Many people have been asking me in my Instagram InstaTip videos exactly what is a low-carb lifestyle and why does it work to help lose weight? So I am going to back up here a bit and explain it in very simple terms so that it might help you in understanding what it is and if it is for you.
This is not to be construed as professional medical information. You, in the end need to make decisions for yourself with the help if necessary from your health care professionals. That said, here in a nutshell is what I usually share with my readers in a private conversation.
IN A NUTSHELL IT’S CALLED KETOSIS
The science to this way of eating and why it works is simple. Your body normally burns carbs for fuel because that’s what most people are feeding it. When you “deprive” your body of more than 20 net carbs per day it will go into what is known as ketosis, which means your body will now burn fat for energy instead of carbs and sugar. When you burn fat you lose weight. Simple.
LOW CARB OR NO CARB?
Contrary to what some people will tell you carbs are not a necessary evil for energy. And a low-carb diet is not no carb. Believe it or not your body and your brain can actually function better burning healthy fats than they do burning processed foods, sugar and high level carbohydrates for your energy.
First of all if you eat too lean, eating just proteins, etc. or do like I used to do and just count calories your body is apt to stall your weight loss. and you will not lose weight.
So many low-carb dieters like to follow a low-carb high fat (or LCHF) diet like Atkins. Eating healthy fats along with restricting carbs will actually help you want to eat less, improve your energy, boost your metabolism and aid in helping your body burn fat.
WHAT ARE HEALTHY FATS?
People ask me all the time just what are healthy fats. They include, but are not limited to:
- Nuts like pecans, almonds and macadamia
- Coconut and Olive Oils
- Fatty fish like salmon and tuna
- Nut butters
IDEAS ON INCORPORATING HEALTHY FATS INTO YOUR DAILY DIET
Besides the obvious of just eating those foods by themselves you can incorporate them into your snacks and meals in a variety of ways:
- You can make delicious nutty snacks to munch on when hunger strikes between meals
- Make avocado toast with low-carb breads or make guacamole or incorporate them into salads
- Add cheese to your frittata
- Fat Bombs
- Add flaxseed to your muffins in a mug
- Bulletproof Coffee
- Add compound butters to that steak or fish
WHAT SHOULD I BUY?
When selecting products the “cleaner” the better but personal preference triumphs if it will make you eat it more.
For instance select butter that is made up of just cream and salt. If you can afford it grass-fed like Kerrygold is good but not necessary. It’s better that you settle for regular over-the-counter butter than to resort to margarine that offers nothing past a little taste.
The same holds true in my eyes for coconut oil. A lot of people will tell you to only buy unrefined. I personally do not care for the coconut taste in that so I use odorless, tasteless refined coconut oil. I am a realist, if I bought the unrefined it would stay in my pantry closet and rarely see the light of day. With the refined I never hesitate to add it to my daily coffee.
Olive oil is another great healthy fat, just be sure that you are buying a good quality brand and as you can read in my previous article you do not have to spend more for that!
In a nutshell, if you add healthy fats to a restricted (less than 20 net carbs per day unless you are pregnant, nursing or your health care professional advises otherwise) low-carb lifestyle you should see better results than if you do not add good, healthy fats to your daily diet.
Now do you have to go crazy with it? No. Given my family history I always opt to add those healthy fats in moderation. Didn’t matter, I lost 30# and 3 full dress sizes in my first 90 days and still, 4+ years later maintain at a size 4/6. Everyone is different and you have to find out what works better for you. Experiment with it. When you find yourself hungry, always opt for additional fat rather than cheating on your low-carb plan, but within reason.
I always tell people my Golden Rule #3 is to eat only when hungry, not bored, and stop when full, not stuffed. Eat just enough fat to satiate your hunger, don’t go overboard. If it’s going to be a fat bomb, stop at one. In that way you let your body burn its internal fat stores rather than that extra pat of butter. This will accelerate your weight loss and you will see your results faster.
But don’t take my word for it! Here is Tim Noakes; long time, well-respected in the field of LCHF diets:
You can find Tim Noakes’ book on Amazon.
AND Dr. Westman, whom I introduced you to in my review of the Adapt coffee shots:
You can watch a full series of LCHF videos by Dr. Westman that will answer a variety of questions you may have on living this way of life.
This is a lifestyle, not a diet and it is one that you can easily stay on for life. I hope that this article helps you understand how incorporating healthy fats into your diet will actually aid you in losing weight.
Fat is your friend! It will make your low-carb food taste more delicious, fill you up, help you to eat less, keep you full longer and ultimately help you to lose more weight.
Have a question? Scroll to the bottom and put it in your comment, leave me a message on the contact page or join me on Instagram or Facebook where we discuss low-carb tips every day! I would love to have you! In the meantime, ciao for now!
Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.