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.
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.
I’m Eating Fat to lose weight! Really, I am. It took me over 50 years to realize I was doing it all wrong. Weight loss can be easy and it can come off quickly if you eat more fat.
Over the years I have tried many different ways to lose weight. I tried liquid diets, calorie counting, and cutting fat out of my diet. And I worked out every day. But nothing ever really seemed to work for any amount of time.
Then one day I was talking to my boyfriend and he said he was very concerned about his blood sugar (he was borderline diabetes) and was thinking about going on a low carbohydrate diet.
I want him to be healthy and live for many years, so I decided to go online and get as much information as I could on the subject. And I realized that fat doesn’t make you fat! Actually, it is sugar and carbs that make you fat.
So I decided to go on a low carbohydrate diet with him and to my surprise, I love it! I’ve been doing it for 3 weeks now and have lost 9 pounds so far. But the best thing of all is that I am not hungry.
Together we are dropping weight and feeling great! I am really excited to see where we will be in just a few short months.
I love to write and find that I always do better with projects if I keep a journal. So I decided to create this blog as a way of holding myself accountable but also hopefully to inspire people to do the same.
Feel free to comment below. I would love any support I can get.