High Carb diets tend to lead to : 

What's great about eating Keto or Low Carb High Fat (LCHF)?

 

1. Your fuel tank off glucose is endless - which means your stamina is virtually endless. Eating carbs of any sort will kick you out of ketofuel and back into the glucose variety, which very quickly puts you back on the blood sugar roller coaster and you will crave flour or sugar products like crazy! Three days will put you back in the keto zone. (If you are going to do this program you must do it 100% for three months to make it easy and enhance up your results.)

2. You will lose belly fat fast. Don't watch your weight in kg, watch your body size to monitor your results as you will lose centimeters faster than kgs. (Your weight loss in kg doesn't accurately reflect your fat loss because you are also replenishing your muscle tissue.) 

4. Your memory will return sharper than ever. Your risk of dementia, Alzheimer's and Parkinson's will also plummet.

5. Your taste buds will become more alive and sensitive to subtle flavours. After four weeks food flavours are enhanced.

6. Your sleep will be deeper and more restful, you will wake up alert.

7. Your mood will be stable and more buoyant. No more dips in blood sugar to destabilise you and drag you down.

8. No afternoon energy slumps. You'll bright all day.

9. You stay full longer, you just don't get that hungry because the fat sustains you longer with a feeling of satisfaction.

10. You can drink butter coffee, yum!! (see below) 

11. Hormones balance out. Bye bye PMS!

12. Cholesterol goes to normal. Yes, high cholesterol is sugar and carbohydrate driven, they tricked us.

13. You just feel great. You may get used to feeling this way, but don't worry, you'll be reminded when you eat that donut how crap simple carbs make you feel. It's a good reminder every now and then. (Just remember you'll crave and be hungry and grumpy for three days - hang in there!)

Be careful though, any flour or sugar products will throw you out of keto and it can take three long days of feeling hungry and battling donut cravings to get back into ketobliss.

Ketogenic & Low Carb Eating 

Recap 

To start a keto diet, you will need to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. (NB: You might get the 'keto flu' if you go into ketosis fast, this will pass, have some carbs if you start feeling nauseous, headachy, tired etc - it's too fast.)

 

  • You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

  • Keto eating is high fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

  • Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.

  • Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.

  • You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).

  • If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite (though snacking can slow weight loss in the long term). Sometimes we can confuse the want to snack with the need of a meal or dehydration. 

 

Vegetables on a Ketogenic Diet

Dark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.

If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.

§  There are a total of 6g carbohydrates in 1 cup.

§  There’s also 2g of fiber in 1 cup.

§  So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).

§  This will give us our net carbs of 4g.

Here’s a list of the most common low carb vegetables. Though if you want a complete list, check out our guide on the best vegetables for a ketogenic diet >

Vegetable Net Carb example 

  • Spinach (Raw) - 1/2 Cup - 0.1

  • Bok Choi (Raw) - 1/2 Cup - 0.2

  • Lettuce (Romaine) - 1/2 Cup - 0.2

  • Cauliflower (Steamed) - 1/2 Cup - 0.9

  • Cabbage (Green Raw) - 1/2 Cup - 1.1

  • Cauliflower (Raw) - 1/2 Cup - 1.4

  • Broccoli (Florets) - 1/2 Cup - 2

  • Collard Greens - 1/2 Cup - 2

  • Kale (Steamed) - 1/2 Cup - 2.1

  • Green Beans (Steamed) - 1/2 Cup - 2.9

See how low in carbs vegetables like these are? Just eatem.

Source : https://www.ruled.me/30-day-ketogenic-diet-plan/

Basically avoid carbohydrates such as

  • white potato

  • all flour & flour  products (including gluten free)

  • rice

  • sweets

  • chocolate

  • sweetened almond milk (get the unsweetened one)

  • maple syrup, rice syrup, honey, sugar

  • rice noodles, rice paper rolls

  • fruit

  • potato, swede, taro

  • chips etc

 

And stick to real foods like :

  • Meats – fish, beef, lamb, poultry, eggs, etc.

  • Leafy Greens – spinach, kale, etc.

  • Above ground vegetables – broccoli, cauliflower, etc.

  • High Fat Dairy – hard cheeses, high fat cream, butter, etc.

  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.

  • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries

  • Sweeteners – stevia, erythritol, monk fruit, xylitol

  • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

 

While you exercise enough, but not too much. 

Lots of recipes etc on the web, such as 


 

Testing your ketones : Grab some ketosticks from the pharmacy if you don't have any, and test before each meal and write it down with your diet.

If you need a theory refresh, this is good : https://www.youtube.com/watch?v=kc6jUtHJoz0

The best foods to eat on a Ketogenic Diet - Dr David Jockers

A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. In this video, Dr David Jockers discusses some of the best foods to eat on a ketogenic diet.

Ketogenic Diets and Brain Health, Inflammation Regulation & Neurological Protection - Dr Pearlmutter

Dr Pearlmutter discusses the importance of fats on health and wellbeing. He discusses Alzeimers, Dementia and Neurological disorders and their link to inflammation.

Ketone Testing

Recipe Inspiration

Testing on rising shows you your overnight ketosis. Testing before each meal lets you know how many carbs you need to include in that meal. If you eat carbs or sugar and you go out of ketosis, it can take 3-4 days to get back in. 

Blood Sugar Balance

Blood sugar stability feels AMAZING. This diet gets you off the emotional roller coaster & fatigue wagon. This is why :

Recipe Links

Bullet Proof Coffee - OMG yum!

  • Organic plunger or 

  • 1 tablespoon butter

  • 1 tablespoon MCT oil (start with one teaspoon and build up to 1 tablespoon)

  • 1/2 teaspoon cinnamon

  • Vanilla Stevia drops or xylitol if you like it a little sweet

Do not take this coffee with a refined carb diet full of sugar and grains. Sugar and carbs do not go well with a high fat diet, unless you want to be a super fat absorber. Insulin carries fats into storage. This is awesome for a low carb or ketogenic diet. 

Monica Williams 

0409 188 173

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DISCLAIMER : We do not diagnose nor treat 'disease', rather we offer education and a personal relationship in support of people as they move through their own life journey. The body self-heals when supported with the optimal conditions. No-one else can heal us, only we can. We seek to support our clients in this process of self-alignment.; identifying obstacles to  the body's innate self healing process, while supporting it with what is needed. We make no claims, medical or otherwise, and we are not a substitute for medical care. 

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The information on this website is for general education only.