HOW TO SWITCH FROM SUGAR BURNER TO FAT BURNER
NOTICE: While Low-Carbohydrate diets provide many health benefits, they do cause a potent change in metabolism. Especially if you are presently on medicines for diabetes, high blood pressure thyroid or gout, talk with your doctor first before starting a Low-Carb diet. It will probably dramatically reduce the your medication requirements. Your doctor may advise you on how to safely adjust medications as you metabolism changes.
Rule #1: Eat real food. What is real food? Real food comes from farms, fields, forests or seas usually without a bar-code. It does not come from a factory or a bakery. Real food doesn't have an ingredient list because it is the ingredient. Many people who have failed to lose weight on Low-Carb do so because they buy processed "diet food" such as meal replacements, special diet shakes or bars. PLEASE : Stay away from "Keto" convenience foods.
Stick to real fish/fowl/eggs/grass fed meat or game/ Vegetable growing above ground/nuts.
Reduce starchy carbs a lot. Remember, they are just concentrated sugar that stimulate insulin. Cut out the “beige foods” like breads, pasta, rice, corn, potatoes, oatmeal, breakfast cereal. Aim for less than 20 grams of carbohydrates per day in order to turn switch the fat burning switch on. It's called ketosis.
Sugar–Try to cut it out altogether although a tiny amount of sugar are present in the blueberries, strawberries and raspberries which are permissible. Cakes, cookies are a mixture of sugar and starch that make it almost impossible to avoid food cravings; they just make you hungrier!
All green vegetables/salads are fine – eat as much as you can. Although store bought salad dressings are a problem: they frequently contain either sugar or unhealthy soybean or canola oils. Try olive oil & vinegar with seasoning sprinkled on top or homemade mayo. Top salads with generous amounts of grated cheese, crumbled hard boiled eggs or steak.
So that you still eat a good big dinner try substituting mashed vegetables such as broccoli, cauliflower or green beans for your mashed potatoes, pasta or rice – covering them with lots of butter or sour cream. Tip: try home-made soup – it can be taken to work for lunch and microwaved. Mushrooms, tomatoes, and onions can be included in this.
Fruit is a problem: Most have too much sugar and can trigger carb cravings. All berries are OK because they are pretty low in sugar and can be eaten in moderation: Bananas, apples, grapes and juicy tropical fruits are too sugary and, therefore, are best avoided.
Proteins- such as in fatty meat, eggs, poultry, fish – particularly oily fish such as salmon, mackerel or tuna – are fine and can be eaten freely. Plain full-fat yogurt makes a good breakfast with berries. Processed meats such as bacon, ham, sausages or salami might contain some dodgy fillers. You should have a look at the label.
All Breakfast cereal should be avoided. (Yes, even oatmeal)
Fats (Yes, fats are fine): Olive oil and Avocado are very useful. Butter is tastier than margarine and is WAY better for you! Margarine (a pro-inflammatory trans-fat should never be consumed) Heat-stable coconut oil is great for use in the frying pan. Four essential vitamins A, D, E and K are only found in some fats or oils. Most rendered animal fats are fine. Please avoid margarine, corn oil and vegetable oil.
Beware “low-fat, fat and cholesterol-free” foods. They usually have sugar or sweeteners added to make them palatable. Full-fat mayonnaise and pesto are definitely on!! Cheese: in moderation – it’s a mixture of fat and protein.
Snacks: Snacking isn't encouraged. It's best to eat at mealtime until satisfied then, allow for your hunger to return at which time eat another full meal. This cycling between feasting and fasting promotes return of normal insulin sensitivity.
That being said, if you would like an occasional snack you should stick with Low-Carb options. Nuts such as almonds or walnuts are OK to stave off hunger, however there are some carbs in nuts so don't over do it. Genuine cheese is a great snack. The occasional treat of strong dark chocolate (70% or more) in a small quantity is allowed. EATING LOTS OF VEGETABLES WITH PROTEIN AND FATS LEAVES YOU PROPERLY FULL in a way that lasts.
About sweeteners: and what to drink – Artificial sweetener fool the brain into believing real sugar is present, thus instructing the pancreas to squirt out insulin. Now insulin is circulating getting ready for sugar that doesn't arrive causing the glucose that already was in the blood to drop. The brain detects falling sugar and sends out hunger signals so you go and get some glucose (say a cracker or a pretzel).
Beverages – drink water primarily, tea, coffee (black or with some heavy cream). I’m afraid alcoholic drinks are full of carbohydrate – for example, beer is almost “liquid toast” hence the beer belly! Perhaps the odd glass of red wine wouldn’t be too bad if it doesn’t make you get hungry afterwards – or just plain water with a slice of lemon.
-adapted from Dr. David Unwin
REASONS TO CUT CARBS
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. It has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, seizures and much more.
Just follow these simple rules:
When in Doubt, Eat Less Carbs
When in Doubt, Eat More Fat
Ready to get Started?
Try the the two week low carb Challenge from Dietdoctor.com. It's a two week starter kit for low carb. It's all here. A shopping list, full meal plans, recipes and what food you should clear out of your pantry.
Click here to download The printable guide.