Eating On A Low Carb Diet

low carb diet cookbook
Eating On A Low Carb Diet

Eating on a low carb diet can be a bit of a challenge, especially in the beginning. But once you get acclimated to it, you will easily know what you can and can’t eat in order to lose weight easily.

When I first started my low-carb, high-fat diet, I found it easier to follow a list of what I could and couldn’t eat. Then after a while, it started to click in my brain how to eat. So today I wanted to share my list with you.

It really is simple. You want to avoid anything that has sugar in it. This would include foods that have natural sugars, like root vegetables and starchy vegetables as well as most fruits.

And you want to eat a lot of fatty foods. I’m not talking about fats that are associated with sweets, like donuts. No, I’m talking about foods that have natural fats.

But to make it easy for you, I created a list that you could use as a guide.

What NOT to eat on a low carb diet

  • Sugar and Sugary foods: Avoid any candy, cakes, cookies, pies, soda, juices, ice cream. (Most processed foods contain sugar and should be avoided.)
  • Grains and starchy foods: Avoid any kinds of bread, pasta, corn or rice. These are all very high in carbs and sugar.
  • Beans: Although these are high in protein they are very starchy and should be avoided on a lchf diet.
  • Root veggies: Most root veggies tend to be higher in carbs because they have more starch.
  • Sugar substitutes: These are highly processed and fake food. They should be avoided.
  • Beer and alcohol: Beer and mixed drinks are very high in carbs. There are some spirits that are low in carbs if you must partake. Drinking On A Low Carb Diet
  • Fruit: Most fruits are high in sugar with the exception of berries. However, berries are easy to go overboard on so I suggest avoiding completely in the beginning of a low carb diet.
  • Processed Food: I suggest avoiding all processed foods. Processed foods always have extra chemicals and sugar hidden in them. You should avoid all sauces and condiments like ketchup. Always read the label and avoid anything that is more than <1 sugar.
  • Milk and Yogurt: These tend to be high in sugar and carbs. The low fat are the worst because they remove the fat and add sugar.
  • Bad oils: Avoid canola, corn, vegetable, peanut, cottonseed and soybean oils. Also, avoid any fake oil like partially hydrogenated oil or margarine.

What TO eat on a low carb diet

It is really all about eating more fat. The more fat you eat, the more fat you will burn.

Learn more about eating fat to lose weight. 

  • Healthy oils: Butter, Ghee (clarified butter), extra virgin olive oil, extra virgin unrefined coconut oil, avocado oil and bacon grease.
  • Eggs: Eggs are the perfect food. Free range eggs are best if you can find them. You can eat eggs any way you like. They also make a wonderful snack, just keep some hard boiled eggs on hand.
  • Meats: Beef, pork, bacon, chicken, and turkey.
  • Fish and Seafood: Fatty fish is best. But you can also enjoy shellfish as well, just be sure to dip it in some yummy melted butter.
  • Cheese: Full fat cheese is best. Avoid anything that is low fat.
  • Olives: Black and green olives are very high in healthy fat and very low in carbs.
  • Avocado: This veggie is full of tons of healthy fat. Eat as much as you want.
  • Nuts and Seeds: Avoid the dry roasted nuts as they often include peanut oil. I suggest raw nuts and seeds. Just check the label. You only want nuts, nothing extra.
  • Spices: salt, pepper, fresh herbs and most spices have zero carbs.
  • Green vegetables: Most of the vegetables that grow above the ground are great with the exception of corn and “winter” squashes. Also, go light with the tomatoes.

I hope you find these lists helpful for your low-carb, high-fat diet helpful. I typed it off the top of my head, so if I’m missing anything or if you have a question, please type it below. 🙂

PS. Here are some Eating Out Tips for your Low Carb Diet.

Cheers!

Wendy

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.

 

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?

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?

 

 

Charlie Horse Leg Cramps. Ouch!

One of the possible side effects of being on a low carb diet is that you can develop charlie horse leg cramps. And I am one of those people who get them.

Charlie Horses are NOT fun!

woman-legs-relaxation-beautyI have been woken up from a deep sleep with this severe pain in my calf. I have to jump out of bed and walk it off, just to have it come back a couple hours later. It seems like as soon as I start to fall back to sleep, I get another one.

I tried walking it off, and massaging with lotion but nothing seemed to work. So I started doing some research as to the cause of charlie horses and a low carb diet.

I have been able to figure out what my body is missing and how to nurture it so I no longer get these extremely painful muscle cramps in my legs.

What I learned was that often when people are on a low carb diet they end up missing some important electrolytes and minerals. So in a way, a charlie horse was a wake up call to me letting me know that something was wrong.

I take a good multivitamin daily but it just doesn’t give me enough of the minerals that need so I needed to add a few.

Magnesium and Calcium are both important. But to get them with your food you would need to eat a lot of green vegetables. Even though I eat a lot of greens, I find I still need to add a magnesium tablet as well as calcium. I take these with water at bedtime.

I was researching online and learned from Dr. Eric Berg that it is important to take these together because calcium by itself can actually make the cramps worse. Fortunately I’ve been taking mine together but I’m glad I know that I don’t ever want to stop doing that. I certainly don’t want to get any more charlie horses.

I also added a potassium supplement because it helps my body absorb the calcium. But also I learned that potassium plays a huge role in helping muscles to relax. And since I have a job where I’m on my feet all day long, I thought it would be good to add it to my other vitamins.

I also drink a glass of warm lemon water mixed with a bit of Bragg Apple Cider Vinegar and cranberry juice. This helps make my body a bit more acidic. And this helps me to absorb the minerals easier.

As a result of taking these minerals I am sleeping through the night just like a baby. And sleep is very important when it comes to weight loss and health. I am now charlie horse free and hope to stay that way.


Drinking On A Low Carb Diet

drinking alcohol on a low carb diet
drinking beer on a low carb diet

I am not a big drinker but I do enjoy beer or wine occasionally. So one of the first things I wanted to know was could I drink beer on a low carb diet? And the answer was NO!

It isn’t recommended because beer is very high in sugar and carbs.

Well, that stinks!  🙁

Drinking Beer really isn’t an option if you want to lose weight on a high fat, low carb diet. Also, sadly many wines and mixed drinks are high in carbs as well.

But, here’s some good news:

You can drink on a low carb diet.

Most spirits are very low in carbs. So you can have an alcoholic beverage from time to time. There is no need to go without when you are at a party or family get together.

Drinking on a low carb diet is something that you can do occasionally and still lose weight.

My go to mixed drink is a Rum and diet coke. Now normally I would never drink a diet coke as I prefer to not using artificial sweeteners, but I can’t drink straight rum, so this is an alternative.

I find that I can deal with it and I actually find it very satisfying.

My boyfriend prefers gin and soda water with a twist of lime. Tonic is high in carbs so he does the soda water (club soda). He says it isn’t beer, but it does give him a bit of a buzz.

But sometimes you just gotta have a craft beer. (At least I do)

I really enjoy a nice IPA beer especially at social gatherings so I knew this would be a challenge. But losing weight and getting healthy was the most important thing to me.

A couple of weeks ago my boyfriend and I went to the beach for a week and we decided that we would drink beer on one or two days. And we limited it to only two drinks each.

What I did that day was to totally limit my carbs to very strict. Normally I stay at around 30% but since I knew I would be drinking beer in the afternoon, I ate very clean the entire day prior. I had bullet-proof coffee in the morning, and 2 eggs for lunch. Then for dinner along with the beer, I had a green salad with a steak. I added a pad of butter to the steak.

At the end of the week, I still ended up losing 1 pound even with drinking the beer. But it isn’t something that I will do often as I really enjoy seeing a 2-pound loss on a normal week.

So my recommendation is this. If you want to drink, I recommend spirits or very dry wine.

And if you do choose an alcoholic beverage that is high in sugar, adjust the rest of your carbs and plan on what you will eat that day.

Important Tip: I learned a hard lesson the night after drinking alcohol and that was leg cramps. It wasn’t fun waking up with severe Charley horses in my legs. I learned that when you drink alcohol you need to really increase your water intake as you can easily become dehydrated. I learned this the hard way.

So stay hydrated by drinking lots of clean filtered water.

Down Another 3.5 Pounds! Yeah!

cropped-127228-20160329-e1459257295890-1.jpgI’m feeling pretty ecstatic today. I just weighed myself and I have dropped another 3.5 pounds. And it feels great.

I have a few other things that I want to mention for anyone who is thinking about doing a high fat, low carb diet.

One is a bit of a vent. And that is when people ask me what I’m doing to loose weight and then they want to criticize me when I tell them that I’m doing. I know that I should have a thicker skin and not take it personally.

The world has drilled into peoples heads that calorie counting and low fat is the way to lose weight. They believe what they are told, even though most people are over weight or obese because of eating this way.

I get it.

I was the same way for many years. I mean eating more fat to lose weight went totally against what I did for years.

But now I know that eating more fat, makes me skinny! Yes, it does!

Yesterday I was talking to a friend who commented on how thin I was getting. She said that she could hardly believe how good I looked. She asked me what I was doing.

I told her I was doing a low carb high fat diet. And she said that her doctor told her that the low carb isn’t healthy. So she eats low fat because that is the healthy way to do it.

I wanted to say to her, “and how is that working for you?”. But I didn’t because I know it isn’t her fought. I mean we all want to do what our doctors say.

But what if the doctors have is all wrong?

I simply told her that I would never eat low fat again because I don’t want to eat products that have had sugar and often times other chemicals added to their products.

I feel like in many cases doctors prefer to just write out a prescription rather than help people fix the problem.

I would rather just give my body what it needs and let it heal from all the crap I fed it over the years.

I prefer to eat real food, no processed or packaged food. I eat meat, cheese, vegetables that grow above the ground (avoiding root vegetables and starchy veggies), nuts, olives and berries. In other words.

I eat real food.

I love seeing the scale numbers go down. I feel so inspired to help others do the same.

If you are thinking about trying a high fat low carb diet, then understand that this is very healthy. You will feel great and the pounds will come off.

Make Your Own Bulletproof Coffee

My favorite part of my day is my first cup of home made bulletproof coffee. Yummy!

Bulletproof coffee is simply coffee with added fat. There are many different kinds of fat that you can add to your coffee. Some people simply add heavy whipping cream to their coffee while others use extra virgin coconut oil or clarified butter (ghee) or butter from grass fed cows.

I love bulletproof coffee because it helps my body to burn more of its own fat.

First of all, it tastes so yummy. I like coffee with both cream and butter. But sometimes I do cream and coconut oil. And if I’m eating out at a restaurant I will just use butter. The reason is most restaurants only offer half and half which has sugar (from the milk). So, I just ask the waitress to please give me a few pats of butter and although I get weird faces they always bring it to me. But I gotta check. Believe it or not, some places only carry margarine and of course I don’t want that crap. So in that case, I just drink my coffee black.

You can make your own bulletproof coffee easily at home.

ID-10070513
I love bulletproof coffee

Make your own coffee bulletproof coffee. I suggest spending the extra money and buy a good quality premium coffee like Black&Gold. I prefer to buy coffee in the bean form and I grind them myself. You will love it if you do this. The coffee smells so good and it tastes better than anything you can get out at a restaurant.

If you have never used a coffee grinder, you should try it. Your coffee smells so fresh and tasted delicious. You will never buy already ground coffee again. And they are not very expensive.

The coffee grinder we use at home is the Mr. Coffee IDS77 Electric Coffee Blade Grinder. I love that this grinder makes it easy to measure the perfect amount. Plus I can choose how I want it ground. I prefer a very fine grind. The Best thing about this grinder is that you can twist the bowl off the top and easily pour it into your coffee filter.

If I’m just making one cup then I just use my Keurig along with the brew filter so I can add my own freshly ground coffee. But it is up to you. Many of the k-cups taste pretty good.

Choose any of the options below as your fat. By adding fat, you will help encourage your body to burn more fat and you will also not feel hungry. I often am able to skip breakfast simply because I’m not hungry. My bulletproof coffee is enough.

Best Fats For Bullet Proof Coffee:

Heavy Whipping Cream: I love cream. It is so creamy and yummy. Now that I use it in my coffee, I wonder why I didn’t try it before.

Ghee (clarified oil) or butter: I love the different flavor I get in my coffee. I prefer salted butter. It just gives the coffee a unique taste. For me, this is my preference.

Extra virgin coconut oil: I like this because it gives the coffee a slightly coconut taste while making it taste creamy. This is my boyfriends preference. Tip-make sure it says “extra virgin” or you will not be getting the same quality.

How you make it is up to you.

Skeptical? Don’t knock it til you try it.

I know, I was hesitant to try it. Now, I will only drink my coffee with fat added to it. It tastes good and it makes me a fat burning machine.

How about you? Do you drink bullet proof coffee? If not, will you try it?

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?