My Favorite High Fat Low Carb Snacks

If you are following a high fat low carb diet like I am, you may have discovered that after a few weeks you really don’t crave snacks. At least that is what has happened for me. I really don’t have a need to snack in between meals.

But I found that some high fat low carb snacks really helped me get through the first couple of weeks. Here is my list of my favorite hflc snacks.

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Home Made Parmesan Kale Chips

Kale chips! Kale chips are super easy to make. I follow the recipe by Robert Irine for Parmesan Kale Chips. They come out perfect every time and are yummy. Really they are better than buttered pop corn.

Cheese Chips! These are simple to make and perfect if you want something crispy to chomp on.

Nuts are a quick and easy snack, but be careful. If you eat to many you could be packing on too many carbs. I stick with the Brazil and macadamia nuts as they have the least amount of carb.

Cheese and Pepperoni is also something easy to grab on the run. If you want something pre-packaged then buy some full fat string cheese sticks.

Cream Cheese and Celery is quick and easy. My Mom made these for me as a child and I love the flavor combination.

Pork Rinds I love pork rinds because they have a huge amount of fat and will usually cut my cravings within a few moments. It is also nice there there are often a good variety of flavors. But you really got to watch the labels. I actually found some that had sugar in it.

I have found that it is sometimes difficult to find pork rinds in my local stores. So when I do find them, I buy at least 10 bags. But I also found that it can be much for cost effective to just buy them online in bulk. My favorite brand is Pork Clouds.

Need some more ideas? Then you gotta check out the amazing low carb snack ideas in this Everyday Low Carb Snack Recipes For Extreme Weight Loss Book by Linda Stevens. It is full of 37 different recipe ideas for some quick and healthy snacks.

Are you doing low carb? What is your favorite snack?

What is a Ketosis Diet?

If you are researching a high fat, low carb diet then you have probably heard people talk about being in Ketosis.

But what is a Ketosis Diet?

Ketosis is a term used for what happens when the body uses fat for energy because there isn’t any glucose to use. And this is a good thing if you want to lose weight.

When you stop or limit the amount of sugar (carbs) and increase the amount of fat you eat, your body will begin to use your reserved fat for energy and this will help you lose weight.

So A Ketosis Diet is when someone limits the number of carbs that they eat and increase the amount of fat that they eat. When you eat more fat and fewer carbs you will be in a fat burning mode which means your burning fat, not glucose!


And this is great because you will see a difference on the scale and how you feel as well. This state of fat burning is called Ketosis.

I can pretty much tell when I’m in Ketosis because I see the scale move, however, an easy way to tell is to simply use some Keto Sticks.

Using a keto stick is pretty easy. The best time to use it is first thing in the morning. (You simply pee on a stick. It isn’t rocket science. The darker the stick is, the more keto’s you have in your systems, meaning you are in Ketosis.

The Keto Stick will tell you that you are in Ketosis, meaning you are now a fat burning machine! You don’t have to use Keto sticks, but I find them motivating.

Can you lose weight when you are not in Ketosis? Absolutely! But I find when I’m in Ketosis, I am a fat burning machine!

If you want to learn more about Ketosis, than I highly recommend watching “The Case for Nutritional Ketosis” where Dr. Stephen Phinney explains what happens to the body when you are in nutritional Ketosis (strict-low carb diet) and how to use it to lose weight and possibly reverse diabetes.

I hope this helps to answer the question, What is a Ketosis Diet?

What are your thoughts about Ketosis? Have you ever done an extremely low carb (Ketosis) diet before? What were the results? I’d love to hear from you.

 

Low Carb Diet Side Effects

ID-100398483There are a few low carb diet side effects, but the biggest one is you will lose fat. And that is an awesome side effect!

But really there are a few low carb diet side effects, especially in the beginning. Some people experience more or different issues because we are all different. Some folks are lucky enough to not have any side effects.

Headache:  I had two side effects from eating low carb. The first few days I had a headache along with a sort of fogginess. I found it a bit difficult to focus on things. But this only lasted a few days.

Leg Cramps: Also I had a problem with being working in the early morning with leg cramps. I still get them once in a while. But I find it happens when I don’t drink enough water. So I make a conscious effort to drink more water throughout the day.

I also found that adding a magnesium supplement along with my daily multi-vitamin helps. Or sometimes I simply add a bit of epson salts to my bath water.

And because most high-fat foods contain less salt, I added extra salt in my diet. I even add a bit of salt to my ice water. I find the extra salt in my diet helps to reduce the cramps. If I want something salty I will often grab a dill pickle and it seems to give me some extra sodium.

Some other side effects are:

Induction Flu: Many people also feel flu-like symptoms in the first couple of days. Some people feel weak and have no energy. Others have a headache like I did. Something that can help is to make sure you are getting enough salt in your diet. Some ways of adding more salt are to drink water with a bit of salt in it or you can just have a cup of chicken or beef bouillon or bone broth.

Heart Palpitations: Some people notice heart palpitations in the beginning as well. Usually increasing your salt intake will help reduce heart palpitation.

Bad Breath: This is something that will pass the longer you are on the diet. Simply use a sugar-free breath spray. I found that drinking lots of water with lemon helped to keep my mouth fresh.

Constipation: Some people have a problem with constipation especially in the beginning. The easy solution is to drink lots of water and make sure you are eating enough green vegetables which include lots of fiber.

Also adding psyllium seed husks in the form of capsules to your diet. I take 4 tablets every day and it keeps me regular. But if you are not comfortable taking tablets, you may want to try Smooth Move tea. It is an organic herbal tea that is very effective with constipation.

These side effects should go away after a few days. The most important thing is to make sure you are eating fat. By eating fat you will not be hungry and your body will be satisfied.

And since many of the foods you eat on a high-fat diet are low in salt, it is important to make sure you are getting enough salt.

Are you eating high fat? If so, I would really love it if you could share any of your side-effects or results with other readers in the comments below. You may be helping someone.

I hope you found these Low Carb Diet Side Effects helpful. 🙂

 


 

 

 

How to do a High Fat Low Carb Diet

A High Fat Low Carb Diet is one of the easiest diets around and it will give you real results. I have been doing it for 6 weeks now and have lost 12 pounds so far.

Losing weight isn’t about counting calories, or working out for hours on end. It is about reducing the fat storing hormone, insulin, and you’ll effortlessly lose excess weight. When you eat less carbs, you lower your insulin rate which makes you burn fat.

But the first thing I want to make clear is that I am by no means an expert. All I can do is share with you what I’m doing and give you my results.

How to do a high fat low carb diet.

  • First of all you need to change your mindset and understand that fat is not bad for you and it certainly doesn’t make you fat. What makes you fat is sugar.
  • Eat until you are full. This was hard for me because I thought I would need to restrict how much I eat. When eating high fat, you don’t count calories and you get to eat until you are full. But, I found that I am full quickly and I can often go many hours (6 or more) without eating. I am just not hungry.
  • Eat when you are hungry and only when you are hungry. I have realized that in the past, I would eat just to eat. It is weird but now that my body is satisfied, I really don’t crave in between snacks. If you don’t need to eat, don’t.
  • Eat a Low Carb Diet. Foods that are very low in carbs are meat, eggs, cheese, and vegetables. Some veggies are higher in carbs than others. To help my confusion, I just eat the ones that grow on the ground and I don’t eat any of the root veggies because they seem to have more carbs. And yes I avoid all sugar.
  • Eat Real Food and Learn to Read the Labels. I only eat food that is real food. If it is in a box it probably has added sugar or carbs. I read everything!
  • Don’t eat artificial sweeteners as they will trick your body into thinking you are eating sugar. Plus they will make you crave more sweets. It is better to learn to live without sweets. I promise in a few days you will not miss them at all.
  • Sleep is important really important. So try to avoid sleep and get a good 8 hours of sleep a night.
  • Get into Ketosis. I will be writing a post about Ketosis shortly but Ketosis is what happens when a body doesn’t have glucose to use for energy. So instead it uses stored fat for energy. Which is what we want. We want to burn fat, not sugar.


How To Make Bone Broth

Bone Broth has many health benefits and is a great addition to any diet. But I started using it when I added intermittent fasting with my low carb high fat diet.

I discovered that making bone broth is really easy using a crock pot because the crock pot does all the work. I just threw it all in the pot.

How to Make Bone Broth

20160419_101057All you need to do is save any bones left over from dinner. You can use chicken, beef or fish bones. Or you can simply get some beef marrow bones from the store. I prefer to use bones from grass-fed beef as it is healthier.

I started with raw bones so I roasted them in a 350-degree oven for about 30. This helps to get the juices flowing.

Then I put them in my crockpot. I have a 6 quart slow cooker that is the perfect size for making broth. But you can use what you have. You can even do your broth on the stove top on low. Just keep in mind that it needs to cook for several hours so a good crockpot may be the best bet.

After I added the bones, I added my vegetables. Veggies help to give the broth some flavor. I use carrots, onion, celery and I also added a bay Leaf. I cut the veggies into big pieces as they will be thrown out when the broth is done.

Next, I added about a 1/4 cup of vinegar because it helps to break down the bones. Then I poured in filtered water until the veggies were just covered. And last but not least, I added salt and pepper.

Next, I turned my slow cooker on low and let it go for about 24 hours. I did it on a Saturday morning and finished the bone broth on Sunday. It is important to let the broth go long enough to extract all of the yummy nutrients from the bones.

After the broth cooled down, I took a strainer and removed all of the bones and veggies from the broth. Then I put the broth in a bowl and put it in the refrigerator.

After the broth chilled, the fat will separate and I simply took a spoon and scraped it off of the top.

This gave me enough broth for the week. I stored my broth in a large bowl in the fridge but I just ordered some mason jars as I think it will make it way easier to store the broth. All I will need to do is pour out what I need.

The broth should be good in the fridge for up to a week but if you prefer, you can freeze it using freezer bags. Just fill and then lay flat in the freezer.

I love the way it tastes and how it makes me feel.

(As of April 19th, Down 13 lbs.)

Bone Broth Health Benefits

 

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Today I wanted to share with you something that I recently discovered as a health aide with my fat loss at fifty dieting and that is bone broth.

I have begun to add some intermittent fasting to my plan and it was suggested that during the fast I sip on bone broth.

You can read about Intermittent fasting here.

I know that broth is nothing new, I mean Mom’s have been giving it to sick children for years. Chicken soup is know for healing and shortening a cold. But I discovered that bone broth has many health benefits that I never even thought of. To me, being over 50, it is almost like drinking from the fountain of youth. It makes me feel great!

Here are some of the bone broth health benefits that I have discovered:

Bone broth or should I say the bone marrow with is extracted from the bones is great to improve the immune system and helps with allergies.

Bone broth can help you look younger because it contains collagen and gelatin.  It’s great for your skin and hair. And if you are older and have lost a lot of collagen in your skin, bone broth will help to reduce the appearance of wrinkles. Bone broth is way cheaper than collagen creams or plastic surgery.

You can help heal leaky gut syndrome with bone broth. The collagen in bone broth will heal your gut lining and reduce intestinal inflammation. So it should also help with digestion as well.

Bone broth helps is great for bones, joints, and teeth. Bone broth can help to reduce joint pain. I also noticed that when bending down, I no longer hear that cracking noise in my joints.

Bone broth is very easy to make and can save you a lot of money.

You don’t need to just use the bone broth for fasting or sipping on, it is also a great base for soups.

But I find that I really enjoy sipping on a cup of broth in the mornings before I go to work. It seems to give me some extra energy.

Here’s how I made beef bone broth.

(As of April 19th, Down 13 lbs.)


Cravings on A low Carb High Fat Diet

One of the biggest concerns that I had was dealing with the cravings on a low carb high fat diet. You see on past diets I always had cravings for the things I couldn’t have and I would end up quitting the diet or sabotaging my results.

The thing I really love about eating a high-fat diet is that I am so incredibly satisfied. I virtually don’t have any cravings for sweets, which is very surprising. And I find that after my meals I am full longer. Often I am able to totally skip lunch entirely. I’m simply not hungry.

And I’m so satisfied with the flavor of the food I eat. It is almost as if food tastes different to me. For example, I never realized how sweet a mushroom was. When you eliminate the sugar and carbs in what you eat, you actually get to taste what real food tastes like and it is wonderful!

I will tell you, however the first two days were really difficult as I actually went through a bit of a withdrawal. Sort of like an alcoholic going off alcohol. It really took commitment to stick with this.

I felt very irritable and had a headache. I also sort of felt like I had the flu or was coming down with something. I was just really out of sorts and not feeling well. I didn’t feel hungry, but I really wanted sugar. I wanted it real bad.

I found that if I ate something that had fat in it (like celery with creme cheese), those cravings would go away. So I would add extra cream or butter to my coffee. Or I would make myself some bacon or eat a small piece of cheese. These all helped my cravings.

But once I got past those first few days It was really easy to stick with this way of eating. I really don’t miss the sugar at all. This was something that really surprised me.

Now that I’ve been doing this for a few weeks, the cravings are gone. 🙂

(April 12th, down 11 lbs)

PS.

I wanted to share with you something that I learned about cravings. The reason the cravings go away is because when you are eating sugar, your body will crave more sugar. It is actually almost like an addiction. This is why people who eat carbs want to snack all the time.

But when you are off sugar with a low carb, high-fat diet the cravings will eventually go away.

If you are having cravings (after the first 2 weeks) then it is probably a good idea to think about what you ate and check labels. For example, I was going to have a slice of Lebanon bologna until I saw that it had 5 grams of sugar. Thank goodness I didn’t eat any.

Anyway, hopefully, this will give you a bit more insight on cravings where a low carb high fat diet is concerned.

(4/27 down 16 lbs)

 

Want To Start Low Carb High Fat Diet? Here’s My Tips.

Tip 1:  Get Educated On Low Carb High Fat Diet

Before you do anything, you really should learn everything you can about a low carb high fat diet. In the beginning, I was reading everything I could get my hands on.

My two favorite resources are the Eat Fat Get Thin Book written by Dr. Mark Hyman. I love this book because it teaches everything you need to know about eating fat in order to lose weight.

And a book I couldn’t put down was The Low Carb, High Fat Food Revolution by Dr. Andreas Eenfeldt. I love Dr. Andreas! He is so down to earth and really makes a low-carb high-fat diet easy to understand.

I also visit many websites and blogs on the topic of low carb high fat diets as well as YouTube.com. I find that reading other people’s stories help to keep me motivated.

Tip 2: Commit to doing it completely. 

The thing that I learned is that you can’t just do this some of the time. You have to completely do the diet. Really it isn’t a diet, it is more a way of life. If you want to lose the weight, or reverse diabetes then you need to commit 100%.

Tip 3: Remove all high carb food from your home

This was very motivating for me, yet also very sad. We removed all cookies, crackers, bread, milk and fruit. We literally got rid of anything that was sugar or carb based.

Then we went to the grocery store with a list of all the high-fat foods that we can eat. This list included Bacon, olive oil, grass-fed butter, heavy whipping cream, many kinds of cheeses, meats, nuts, avocado, veggies (except root veggies) and many other things.


Tip 4: Learn to Read Labels

We learned the hard way, that many foods that you would think include zero sugar, actually include sugar. I personally will not eat anything with more than 1 gram of sugar per serving. And I was surprised to find the hidden sugar in things like yogurt, almond butter and even pork rinds. If you are doing a high-fat diet, you should make sure the product is very high in fat and very low in sugar/carbs. Better yet, make sure it has no sugar.

Tip 5: Don’t Be Afraid Of Fat

On of the weirdest things for me was learning to not be afraid of fat. I mean it goes against everything that I was taught.

But now that my diet has been mainly fat for the last 3 weeks and I have lost over 10 pounds, it is second nature. But the bottom line is, eating fat makes you lose weight. Simple as that.

Tip 6:  Have a Buddy or Get a Support System

I don’t think I would have made it so far without the support of my boyfriend. He and I are doing this together. We each are having different struggles and successes, but it helps to have each other.

I highly suggest everyone who is making a lifestyle change have a good support system. Keep in mind, you are changing the entire way you eat, and the average person won’t understand why you can’t eat the way they do. So get a buddy or partner to do this with you.

(As of April 10th I have lost 10 pounds)

Also, check out. 8 Pitfalls to Avoid When Eating A Low Carb High Fat Diet

High Fat Low Carb Diet Daily Inspiration!

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I love my scale!

Whenever I have a goal to accomplish, I find it helpful to keep inspired. And I do that by connecting with others who are also doing a low carb diet like me.

So for my high-fat low carb diet daily inspiration I do a few things.

First I weigh myself daily. Now some people feel that this isn’t a good thing as it can be frustrating because the scale can move up on some days. But for me, it keeps me motivated.

I have realized that the scale does go up, but it always goes down. The last two week my weight has been pretty consistent. It will go down 2 pounds, then up 1, then down 1, then down 1, then up 1, then down 2. I just find keeping a log of my weight keeps me focused.

I simply uploaded an app on my phone to keep me on track.

Hugging my boyfriend daily(several times a day) helps too. I am so proud of him. He is on track to reversing his diabetes! But the thing that is really neat is realizing that I can get my arms further around him. His “beer belly”, doesn’t get in the way like it did 2 weeks ago.

And the last thing that keeps me motivated is reading stories about other people who are having success. I read success stories at dietdoctors.com, blogs and YouTube videos. This keeps me motivated.

(March 31st, down 10 lbs)