What Foods to Eat on a Keto Diet

If you are new to Keto and your not quite sure what foods are allowed on a keto diet, then this post is for you. The following is a list of what foods to eat on a keto diet. My hopes are to make it easier for people to shop and plan their daily keto meals.

Please note, this is simply a guide that you can follow.

This is how I eat today and have been eating on keto for the last 4 years. And just so you know, Keto is called a diet, but I highly suggest you treat this way of eating as a lifestyle. Our focus is in getting healthy not to lose the weight to just gain it back.

Meat – Fish – Eggs

It is fine to eat any kind of meat that isn’t processed. On keto you can feel free to eat chicken, to beef, pork, turkey and any other kind of meat or game. When choosing to beef, Grass fed is always the best choice and don’t be afraid of the fat.

What Foods to Eat on a Keto Diet
Meat – The fattier the better.

The fattier cuts of meat tend to be cheaper as well. I try to stay away from lunch meat such as canned or processed meats (spam canned ham).

The only exception is bacon. When I purchase bacon I look for bacon without nitrates and sugar.

Eggs are the perfect food. So be sure to add them to your Keto menu. When I choose eggs I try to find free-range organic eggs but sometimes they are not available so I just get the regular.

All kinds of fish and seafood is great. A tip to keep in mind is the oilier the better. I love sardines and anchovies.

Veggies

When it comes to vegetables, keep in mind that the ones that grow above the ground are great since they have the least amount of carbs. Some of my favorites are broccoli, cauliflower, cabbage, any kind of greens, any kind of lettuce, mushrooms, snap peas, asparagus, green beans, cucumber, peppers. Spaghetti squash, tomatoes.

I stay away from most of the root veggies except for carrots and radishes.

Fat

Don’t be afraid of fats. Fats are important on keto because they are your fuel and they will help prevent you from feeling hungry. Fats are important for getting in Ketosis. So don’t be afraid to eat animal fats and drippings, butter, coconut milk, heavy cream and mayonnaise (home made is best).

Stick with avocado oil, coconut oil, MCT oil, Extra Virgin Olive Oil, ghee, lard or macadamia nut oil.

Dairy

A rule of thumb is to always choose full fat dairy products as these typically have zero sugar. You should avoid low fat dairy as they remove the healthy fat and often add sugar. I eat all kinds of hard full fat cheeses like Cheddar. I also eat blue cheese, feta cheese, cream cheese, Parmesan cheese, and Full fat Greek yogurt.

Nuts

All nuts are great in moderation as they do have some carbs. But they also have a lot of natural fat which makes it a great snack. The best are Brazil, macadamias, pecans, walnuts and almonds and coconut.

I don’t recommend eating pistachios or cashew nuts as they have higher carbs.

Nut flour like coconut flour and almond flour is is a great option to use as breading or for baking. They both have very low glycemic where as wheat flour is very high in sugar.


Seeds

Seeds are a favorite snack of mine. I just love them. We like to add a bit of sesame seeds to our stir-fried veggies. I love that it gives an extra crunch.

Other seeds are great in salads. I suggest chia, flax, pumpkin, sesame and sunflower seeds.

Fruit

Most fruits are not recommended on a low carb diet as they are high in fructose (sugar). However, Berries should be fine in moderation. They have fructose but there is more fiber so it helps to sort of cancel out the net carbs.

Drinks

The best options for drinks are water, sparking water, coffee or tea. I use heavy cream or butter in my hot tea and coffee. Feel free to add a bit of lemon or only a stevia-based water enhancer.

Sweeteners and Sweet things

Some people like to add sweeteners to their tea or coffee. Here are the keto sweeteners that do not raise insulin: Stevia, Xylitol, monk fruit fruit, Erythritol.

So here you go. I hope you find this list of foods to eat on Keto.

If you eat the above foods you should find that you will lose weight pretty easily. However, If you find that the weight has stalled or is coming off slowly, you may be eating too many nuts, berries or dairy. These all have a small amount of sugar that can add up quickly and cause your weight loss to slow down. You can always add them back once you have hit your weight loss goal.

Ten Foods to Avoid When Trying to Lose Weight and Get Healthier

Please share your successes and struggles below.

Best, Wendy

Ten Foods to Avoid When Trying to Lose Weight and Get Healthier

These are the ten foods to avoid to be healthy and lose weight.

Many people have a good idea what to eat and what not to eat when they are following a healthy lifestyle, however there is a lot of mixed information out there. Often without realizing it, we are sabotaging our healthy way of eating.

This is why I created this post. I wanted to list for you the 10 Foods to avoid when trying to lose weight and get healthy.

Milk

stop drinking cows milk
Milk doesn’t do the body good….Not at all.

If you have wondered why do people stop drinking milk when trying to lose fat then you will want to pay close attention here.

The truth is milk is not very good for you. It is not good at all because it contains lactose which adults don’t digest very well. Milk contains lactose which is simply milk sugar.

This is the thing that makes many adults sick and fat. Milk does not do the body good. Milk is great for little kids because we want them to grow and get bigger, but milk really isn’t so good for grown-ups. Skim milk is the worst of all because all the healthy fat has been removed.

I eliminated milk from my diet when I went low carb and I have never missed it. I no longer ever have stomach issues.

Note though, not all dairy (milk) is bad. For example, I love heavy whipping cream in my coffee. It has almost zero protein or sugar. If you love milk and switching to cream is too drastic for you, maybe try some half-and-half. It has much less sugar than milk it isn’t as heavy as cream. But really you should try cream in your coffee! I love it.

If you are a milk fan and want to learn more about why milk isn’t good for you, I highly recommend you do some research. I would start with visiting Dr. Ken Berry the author of Lies My Doctor Told Me. This book was eye opening for me.

Wheat

I highly recommend removing all grains from your diet. Only in modern history have we eaten grains. Grains are genetically modified and inflammatory and yet, grains make you fat. Grains are wheat, corn, oats and rice. These are all starches and carbs. They are not healthy and turn to sugar (glucose) once they are digested. Whole grain is just as bad as cereal and donuts. It is just as bad because it raises your sugar. If you want to stop gaining weight and get healthy.

Many people have a bad reaction to the glucose in wheat and have become gluten free. Perhaps are bodies are trying to tell us something about wheat.

Read Grain Brain to learn more about the effects of grain.

Other Starches like potatoes, corn or rice

It really is all about keeping your blood sugar low. And starchy foods like potatoes, corn and rice all turn to sugar in your blood stream. Bottom line is, if you want to lose weight you need to eliminate the starches from your diet.

Juices and Sugary Drinks

Years ago before I started a low carb lifestyle I gave up soda and almost immediately lost 10 pounds. Sodas including diet sodas are not good for you. And fruit juices are just as bad. Orange juice for example has as much sugar as a soda. If you really want the juice, you are better off eating an orange. It will still raise your sugar but it is better than the juice. I think if I drank orange juice today after being low carb for so long, it would put me in a coma.

Here are best sugar free drinks and good alternatives to juice.

Fruit (except berries)

Fruits contain fructose which is another word for sugar. Although they are natural and made by God, if you are trying to lose weight, I would avoid them. You could add them back eventually. I eat fruit, I stick with berries as they have less sugar than the rest and they are high in fiber.

Diet or Low Fat Products

Just know this. If it is processed (in a box) it is probably not good for you. Product marked fat free or low fat are most likely packed with sugar. And foods that say no sugar or low sugar are probably made with an inflammatory processed oil. Just stay away from processed diet products.

Bad Fats

When it comes to oils keep in mind that any fat that comes from a genetically modified grain is no good. So this would mean soy, corn, canola, and cottonseed isn’t very good. And trans fats or foods that are hydrogenated like margarine are literally fake foods. Don’t eat them. They are very inflammatory. They are hidden in many processed foods. It is important to read the labels. And I would stay away from vegetable oil as well. I assure you there are not veggies in the highly processed oil.

Learn more about good fats here

Starchy vegetables

The best veggies to eat are the leafy green veggies that grow above the ground. The root veggies like potatoes tend to be more starchy and turn to sugar once digested. Yes, even sweet potatoes turn to sugar. I would be careful with the amount of starchy vegetables while losing weight.

Bottom line, it really is about keeping your sugar low so you can lose weight. But the real win here is you will reduce inflammation and feel better! I eliminated these foods and my head aches went away. I never got another sinus infection. My joints stopped aching. I had more energy. In a lot of ways obesity is really a side effect of inflammation.

Learn What Foods to Eat on a Keto Diet


wendy
You got this!

I am a health coach and weight loss counselor. You can learn more about me here.

Why Is Bread So addictive?

This post talks about the addiction to bread and how to overcome it.

When I’m working with my clients, I often need to have one of two conversations with them. One is alcohol and the other is bread. These two things are triggers for many people and they never want to give them up. I hear things like, “Can’t I just have a little piece of bread with my eggs?” or “I can eat healthy, except I don’t think I can give up bread.”

I felt the same way when I was eating the SAD (standard American) diet. Every year, I looked forward to St. Patrick s Day because I could buy a loaf of Irish soda bread and eat it up with some soft butter. It felt comforting to me.

Bread is one of the hardest things for people to eliminate from their diet because they don’t want to give it up. It’s like an addiction.

Why is Bread So Addictive?

Bread is addictive because of the high starch content that makes it almost impossible to stop eating once you’ve started. You see many people go through a sort of chemical process that makes them want to eat more. The more you eat it, the more you want it.

The thing is most bread is made from “reminded white flour” which is highly processed. White bread is high in sugar so it can be very addictive. This is why most diet programs frown about eating bread. It raises insulin and makes it difficult to lose weight and get healthy.

Some signs of Bread Addiction is:

  • Cravings for bread or crackers. Also, cravings so cookies and cakes.
  • You would rather have these bread products than any other kind of food.
  • You can not stop eating even when you are full. Perhaps you keep going back for more.
  • Later on you feel guilty and frustrated. “Why can’t I stop eating bread?”
  • You must have bread products with every meal. No way will you have cheese without crackers or eggs without toast.

Does this sound familiar? If so, you may be addicted to bread. It did to me because I was addicted not only to bread, but any starch that was high in sugar. I also had terrible side effects… It made me fat. In fact, it was probably one of the main reasons I was so unhealthy.

The bottom line is, you are not alone with your struggles to give up bread. In fact 75% of obese people are addicted to carbs.

Bread Gives a Sugar High

Although bread isn’t sugar, it raises insulin which stimulates appetite which makes it really easy to over-eat and makes it difficult to stop eating. Bread sort of gives you a sugar high. It feels good emotionally to eat bread. And when you do stop, later on, you feel sluggish. Some people even refer to the need for a nap as a crash.

Eating too much bread can cause insulin resistance

Over time, the more you eat bread products, your body can develop insulin resistance which is not good. This means your body isn’t using insulin correctly and it causes too much in your blood. This is when doctors often warn people that they are “borderline” diabetes. Or pre-diabetic. Down the road this way of eating can cause Type 2 diabetes.

Bread is comfort food?

The other issue is the emotional side of eating bread. Many of us look at bread or cookies as comfort food. It is what many people reach for when they are feeling sad, stressed, bored etc. But of course even though at the time, it is enjoyable to eat. Emotional eating is often followed by regret.

I remember the frustration of feeling out of control.

If you want to take back control and eliminate bread from your diet, I highly suggest following a Low carb diet. There are many benefits. You will lose weight and feel better.

Here’s my Tips for Starting a low carb diet.

Are you addicted to bread? How do you deal with the struggles of carb addiction?

What is the Best Low Carb Chocolate?

best low carb chocolateOne the the hardest things for me to give up when I changed my way of eating was chocolate. I mean I was literally addicted to Hershey Kisses. I would totally go through a bag a week.

Fortunately after following a low carbohydrate lifestyle, my cravings for chocolate went away for the most part. You see, sugar is very addictive and it triggers cravings. But once you have eliminated most processed sugar from your diet, the cravings diminish. Which makes it easier to say NO to chocolate.

But once in a while, a piece of chocolate would be nice. I often enjoy a small piece of dark chocolate after dinner.

The good news, chocolate is full of antioxidants. So it is actually very good for you and a good addition to your diet. The best chocolate for people is 70% or higher cocoa content. This is better for those who follow a Keto or Paleo lifestyle as well, because those chocolates typically contain less sugar. I prefer 86% or higher. It is very rich and a bit bitter at first, but you get used to it.

I like the Lindt Excellence Bar, 90% Cocoa Supreme Dark Chocolate as to me, it tastes really smooth and satisfying. And to me it isn’t bitter at all. I find one block is enough to satisfy me. If you are used to sugary chocolate, than this low carb dark chocolate may take some getting used to. But I find it really rich and I don’t miss the sugar at all.

But if you are really missing chocolate and the dark chocolate isn’t doing it for you, Then I suggest you try LILY’S Chocolate.  This chocolate is perfect for those who miss the sweet taste of sugar. It is 100% sugar free and tastes amazing! They are sweetened with Stevia so there is no worries about artificial sweeteners either. Lily’s Bars are naturally non GMO which is important to me. These bars come in 4 different flavors: original chocolate, Almond, crispy rice, coconut, creamy milk and my favorite is salted almond milk.

If you like to use chocolate for your baking then Lily’s also has Dark Chocolate chips make especially for baking all of your low carb treats. I like that Amazon ships these products in cold packs so there isn’t an issue with melted chocolate. It arrives fresh and yummy!


Hopefully I gave you a few ideas for your chocolate cravings. Have you tried the Lily’s Chocolate? How did you like it? Do you have another sugar free candy that your prefer?

How to Get Into Ketosis for Weight Loss

I have been following a Ketosis lifestyle for over 4 years now and it has totally changed my life in many ways. I feel amazing at 55 years old and I am in excellent health. I have incredible energy and love life. But the best thing of all is I get to share my weight loss experience with others and help them to be able to learn how to lose weight take their lives back as well.

So today I want to talk about How to get into ketosis for weight loss.

First of all, let’s talk about what ketosis is. Simply, ketoses is a state where your body uses fat for fuel rather than glucose. A Ketosis Diet is very effective for people who are extremely overweight or someone who just wants to lose a few pounds. Following a ketosis diet has helped many people who suffer from type 2 diabetes turn things around and get healthy. I lost 60 pounds myself and my boyfriend, Brian actually reversed his diabetes

How to get into ketosis

When you eliminate carbs and sugars in your diet and instead increase your fats, eventually your body will run out of sugar to use for fuel.  When this happens an amazing switch happens. Rather than use glucose for fuel, you body will use fat instead. This switch is called ketosis. 

You can get into ketosis by lowering your carb intake and upping your fat intake. This means cutting out all the white and beige starchy foods in your life like potatoes, rice, bread and pasta. You also need to cut out anything that turns to sugar quickly once it is eaten. For example, fruits. So starchie veggies and most fruits would be out. On the rare occasions I have fruits, I choose the ones that have the lowest carbs like berries.  I personally keep my carbs below 30 grams a day. The lower you keep your intake of carbs, the more likely you are to get into fat-burning.

On the other hand, you want to up your fat intake by eating more fatty foods like meat, fish, butter, eggs, olives, and avocadoes. And you can eat any vegetables that grow above the ground as these tend to contain less carbs than the root veggies. And don’t be afraid to smother your veggies in olive oil, avocado oil, butter, lard or bacon grease. 

As you make the switch over to eating low carb foods and upping your fat intake you will start to see some changes happen. Sometimes people feel a little sick in the beginning as you are totally changing your lifestyle and way of eating. Many people even experience a keto flu. Just know, this “sick feeling” is only temporary. And will quickly pass. Once you get into ketosis you are going to feel amazing! You will have incredible energy and focus. And you will start to lose weight as well. It really is fun watching your body change as you become fat adapted.

It can take several weeks to get into ketosis. But once you are there, you will begin to see the magic. First of all you will start to notice that you’re clothes are getting loser and you will discover that you are losing weight. You will feel incredible and your appetite will calm down. You will be able to get cravings under control. And this is huge for those who struggle with their relationship with food. When cravings are gone, it is easier to stick with this way of eating. You may not even want any of the other unhealthy crap any more. And your energy will improve. 

How to get into ketosis fast

If you want to get into ketosis fast, you can add intermittent fasting into your low carb lifestyle. This is when you skip a meal or two. When you dont take in food, your body will begin to use your fat stores as fuel. This will put you into ketosis quicker. 

What I have found though is that many people who follow a keto way of eating end up doing intermittent fasting automatically because they simply don’t feel hungry. You see, when you eat more fat and less sugar, your cravings and hunger will go away. So it is easy to skip meals. Often my first meal of the day is dinner. I simply am not hungry. And I don’t think about food all the time like I did when I was a glucose burner.

Some people say that if you up your activity as well while following a low carb diet, you get can into ketosis quicker. And that would make sense to me because when you work out hard, you will use more energy and if there is no glucose to use for fuel, your body will start using your fat reserves for energy.

Hopefully this article has helped people who understand how to get into ketosis. Do you follow a ketosis diet? Do you have any keto tips or experiences you would like to share? Please leave your comment below.

 
I am taking on new clients at this time. Click here to request a free consultation. 

Should I Stop Eating Sugar?

This is a question that most everyone has struggled with if they want to lose weight. The question itself is very simple. It’s just a simple question. And it really only requires a yes or no answer. But behind the sentence, there are so many emotions. The person asking the question of themselves will respond in many different ways. And if they are like me, they will come up with many reasons as to why not to give up sugar.

You see, quitting sugar isn’t so simple. Sugar is not just something that adds sweetness to foods that we eat. It is an entire addiction that has affected many people for years.

My personal experience as a sugar addict is that it is nearly impossible to stop eating it unless you are emotionally ready to make the changes needed to stop. Sugar addiction doesn’t always affect our body (at least not right away) but it also affects our mind. We have to make the physical switch (stop eating sugar) and mentally switch to changing our mindset. Changing the mindset takes work, time and effort. But the first step is really in accepting that you are addicted.

I Am Addicted To Sugar

How do you know if you might have a problem with sugar? It is pretty simple really. If you think it would be difficult to give up sugar for any reason, then you probably have a problem with sugar. And by sugar, I mean carbs and foods that have sugar as the first ingredient.

For example pasta, bread, and fruit. Could you give those up? Many people can’t. But they are all very addictive.

How To Not Eat Bread and Stop Bread Cravings

And by the way, if you are overweight, you probably have a problem with sugar.

The answer to “Should I Stop Eating Sugar?” is extremely personal. But to help you decide if you are ready, let’s talk about some of the benefits of kissing sugar goodbye…

  • You will begin feeling better. You will have more energy and will no longer have afternoon crashes.
  • You will lose weight. It is a no-brainer that sugar makes you fat. Eliminate it from the diet and you will get thin.
  • Once cravings diminish, you will have control over what you eat. You will be able to stop binge eating.
  • You will be more satisfied and less hungry. (Sugar is empty calories)
  • You will have better dental checkups and fewer cavities.
  • You will be healthier.
  • You will have better skin.
  • You may be adding years to your life.
  • You could prevent diabetes down the road. Or possibly reverse it as in the case of my boyfriend Brian and our friend Steve. Yes! It can be done!
How the Low Carb, High Fat Lifestyle Rescued Me from My Genetic Curse—Diabetes
Brian’s Low Carb Weight Loss Success

On the other hand, let’s talk about why you may not be ready to quit sugar.

  • It is too hard. This is the number one reason people don’t quit. Because sugar is addictive, it can make you feel crappy when you eliminate it from your diet. You may have a sugar crash where cravings are out of control. It is hard to work through the feeling of sickness often referred to as keto flu.
  • Some people feel like they will be depriving themselves of the taste of sweetness and they may miss out on some of the social things.
  • It will be challenging when your spouse or family still eat carbs and you don’t.
  • Some people think that it is more expensive and more difficult to shop and prepare healthier foods.
  • It takes too much time to get healthy, or learn how to get healthy.
  • “My family won’t eat this way.”
  • I eat out too much to do low carb.

There are many more….but really all of them are excuses, not real reasons. See what I mean. Quitting sugar isn’t about the sugar, it is about the mindset and all the excuses that come with it. If you want to lose weight, I suggest reading everything you can about low carb, high fat. Learn how your body works and why your weight got so physically out of control.

Also, I suggest focusing on your mindset. I highly recommend reading Food Crazy Mind as this book really helps you to zero in on your relationship with food.

So to answer your question, “Should I give up sugar”?

You are the person who walks around in your body. Either you are ready to get healthy or your not.

My top recommended books to help with sugar addiction…

Eat Fat Get Thin Review


Don’t Be Bored With Your Ketosis Diet

Don't be bored with ketosis diet
Bored With Keto?

It doesn’t matter what kind of diet you are doing, if you are bored with the food, you will NOT succeed.

A boring diet sucks!

And a Ketosis or Low carb diet can get boring if you don’t know how to spice it up.

Learn more about Ketosis here. 

Processed food is designed to be tasty!

If you think about it, the normal American diet of highly processed food is very tasty because it is often lots of additives. Processed food is designed to be full of salt, sugar, and bad fats. They want you to not only love it the taste of the food, but they want you addicted to it. This way you will buy it again and again.

This is true with soda and chips. I know many people who drink sodas all day long. And I don’t think I know anyone who can just eat one potato chip.

Processed food is the root cause of many health issues, including type 2 diabetes and fatty liver disease.  And it’s making America fat. 3 in 4 people are overweight or obese. And that is really sad to me.

Real Food Is Boring – NOT!

When you are eating “real food”, without all of the added crap, initially it may seem a bit boring. But keep in mind, you have to give yourself a chance to adjust. And the first couple of weeks you may have to deal with some cravings. But you will work through it. Just know that you are doing a good thing for yourself by cleaning the crap out of your body and giving it the nutrition it deserves.

How to deal with cravings on a low carb diet

But let me assure you, Keto Food is not only very healthy for you, but your taste buds will be happy as well.

No Need To Be Bored With Your Ketosis Diet

keto recipesTips To Keep Ketosis Diet Exciting:

  • Pour on the Fat! Don’t be afraid of fat. Olive oil and coconut oil taste wonderful and can make boring veggies amazing. Butter and bacon can add incredible flavor to your foods as well.
  • Shake that Salt. It is okay to add some salt to your foods. Keep in mind, you are not getting nearly as much salt as you did when you ate salty processed foods. So go ahead and shake it on.
  • Spice it up! I love to add all sorts of different spices and herbs. I have discovered all sorts of different tastes. Just be careful of premixed spices. Often they add extra sugar.
  • Try New Things: Don’t be afraid to experience new foods. I never had eggplant before but I saw a recipe that looked interesting so I tried it out. It was actually pretty good and easy to make.
  • Recipes! I have several recipe books on hand and I’m constantly trying out new things. Now it seems my LCHF diet never gets boring.

My favorite recipe book is The Ketosis Cookbook. This cookbook has 370 yummy Keto recipes. I like that it is full of colorful images along with step by step directions. You will never be bored with this cookbook on hand.

Click Here!

So what about you? What are some of the ways you spice up your Keto Food?

How To Not Eat Bread and Stop Bread Cravings

stop bread cravings
How to Not Eat Bread

Last night my other half, Brian and I took his mother out to Red Lobster for her 80th birthday. And I decided before I went that since I have lost 35 pounds and hit my goal, I would allow myself a Red Lobster biscuit as a treat.

But, when the waiter brought the rolls to the table, I found that I honestly didn’t want one.

I had a wonderful dinner, baked flounder with broccoli and salad. And of course, I smothered the flounder with lots of butter.

But, my point is, I realized that my carb addiction is really under control. 🙂 Eating a low-carb, high-fat diet is the best way to eat if you crave bread.

Many people are addicted to bread. It is really difficult to NOT eat bread products, cakes, and cookies. And worse, once you take a bite it is nearly impossible to stop eating.

And then the cravings are even more difficult to control. And you can’t control them. It really is a vicious cycle.

I know, because for many years I went through this cycle of trying to convince myself that I didn’t need another piece of cake. But The cravings would make me nuts. I felt like I had no control over what I ate.

Are you addicted to Bread? Here are some signs of bread addiction:

  • Cravings for any sort of bread products like cakes, cookies, donuts, and other foods.
  • Inability to stop eating bread products when full.
  • A need to have bread products rather than other sorts of foods.
  • The inability to NOT eat bread or other sweets if it is easily available.

If you can relate to most of the points then you may have an addiction to bread. But you are not alone. Most people have an addiction to bread, Including me.

Have you ever wondered Why are so many people fat?

I used to get frustrated. I would eat wheat bread or grainy bread thinking that I was being healthy.

But here is the thing. Grains are carbs. And even though they appear to be healthy, our bodies treat them as if they are sugar. So when we eat bread our bodies release insulin. This stimulates our appetites which make us want more.

It is an addictive cycle. Many people who are addicted to bread are also addicted to sugar. In reality, they are the same thing.

If you find that you can’t say no to bread, then you are probably a sugar addict.

Read my story here…. I am addicted to sugar

The good news is you can overcome this addiction to bread by changing how you eat.

The bad news is you will have to give up bread and all the carbs that are high in sugar. And yes you need to give up sugar. The best solution is a high fat, low carb diet.

Not only will you get your cravings under control, but you will lose weight.

When I started my high fat, low carb diet 4 months ago, I weighed 186 pounds. As of today, I am at 152.

Once you have learned how not to eat bread, you will end up feeling wonderful.

And believe it or not, you won’t miss it and those terrible bread cravings will go away. I was really surprised how easily I said no to that Red Lobster biscuit.

Update 2/19/19: Now that I’ve been doing Keto (low carb) for over 4 years and have kept off 60 lbs, I have learned that once in a while I can have some carbs. This is very rare, however.

But when I am in the mood for pizza, I simply make my own using an almond crust. There are lots of recipes online but I simply use Simple Mills Almond Crust. It is super easy to make and it tastes wonderful. Simple Mills also has other low carb snacks.

I really just want you to know that with this lifestyle, you don’t have to feel deprived. And yes, you will need to eliminate a good part of carbs from your diet. But there are healthy substitutions out there.


Here are some other articles about bread and the carb addiction that you may find helpful:

Why Is Bread So Addictive? 

Best Almond Flour Pizza Crust

And I highly recommend the book Grain Brain which goes into detail about how grains affect us both physically and mentally.

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 awakened 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 Epsom 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 no longer use table salt. Instead, I use pink Himalayan Salt as it has lots of minerals that my body needs.

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 as 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.

I have discovered a natural temporary solution. Wow Drops – Breath Freshener They are very strong and make a huge difference. I keep them in my purse and if I feel a bit self-conscious I just put a drop on my tongue.

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.