Low Carb Nutrition quick tips
1. Eat meat from a variety of different sources (preferably free range/grass fed). Beef (especially fatty cuts), chicken, fish, pork, eggs, etc
2. Avoid completely starches, sugar, and most fruits (initially). Carrots, potatoes, corn, peas, rice, beans, oats, bread, sweets, bananas, pears, apples, etc.
3. Eat green leafy and colorful vegetables. Lettuce, broccoli, spinach, red and yellow peppers, summer squash, etc.
4. Avoid trans fat and polyunsaturated fat(canola, cottonseed, soybean, etc) Found in most processed and boxed food and all vegetable oils.
5. Consume about 1-1.5 grams of protein per pound of body weight.
For Weight-Loss/Health:
*Because every individual is different, the level of carbohydrates that one will require to lead to weight loss will vary.
-As a rough guideline consume no more than 100grams of carbohydrates a day for a couple of weeks. If no weight loss occurs reduce the number of carbs by 25 grams. Repeat this process until weight-loss occurs. (A true low carb diet is anywhere from 20-50 grams of carbs a day)
-Most will find as the level of carbohydrates decreases, appetite will also decrease and hunger will be better controlled. This is especially true for carbohydrate sensitive individuals.
-Some may be able to increase daily carbohydrate intake after ideal weight loss has been achieved, and others may have to stay at a very low level (for life) to remain lean and healthy.
-Remember this is not a “quick fix”. It should be a lifestyle change. As soon as you revert back to the old eating habits the weight returns as well as the health risks.
-Eat at least 3 meals a day and try to spread out carbs evenly at each meal. So for example, if you are consuming no more than 50 carbs total, have 15 at breakfast, 20 at lunch, and 15 at dinner =50grams total.
