Category Archives: Low Carb

low carb diets

5 Ways Low Carb Living Helps You Lose Weight Without Starving

Low Carb diets can help you lose weight and you don’t have to starve yourself doing it!

Low carb diets are common in the weight loss arena. Many studies have shown them to result in more weight lost as compared to the standard low fat diet plan.

Going on a low carb diet has so many health benefits, including the fact that they are highly effective at eliminating visceral fat. Better known as belly fat or love handles… a dangerous type of body fat.

There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this post will bring some clarity.

What Exactly Is A Low Carb Diet?

A low carb diet is one where carbohydrates are significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy.

When your diet contains fewer carbohydrates, your body no longer gets its energy from the glucose, therefore you trigger your body  to burn fat for energy.

Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake.

Sugar, pastries, pasta, bread, cereal, beans, or any other starches aren’t allowed. You’ll eat vegetables, healthy fats like butter, fatty fish, oils, eggs, steak, chicken, seafood and other quality protein sources.

How Does Low Carb Aid Weight Loss?

1. Triggers Ketosis.
Eating a low carb diet triggers a process known as ketosis. Your body begins to burn fat for energy instead of dietary carbs. This is an efficient way to burn fat stores and lose weight.

2. Eliminates water weight.
People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks. Water that is tied to glycogen comes off the body rapidly. It is actually quite an encouraging event that supports the continuation of a healthy lifestyle.

3. Eliminates insulin trigger foods.
Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.

4. They are high in protein.
Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.

5. Regulates the appetite and naturally reduces calorie intake.
A low carb diet naturally regulates the appetite. All those insulin trigger foods that wreak havoc in the blood stream and erratic hunger and out of control cravings are eliminated.

When you choose a low carb diet, your appetite significantly drops naturally. You naturally feel satisfied with less food. Weight loss is the result when you naturally eat less calories, but better ones, and without suffering and starvation.

Are Low Carb Diets Safe?

This is a frequently asked question, which is common form people wanting to try a low carb system. The low carb experience is not for everyone, but it is followed by thousands of people around the world, without any problems.

It may have side effects for some, while others may experience nothing. Usually any side effects are short lived.

In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans.

Make sure you understand what a particular low carb diet has to offer before choosing it.

Low carb diets aid weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.

Low carb diets also do a great job of regulating appetite and naturally allow you to eat less, while feeling satisfied. That is another one of the main reasons that the weight loss is so strong and visible… and lasting.

Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.

I invite you to take a look at the Flexible Keto System for Weight Loss. It is a keto based low carb system for weight loss that is seeing amazing results in the people who have used it. Click here to learn more about it. 

low carb diet before and after pictures

Stay well and take care!

spiral cut vegetables great for low carb and keto meals

Spiral Cut Vegetables Instead Of Pasta

Spiral Cut Vegetables Instead Of Pasta? Yes!!

Many people equate switching to a keto / low carb diet with having to give up many of the foods that they love. That is hardly the case. Often it just means having to be more creative when you cook.

In fact, did you know there are many different low carb swaps for carb-filled recipes that allow you to enjoy, pancakes, pizza, crunchy snacks like chips, French fry alternatives, and even pasta! Yes, pasta!

For many, one of the hardest parts of eating low carb is the need to give up pasta that is loaded with starch carbs, but pasta alternatives are made easy with the invention of the spiral cutter!

While you can’t eat pasta made from flour when living a low carb lifestyle, you can use amazing vegetable cutting tools. You can still enjoy your favorite ‘pasta’ dishes, in a very low carb healthy way.

Many people who have tried using spiral vegetable cutting tools now swear by them.spiral vegetable cutter great for low carb and keto meals

I’m one of them. I love my spiralizer! They have become as important to them as a knife or bowl when preparing healthy meals.

The remarkable and unique taste of dishes that use spiral cut vegetables combined with the nutritional diet benefits they have has people rushing to learn this new healthy form of cooking.

What Is A Spiral Vegetable Cutter?

Spiral Vegetable Cutters come in a wide variety of models and price ranges. They can be found in different forms, from a hand held spiral vegetable cutter to a machine that you feed the vegetables into that does the work for you.

The name is somewhat misleading because these devices are excellent at making spiral cut fruits too.

spiral vegetable cutter for low carb and keto mealsHere are some general guidelines when selecting fruits and vegetables to use in them:

Use fruits and vegetables that are very solid, two of the best choices are zucchini and cucumbers

Try to avoid using highly irregular shape vegetables and fruits, the straighter the sides the better your spiral cut vegetables will turn out

Hollow core vegetables cannot be used

A good general guideline is the length of the fruits and vegetables to be cut should be longer than 2 inches and the diameter larger than 1 ½ inch

Here are some examples of fruits and vegetables that typically work well in spiral vegetable cutters:

  • Apples
  • Zucchini
  • Beets
  • Broccoli
  • Butternut Squash
  • Carrots
  • Chayote
  • Cucumbers
  • Onions
  • Parsnips
  • Pears
  • Plantains
  • Radishes
  • Rutabagas
  • Summer Squash

Spiral Cut Pasta – Low Carb Style!

Why are spiral cut veggies a good choice?

  • For one it fits the mold when designing a diet that is low in carbs that eliminates high starch foods like pasta
  • Another reason is that spiral cut vegetables add some excellent taste and texture to any recipe
  • Many savory pasta dishes already feature different vegetables in their recipes to enhance the flavor, so spiral cut vegetables only compliment this trend further
  • It is also a well-known fact that it is much easier to maintain a low carb diet when you can mimic and enjoy your carb-filled favorites

spiral vegetable cutter great fro keto and low carb mealsSo what is the vegetable of choice for making vegetable noodles?

Currently one of the most popular vegetables to make spiral cut noodles out of is zucchini.

Once the zucchini has been cut, simply steam the spirals or add them directly to your sauce sauce and other ingredients.

 

Recipe Ideas

You can make various types of low carb spiral veggie dishes that mimic your favorite pasta recipes.

  1. Try Spiral zucchini with marinara
  2. Go for Spiral zucchini with spinach and cream sauce
  3. Think about Spiral zucchini with Alfredo sauce with or without chicken and shrimp
  4. Spiral zucchini with butter & fresh garlic
  5. Seeking seafood? Spiral zucchini with clams
  6. Spiral zucchini with sausages and marinara
  7. Virtually any other Italian sauce or ingredients you can image

The above can be used as main dishes or even as side dishes to go with your steak, chicken or fish entrées.

There are other vegetables that can be spiral cut to replace starches in recipes including:

  • Yellow Summer Squash
  • Carrots
  • Cucumbers

Give A Spiral Vegetable Cutter A Try

If you are on a low carb diet, then pick up a spiral vegetable cutter and try it.

You will be amazed how these great high carb swaps will taste. With a spiral cutter, a low carb diet no longer means that you have to cut out your favorite pasta from your menus.

If you want to learn more about living a low carb / keto lifestyle than check out the Flexible Keto System… it’s amazing!

Enjoy and eat well and don’t forget to sign up for my newsletter for all your nutrition, health and fitness information. carrieburrows.com/nl

 

Fat makes fat

Does Fat Make You Fat

Fat Only Makes You Fat When Paired With Carbohydrates – Truth Or Myth?
Wait a minute. So you mean to tell me fats are not the bad guys? That they are merely “accomplices,” or the subject of peer pressure?
Yep, chances are you’ve been wrong about fat your entire life.
As a caveat, let me just say that the fat I’m talking about here is the healthy kinds. Not the lard, trans and other garbage stuff… just the healthy fats.

For decades we’ve been ‘feeding on’ misinformation. (See what I did there?)

To illustrate, a great example would be to say, “People that are born have a 100% chance of dying.” We know that we all have to die, but being born is not the direct cause of death.
That sums up the similar assumptions made on fat. That whole idea of, “You are what you eat.”
You and I were told if you eat fat, you’ll be fat.
Interestingly, fat began to get a bad name the same time the introduction of readily available carbs appeared. Think breakfast cereals, and snacks. Thanks Dr. Kellogg and General Mills.
At the same time, cases of cardiovascular disease, diabetes, a range of metabolic disorders and obesity began to spike.
Studies involving fats weren’t blindly done. They were done with a biased eye. The verdict was decided before having a fair trial.
So what is the truth? Read on and find out yourself!

Insulin Calls The Shots Behind The Scenes

When we ingest foods, be it fats, carbs or proteins, the molecules contained in them do not magically turn into fat, or new cells or whatever. They must be “shuttled” to their final destination. On their trip through your body, the conductor is insulin.
Under normal circumstances (by normal, we mean occasional stimulation), insulin is the prodigal hormone. It’s important for ensuring nutrients get where they have to go, so that cells and subsequent organs function like they’re supposed to.
However, following the consumption of carb heavy foods, insulin started working overtime, “hoarding” nutrients into cells. Specifically into fat cells.
As these fat cells grew, and insulin lost sensitivity, a dangerous cocktail of elevated blood sugar and fat levels resulted, setting the stage for diabetes and high cholesterol.

Fat Does Not Like To Be Stored

Research has shown that our ancestors were very lean and healthy, all thanks to a primary fat metabolism.
Their diets consisted mainly of wild animals with the occasional berries and roots.
The result was a metabolism that used fats for fuel. The way we were meant to function but altered via means of mass produced cheap carbohydrate foods.
Under the influence of insulin, however, fats are powerless to be burned directly as fuel, and will only be called upon in cases when sugars are low.
So if our fuel source, sugar or more accurately glycogen stores are never used, how do we get rid of fat once we start storing it?
There are two ways to get rid of stored fat.
1.) Deplete your glycogen storage so that the body will turn to fat for energy
2.) Exercise like crazy and make the body give it up.
The second choice isn’t that much fun but the first one… now that’s the ticket. Ketosis is a wonderful thing!
Low carb and ketogenic eating plans allow the body to go after fat stores for fuel. The true beauty of using fat as a primary fuel source is revealed, along with your abs!

Fats Do Not Stimulate Insulin Release

Fact: you can literally eat a whole cow and not experience a surge of insulin, causing your body to begin oxidizing the fat directly for fuel.
However, the typical idea of a meal includes both carbohydrate and fat, resulting in storage of both in cells until needed (if ever).
Without the influence of carbs, and associated insulin spikes, fats are easily burned off and not stored in fat cells.

Conclusion

Truth: healthy fat is not bad for you by itself but let insulin get involved and oh boy… problems.
What’s even more revealing is the fact that the ketogenic diet; one high fats, moderate in proteins and low in carbs, promotes weight loss and leads to improved health.
Keto based eating is far and away better that the “approved diets” of the world’s governments and their leading medical advisors.
A deliberate ploy to enrich pharmaceutical companies and food manufacturing? Hmmm I hope not!
The many studies that have shown low carb diets to be more effective in actual pounds lost and reducing cholesterol levels than low fat diets support the theory, that low carb is more effective for weight loss and burning body fat.
Of course, you can also ask the thousands of people, many of whom were obese, who have successfully lost weight and kept it off with a low carb diet if you’re still not convinced.
There are many low carb based diets and Ketogenic eating plans. The challenge with many is that they are regimented and hard to follow.
When I was looking to lose weight after having my children I turned to Keto for fast and effective results.
I’ve developed what I did into a great program; The Flexible Keto System for Weight Loss.
I’m sure you will love it if you are looking to lose weight, improve your health and do it in next to no time with incredible ease and support!
Take a look and see what you think. Maybe Flexible Keto is just what the Dr ordered!
Low Carb diets are an excellent way to lose weight for your new years resolution

Low Carb Diets: Effective For Your New Years Resolution Weight Loss?

Low carb diets, whether you’re considering one for your New Years Resolution weight loss plan, or simply want to learn more about the different types of carbs, this article is for you.

Not all carbohydrates are created equal.

Some are actually created more equal than others. Many are extremely nutritious, without the high carb density of starchy or sugary fruits, veggies, and grains.

For super simplicity there are three basic types of carbs to consider:
Vegetables, Starches and Sugars. Vegetables are the best choice for not just a low carb diet, but for all your nutritional needs. There are some considerations though.

Choosing the right vegetables becomes really important if you’re following a low carb lifestyle, or trying to adapt to a ketogenic lifestyle.

A ketogenic diet is one that is very low in carbs, with moderate protein choices and healthy fat intake. It’s a diet that triggers a metabolic process known as ketosis, where the body burns stored fat for fuel instead of dietary carbs.

But why the fuss? Aren’t all veggies good for you?

Yes they sure are. But not all of them will help you achieve your goals, especially when low carb is important to you.

Which Veggies Are Best For Low Carb Diets That I Should Be Looking For?

The following are your low carb vegetables.

  • Alfalfa Sprouts – .4 grams per cup
  • Daikon – 1 gram per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • Arugula – .2 grams per ½ cup
  • Bok Choy – .8 grams per 1 cup/raw
  • Celery – .8 grams per 1 stalk
  • Chicory Greens – .6 grams per ½ cup
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Fennel – 3.6 grams per 1 cup
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts  – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Chard  – 1.8 grams per ½ cup
  • Collard Greens  – 4.2 grams per 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cup
  • Okra – 2.4 grams per ½ cup
  • Onions – 2.8 grams per ¼ cup
  • Sauerkraut (canned and drained) – 1.2 grams per ½ cup
  • Spinach – .2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Cherry Tomatoes – 4 grams per cup
  • Turnips  – 2.2 grams per ½ cup

Are Vegetable Carbs Superior To Starch Based Or Sugar Carbohydrates?

Yes they are.

GI Score

The major determinant of a foods ability to affect your blood sugar is known as the GI or glycemic index score.

The veggies listed above all have GI of less than 20. This means that their effect on blood glucose levels is extremely low. The lower the GI, the less significant the effect on blood sugar or insulin trigger ability.

In low carb diets, the goal is to induce ‘ketosis’ or the metabolic state of burning fat for energy instead of dietary carbs. Insulin is restrictive on ketosis from happening if it is elevated too often.

This is the reason why foods that have a high GI score insulin are limited on a low carb plans. No matter what you are doing to try to lose weight, high GI scoring foods will ruin your potential results.

Insulin, known as the “storage” hormone, does not like to have the body’s energy stores depleted. It will attempt to hoard as much nutrients as it can. It pretty much stops your body from burning fat efficiently. Weight loss is halted.

Are Starch Carbs And Sugar Carbohydrates Off Limits For Low Carb Diets?

Every person on the planet should strive to remove starchy and sugary foods from their diets.

It’s because they induce a constant state of hyper-insulinemia, and chronically high blood sugar levels.

You’ve likely known someone that has experienced the dangers of high blood sugar. Diabetics, to the people with disorders of the heart, damage to blood vessel walls, nerve damage and much, much more all all increased due to high blood sugar levels.

In the average person, refined sugar, and sugary foods really do nothing but raise blood sugar levels, and turn it to fat.

The “whole wheat” or high fiber cereals are often touted as the best choices. Nothing could be further from the truth, for those who are obese or overweight.

In fact, many experts agree that while they may have more nutrients, like fiber than their white processed counterparts, they can still be significant insulin triggers, and so not supportive of ketosis or long term weight loss.

Oats, whole wheat bread, brown rice and the lot of tem’ will prevent you from getting into a real efficient fat burn.

The right vegetables are your go to choices if you’re serious about following a low carb lifestyle.

Starches, so-called “health foods” that are rich in wheat based carbs and junk sugars are never recommended for low carb diets like Ketogenic diets or Atkins.

I would love to know your thoughts?
Let me know what you think. Are you considering a weight loss plan for New Years?

Check out the Flexible Keto System For Weight Loss

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