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?

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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?

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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 Himalayan sea 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 the weight a bit quicker. Plus I really feel great when I fast.


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Why I Love Eating Fat and Losing Weight

ID-100270266
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!

 

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Why I Use A Pur Water Filter

We use a Pur water filter on our faucet as a way of protecting ourselves from any dirt particles, chlorine or contaminants that may be in ordinary tap water. It sort of goes without saying for us that clean water is important to our body.

I love the Stainless Steel Water Filter because it is really pleasing to the eye and it does the job. The stainless steel look is very classy. The purified water tastes and smells better and I have the piece of mind that it is clean.

The filters last for a long time and are really easy to replace. You can even order them in bulk so you always have some on hand.

Some of the benefits of filtered water, outside of health, is that you get to save a lot of money in the long run. Using a Water filter can save thousand over time compared to buying bottled water.

Plus you no longer have to lug in all that bottled water from the grocer. Bottled water is also better for the environment. It is really sad the way plastic bottles seem to be everywhere messing up the environment. I hate seeing plastic bottles on the bank of the river bank when we go out boating. It is really sad. I try to collect as many as I can.

The bottom line is filtered water is better!

PUR CR-6000 7-Cup Water Filtration Pitcher

Some people prefer a countertop filter and others prefer a water filtration pitcher. We actually use both. Why not double up?!

I like the convenience of a countertop filter because with a click of a switch I can have clean pure water.

But I also like to have nice refreshing cold water from the fridge so I have a pur water filter pitcher in my refrigerator ready to drink. This works the same as the countertop one but it is in the pitcher form. To use it all you do is run tap water into the pitcher and it will automatically filter it.


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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.

20160328_112154
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?

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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.

 

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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. 🙂

 

 

 

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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.


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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.


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