Confused?


Like the tangellos above its easy to get misinterpret them for an orange. It seems that there is quite a lot of confusion with low carb and what IS acceptable to eat and what is NOT acceptable to eat. I first off have to clarify that I believe the Ketogenic Diet to be the easiest low carb diet to hop into when starting low carb.

This is first of all a Low Carb diet. Yes, Atkins is a Low Carb diet, Ketogenic Diet is Low Carb, Paleo and Primal is low carb as well. Did you know that the RDA (Recommended Daily Allowance for adults) of Carbohydrates is actually 130g a day? How much do you eat? Do you even know? Or are you paying attention to how many calories over how many carbohydrates you are eating? We on average as Americans eat over 300g a day and sometimes even 400g. The side effect of over indulging in carbohydrates is obesity and chronic illness associated with allergens found in the food you are eating. A carb is essentially sugar, and excess sugar turns to fat if unused in our body.




When starting a Low Carb diet you will have an induction phase where your body will begin to fuel from fats verses Carbs like it has its whole life, or the majority of it. You have to intake around 40g carbs a day or less to go through induction. During this induction phase you will be going through ketosis. No its not affiliated with ketoacidosis as people are all too familiar with diabetics. This is a different term, Wikipedia says it best;

 "If the diet is changed from a highly glycemic diet to a diet that does not provide sufficient carbohydrate to replenish glycogen stores, the body goes through a set of stages to enter ketosis. During the initial stages of this process, blood glucose levels are maintained through gluconeogenesis, and the adult brain does not burn ketones. However, the brain makes immediate use of ketones for lipid synthesis in the brain. After about 48 hours of this process, the brain starts burning ketones in order to more directly use the energy from the fat stores that are being depended upon, and to reserve the glucose only for its absolute needs, thus avoiding the depletion of the body's protein store in the muscles.[7]

You want to be in ketosis so your body burns fat as fuel, the question is how you want to go about doing that. You will need good fats for your energy on low carb. You have diet options and food choices to choose from. I personally suggest people start off Low Carb with the Ketogenic Diet, Monitor your food intake in terms of carb consumption, what it is and how you feel. You will feel dizzy and spacey the first few days while your body transitions, drink a lot of water and monitor what you are eating to see what works for you and what does not. Do this for at least 1-2 weeks. Fine tune your nutrition for your own personal health. After the first few weeks, eat when you want, what you what that you are allowed to. Do not over eat, do not starve yourself either. I advise people to stay under 40g carbs a day until the weight loss you desire is achieved. At that point you can mix up your diet, you can go paleo/primal, you can have cheat days once or twice a month, you can have over 50g carbs if you want. You are in the maintenance stage and your options are endless just do not EVER exceed 130g Carbs a day if you want to maintain your weight loss. Some people just stay low carb....others go health nut crazy into it. Find your own niche.

Lipids (fat) uses in the body:

Fats make food tender, flaky, or creamy, and make us feel full and satiated. Dietary fats are essential for several reasons:
Fats help the body absorb fat-soluble vitamins (Vitamins A,D,E and K)
Triglycerides are the major energy fuel of hepatocytes and skeletal muscle
Phospholipids are an integral componet of myelin sheaths and cellular membranes
Prostaglandins regulatory molecules formed from linoleic acid via arachidonic acid play a role in smooth muscle contration, control blood pressure, and inflammation.                            (Chapter 24 pg 909 "Human Anatomy and Physiology" 9th edition 2012)
You need your good fats! Which fats are OKAY? http://balancedbites.com/2010/07/fats-which-to-eat-and-which-to-ditch.html I personally use organic butter, coconut butter and coconut oil, as well as olive oil.

  

You also need your salts...(Sodium(Na) and Iodine(I) )

Not regular table salt, I am talking sea salt with iodine. The less processed the more minerals stay intact. If you are deficient in salt you will have side effects of muscle cramps and reduced appetite. The function of salt in your body is an acid-base balance, water balance, as well as nerve function. Iodine is a component of thyroid hormones, without enough a side effect can be an enlarged thyroid (Goiter). If you are under 50g Carbs a day you need to be in-taking at least 5 teaspoons sea salt with iodine for your bodies mineral requirements. 



Carbs in excess are bad yes, but vegetable carbs are excellent for you!
You will be ingesting the organic compounds needed for growth and good health (Vitamins) in your vegetables!

These are vitamins we need, without them the carbohydrates, proteins and fats we eat would be useless:

Vitamin B1 (thiamine) is found in pork and peanuts,
-Deficiency- Beriberi (nerve disorders-tingling, poor concentration, reduced heart function)

Vitamin B2 (riboflavin) is found in meats and vegetables,
-Deficiency- skin lesions such as cracks at corners of mouth

Niacin (B3) is found in nuts and meats,
-Deficiency- skin and gastrointestinal lesions, nervous disorders

Vitamin B6 (pyridoxine) is found in meats and vegetables,
-Deficiency- irritability, convulsions, muscular twitching, anemia

Panothenic acid (B5) is found in most foods,
-Deficiency- fatigue, numbness, tingling of hands and feet

Folic acid (Folacin B9) is found in green vegetables, oranges, nuts,
-Deficiency- anemia and birth defects

Vitamin B12 is found in meats and eggs,
-Deficiency- anemia nervous system disorders (numbness, loss of balance)

Biotin is found in vegetables and meats,
-Deficiency- scaly skin inflammation, neuromuscular disorders

Vitamin C (ascorbic acid) found in fruits and vegetables especially in citrus fruits, broccoli, cabbage, tomato's and green peppers
-Deficiency- Scurvy (degeneration of skin, teeth, blood vessels) weakness, delayed wound healing, impaired immunity.

Vitamin A (retinol) is found in deep green and orange vegetables and fruit,
-Deficiency-blindness and increased death rate

Vitamin D is in egg yolk and is made in human skin in the presence of sunlight,
-Deficiency- rickets (bone deformities) in children and bone softening in adults

Vitamin E (tocopherol) is found in vegetable oils, nuts and seeds,
-Deficiency- degeneration of the nervous system

Vitamin K (phylloquinone) is found in green vegetables, teas, and is also made by colon bacteria
-Deficiency- defective blood clotting

Minerals ensure a smoothy functioning body: (minerals are ionized in body fluids or bound to organic compounds to form phospholipids, hormones and various functional proteins.)

Calcium (Ca) found in dark green vegetables needed for bone and tooth formation, blood clotting, nerve and muscle function.

Phosphorus (P) found in meats needed for bone and tooth formation, acid-base balance and nucleotide synthesis. Deficiency can lead to weakness, loss of minerals from bone, and calcium loss

Sulfur (S) found in proteins from many sources. It is a component of certain amino acids.

Potassium (K) found in meats and many fruits and vegetables. It is an acid base balance, water balance, nerve function. Deficiency can lead to muscular weakness, paralysis, nausea and heart failure

Chlorine (Cl) found in table salt it is an acid base balance, formation of gastric juice, nerve function, osmotic balance. Deficiency can lead to muscle cramps and reduced appetite.

Sodium (Na) found in table salt, it is an acid base balance, water balance and nerve function. Deficiency can lead to muscle cramps and reduced appetite.

Magnesium (Mg) found in green leafy vegetables it is a cofactor ATP bioengergetics. Deficiencies can cause nervous system disturbances.

Iron (Fe) found in meats eggs, green leafy vegetables. Is a component of hemoglobin and electron carriers in energy metabolism; enzyme cofactor. Deficiency can lead to iron-deficiency anemia, weakness, impaired immunity.

Flourine (F) found in drinking water, tea, seafood. Is the maintenance of tooth structure, without Flourine you will have a higher frequency of tooth decay.

Zinc (Zn) found in meats and seafoods it is a component of certain digestive enzymes and other proteins. Deficiency is growth failure, skin abnormalities, reproductive failure, impaired immunity.

Copper (Cu) found in seafood, nuts, organ meats. Is an enzyme cofactor in iron metabolism melanin synthesis, electron transport. Deficiency can lead to anemia and cardiovascular abnormalities.

Manganese (Mn) found in nuts, vegetables, fruits and tea. It is an enzyme cofactor and lack of it will lead to abnormal bone and cartilage.

Iodine (I) found in seafood and iodized salt, it is a component of thyroid hormones. A lacking can lead to goiter (enlarged thyroid)

Cobalt (Co) found in meats. Component of vitamin B12

Selenium (Se) found in seafood and meats. Is a enzyme cofactor, antioxidant functioning in close association with vitamin E. Deficiency can lead to muscle pain, possibly heart muscle deterioration.

Chromium (Cr) found in liver, seafood, meats and some vegetables. Involved in glucose and energy metabolism. Deficiency is impaired glucose metabolism.

Molybdenum (Mo) found in some vegetables. Is a enzyme co factor and a lack of it leads to a disorder in excretion of nitrogen containing compounds.

(all information found in 2012 Human Anatomy and Physiology 9th edition p 912) I purposely removed whole grains and legumes from the vitamins and minerals list to prove that not including them in your diet will still give you sufficient vitamins and minerals. 

As you see everything you need can be found in your food! In your vegetables and meats! Wheat and Corn and Sugar and Milk carbs are the big no no's. Milk is a no no because of the allergens people get to milk as well as the fact that milk has added sugar in it. For our dairy we can have heavy cream and cheeses in moderation. Some vegetables have "sugar" in it, as long as its not "added sugar" that is fine. Do not consume ANYTHING with added sugar in the ingredients list.

So I am very strict with my suggestions of Carb intake during the first 1-2 months. Why? I am trying to get your body to detox as fast as possible.

I do NOT suggest any fruit at all during the first month

Absolutely no Wheat, Corn, Sugar or Milk at all ever. 

Why is this? 


Well fruits are high in carbs, if your trying to stay within a certain carb range I would prefer you get filled up on foods that last longer than fruit. This does not mean you cannot ever have fruit again, this just means your going to have to take a little break from it if not for a whole month for at least the first 2-3 weeks. Look at how many carbs are in fruits. Weigh your options.  Do you want to get to your goal? Are you strong enough to take this test? Prove it to yourself, you deserve to be happy with who you see in the mirror.

I suggest in the beginning phase you try to maintain an average of 10g carbs per meal a day. You are not going to die. Remember meats, cheese, good fats and eggs are zero carbs. The only carb counting you will have to do should be for veggies and/or nuts.

The above suggestions are for people who want to loose weight. If you are happy with your weight then stay between 50g carbs and 100g carbs a day. But still steer clear of Wheat, Corn, Sugar and Milk.

Why? 


Because those are all ingredients for potential allergens. Auto immune diseases are caused by food allergens, so many diseases and how you feel is caused by underlying food allergens we may have never known we had. Depression can be linked to the food you eat, acne, joint pain, energy levels etc. Try to eat allergen free for a month....if you feel better stick with it! If you don't then you are one of the lucky individuals that doesn't get wheat bellys and blow up from all that crap they put in ALL of our food.

So you want to try this? 


Then say bye bye to Wheat, Corn, Sugar and Milk, if you feel better on this be prepared to say goodbye for life....yes thats ever. These things are hidden everywhere! Seriously! Just take a trip to the grocery store and look, look very closely at that added ingredients list. Its just appalling.


Whats your excuse?



But I love breads!!! So what, there are so many wheat free breads with no sugar, I make a bunch of them, they are guilt free and I dont blow up like a fat cow eating them.

But I have a really bad sweet tooth!!! So did I when I first started this! All you need to do is learn what sweet things you can sub your sugar for. My favorite sugar substitutes are in order of preference:

  1. Erythritol (uses sugar alcohol, does not effect blood sugar, excellent tasting, 1 cup equals 1 cup sugar)
  2. Liquid stevia (natural, in too much excess can have a tang or a bite to it, 1 tsp = 1 cup sugar)
  3. Xylitol (zero carbs, its not supposed to raise your blood sugar, 1 cup = 1 cup sugar)
All sugar substitutes can be found at Sprouts or Health Food Stores nearest you. 

But its too time consuming!!! Its really not, if you plan ahead you save money. Yes you will actually save money! Picture this, you save money, you look better, that way you can actually get out of the house and show your beautiful self off to the world. Doesn't sound that time consuming anymore does it?

But I want to workout too!!! Well I advise you do NOT workout until you are adapted to eating low carb and you are in full blown ketosis. I do not want anyone getting hurt and that can happen if you are adjusting and adding exercise into the mix. You can pass out! You can fall over! Just give yourself a week if not two to adjust. You can workout again after, your muscles will not go anywhere in 2 weeks I promise. When you work out concentrate on muscle not cardio. Your food intake is taking care of your weight. Just work on your muscles and stretching or yoga. If you really want to do cardio do it, but do not do it under the assumption that is how you will burn fat, it does not work that way. 

But what if I want to eat out!!! You can! Just do not order the breads, do not starve yourself either if you are hungry and away from the house. Eat! Have a salad with chicken, have a lettuce wrapped burger, have a taco salad with guacamole and sour cream, no chips or tortillas. Just don't eat the "breads" you can totally do this!

Just prepare your foods. Make doubles for dinner, save your leftovers for lunch. Easy breezy. 

I cant think of anymore excuses you might have...the bottom line is if you want to feel better and look better I have an answer for you. I can not spoon feed you everything you need to know. You are going to have to put in the foot work and do your own research too. 

So here you have it, meats and veggies with homemade bread and homemade desserts...doesn't sound that horrible anymore. 

6 day key meals to help you start
My fitness Pal to help you count carbs
Dont know the carbs in your food click here and enter what it is and walah!
Linda Low Carb  Delicious ideas here!
Need to count your carbs? Print out this list of what is acceptable and make your life easier

Need more? Here is some info for you. 
Low Carb Research

Pub Med Articles:

The first few weeks you will have ups and downs with energy, after a month you are pretty much home free. Please check out my links above for more information. And if you would like a daily cheat sheet guide please comment below with your email address :)

Stay informed 


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