Eating Out Tips For LCHF

For the first time in several months we went to the beach for our vacation and arrived after an 8 hour drive to the beautiful east coast. After checking in and unpacking, I looked at the clock and realized it was after 6:00.

I was doing a 24 hour fast and last ate at 7:00 last night. So we decided to go out and get a bite to eat. We found a higher restaurant that looked relaxing and went in.

But when we looked at the menu, we found ourselves frustrated as everything seemed to have carbs and sugar. I had no idea that eating out would be so challenging when eating high fat low carb.

Brian ended up getting Parmesan wings which is our old fall back and I couldn’t seem to find anything that didn’t have some sort of sauce or pasta. And I just wasn’t in the mood for Chicken Wings.

Finally I found a grilled chicken breast over kale and spinach. It had some sort of oriental sweet sauce over it. So I asked if the chef could simply grill my chicken and lightly cook my kale and spinach in butter. I felt like I was being difficult, but the waitress told me that people make special request all the time. The chef was very happy to accommodate and the meal was delicious.

So here are a few tricks that I learned from my experience over the past week with eating out and a few tips that I learned from talking with others who eat lchf.

Eating Out Tips for LCHF

 

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Greek Salad For HFLC Diet
  • Ask the waitress how the food is prepared. Is it grilled, fried, poached, baked. And What kind of oil is used?
  • The simpler the meal is, the less likely to have hidden sugar. A steak or burger (without the bun) with a green vegetable is a good choice.
  • Ask for a replacement or substitution. For example rather than a steak and fries, ask for a salad to replace the fries or. Then use olive oil and vinegar as your dressing.
  • If possible, read the menu online (if it is available) before you leave your home. This way you already know what you will order. It is always easier if you are prepared ahead of time.
  • When in doubt order a large tossed salad with olive oil and vinegar. And you can always ask them to add some grilled chicken or beef. I also enjoy Greek salad as it has lots of olives and feta cheese!

I hope you found some of these tips helpful. What are some of the suggestions you have for someone who wants to eat out on a lchf diet?

 

 

Guidelines For LCHF Diet

Losing weight on a high fat, low carb diet is pretty easy to do. It is easy because you don’t have to watch how much you eat. There is no counting calories, and no weighing of food. You simply follow these simple guidelines.

Eat Lots of Good Fats

Organic Extra Virgin Coconut Oil

Eat Real food that is high in fat. The more fat you get, the more satisfied you will be and you will lose weight. So this means eat: fish, meat (the fatter the better) , eggs and olives. Also use olive oil, bacon grease, real butter or coconut oil in all of your cooking. When it comes to butter or meat, it’s better if you choose grass fed animals.

Eat full fat heavy whipping cream. This is my favorite fat because I get to add it to my coffee and I can whip it up and just eat it if I want. Yummy.

Eat Lots of Green and Low Carb Veggies

Some of the best ones are Kale, Spinach, broccoli, brussel sprouts, asparagus, spaghetti squash, lettuce, cabbage, celery. Something that I learned from the folks and Diet Doctor is to only eat food that grow above the ground since the root vegetables tend to have more starch. This helps me when choosing vegetables.

Eat Dairy

All cheeses are fine just be sure it is high in fat. So don’t eat low-fat yogurt or cottage cheese or cream cheese that is low fat. And let me tell you, this can be difficult as most grocery stores stock mainly low-fat or non-fat cheeses.

The more fat the better. When they take out the fat, they add sugar so read the labels. Anything more than 1 carb of sugar is too much.

Eat Nuts.

Raw Macadamia Nuts Whole & Unsalted

Nuts are high in fat and a great protein source. But be careful as they are easy to go overboard on. The lowest carb nuts are brazil, macadamia, and almonds.

Drink Filtered Water

It is real important to drink lots of water while eating low carb high fat. Staying hydrated helps your body do it’s job. Plus drinking lots of water will help you avoid some of the side effects that may accompany a high fat diet.

Don’t Eat High Carb Foods and Sugar

Avoid candy, sweets, starchy veggies, breads and pasta. I focus on eating only real food that doesn’t come in a box. But if you do buy anything that is packaged make sure it has 1 or less grams of sugar and carbs.

Don’t Eat Artificial Sweeteners.

You don’t need the chemicals in your body and if you are eating artificially sweetened drinks and food then you will still have a taste for sweets and crave more. Once you are off the sweets for a few days, you will stop craving more sweets and wont need a sweetener.

If you must have some sort of sweetener, I suggest Stevia, but don’t overdo it and read the label. Many out there have a very small amount of Stevia and then they add lots of other chemicals. Just make sure it has actual true organic Stevia in it and not a bunch of fillers or addatives like such as dextrose and erythritol.

Avoid Fruit

Fruit is very high in sugar. If you must have fruit then I suggest berries as they tend to be the lowest in carbs.

Avoid Beer

Beer is very high in sugar and should be avoided. Ever hear the term beer belly? Drinking an abundance of beer is a sure fire way to get a fat belly. If you want to lose weigh, you should avoid it.

I was attracted to this diet because it included a lot of foods that I enjoy eating. So I took a 2 week challenge and lost weight pretty easily. My average is 2 lbs a week. This is week 8 for me and I’m still doing it.

Anyway, these are the guidelines For LCHF Diet that I follow. I hope you find it helpful.

What about you? Do you think a high fat low carb diet is for you?

8 Pitfalls To Avoid When Eating A Low Carb High Fat Diet

It is more difficult for women over fifty to loose weight but you can have big time success with a low carb high fat diet. It actually has been the only thing to work for me.

I’ve been eating a low carb, high fat diet for 9 weeks now and although I am no expert, I am loosing weight. And over the last few weeks I have learned a few tips that I wanted to share with you. But I most especially wanted to share with you some of the pitfalls that you should avoid when wanting to lose weight on a lchf diet.

8 Pitfalls to Avoid When Eating A Low Carb High Fat Diet

1. Not Planning Ahead: If you know you will be gone for the day, I suggest packing a lunch. This will make it super easy to have the right food available for when you are hungry. Keep in mind,most fast food restaurants don’t have low carb high fat food available. So it would be really easy to eat food in high carbs.

If you don’t pack a lunch at least make sure you have some quick snacks available if you need it. I always have some nuts in my purse and a bag of pork rinds in my car just in case I’m hungry and don’t have anything to eat.

2. Eating just to eat: This was the weirdest thing for me, because I was programmed over the years to graze throughout the day. So it seemed that I would always be snacking on something. But I never really was hungry. I would eat, just to eat.

The good thing about a high fat, low carb diet is that you will be full longer and will learn to eat when you are hungry. Just be aware and don’t let old habits get the best of you. Don’t snack if you aren’t hungry. The desire to eat is gone, but I do find

3. Not eating enough fat: Eating protein is easy, but what you really need to eat is more fat. The more fat you eat, the more weight you will lose.

But be sure to eat monounsaturated fats like avocado oil or olive oil. Also Eat fatty fish and meat and butter. Avoid corn, sunflower or canola oil. Your body won’t absorb them as well and you will not see results on the scale.

4. Obsessing about amount of weight lost: Speaking of the scale, don’t make yourself crazy expecting the numbers to drop. If you are following the plan, I promise, the weight will come off. But it is different for everyone. If you find you are stressing over it, then just check the scale once a week or even less often. Heck, eliminate the scale altogether. You will know if you are losing or not, simply by how your clothes fit.

5. Eating Too Much Fruit: Fruit is so sweet and tempting. But it is full of sugar. If you want to get great results, don’t eat it until you hit your goal. If you must eat it, choose berries as they have much less carbs.

6. Expecting Quick Results: Understand that it took years to put on the weight and it will take time to come off. So don’t get discouraged. For me, I lost about 2 lbs a week the first 8 weeks then it slowed down to about 1-1 and a half weeks.

7. Beer:  I added this because it is the one thing I really miss. I love drinking IPA beers, especially when hanging out with friends. But beer is the worst! I mean it has so many carbs. So if I must drink, I choose spirits instead with some soda water. Most spirits have zero sugars.

Read More about Drinking Alcohol On a Low Carb Diet Here

8. Water:  The most important thing you can do on a lchf diet is to drink lots of filtered water. It helps to cleans your system and help you feel full longer. Water makes your still look healthier and you will feel great.

Now that you know what not to do, here are some tips of what to do on a hflc diet.

Want to Start a Low Carb High Fat Diet? Here’s my Tips.

Are you on a lchf diet? What where some of the pitfalls you encountered?

Adding Intermittent Fasting For Quicker Results

We all have times when all of a sudden the weight loss seems to stop, or slow down. This is called a weight loss plateau. It can be very frustrating.

I can assure you that if you are eating lots of high-fat foods and low carbs than the weight loss will come. But sometimes it fluctuates. Sometimes I will go 3 or 4 days with no weight loss and then suddenly I’ll lose 2 pounds in one day. The most important thing is to keep moving forward with your diet.

But if you want to shake things up a bit and get some quicker results then you may want to add my secret weapon which is intermittent fasting.

Adding Intermittent Fasting For Quicker Weight Loss

Intermittent fasting is when you abstain from food for a period of time. It can be 8, 12, 16, 24 or even longer hours.

Now if your reaction is like mine when I first heard about fasting, you may be shaking your head because starvation isn’t good for anyone. Even Hugh Jackman has used intermittent fasting.

But let’s get one thing straight. Fasting is NOT Starving. In fact, fasting is a very popular practice that many people do around the world as a way of cleansing their system or others do it for religious reasons.

And guess what. You are already fasting right now. Each night when you go to sleep you are fasting for at least 8 hours. And if you last ate at 6 pm the night before and ate breakfast at 10 then without any real effort, you just fasted for 16 hours. You were already fasting and didn’t even know it.

Why intermittent fasting works for weight loss

It is actually pretty easy. When your body doesn’t have any glucose stores left to burn as fuel, it will switch over to fat burning. This will cause you to lose weight. Typically your body will go into fat burning after 8 hours. So even if you only want to do a short fast, you can get some good results.

If you are not sure about fasting or if you can do it easily, try what I did.

Here is how I use intermittent fasting for weight loss.

When I am going to fast, I will have my last meal at around 6:00 pm. Then I don’t eat again until I have lunch at 1:00 in the afternoon.

The easy part is that for a good 8 hours of this 19 hour fast, I am sleeping. Duh! So that makes it easy. Then I drink bulletproof coffee in the morning. I also drink lots of water throughout the day. I tend to lack salt in my body so I add just a bit of salt to my water and a lemon wedge just to give it a bit of flavor. If I feel like I really need something to help me get through the fast, then I will sip on bone broth.

When I first started fasting, I would tell myself that I could eat earlier, like 10 or 11. Then I would try to see how much longer I could go. And I found that now I can easily make it until 1 or 2 in the afternoon.

My boyfriend can fast for 24 hours a few days a week. He only eats dinner.

I think it really depends on the person and what works for you.

You may not feel that intermittent fasting weight loss is for you and that is okay. It is a personal preference. I only do it because I find it helps me drop weight a bit quicker. Plus I really feel great when I fast.

Why I Love Eating Fat and Losing Weight

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Eating Fat and Losing Weight!

Eating more fat and losing weight is the easiest thing I have ever done when it comes to dieting. I seem to just be losing weight without trying. Okay, I need to be aware of what I eat, but I really don’t feel hungry and I don’t have cravings.

 

Eating Fat and Losing Weight

It seems like the more fat I eat, the more satisfied my body is and I don’t crave all the things I used to crave. And as a bonus I feel great. I also feel better over all. I sleep soundly and wake up rested. My joint pain is gone.

Many years ago, I had heard about the Atkins diet, which was very similar. I knew it was about eating more protein and less carbs. And I know many people who I knew got great results.

But  the thing that I didn’t get then, that I understand now is that FAT is is the key! This was mind blowing for me. Most of my life I was programmed to believe that fat was bad. So I kept eating low fat or no fat items. I had it all wrong. And that is why I was not losing weight. I was actually gaining.

Now I eat as much fat as I want with no worries.

Down 16 Pounds! Woo Hoo!

Today is day 60 of eating high fat low carbs and I’m excited to tell you that I have dropped 16 pounds. That’s 2 lbs a week. I’m so proud of myself.

The really exciting thing is that I feel better than ever and I love the food I eat. I will be able to continue this for a long time. I remember when I first learned about people eating low carbs as a lifestyle and thinking that I could never do it for the rest of my life. Wouldn’t I miss the sweets?

Honestly, now 60 days later I don’t want sugar. I am headache free, have more energy than I did in my 20’s and I am healthy. I don’t think I will go back to eating unhealthy anytime soon.

You see, I no longer look at eating as just something to do. Now I look at it as nourishment. My job is to take care of this body that God gave me. By taking care of it, I get to live longer and have a better quality of life with my family. And that is awesome!

 

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 350 degree oven for about 30. This helps to get the juices flowing.

Then I put them in my crock pot. I have a 6 quart slow cooker that is the perfect size for 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 crock pot 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 Leif. I cut the veggies in 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 nutrient 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 separated 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 poor out what I need.

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 improving 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 bend 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 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.)

High Fat Low Carb Diet Daily Inspiration!

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I love my scale!

I Bog love my scale! When ever I have a goal wholesale nba jerseys 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 con because the scale and move up on some days. But for me, it wholesale jerseys 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 Lose down 2 pounds, then up 1, then down 1, then down 1, then up 1, then down 2. I just find keeping a and 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 emissions in the way like it wholesale jerseys did 2 weeks ago.

And the Miami Dolphins Jerseys 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)

I’m Eating Fat To Lose Weight

I’m Eating Fat to lose weight! Really, I am. It took me over 50 years to realize I was doing it all wrong. Weight loss can be easy and it can come off quickly if you eat more fat.

Over the years I have tried many different ways to cheap jerseys lose weight. ankara I tried liquid diets, calorie counting, and cutting fat out of my diet. And I worked cheap nba jerseys out every day. But nothing ever really seemed to work for any amount of time.

Then one Global day I was talking to my boyfriend and he said he was very concerned about his blood sugar (he was borderline diabetes) and was thinking about going on a low carbohydrate diet.

I want him to be healthy and live for many years, so I decided to go online and get as much information as I could on the subject. And I realized that fat doesn’t make you fat! Actually it is sugar and carbs that make you fat.

So I decided to Digital go on a low carbohydrate diet with him and to my surprise, I love it! I’ve been doing it for 3 weeks now and have cheap mlb jerseys lost 9 pound so far. But the best thing of wholesale nfl jerseys all is that I am not hungry.

Together cheap mlb jerseys we are dropping weight and feeling great! I am really excited to see where we will be in just a few short months.

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I love to write and find that I always do better with projects if I keep a journal. So I decided to create this blog as a way of holding myself accountable but also hopefully to inspire people to do the same.

Feel free to comment below. I would love any support I can get.