symptoms I was really shocked. I wondered, “Could you be a sugar addict”? Many people are. And the sugar addiction could be the root cause of some of the health problems you are having. If you have bipolar, depression, type 2 diabetes, are overweight it may benefit you to kick the sugar habit.

5 Sugar Addiction Symptoms I Experienced

You may be addicted to sugar if…

  • You can’t go without something sweet. Do you crave sweets, processed foods or fruit?
  • You often think about food. You think about when you will be eating next.
  • You get angry or grumpy when you are hungry.
  • Your mood is unsteady, meaning at times you feel great, other times you feel depressed.
  • You have a lot of fat around your belly.

(there are more, but this is just what I experienced.

How To Break A Sugar Addiction

I broke my sugar addiction by eating a low carb high fat diet. You can read more about how I did a low carb high fat diet here.

I had to break the sugar addiction by eliminating the sugar. And I realized that I would be making a lifestyle change. It helped me to compare my addiction to alcohol addiction because it feels the same in many ways. The only difference is my drug is sugar.

Well meaning people, offer me food or drink with my drug all the time. It can be very tempting.

It helps to remind myself of what my life was like before I quit sugar.

I was very heavy and unhealthy. I had joint pain. I got migraines. I was moody. I had bowel problems. I often just felt like crap.

Now I have incredible energy. I have regular bathroom habits. I don’t get headaches and my joint pain is gone. As a side effect, I am dropping the weight. I also want to mention that as a woman of 52 I now have zero problems associated with menopause.

So that is my story. I am addicted to sugar but I don’t let it control me. I control it.

Books I recommend for dealing with sugar addiction.

Best Diet For A Fatty Liver

If you eat a lot of carbs and sugar, are overweight and have a protruding stomach then you may have a fatty liver. I did and so do 20% of folks living in the United States.

I actually had many of the symptoms of a nonalcoholic fatty liver and became very concerned with my health.

In my personal experience, I believe a low carb diet which is high in fat is the best diet for a fatty liver. I found that by eating more fat and cutting out the sugar in my diet I have been able to flatten out my belly. Now I’m 25 pounds lighter and I feel great!

My digestive system is so much better than it was before. I don’t feel bloated and I now have a flat belly for the first time in 20 years! Okay, I don’t have a six pack yet, but at my age, I don’t need one. 🙂

Heal a Fatty Liver

One of the best things you can do to help heal a fatty liver is to eat more fat. I know it sounds crazy, but when you eat more fat, your body will become a fat burning machine. Fat helps to cleanse a damaged liver.

Many people think that eating high-fat foods is what gives you a fatty liver. But actually, it is carbs and sugar that give you a fatty liver, not fat. Think about the beer belly. Most people with a beer belly also have a fatty liver. And beer is very high in sugar, not fat. It is sugar that makes you get a fatty liver, not fat.

Sadly, many children are diagnosed with Fatty liver disease because of their diet. Children today eat a lot of processed foods and sweets. Because of this their litter liver’s are overworked and not healthy.

Fat Doesn’t Make You Fat, Sugar and Carbs Do!

Dr. Hyman who is the author of Eat Fat Get Thin says that “Eating fat turns off the fat production in your liver”. This means that when you eat fat, you are going to raise your metabolism and burn off more fat.

But it’s important that you are eating the right kinds of fats. Corn oils, trans fats, and hydrogenated oils are all very bad for you. The liver needs good fats like coconut oil, saturated fat or Ghee or butter, fish oil and olive oil.

Want to Make your Liver Happy? Here are some things you can do, to care for your liver.

  • Eat lots of green vegetables like collard greens, mustard greens, cabbage, kale, spinach, broccoli, Brussels sprouts and cauliflower.

Check out this yummy kale chip recipe!

  • Another important part of healing a sick liver is to stop drinking alcohol or significantly reduce the intake of alcohol. Beer especially is very high in carbs.
  • I also recommend eliminating as much sugar from your diet as possible and especially avoid high fructose corn syrup.
  • Reduce starchy root vegetables as well as pasta, rice, and bread in your diet.
  • Eat more nuts and seeds. Raw is always best if possible.
  • Eat more cheese and heavy whipping cream. But you will want to avoid milk (even skim milk has sugar).
  • Eat more animal protein like eggs, chicken, fish, pork, and beef (remember to eat the skin)
  • Try this apple cider vinegar drink to help cleanse your liver.
  • Avoid fake food as well as highly processed food. Just eat real food.

I hope these tips help you out if you are concerned about your liver.

If you are concerned about your nonalcoholic fatty liver and you want to begin to heal it, then I highly recommend Dr. Hyman’s book, Eat Fat Get Thin.

What about you? Are you concerned about your liver? Do you think you could have a fatty liver? What steps have you taken to heal it?

What is Nonalcoholic Fatty Liver Disease? Causes and Symptoms

Nonalcoholic fatty liver disease is a condition wherein the liver has excess fat despite the person being a nondrinker or a very moderate occasional drinker of alcohol. Those who drink alcohol regularly or are alcoholic can have fatty liver which is caused primarily due to alcohol consumption. However, many doctors are of the opinion that fatty liver caused by alcohol would lead to cirrhosis and it is liver cirrhosis that gets diagnosed eventually and not fatty liver.

Nonalcoholic Fatty Liver Disease Causes

The liver is a large organ on the right side of your body. The liver serves the function of storing fat and releasing it when the body requires it. The liver also helps in breaking down the fat when it is stored for easier absorption by the cells of the body. When the liver stores excess fat due to one or more reasons and when it is unable to break down the fat, the accumulation of the excess fat leads to scarring and inflammation of the tissues in the liver. This is the beginning of nonalcoholic fatty liver disease In rare cases, it can lead to liver failure. 🙁

What is Nonalcoholic Fatty Liver Disease?
Poor lifestyle choices can not only make your fat, but it could be giving you a fatty liver.

There is no one or single cause of non alcoholic fatty liver. Several health conditions and factors can contribute to the fat buildup in the organ.

Poor lifestyle choices (smoking, drinking alcohol, a high sugar diet) along with several other health conditions can cause a fatty liver. Also if someone takes a lot of medications even over the counter ones like like tylenol they can be adding stress to the liver.

It must be noted that the liver would always store fat for the body and that is not dangerous. It is worrisome when the liver stores excess fat and that cannot be broken down or is not absorbed by the cells of the body later.

Once the scarring and inflammation begin, treatments should be recommended to prevent or manage nonalcoholic steatohepatitis. Untreated and uncured, this can lead to nonalcoholic fatty liver disease induced cirrhosis.

The scary thing about non alcoholic liver disease is that you could have over 90% of liver damage and not even know it, because your body is acting normally. You can’t go by how you feel when it comes to the liver.

There are many health conditions and even medical treatments that can facilitate the causation of non alcoholic fatty liver disease. Some of them are gastric bypass surgery, high cholesterol, high levels of triglycerides, metabolic syndrome, obesity, polycystic ovary syndrome, sleep apnea, Type 2 diabetes, underactive thyroid or hypothyroidism an underactive pituitary gland or hypopituitarism.


Nonalcoholic Fatty Liver Disease Symptoms

There may or may not be any non alcoholic fatty liver disease symptoms at the outset. During the first few years, most people don’t even realize that they may have a fatty liver. When the condition worsens or begins to worsen, non alcoholic fatty liver disease symptoms include pain in and around the liver, usually at the upper right abdomen. Sometimes people have some pain in their right shoulder. Or they may experience bloating. Some people experience the whites of their eyes turning yellow. There may be itching on the bottom of your feet or the palms of your hands.

One of the biggest signs that you may have nonalcoholic liver disease is that there may be a large belly also known as a beer belly. Or you may be experiencing excess bloating. Some people also experience right shoulder pain.

The good news is that the liver can totally regenerate! However it does take time to get the liver healthy once again.

image courtesy of freedigitalphotos.net

How To Eat Coconut Oil?

How to eat coconut oil
100% Organic Extra Virgin Unrefined Coconut oil. Yummy!

There is a lot of mixed messages out there about fat and weight loss. I’m sure you have heard people say to eat low fat if you want to lose weight.

I’m here to tell you that in my experience, that advice is wrong. Thank God I decided to try the radical thing of eating fat to lose weight.

I know what you are thinking. Because I thought the same thing!

“Eating Fat! Yuck! LOL!”

I mean when I thought about eating fat it sounted disgusting. But the reality is, when you get more fat in your body, your body will burn more fat.

When you eat more good fat you will lose weight. Fat is good for you.

Coconut Oil Helps With Weight Loss

Coconut oil is a saturated fat that is good for you!

Now at first, this was hard for me to wrap my head around because I had been programed to believe the opposite.

“Isn’t saturated fat bad for you?”

The truth is coconut oil can actually help you lose weight. The more coconut oil you eat can actually help you lose weight. Coconut oil helps you to feel so satisfied. Your body will be so happy.

I’m proof of that. Since eating a high fat diet which includes lots of coconut oil I have lost over 25 pounds. That is approximately 2 and a half pounds a week. And I feel better than ever.

This is huge for me as a woman over 50. Losing weight has always been a real struggle yet I have found that eating more fat and less carbs has really been the easiest thing I’ve done. And I don’t even have to work out.

Coconut oil is a great replacement for corn oil or vegetable oil as it is a much healthier option. I use organic extra virgin coconut oil. I even add it to my morning coffee.

I find that by using coconut oil in my cooking and coffee I feel fuller so I don’t want to eat in between meals. This is huge for me because in the past my biggest challenge was hunger and snacking. I can now go for several hours without feeling hungry.

Since eating a high fat diet which included large amounts of coconut oil for a month so far, I have lost an average of between 2 and 3 pounds a week!

But here is the most important thing,

I feel great!

I have so much clarity, I feel great and I get compliments on my skin and hair.

5  Ways To Eat Coconut Oil

  • You can eat coconut oil straight out of the jar if you want. I love that the unrefined coconut oil has a bit of coconut taste. I let it sit on my tongue for a few moments until it melts and then I swallow it.
  • Add coconut oil to your morning coffee or tea. (don’t knock it until you try it). Learn more about bulletproof coffee here.
  • Saute Vegetables with Extra Virgin Coconut oil rather than corn oil or vegetable oil.
  • You can roast vegetables with it. Simple put some heated coconut oil over your choice of veggies and cook on a cookie sheet for about 20 minutes in a 350 degree oven. My personal favorite is roasted brussels sprouts.
  • I like to mix coconut oil with hot water, cocoa powder, stevia and a bit of heavy whipping cream. This is my own version of hot cocoa.

Hopefully I gave you a few ideas on how to eat coconut oil. Also if you google coconut oil bark you will see lots of recipes for making coconut candy. I haven’t tried these yet as I really haven’t had any cravings for sweets on this diet.

What about you? Do you eat coconut oil? If so, what is your favorite way. to eat it?