Testosterone Reload Reviews

Testosterone Reload Reviews

The most critical anabolic and androgenic hormone in the body is testosterone and it's considered to be imperative for what makes a man – a man. For men wanting to increase strength, develop muscle mass, maintain sexual prowess and reduce body fat, healthy testosterone levels are needed. Here we take a look at Test Reload and see how it stacks up.

Pros

• The overall potency of Test Reload is quite high
• Many of this product's ingredients are backed by clinical studies
• The side effects are relatively minimal
• It includes an ingredient that is a potential estrogen blocker
• It has the capacity to aid in fat reduction and increase muscle mass and strength
• The potential for boosting energy levels and athletic performance is promising
• This product is said to enhance mood and focus

Cons

• Individual dosages are not disclosed due to it being a proprietary blend
• It's difficult to determine precisely how effective this supplement can be
• Consultation with a doctor is required for those with medical conditions before using it
• That last point should be considered for anyone who decides to take on a new diet or supplement, as every person is different in terms of metabolism, general health and how their bodies might react to the intake of new substances.

Benefits

Mike Chang is the famous creator of Six Pack Shortcuts and Test Reload is his offering for those needing to boost their testosterone levels. He states that this product may help cure Low T, increase muscle mass, strength and endurance, along with enhancing sexual performance.

Test Reload was designed to help the body make more of its own natural testosterone, which is helpful for men who suffer from Low T. A dual action booster, this supplement is said to also block estrogen and convert belly fat to energy, although it makes sense to incorporate usage with a good exercise regime and healthy eating. With ingredients that are believed to intensify the production of testosterone to reach peak T levels, it may prove to be beneficial.

Before and After

Everyone's results will vary, but users  that have submitted their reviews and testimonials to Test Reload are super happy with the results. Here's a look at the before and after from one of them:

Please keep in mind results will vary from person to person, and aren't typical. Your body isn't the same as anyone else's. You might get insane results, you might not experience as much of a difference, and it also has a lot to do with your workout routine and diet, too.

Side Effects

Although Test Reload is considered to be one of the safest supplements out there, you should avoid it if you have an allergy to stimulants. If you have medical issues that could be negatively affected by increased testosterone levels, you might want to check with your doctor first, as it can affect the natural processes of the body and your diet.

Ingredients

Fenugreek – for boosting testosterone and improving energy, endurance and muscle strength and size

D-Aspartic Acid – for improving the sensitivity of T receptors in the brain and performance in the gym

Maca Root – for boosting sexual performance, elevating the sex drive and stimulating testosterone production

White Button Mushroom Extract – for calming the side effects of testosterone spikes and regulating estrogen

Beta Alanine – for increasing endurance during workouts

Mucuna Pruriens – for supporting the libido

Boron Citrate – for increasing testosterone levels

Vitamin D3 – also for boosting testosterone production

Recommended Dosage

The label states that 4 tablets is the serving size, although the exact daily dosage is not clearly defined. Test Reload advises that results can appear within a week and that these results will continue to improve over time.

One of the positive things about Test Reload is that they offer a 100% 60-day money back guarantee, so you have recourse if you find this product less than satisfactory. Their slogan advises, "take charge and build the body that you deserve!" so check it out and see for yourself.

Does it Work?

Many people have reported that this supplement has helped them out quite a bit on their fitness journeys. More energy, stamina, and better results are not uncommon. Obviously, it needs to be combined with hard work and dedication, and patience, but when you're doing everything else right in the gym, the right supplement can  definitely help to take you to that next level of performance.

Price

It costs between $67 – $97 per bottle depending on any promotions that may be running. You'll have to order it through the Six Pack Shortcuts website if you want to grab a bottle.

Where to Buy

As of publishing this, it's difficult to find this stuff in stock so your mileage may vary. Chances are that you'll be better off taking a look at one of the many other supplements that we've featured and reviewed on this site, and finding something a little more current that's still readily available on the market and in stores so that you can get a hold of the company that makes it if you have any questions or concerns, or want to order more.

So, don't be shy, browse around our site and see what else catches your eye – we've reviewed all of the best and most important supplements out there, and we'll also help you avoid the duds that aren't worth your time or money.

Just a heads up. After your first bottle, they'll automatically send you another one in two weeks, and then every 30 days after that. If you don't want anymore, you'll need to cancel ASAP.

Testosterone Reload Reviews

Source: https://liftn.com/test-reload-reviews/

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Csiro Low Carb Diet Quick And Easy

Csiro Low Carb Diet Quick And Easy

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Csiro Low Carb Diet Quick And Easy

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Are Cucumbers Good For Low Carb Diets

Are Cucumbers Good For Low Carb Diets

Photo Courtesy: GlobalStock/Getty Images

Food provides your body with the energy it needs to perform all of life's basic functions, from breathing and pumping blood to more complicated movements and tasks. Even in a state of rest, your body is constantly working. Case in point: your body uses most of its energy stores while resting, which is why it's important to replenish those stores by consuming enough calories each day.

According to the U.S. Department of Agriculture (USDA), a person assigned male at birth should consume between 2000 and 2800 calories per day, whereas a person assigned female at birth should consume between 1600 and 2400 per day on average. Any diet that contains 800 calories a day or less is considered a low-calorie diet. While unhealthy fad diets might lure folks into visions of ultra-quick weight loss, an 800 calorie diet can pose serious health risks, especially if it's not prescribed by your doctor.

In some cases, doctors prescribe low-calorie diets to patients, but, unlike the folks behind fad diets, a medical professional will ensure that there's not only a legitimate, urgent need for the diet, but that the patient will receive all the nutrition and support they need while following the regimen.

Here, we'll delve into the ways a very low-calorie diet can be unsafe and unhealthy as well as some more realistic alternatives when it comes to weight loss goals.

Your body needs nutrients, such as fiber, vitamins, minerals, and protein, to stay healthy day-to-day and in the long term. For example, you need calcium for bone health, potassium or magnesium for heart health, and fiber for gut health, to name a few. Without enough calcium, you put yourself at an increased risk for bone diseases and fractures.

 Photo Courtesy: VioletaStoimenova/Getty Images

Without enough potassium or magnesium, your heart rhythms could become irregular, you could experience heart palpitations, or you could have a stroke or heart attack. Too little fiber can lead to constipation, unhealthy blood sugar levels, and even colon cancer. With a diet of 800 calories a day, it's almost impossible to get all the nutrients your body needs.

2. You'll Feel A Lot More Sluggish

A very low-calorie diet will cause your body to go into survival mode. This means your muscles will start to break down for their stored glucose to get your body the energy it needs to function. Even if you work out, your muscle mass will likely decline, giving you less strength for movement of all kinds.

 Photo Courtesy: Kathrin Ziegler/Getty Images

Furthermore, without consuming enough calories per day, your metabolism starts to slow down in an effort to conserve energy. This will also cause you to feel a lot of unnecessary fatigue.

3. Your Overall Quality of Life Will Probably Decline

Very low-calorie diets can cause a slew of different negative side effects that are not only bad for your health, but uncomfortable. Most likely, you will always feel hungry and extremely fatigued. You may also experience constipation, diarrhea, dizziness, stomach cramps, headaches, dry mouth, and hair loss.

 Photo Courtesy: LaylaBird/Getty Images

Very low-calorie diets can also lead to an eating disorder. For instance, extreme calorie-cutting can trigger spiked hunger levels, leading to binge eating. Most would probably agree that the pain and discomfort that comes with an 800 calorie a day diet alone make it not worth pursuing.

4. Your Mental Abilities Won't Be As Sharp

Your brain needs a continuous supply of glucose to function normally. Without it, your mental prowess will begin to lag. Glucose isn't the only thing your brain needs either. Nutrients are also necessary to keep it running correctly.

 Photo Courtesy: Image Source/Getty Images

When you put your body through a very low-calorie diet, your starved brain could easily forget how to do basic tasks like cooking an egg or turning on a lamp. Your ability to focus on anything from a simple conversation to a television show to your work will also decline.

5. You'll Increase Your Likelihood For Gallstones

One of the most common serious side effects of an 800 calorie a day diet is gallstones. This happens because your body will begin to break down fat to get the energy it is missing, which, in turn, causes the liver to secrete higher-than-normal levels of cholesterol.

 Photo Courtesy: Ruben Earth/Getty Images

When that high cholesterol combines with bile, gallstones can easily form. Gallstones are common for people who are rapidly losing weight. They cause a significant amount of abdominal pain and can even require surgery.

6. The Weight Loss Typically Does Not Last

A meta-analysis of 29 studies (see Resource Links) found that low-calorie diets helped people lose weight in the short term. However, that weight loss usually did not last long-term.

 Photo Courtesy: stockvisual/Getty Images

The reason for this is simple: once you stop the diet, the weight comes right back. Because an 800 calorie diet is not even remotely sustainable for health reasons, steer clear of it, as it won't even give you the results you want.

Alternatives to a Very Low-Calorie Diet

An 800 calorie a day diet is dangerous and unsustainable. Instead, if you want to lose weight by cutting calories, there are several, much safer alternatives.

Try Intermittent Fasting

Intermittent fasting is a pattern of eating where you have periods when you can eat and periods when you cannot. It doesn't matter what you eat during your eating times. The only restriction is when you eat. Some of the most common intermittent fasting cycles are 16-hour and 24-hour fasting periods. The 16-hour fasting cycle allows you to eat for eight hours each day. The 24-hour fasting method is done only twice per week.

Fasting was a part of human evolution; back in the hunter-gatherer days, limited access to food sources meant that people went for day without eating. As such, humans evolved with the ability to function without eating for longer periods of time. Intermittent fasting has become a popular way to lose weight, and studies have shown it to be safe and effective as well when done properly. Be sure to consult a nutritionist or medical professional before starting a fasting regimen.

 Photo Courtesy: yulkapopkova/Getty Images

Try a Slightly Higher Calorie Count Per Day

The 800 calorie per day diet may be unsafe, but upping your daily calorie count just a tad is not generally considered dangerous. There are many easy-to-follow 1200 calorie diets and 1200 calorie menus around, and the 1200 calorie diet is within the standards of health safety for many folks. The 1400 calorie diet is another great option for people of all genders. Overall, researchers have found both the 1200 and 1400 calorie diets to be safe and effective ways to lose weight. So long as you consume enough nutrients each day, restricting your calorie count can be done safely.

Resource Links:

• "Long-term weight-loss maintenance: a meta-analysis of US studies" viaThe American Journal of Clinical Nutrition
• "Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level" via U.S. Department of Agriculture (USDA)
• "Very low calorie diets" via National Health Service (NHS)

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Are Cucumbers Good For Low Carb Diets

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How Much Carbs Per Day On A Low Carb Diet

How Much Carbs Per Day On A Low Carb Diet

Did you know that one of the most commonly asked questions we get is: how many carbs per day is best for a diabetic to eat?

No doubt that's why you're here reading this as well, right?

And like many other people you may be totally confused by that question.

That's not surprising because the amount of carbs recommended does vary depending on where you read it.

Why is this?

Well, there is no specific recommendation for the amount of carbohydrate, that's why there are so many different numbers.

However, there is good scientific evidence to suggest what's best. But unfortunately, that information is not getting out to the public (to YOU) as fast as it should.

Luckily though, here at Diabetes Meal Plans, we pride ourselves on sharing up-to-date evidence-based info because we want you to get the best results. And we're proud to say what we share works:

Sheryl says: "My doctor's report was best ever: A1c was normal for the first time since I was diagnosed diabetic in 2007; My LDL was 60; my total cholesterol was 130. My lab results were improved across the board. Best news: I am taking less diabetic meds, and my weight is within 5 lbs of normal BMI. I am a believer in what you have written, and I'm grateful to have a site I can trust."

Here at Diabetes Meal Plans we encourage a low carb diet because research shows that lower carb diets produce far more effective results than traditional low fat diets.

As you read on, be prepared to have some of your longheld diet beliefs shattered. But also be prepared to be amazed by the possibilities. Because with a few dietary changes, you can reverse* your diabetes and live your life anew!

Rethinking 'Mainstream' Carb Recommendations

Over the years it's been pretty common practice to recommend a low fat, high carbohydrate diet to people with type 2 diabetes or prediabetes.

A typical low fat Western-style diet has been recommending 60% of calories from carbohydrates foods.

Even as little as a few months ago, the American Diabetes Association were still stating that: "A place to start is at about 45-75 grams of carbohydrate at a meal."

That would equate to around 135-225 g carbohydrates per day, excluding snacks.

And globally, diabetes associations have kept emphasizing that people with type 2 diabetes should eat the same as the general population (a high carb, low fat diet), that everything in moderation is fine (sorry but even a small piece of cake or an every night 'moderate' intake of ice cream, or that morning fresh fruit juice can be harmful).

So quite frankly, these large organizations have had you fooled – none of their dietary information has been based on real science!

And the fact is, 45-75 g per meal of carbohydrates per meal is way too high!

If you've been eating 225+ grams of carbs per day and wondering why you can't get your blood glucose levels or A1c under control, there's a simple answer — you're eating too many carbs!

What the science shows is you must forget the 'mainstream' carb recommendations and flip the nutrition circle on it's head. Because the goal is to keep your carb intake to less than 25%, not 60% as these large health organizations have been pushing for years.

Science-backed eating for type 2 diabetes shows carbs are best kept below 25% of daily calories.

As you can see, these recommendations suited for the 'general' public are highly flawed recommendations for people with type 2 diabetes, and are in fact, keeping you sick!

Like we always say: Diabetes prevention and diabetes treatment are two completely different things.

So be careful because many things you read online lump both prevention and treatment into the same boat – but they are completely different. Here at DMP, we focus on TREATMENT.

The good news is that since we started sharing research here way back in 2015, diabetes organizations have slowly shifted their views and now recognize that a low carb diet is an effective option for diabetes management – thank goodness!!

So, How Many Carbs Should You Eat?

It does vary some from person to person. But overall your goal is to keep your carbohydrate intake to less than 130 grams per day, which is considered the top threshold for a low carb diet.

Still, although anything below 130 grams is considered low carb, and it's a good place to start, 130 grams is not that low.

Research shows that if you can eat even fewer carbs, you'll get even better results:

• Great blood sugar control
• Lower A1c
• Increased weight loss
• Improved cholesterol
• Lower inflammation
• Reduction in medication

What we've found works well for our members is to consume around 50 to 80 grams of total carbs per day. Yes, that's 50-80 g maximum carbs per day!

So, when you start carb counting, if you were calculating 'net carbs' (total carbs minus fiber = net carbs), you'd be consuming around 30 to 50 net carbs per day.

And if you do this, you'll be seeing great improvements!

Leisa M says: "I started the 30 Day Turnaround Program to help me figure out how to eat low carb since that is what my nutritionist recommended. My blood glucose was reading 250 to 300. My readings are now within normal range…just checked. And I'm sitting at 97 before lunch. I'm down over 20 pounds and feeling so much better. Thank you."

Here's the thing, you can choose to eat a higher carb diet but over time you will likely find it difficult to control your blood sugar levels and many find you need to continually increase your medication. And the reality is, if you struggle to maintain your blood sugar within a healthy range, you put yourself at higher risk for nasty diabetic complications.

Whereas, if you adopt new ways of eating, switching to a lower carb diet, you can reverse* your diabetes. Yes, that's right!

While diabetes is not reversible from a diagnostic standpoint — once you have it, you have it — it can be reversible from a physiological standpoint, which means you can keep your blood sugar within a normal healthy range, stay off or minimize meds, and live a healthy life — a lower carb diet can help you do that – it's happening with our members all the time!

A Word Of Caution!

If you are on insulin therapy, it is important to lower your carb intake under close supervision of your health practitioner because you will have to make adjustments to your dosage and a fast rapid change can result in hypoglycemia. Monitor your blood sugar levels closely when making dietary transitions and be aware of symptoms.

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Where To Get Started With Carbs

Since most people usually have to lower carb intake quite a bit, 120 grams is often a comfortable place to start and then you can tweak and reduce your own individual intake from there.

In the 30 Day Turnaround Program, we show you how to reduce your carbs to lower blood sugar and A1c, giving you delicious healthy food options, ideas, and alternatives for all the 'normal' high carb foods you might be used to eating.

But, let's break 120 grams down per meal right now.

Carbs per meal

• Breakfast: 30 g carbs
• Lunch: 30 g carbs
• Dinner: 30 g crabs
• 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each

This tends to work fairly well for the majority of people when getting started.

For Optimal Long-Term Results: Aim For 50-80 g Day

If you focus on eating the right types of carbohydrates, then you won't really have to focus on carbohydrate counting so closely (what a relief!).

Essentially the right type of diet for lowering blood sugar and A1c is a high plant-based, anti-inflammatory diet, whole foods, low carb diet.

This sounds complicated but it's not. Just stick to eating real food and choose non-starchy vegetables as your predominant source of carbohydrates.

Then, over a days worth of eating, your veggie intake, and the addition of some low carb fruits, will add up to around 50-80 grams per day.

This seems to be the sweet spot for managing blood sugar and A1C, and is sustainable for many.

You may also hear about a 'very low carb diet ketogenic diet,' such as an Atkin's diet, which limits carbs to 20 g per day. But health experts such as Mark Sisson and Dr Mark Hyman, suggest that it's not necessary to limit carbs this low because it cuts out many of the essential plant ingredients that we need — and we tend to agree with this point of view.

For instance, a ketogenic diet limits carrots, but carrots provide valuable nutrients and loads of dietary fiber. And while carrots are a little higher in carbs than spinach, they still aren't really a high carb food, like potatoes, rice, bread, pasta and cereals.

You've probably also heard of things such as the glycemic index, and it's true, numerous research studies suggest that a low glycemic index diet plan can be effective for weight loss and blood sugar management.

What makes something a low glycemic index food?

Fiber.

It's as simple as that, you need LOTS of fiber (from consuming lots of vegetables) – and the type of low carb diet we encourage includes ample amounts of fiber each day!

50-80 g Per Day Sample Meal Plan

Breakfast: Veggie scramble – 15 g (aim for between 10-20g)

Lunch: Chicken & veggie salad – 15 g (aim for between 10-20g)

Dinner: Beef coconut curry – 12-15 g (aim for between 10-20g)

Snacks: Berry Bomb 5 g, peanut butter with carrot sticks 5 g, or cottage cheese and berries 10 g. Aim for 5-15 g per snack.

Based off the meals and snacks above the total daily carbs is: 62 grams.

Factoring in around 25-30 g fiber, your net carbs would be around 37-32 grams.

As you can see from this meal plan, you will not be starving!

But it is a different way to eat than you're probably used to. That's why we're here to help you.

The 30 Day Turnaround Program walks you step-by-step to putting a low carb healthy eating plan into practice.

We show you exactly HOW to eat to get results, revealing the carb content of problem foods and giving you ample low carb options and alternatives for regular high carb foods – and we make it easy to manage your meal planning over the long term!

Busting a Few Nutrition Myths

Avoid grain-based foods: You do not need to eat whole grain foods to get fiber and 'good' carbs. You can obtain plenty of fiber from vegetables, nuts and seeds. And grain-based foods, even whole grains are high in carbs and will raise blood sugar.

Enjoy dairy: Dairy products are fine to eat, even full fat varieties. There is no evidence to show these are bad for our health. And in fact, new evidence suggests they are very beneficial. In terms of carbs, cheese and cottage cheese are lower in carbs than milk and yogurt.

Become a detective: When you go shopping, don't rely on front-of-pack labelling. Food companies are great at enticing you to purchase foods, or telling you that a food is healthy, but it may not be true. The only way you'll know is to read food labels and learn to understand the nutrition facts panel. When looking at nutrition labels, don't just look at the total calories, observe the amount of carbs, fiber and how much sugar an item contains.

Carbs are more important than calories: But overall, the best bet for your diabetes diet is to focus on carb control. When you can observe your daily intake of carbs and lower them, you will see results pretty quickly. And just to be clear, we are talking about a low carb diet here, not a no carb diet! Sure, in the long term, calorie intake is important to achieve and maintain a healthy weight. If you need to, on a lower carb diet, you can control calorie intake by focusing on the amount of food you eat.

Your Practical Action Steps Right Now

If your diet is currently pretty poor or you're just getting started, begin with around 120 g per day of carbs.

• Breakfast: 30 g carbs
• Lunch: 30 g carbs
• Dinner: 30 g crabs
• 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each

If you want to work on losing weight and getting optimal results for blood sugar and a1c aim for 50-80 g carbs per day.

• Breakfast: 15-20 g carbs
• Lunch: 15-20 g carbs
• Dinner: 15-20 g crabs
• 2 x snacks: 5-10 g carbs each
• Before bed: 10 g carbs

If you don't know what carbohydrate foods are, or which ones are best to eat – take the 30 Day Turnaround Program – our members discover that after years of trying diet after diet without success, our process truly turns their lives around!

"My a1c started out around 9.5. It has been at 5.4 for the past six months. I have lost close to 50 pounds. Thanks again for all the great recipes and help." ~JoAnn B.

"I'm making healthier food choices. Cooking again (huge step) because you've shown me quick plans. And prepping and packing lunches! Wish the doctor's office would have shown YOUR way of doing it when I was first diagnosed. I probably would not have stuck my head in the sand so long! Glad I found you!" ~ Michelle G.

P.S. Please share this info with friends, family or colleagues – it could be life changing. 🙂

*Reverse diabetes: while diabetes is not reversible from a diagnostic standpoint — once you have it, you have it — diabetes can be reversible from a physiological standpoint, in many. That is, you can endeavor to bring your blood sugar and A1c levels within a normal healthy range, improve your metabolism, reduce the need for meds and live a healthy, happy, 'normal' life.

With a few simple changes to your diet — lowering carb intake and eating whole foods — you can start seeing your numbers move in a downward direction, fast!

Take the 30 Day Turnaround Program – we'll show you how easy it is to do.

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How Much Carbs Per Day On A Low Carb Diet

Source: https://diabetesmealplans.com/47/how-many-carbs-per-day-for-a-diabetic/

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Does Low Carb High Fat Diet Work

Does Low Carb High Fat Diet Work

Low-carb diets limit the number of carbohydrates a person eats. Instead of carbs, people focus on eating proteins, healthful fats, and vegetables.

Carbohydrates or carbs are one of three main food types that the body needs to work properly. The other two are protein and fat. Carbs give the body energy. The body breaks carbs down to use immediately or later.

If the body does not need to use the carbs for energy as soon as a person eats them, it stores them in the muscles and liver to use later. However, if the body does not use these stored carbs, the body converts them to fat.

Many people find following a low-carb diet challenging, particularly at the beginning of the diet. The following low-carb diet tips might help people stick to their diet and may help them lose weight successfully.

1. Knowing what foods are low-carb

Low-carb foods include:

• lean meats, such as sirloin, chicken breast, or pork
• fish
• eggs
• leafy green vegetables
• cauliflower and broccoli
• nuts and seeds, including nut butter
• oils, such as coconut oil, olive oil, and rapeseed oil
• some fruit, such as apples, blueberries, and strawberries
• unsweetened dairy products including plain whole milk and plain Greek yogurt

2. Know the carb counts and serving sizes of foods

Most low carb diets only allow for 20 to 50 grams (g) of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.

The foods in the quantities listed below all contain approximately 15 g of carbs:

• 1 tennis ball sized apple or orange
• 1 cup of berries
• 1 cup of melon cubes
• ½ medium banana
• 2 tablespoons of raisins
• 8 ounces of milk
• 6 ounces of plain yogurt
• ½ cup corn
• ½ cup peas
• ½ cup beans or legumes
• 1 small baked potato
• 1 slice of bread
• 1/3 cup of cooked rice

While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.

The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.

3. Make a meal plan

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A meal plan can help a person organise their food for the forthcoming week.

A meal plan can help make things easier.

Anyone trying to follow a low-carb diet could try mapping out their week and plan all meals before heading to the grocery store.

Planning meals in advance can help people stick to the diet.

Knowing what they are going to eat for lunch and dinner can help a person avoid making unhealthful food choices, such as stopping at a fast food restaurant.

Meal planners are available for purchase online.

4. Meal prep

Planning is one thing, but preparing meals ahead of time can also help. Meal prep can help a person:

• avoid making unhealthful food choices
• save time during busier times of the week
• save money

Some people like to prepare a week's worth of breakfasts and lunches ahead of time and store the meals in containers, so they are convenient and ready to go. It is possible to freeze some meals too, meaning people can prepare even more food in advance.

Having lots of pre-prepared meals on hand can help people avoid choosing less healthful options.

Popular low-carb meals to prepare in advance include:

• egg muffins
• Greek yogurt bowls
• protein pancakes
• chicken lettuce wraps
• protein and vegetable stir fry with no rice

5. Carry low-carb snacks

Low-carb snack options for between meals include:

• hard boiled eggs
• unsweetened yogurt
• baby or regular carrots
• handful of nuts
• cheese

It is essential to regulate portion size of any snacks to avoid overeating.

6. Consider carb cycling

Carb cycling involves eating very low-carb foods for a set amount of days, followed by one day of eating higher carb meals. This helps the body avoid fat-burning plateaus that can develop after weeks of low-carb dieting.

Carb cycling is not for everyone, and anyone considering it should talk to their doctor or nutritionist first.

7. Not all carbs are created equal

Carbs come in different forms.

Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.

People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.

However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.

Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.

Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.

8. Be aware of alternatives

Substituting low-carb or no-carb foods for high-carb foods can help reduce carb intake.

Some low-carb substitutions include:

• lettuce leaves instead of taco shells
• portobello mushroom caps instead of buns
• baked butternut squash fries
• eggplant lasagna
• cauliflower pizza crust
• spaghetti squash instead of noodles
• zucchini ribbons instead of pasta

9. Exercise appropriately

Exercise is an important part of overall health. People should avoid a sedentary lifestyle but refrain from excessive exercising.

The Centers for Disease Control and Prevention (CDC) recommend that adults do moderate exercise for 150 minutes a week for a minimum 10 minutes at a time for moderate health benefits. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC also suggest that people lift weights or do other strength training exercises to improve overall health.

Those on low-carb diets may want to avoid long periods of intense activity such as distance running. This is because people who are doing a form of exercise that requires extra endurance, such as marathon training, will need extra carbohydrates to fuel their bodies.

10. Use common sense

People should know about potential health risks before starting a low-carb diet.

Short-term health risks caused by a low-carb diet may include:

• cramping
• constipation
• palpitations
• high cholesterol
• headaches
• brain fog
• lack of energy
• nausea
• bad breath
• rash
• reduced athletic performance

Long-term health risks caused by a low-carb diet may include:

• nutritional deficiencies
• loss of bone density
• gastrointestinal problems

Some people should not follow a low-carb diet unless instructed to do so by a doctor. These groups of people include those with kidney disease and teenagers.

Not everyone will benefit from, or should even consider, a low-carb diet. Anyone thinking about doing a low-carb diet should speak with a doctor before starting.

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Eggs are a low-carb food.

Many people follow low-carb diets on the basis that if the body does not receive extra carbohydrates, it will not store excess fat.

The idea, then, is that the body will burn some of the stored fat rather than the carbs, which will promote fat loss.

Research from 2003 in the New England Journal of Medicine found that people who followed a low-carb diet lost more weight than those on a low-fat diet after 6 months, but not after 12 months.

The study noted that "longer and larger studies are required to determine the long-term safety and efficacy of low-carbohydrate, high-protein, high-fat diets."

A low-carb diet can have some benefits, including weight loss. With some planning and appropriate substitutions, most people can follow a low-carb diet. However, a low-carb diet may not be the best way to achieve long-term or sustainable health goals.

When following a low-carb diet, it is essential that people eat healthfully and do not overeat certain foods, such as very fatty meats.

People looking to lose weight or considering going on a low-carb diet should speak to their doctor or nutritionist before making any significant changes.

Does Low Carb High Fat Diet Work

Source: https://www.medicalnewstoday.com/articles/321545

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Do You Poop Less On A Low Carb Diet

Do You Poop Less On A Low Carb Diet

A low-carb or carb-free diet can help steer you away from sugary and starchy foods like bread, pasta, and cereal. Low-carb diets are high in protein and fats and can offer an alternative to counting calories or grams. The diet isn't for everyone, however; people with medical conditions such as diabetes or high blood pressure, as well as pregnant and nursing women, should consult with their general practitioner before making significant dietary changes. Even when a lot of treats are off the table, there are still some great options for people given the go-ahead to adopt a low-carb diet.

Eggs

Eggs are an excellent low-carb food. They contain almost zero carbohydrates, but provide plenty of nutrients including vitamins A, D, E, and B, calcium, iron, phosphorus, zinc, and selenium. Egg yolks contain choline, which is essential for brain development, nerve function, muscle movement, and energy. Eggs are one of the most affordable sources of quality protein.

Fish

Seafood, including salmon, tuna, mackerel, haddock, trout, sardines, and anchovies, are free of carbohydrates. Fish is rich in fats and protein. Fatty fish, including salmon, char, mackerel, and sardines, are some of the best for your health because they contain omega-3 fatty acids that fight inflammation and lower the risk of developing conditions such as autoimmune diseases, metabolic syndrome, heart disease, Alzheimer's disease, and cancer. These nutrients are particularly vital during pregnancy; the fetal brain requires them for healthy development.

Red meat

Red meat, including beef, lamb, pork, and veal, is also carb-free, excepting organ meats like liver. Beef is full of iron and vitamin B12, which helps make DNA and keeps nerves and red blood cells healthy. Depending on the cut, meat may be more or less fatty. This makes it possible to choose your dinner options based on the ratio of fat to protein you need that day.

Poultry

Chicken, turkey, and duck are quality protein sources that contain zero carbohydrates. If you're looking for lean protein, chicken breast contains 80% protein and 20% fat. Some people on low-carb diets prefer to stick to fattier cuts such as the thigh, leg, and wing, however. Chicken provides plenty of essential vitamins and minerals and is low in cholesterol and sodium when the right portion size is properly prepared.

Cheese

Hard cheeses like Muenster, Gouda, cheddar, Colby-Jack, and Swiss are generally no more than one or two percent carbohydrate. Cheese is high in fat and a great source of protein as well. It also boasts ample quantities of vitamin B12 and calcium. Cheese comes in many flavors and textures, making it a versatile food.

Greek Yogurt

While not completely carb-free, Greek yogurt is a low-carb option, usually made up of about 12 grams per cup, and has around 40% of your recommended daily intake (RDI) of protein. It is also a great source of calcium and phosphorus. One of the most beneficial things about yogurt is its probiotic content. Probiotics are good bacteria essential to gut health. They boost immune system function, aid in nutrient absorption, and fight off bad bacteria.

Butter

Butter is approximately 80% fat and 20% water. It does not contain any carbohydrates or proteins. It is, however, a great source of vitamins A, D, and E. Butter is also rich in healthy saturated fats that raise good HDL cholesterol, but it can raise bad LDL cholesterol and as such should be consumed in moderation. The America Heart Association recommends eating only 13 grams of saturated fat every day. Butter contains many fatty acids that support brain development, as well, making it a good condiment for growing children.

Nuts and seeds

Nuts and seeds are popular low-carb diet options. These "brain foods" are an excellent source of omega-3 fatty acids and contain plenty of antioxidants for optimal brain function. Almonds are 15% carbs, 72% fats, and 13% protein; while they may not be as low-carb as walnuts, one serving has only 9 grams of carbs, about half of which is fiber. Seeds, including hemp, chia, flax, and pumpkin, are all relatively low in carbs and high in healthy fats and protein, as well. Best of all, they're an easy grab-and-go pick for snacks.

Oil

All oils are carb-free, but the healthiest are unrefined or cold-pressed, including extra-virgin olive, coconut, and avocado oils. Olive oil is loaded with antioxidants, anti-inflammatories, and anti-cancer compounds and is proven to be particularly supportive of heart health, helping fend off strokes and heart attacks.

Low-Carb vegetables

Some vegetables are high in carbs, and some are not. Low carb veggies include asparagus, mushrooms, broccoli, cauliflower, bell peppers, cucumbers, zucchini, spinach, green beans, lettuce, kale, and collard greens. Vegetables to avoid on a low-carb diet include the sweet or starchy ones such as potatoes, sweet potatoes, yams, peas, corn, parsnips, and legumes.

Avocados

Avocados are a unique fruit because instead of being high in carbs, like most of their kind, they are full of healthy fats. They have a wide and varied nutritious profile and even contain more potassium than a banana. They're an excellent source of vitamins C, E, and K, as well as B-vitamins, folate, and many essential minerals.

Low-Carb Beverages

Watch out. There are a lot of carbs hiding in sugary drinks like soda and juice. If you're on a low-carb diet, try to steer clear of beverages with added sugar. People on this diet can opt for water, coffee, tea, and sparkling water.

Do You Poop Less On A Low Carb Diet

Source: https://facty.com/food/nutrition/12-low-carb-foods-for-dieting/

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Diet Doctor Low Carb

Diet Doctor Low Carb

A low-carb diet for beginners

1. What is low carb?
2. Video
3. Foods to eat
4. Foods to avoid
5. Printable leaflet
6. Weight loss
7. Other benefits
8. Tips & tricks
9. Side effects

A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.

Studies show that low-carb diets can result in weight loss and improved health markers.¹ These diets have been in common use for decades and are recommended by many doctors.² Best yet, there's usually no need to count calories or use special products. All you need to do is eat whole foods that make for a complete, nutritious, and filling diet.³

Learn more about low carb and how to use it for your personal goals below.

Or watch a summary of this guide in video:

1. What is low carb?

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of protein and fat. This can also be called a keto diet.⁴ However, not all low-carb diets result in ketosis.

For decades we've been told that fat is detrimental to our health. Meanwhile, low-fat "diet" products, often full of sugar, flooded supermarket shelves. This coincided with the beginning of the obesity epidemic and, in hindsight, was likely a major mistake. While the proliferation of low-fat products doesn't prove causation, it's clear the low-fat message didn't prevent the increase in obesity, and we believe that it has contributed.⁵

Studies now show that there's little reason to fear natural fats.⁶ Instead, on a low-carb diet you don't have to fear fat. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein — or even high amounts of protein — and you can eat enough natural fat to enjoy your meals.⁷

When you avoid sugar and starches, your blood sugar tends to stabilize, and the levels of the fat-storing hormone insulin drop, which may make it easier to burn fat stores in the body.⁸ In addition, the higher protein intake and presence of ketones (if eating very low carb) may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss.⁹

Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.¹⁰

The basics

• Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
• Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).

Eat when you're hungry and stop when you're satisfied. It can be that simple. You do not need to count calories or weigh your food.

Below are examples of what you could eat, alternatively check out our 1000+ low-carb recipes.

Who should NOT do a strict low-carb diet?

Most people can safely start a low-carb diet.¹¹ But in these three situations you may need some preparation or adaptation:

• Are you taking medication for diabetes, e.g. insulin? Learn more
• Are you taking medication for high blood pressure? Learn more
• Are you currently breastfeeding? Learn more

If you're not in any of these groups and don't have other severe chronic medical conditions, you're good to go! You can read more in our post about contraindications to keto diets.

Disclaimer: While a low-carb diet has many proven benefits, it's still controversial. The main potential danger regards medications, especially for diabetes, where doses may need to be adapted (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer

This guide is written for adults with health issues, including obesity, that could benefit from a low-carb diet.

Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and restricting calories for weight loss.

2. What to eat on a low-carb diet

In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.

Let's start with a quick visual guide to low carb. Here are the basic low carb food groups from which you can choose until satisfied:

The numbers above are grams of digestible carbs per 100 grams (3.5 ounces) of food. Fiber is not counted; you can eat all the fiber you want.¹²

All foods above contain less than 5% carbs by weight. Sticking to these foods will make it relatively easy to stay on a moderate low-carb diet (less than 50 grams of net carbs per day) or even a strict low-carb diet, with less than 20 grams of net carbs per day.

Detailed low-carb foods list

 

Try to avoid

Here's what you should not eat on low carb – foods full of sugar and starch. These foods are much higher in carbs.

The numbers represent grams of digestible carbs per 100 grams (3.5 ounces) of the food, unless otherwise noted.

Detailed list of foods to avoid

What to drink

What drinks are good on a low-carb diet? Water is perfect, and so is coffee or tea. Preferably don't use sweeteners.¹³ A modest amount of milk or cream is okay in coffee or tea (but beware of caffe latte!).¹⁴

The occasional glass of wine is fine, too.

For more, check out our complete guides to low-carb drinks and low-carb alcohol.

Visual low-carb guides

Here are more detailed visual guides to the amount of carbs in common foods. Is a specific food item low or high in carbs? Click to find out:

Recipes

Browse our over 1,000 delicious low-carb recipes or head over to our 14-day low-carb meal plan for inspiration. You can always find our recipes under "Recipes" in the top menu. Here are a few popular ones:

How low carb is a low-carb diet?

The lower your carbohydrate intake, the more powerful the effects may be on weight and blood sugar.¹⁵ For that reason, we recommend initially following the dietary advice fairly strictly. When you're happy with your weight and health, you may carefully try eating more carbs if desired (although we find many people don't want to).

Here are three examples of what a low-carb meal can look like, depending on how many carbs you plan to eat per day:

A strict low-carb diet is often called a keto or ketogenic diet. It's not a no-carb diet, but it contains less than 20 grams of carbs per day.

Get started

Keen to get started? Then sign up for our free 2-week low-carb challenge, where you'll be guided step-by-step through your low-carb journey.

Leaflet

Here's a leaflet with basic low-carb advice that you may want to print and have around, or give to friends who are curious:

Low-carb advice in 40 languages

We have written advice on a low-carb diet in 40 languages, including our full Diet Doctor site in Spanish or Swedish.

3. Health benefits of a low-carb diet

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:

Lose weight

Most people start eating fewer carbs to lose weight. Studies have shown that low-carb diets are at least as effective — if not more effective — than other diets.¹⁷ Low carb makes it easier to lose weight without hunger, and without having to count calories.¹⁸

According to recent studies, a low-carb diet can even result in burning more calories than other diets.¹⁹ Learn more

• How to lose weight – the full guide
• Why low carb can help you lose weight
• How to lose weight with a low-carb diet
• Top 10 weight-loss tips for women 40+
• 600+ success stories

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Reverse type 2 diabetes²⁰

Low-carb diets can help reduce or even normalize blood sugar, and thus potentially reverse type 2 diabetes.²¹ As the American Diabetes Association notes, carbohydrate reduction of any level is likely an effective tool for blood sugar control.

• 200+ diabetes success stories
• How to reverse type 2 diabetes

Low carb can also be helpful in managing type 1 diabetes.²²

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A grateful gut

Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such as bloating, gas, diarrhea, cramps, and pain.²³ Indigestion, reflux and other digestive issues can sometimes improve, too.²⁴

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.²⁵ Learn more

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Reduce sugar cravings

Are you struggling to stay away from sweet foods, even though you try to eat them in "moderation"? Many people do.²⁶

A low-carb diet can often reduce and sometimes even eliminate cravings for sweets ²⁷

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Bonus benefits

Weight loss, shrinking fat stores, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low-carb eating.²⁸

But some people experience even more improvements, some of which can be life-changing: lower blood pressure and other improvements in risk factors for heart disease,²⁹ less acne and better skin,³⁰ fewer migraines,³¹ possibly improved mental health symptoms, better fertility,³² and more.³³

The links below share more inspiring testimonials and scientific research about potential low-carb benefits.

All low-carb benefits

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Success stories

We've been sent over 600 amazing low-carb success stories, and get more all the time. Here are a few, and links to all of them sorted by categories:

• 

  Eight years of zero-carb eating and "have never looked or felt better!"

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  A low-carb diet: Maintaining a 70-pound weight loss for five years

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  "I have so much energy"

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4. Low-carb tips and guides

To make a low-carb diet truly simple and enjoyable requires a few new skills. For example, how do you cook low-carb breakfasts that you love? How do you get enough protein? How do you eat more healthy fats? And what's important to think about when dining out?

Here are all the guides you need.

Breakfast

Breakfast is a great time to eat low carb. Who doesn't love bacon and eggs? In the unlikely event that you answered "I", there are even great options with no eggs at all.

Another strong option is to just have a cup of coffee, as many people are less hungry on a low-carb diet and may not need breakfast.³⁴ This can save you plenty of time.

There are many other options – both delicious and fast

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Meals

So, what's for lunch and dinner on a low-carb diet? You could have mouth-watering, delicious dishes full of meat, fish, chicken, vegetables and full-fat sauces. The options are nearly limitless, as you will see from our variety of recipes and meal plans.

Check out our recipes to learn to cook amazing low­-carb meals

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Instead of potatoes, pasta and rice

Who needs starchy sides when you can have cauliflower mash or cauliflower rice instead? Not to mention butter-fried green cabbage, yum!

In short, we can show you plenty of great low-carb alternatives that are both tasty and healthy. You may even end up liking them better than their carb-heavy predecessors.

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Eating out

It's very possible to eat low carb even when leaving your house, for example at restaurants. Just avoid starchy foods, double up on the protein, and include natural fats for taste (e.g. olive oil or butter).

This guide helps you with tips for fast food, other restaurants, buffets and for when you eat at a friend's house

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Snacks

You probably don't need to snack as much on a low-carb diet, as you'll likely feel satisfied longer.³⁵

However, if you want something right away you could have cheese, nuts, cold cuts or even an egg. There are lots of amazing options

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Bread

Do you have a hard time living without bread?

You may not have to. Just be aware that there are good and bad low-carb bread options. Spoiler: you'll probably want to stay away from "low­-carb" bread from the grocery store! Here's why, and what to do instead

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How to eat enough protein

Many low-carb diets are also higher in protein as compared to what most people are accustomed to eating. Since numerous studies show higher protein diets are beneficial for weight loss, metabolic health, muscle maintenance, and increased satiety, prioritizing protein is an important part of any eating plan.³⁶

You can learn much more about higher protein diets and how to add more protein in our main protein guide

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How to eat more fat

Fat can be an amazing flavor enhancer and can provide needed energy calories when you reduce your carbohydrates. But how much fat should you really eat? Hint: enough to enjoy your food but not so much that you overeat calories.

Learn all about it in this guide

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Avoid "low-carb" junk food

Many who are eating a low-carb diet can get seduced by creatively marketed "low carb" products — cakes, cookies, candies, chocolate, pastas, breads, ice cream, and other substitute foods.

Unfortunately, this rarely ends well, especially not for weight loss. These products are usually lacking beneficial nutrients and are often higher in carbs than their labels imply. We recommend avoiding them entirely if possible. Learn more

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How to make low carb cheap

A low-carb diet doesn't have to be expensive. In this guide, you'll learn how to make it cheap.

With a little planning and preparation you could save a ton of money

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Low-carb cheating

Is it a good thing to occasionally stray from a low-carb diet? That depends. And it's worth thinking about what's right for you. Learn more

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More guides

Do you want more low-carb guides? We have more low-carb guides!

All low-carb guides

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5. Potential side effects on a low-carb diet

If you stop eating sugar and starch cold turkey (recommended), you may experience some side effects as your body adjusts. For some people these side effects are mild, while others find the transition more difficult. The symptoms usually last a few days, up to two weeks, and there are ways to minimize them (see below).³⁷

Another option is to decrease the intake of carbohydrates slowly, over a few weeks, to minimize side effects. But the "Nike way" (Just Do It) may be the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. This may be mostly fluids, but it can still be great for motivation.³⁸

Here are side effects that may occur when you suddenly start a strict low-carb diet.

Induction flu

By far the most common short-term side effect is called the induction flu. It's what makes some people feel poorly for a few days (up to a week) after starting low carb.

Here are common symptoms:³⁹

• Headache
• Fatigue
• Dizziness
• Nausea
• Irritability

These side effects rapidly subside as your body adapts and your fat burning increases. Within a week or two, they are usually gone.⁴⁰

The primary reason for this may be that carbohydrate-rich foods can increase water retention in your body.⁴¹ When you stop eating high-carb foods you'll lose excess water through your kidneys. This can result in dehydration and increased sodium loss during the first week, before the body has adapted, resulting in the symptoms above.

You can minimize the induction flu by drinking more fluids and by at least temporarily increasing your salt intake. A good option is to drink a cup of bouillon/broth one or two times a day. This usually keeps the induction flu minor or even non-existent.⁴²

Alternatively, drink a few extra glasses of water and put more salt on your food.

Learn more about induction flu and how to treat it

Other common issues on low carb

Beyond the induction flu, there are six more relatively common side effects on a low-carb diet. It seems like many of them can also be mostly avoided by getting enough fluid and salt.⁴³

There are also more things you can do to minimize any problems, click to read more if you've experienced one of these issues:

Less common issues

These are less commonly noticed issues, that generally only affect a minority of people:

All low-carb side effects and how to cure them

Low-carb controversies

Beyond the mostly transient side effects that may occur on a low-carb diet (see above) there are many controversies, misunderstandings and a few pure myths that simply don't hold up to closer scrutiny. For example, your brain is supposed to stop working unless you eat carbs. We'll, that's simply wrong.⁴⁴

Read all about these topics on our low-carb controversies page, or choose a specific topic below:

6. Learn more

Here's the sixth and final section of this low-carb page. Do you want to truly understand low carb, and get answers to your remaining questions? Or do you want extra inspiration for yourself or for people you're trying to help?

Find it here, and start becoming a low-carb expert.

Low-carb TV

Get insight, enjoyment, and inspiration to help you succeed, from the top low-carb channel on the planet. Select from hundreds of videos — and we're adding new ones regularly.

Visit the Low-carb video site >

How low carb works

What are you designed to eat, and why can sugar and starch be a problem? Essentially, how does a low-carb diet work?

Learn how low carb works

Scientific studies on low carb

Questions and answers

Are you having problems on low carb? Are you not losing weight like you want to? How many carbs should you eat?

Get answers to your low-carb questions

Why fat is your friend

A lot of people still fear natural fat. But really, the whole idea that we should fear fat is based on low quality science that does not support the broad sweeping conclusion. Recent research and many open-minded experts now agree.⁴⁵

Read more in our evidence based guide to saturated fat and our guide to healthy fats.

Upcoming low-carb events

Do you want to learn much more, and meet experts and other people who are interested in low carb? Here's a current list of upcoming low-carb conferences and other events.

The Food Revolution

Do you want a summary of the ongoing food revolution? From failed low-fat diets and an epidemic of obesity and diabetes, through a growing realization of our mistakes, and towards a potential health revolution.

Watch this talk by Dr. Andreas Eenfeldt, the founder of Diet Doctor:

Next

You've reached the end of this page (congratulations!). Keep reading about what to eat on a low-carb diet

Diet Doctor Low Carb

Source: https://www.dietdoctor.com/low-carb

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