Thursday, March 15, 2018

Gluten-Free Diet

Gluten-Free Diet

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.

A gluten-free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten. A gluten-free diet is, however, popular among people without gluten-related medical conditions. The claimed benefits of the diet are improved health, weight loss and increased energy.

Most clinical studies regarding gluten-free diets have been conducted with people who have celiac disease. Therefore, there is little clinical evidence about the health benefits of a gluten-free diet in the general population.

Removing gluten from your diet likely changes your overall intake of fiber, vitamins and other nutrients. Therefore, regardless of your reasons for following a gluten-free diet, it's important to know how it can affect your overall nutritional needs.

Your doctor or a dietitian can help you make appropriate dietary choices to maintain a well-balanced diet.

Celiac disease - is a condition in which gluten triggers immune system activity that damages the lining of the small intestine. Over time this damage prevents the absorption of nutrients from food. Celiac disease is an autoimmune disorder.

Non-celiac gluten sensitivity - causes some signs and symptoms associated with celiac disease — including abdominal pain, bloating, diarrhea, constipation, "foggy brain," rash or headache — even though there is no damage to the tissues of the small intestine. Studies show that the immune system plays a role, but the process isn't well-understood.

Gluten ataxia - an autoimmune disorder, affects certain nerve tissues and causes problems with muscle control and voluntary muscle movement.

Wheat allergy- like other food allergies, is the result of the immune system mistaking gluten or some other protein found in wheat as a disease-causing agent, such as a virus or bacteria. The immune system creates an antibody to the protein, prompting an immune system response that may result in congestion, breathing difficulties and other symptoms.

Claims about the general health benefits of a gluten-free diet are the motivation for other people to avoid wheat and other grains with gluten. Very little clinical research has been conducted, however, about the benefits of the diet for people who do not have a gluten-related medical condition.

Diet details
Following a gluten-free diet requires paying careful attention to both the ingredients of foods and their nutritional content.

Many naturally gluten-free foods can be a part of a healthy diet:

Fruits and vegetables
Beans, seeds and nuts in their natural, unprocessed forms
Lean, nonprocessed meats, fish and poultry
Most low-fat dairy products
Grains, starches or flours that you can include in a gluten-free diet include:
Corn and cornmeal
Gluten-free flours (rice, soy, corn, potato, bean)
Hominy (corn)
Tapioca (cassava root)
Grains not allowed

Avoid all foods and drinks containing the following:

Triticale (a cross between wheat and rye)
Oats (in some cases)
While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye. Oats and oat products labeled gluten-free have not been cross-contaminated. Some people with celiac disease, however, cannot tolerate the gluten-free labeled oats.

Wheat terms to know

There are different varieties of wheat, all of which contain wheat gluten:

Wheat flours have different names based on how the wheat is milled or the flour is processed. All of the following flours have gluten:

Enriched flour with added vitamins and minerals
Farina, milled wheat usually used in hot cereals
Graham flour, a course whole-wheat flour
Self-rising flour, also called phosphate flour
Semolina, the part of milled wheat used in pasta and couscous
Gluten-free food labels

When you are buying processed foods, you need to read labels to determine if they contain gluten. Foods that contain wheat, barley, rye or triticale — or an ingredient derived from them — must be labeled with the name of the grain in the label's content list.

Foods that are labeled gluten-free, according to the Food and Drug Administration rules, must have fewer than 20 parts per million of gluten. Foods with these labels may include:

In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

Beer, ale, porter, stout (usually barley)
Cakes and pies
Communion wafers
Cookies and crackers
French fries
Imitation meat or seafood
Malt, malt flavoring and other malt products (barley)
Hot dogs and processed luncheon meats
Salad dressings
Sauces, including soy sauce
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
Self-basting poultry
Soups, bouillon or soup mixes
Vegetables in sauce
Medications and supplements

Prescription and over-the-counter medications may use wheat gluten as a binding agent. Talk to your doctor or pharmacists about the drugs you're taking. Dietary supplements that contain wheat gluten must have "wheat" stated on the label.

Keeping a strict gluten-free diet is a lifelong necessity for people with celiac disease. Following the diet and avoiding cross-contamination results in fewer symptoms and complications of the disease.

For some people with non-celiac gluten sensitivity, the condition may not be lifelong. Some research suggests that you may follow the diet for a certain period, such as one or two years and then retest your sensitivity to gluten. For other people with non-celiac gluten sensitivity, the diet may be a lifelong treatment.

Few clinical studies have looked at the benefits of the diet among the general population — people without celiac disease or non-celiac gluten sensitivity. There is not enough clinical evidence to determine the accuracy of the following claims about the diet's results:

Weight loss
Overall improved health
Improved gastrointestinal health
Improved athletic performance

The foods not included in a gluten-free diet provide important vitamins and other nutrients. For example, whole-grain breads and other products are natural or enriched sources of the following:


Therefore, following a gluten-free diet will likely change your nutrient intake. Some gluten-free breads and cereals have significantly varied nutrient levels than the products they are replacing. Some gluten-free foods also have higher fat and sugar contents than the gluten-containing food being replaced. It's important to read labels, not only for gluten content but also for overall nutrient levels, salt, calories from fats and calories from sugars.

You can talk to your doctor or dietitian about foods that would provide healthy, nutrient-rich alternatives.

Thursday, January 11, 2018

Keto-Diet is the New Word, But is it for You?

Keto-diet is the new buzz word, but is it for you?

Ketogenic or Keto- diet is the new buzz, everyone is talking about it. Clients and friends are starting to ask me about “going keto,” because they’ve heard it will help them lose weight, improve athletic ability and even boost brain power.

Though not new, it has become more and more popular in recent times. There are many claims that keto-diet not only helps with weight loss but aids in many health conditions. So, let find out if ketogenic diet is right for you, or is it just another fad?

What is ketogenic diet?
A ketogenic diet is basically high-fat, adequate-protein, and low-carb diet. It mimics starvation, allowing the body to go into a metabolic state called ketosis. The purpose of the ketogenic diet is to switch our bodies from using carbohydrates for fuel to burning ketones instead. When the body is starved of carbohydrates, fat is broken down and ketones are formed by the liver and then burned for energy instead of glucose there by entering into “nutritional ketosis”

One extremely popular version of a keto diet is the Atkins diet.

Mounting research suggests nutritional ketosis is the answer to a long list of health problems, starting with obesity but before we go all crazy and think of this diet as the “universal remedy” let’s look at some pros and cons and decided if keto lifestyle is right for you.

What consist of a keto diet?
Ketogenic diet consists of limiting carbohydrate intake anywhere between 20–50 grams per day. “The exact ratio of recommended macronutrients or “macros”( carbohydrate, protein and fat are called macronutrients) in your diet may vary depending on your specific goals and current state of health, age, gender and level of activity.

What is included in the diet?
Meats- chicken, beef, lamb, fish, pork, shellfish
Whole eggs
Full fat cheese, cream, real butter, full fat yogurt, sour cream
Above ground vegetables- broccoli, kale, mushrooms,spinach, brussell sprouts, eggplant,olives, avocado, asparagus ect..
Nuts- macadamia nuts, walnuts, almonds, sunflower seeds, hazel nuts, ect..
What you cannot eat?
Any added sugar to products- candy, cake, juice, chocolate, soft drinks, sports drinks, donuts, pastries, ice cream
grains and starches- potatoes, pasta, bread, rice, cereal, french fries, potato chips ect..
Processed oils - margarine, cooking oils
On occassion you can have hard liquor, vodka, whisky ect.. with no mixers and dark chocolate 70% cocoa

How to enter into KETOSIS?
You’ll need to cut down to 50 grams or less of carbs per day, or about 5 percent of your total calories. Just as a reference point, the average carb intake is around 250-300 grams per day, give or take. 1 cup cooked rice is 30 gms, 1 slice of bread is 12 gms, 1 medium banana is 20 gms, 1 medium potato is 20 gms.
Next comes proteins, 35 percent of your calories should come from protein. This is about 50-100 grams roughly. And the major chunk comes from consumption of good fat, 65 percent (or even more) of your calories. That’s roughly 5 avocados or about 11 tablespoons of coconut oil.

How does one stay in ketosis?
There are several tips for getting into and staying in ketosis, but you basically have to follow the very low carb, moderate protein and higher fat plan for at least 7 days, give or take, to even get there. You can get into ketosis quickly by fasting and burning up all your carbs. Some people combine “intermittent fasting” with ketogenic diets for this reason. It can take up to 2 weeks to get into ketosis, and during this time you can feel super crappy (called the “KETO- flu”) as your body is making the switch from glucose to fat. Symptoms include headache, fatigue, constipation, brain fog, dizziness, muscle cramps.

The ketogenic diet has been used for many years, mostly in clinical settings like hospitals, as part of the treatment protocol for children and adults. Some of the claimed benefits include:
Fast weight loss and improvement in cholesterol, lipids, and glucose levels
Blood sugar balance and enhanced insulin sensitivity
Increased satiety, decreased food cravings (not having to eat every few hours)
Improved energy levels
Mood stabilization
Metabolic syndrome management, improved cholesterol levels
Inflammation management
Endurance enhancement

***Sounds promising isn’t it? Not so fast.
Caution should be made in recommending keto diets to women because they can damage a woman’s metabolism.
Low carb diets like a keto diet can affect thyroid function. If you have any thyroid concerns than this diet is not for you.
Folks prone to stress this diet is not for you.
Folks with weak digestion may not be able to digest such large amount of fat.
Risk that many may end up eating fats that aren’t so healthy and messing with their lipid profile is high. (one must monitor their blood report on regular basis, if following keto diet)
You won’t be eating as much heart healthy and gut satiating fiber.
Since you restrict on delicious food like-fruits veggies and legume,s you are depriving your body of some essential nutrients, disease fighting antioxidants, phytonutrients and fiber.
Some studies associated with risk of hormonal imbalance, menstrual irregularities, constipation (due to lack of fiber) and nutrient deficiencies.
It needs lot of discipline and dedication to may sure you plan and prep for your meals.
Sustainability of this eating approach is highly questionable.
Bottom Line: there’s no one right diet for everyone, and the keto diet is no exception.
Obese women who are over 30-40 pound to lose and who do NOT have thyroid or endocrine imbalance may also benefit from a keto diet for weight loss, but with caution.
There is nothing, nothing at all that comes close to eating a simple wholesome meal. If you do consider to try out the ketogenic diet, consult with your health care provider or Nutritionist.

***Over the years I have observed people on a ketogenic diet, it is very hard to maintain. Many of these people after losing the weight, end up going back to the way they were eating and gain all the weight back they have lost and more. Remember if you do try the keto diet, you have to follow it strictly and not do a modified version to stay in ketosis.Ket

Friday, November 17, 2017

***8 Healthy Holiday-Eating Strategies ***

***8 Healthy Holiday-Eating Strategies ***
**The Strategy: Bring Your Own Food
Contribute a healthy dish to a gathering to ensure there’s something you can indulge in.
Tricks to Try
Eat the best-for-you offerings first. For example, hot soup as a first course―especially when it's broth-based, not cream-based―can help you avoid eating too much during the main course.
Stand more than an arm's length away from munchies, like a bowl of nuts or chips, while you chat so you're not tempted to raise your hand to your mouth every few seconds.
Concentrate on your meal while you're eating it. Focus on chewing your food well and enjoying the smell, taste, and texture of each item. Research shows that mealtime multitasking (whether at home or at a party) can make you pop mindless calories into your mouth. Of course, dinner-party conversation is only natural, but try to set your food down until you're finished chatting so you are more aware of what you're taking in.
**The Strategy: Don’t Go Hungry to the Mall
To cut down on the lure of the food court, never go to the mall on an empty stomach.
Tricks to Try
Plan your shopping route so you don’t pass the Cinnabon stand a dozen times. The obvious reason? Both sights and smells can coax you to eat, and with some vendors purposefully wafting their aromas your way, saying no can feel impossible.
Choose a proper restaurant over the grab-and-go food court whenever you can. And request a table away from loud sounds and distractions, which can cause you to eat more. The bright lights and noisy hard surfaces can speed up the rate at which you eat and lead to overeating.
**The Strategy: Keep Track of What You Eat
Maintain a food diary to help you stay committed to your goals during this risky eating period.
Tricks to Try
Weigh yourself daily and use that number to guide your actions. (Food diaries are helpful, but only if you’re totally honest and diligent about recording every morsel you eat.) Research has shown that women who step on the scale every day and then act accordingly, either increasing their exercise or being stricter about their eating, are 82 percent less likely to regain lost weight than those who don’t weigh in as often.
Zip yourself into your favorite pair of slim-fitting pants once a week and note how they fit. Too tight? Adjust your eating and exercise habits. Just right? Keep up the good work.
**The Strategy: Eat Before Going to a Party
Before going out, have a healthy snack to curb your appetite.
Tricks to Try
Eat breakfast. This has been shown to prevent overeating later in the day.
Limit the number of high-calorie foods on your party plate. Research has shown that when faced with a variety of foods with different tastes, textures, smells, shapes, and colors, people eat more―regardless of their true hunger level. Cutting down on your personal smorgasbord can decrease what you end up eating by 20 to 40 percent.
Choose foods wisely, filling your plate with low-calorie items, such as leafy green salads, vegetable dishes, and lean proteins, and taking smaller portions of the richer ones. That way, you can eat a larger amount of food for fewer calories and not feel deprived.
**The Strategy: Keep Healthy Snacks at the Office
Stash healthy foods in your desk at work so you’re not as tempted by the treats piling up at the office.
Tricks to Try
Try to keep communal office goodies out of view, either in an area that isn’t as highly trafficked as the kitchen or the break room, or in dark containers or covered dishes. In one study, people ate 26 percent more Hershey’s Kisses when the candies were in clear dishes versus white ones. And when the chocolates were placed six feet away, the average person ate only four a day, as opposed to nine a day when they were within arm’s reach.
Before you allow yourself a splurge, do something healthy, like eating a piece of fruit, walking around the office for five minutes, or climbing a few flights of stairs.
Plan on taking whatever tempts you home, and delay the daily indulgence until just before bedtime. At that point, you’re less likely to crave another treat immediately than you would during your afternoon coffee break, especially if the whole box is no longer around.
**The Strategy: Manage Portion Size
Take sensible portions so you don’t end up eating too much.
Tricks to Try
Use smaller plates and serving utensils. Try a salad or dessert plate for the main course and a teaspoon to serve yourself. What looks like a normal portion on a 12-inch plate or a troughlike bowl can, in fact, be sinfully huge. In one study conducted at the Food and Brand Lab at Cornell University, even nutrition experts served themselves 31 percent more ice cream when using oversize bowls compared with smaller bowls. The size of the serving utensil mattered, too: Subjects served themselves 57 percent more when they used a three-ounce scoop versus a smaller scoop. Pour drinks into tall, skinny glasses, not the fat, wide kind.
**The Strategy: Keep Up the Exercise
You’re determined to squeeze in at least one or two workouts a week, no matter how busy you get.
Tricks to Try
Break it up. If you don’t have time for your daily four-mile walk, do a few 10- or 15-minute spurts of exercise throughout the day (to accumulate the surgeon general’s recommendation of 30 minutes a day). They can be just as effective at maintaining overall fitness as one continuous workout.
Tell yourself that all the running around you’re doing (cleaning for houseguests, dashing through a million stores to find the perfect presents) can help keep your weight in check. In one Harvard study, people who were simply told that they did enough in their daily lives to meet the surgeon general’s recommendations lost weight and body fat without consciously changing a thing. A possible reason? Believing that what they were doing was having a positive effect may have led to subtle changes in their overall health behaviors.
**The Strategy: Choose Your Indulgences
You intend to stave off feelings of deprivation by allowing yourself a “cheat” day a week.
Tricks to Try
Plan in advance to eat a little more and be a little more flexible at this time of year, when you face daily temptations. That way, you can savor the culinary joys of the holidays a little more often and you'll be less likely to binge. For instance, rather than inhaling four sugar cookies on your cheat day, allow yourself one as a dessert when the mood strikes. Then make one little switch during the day to account for those calories―maybe skipping that morning latte or cutting out an afternoon snack.
Choose your indulgences wisely. Instead of wasting calories on foods that you can have at any time of the year, pick items that are truly special and unique to the season, like your grandmother's candied yams or your daughter's first batch of Christmas cookies.

Dr. Joel Fuhrman’s 7-Day Crash Diet (Approved by Dr. Oz)

Dr. Joel Fuhrman’s 7-Day Crash Diet (Approved by Dr. Oz)
Dr. Oz recently introduced his approved crash diet on his show (7-day crash diet devised by Dr. Joel Fuhrman). People can supposedly lose up to 10 pounds per week using this diet method (including fluid loss).
Under this crash diet, you can eat the following foods as much as you want:
Dark leafy vegetables
Fresh fruits
Starchy vegetables
And must limit the following to less than 10% of your meals.
You pretty much have to cut out sweets and other treats.
When asked the question whether it’s safe to lose so much weight in 1 week, Dr. Joel Fuhrman replied that basically in this diet you would be getting all of your nutrient needs met.
Weight-loss guru Dr. Joel Fuhrman claims he can get you on the fast track to dropping the pounds in just one week. The secret? It's not a starvation diet, but the exact opposite. His plan allows you to eat all you want and still lose weight. The key is in feasting on nutrient-dense foods — rich in vitamins, minerals, phytochemicals and antioxidants — that are low in calories. Many of the superfoods you are familiar with fall under the nutrient-dense category. According to Dr. Fuhrman, the more of these kinds of foods you eat, the faster you will lose weight.
Why does Dr. Fuhrman’s plan work?
Every meal you eat according to his specifications also helps you stave off hunger. Hunger is one of the major roadblocks most dieters face when attempting to lose weight. Dr. Fuhrman’s findings suggest that eating a diet of nutrient-dense foods results in a sustainable eating pattern that can lead to weight loss and improved health — even if you are consuming fewer calories. It’s the nutrients that satiate you for longer and make the periods of hunger between meals more tolerable, so you won’t feel desperate to reach for an unhealthy snack or comfort food. His plan focuses on healthy, whole foods – but makes no room for anything processed, including fake diet foods.
Dr. Fuhrman’s Crash Diet is only extreme in that you dive right in. The idea is that the new habits you learn in the next 7 days will become part of your lifestyle. It will no longer feel like a diet, but your default method of eating. Here are the 3 simple steps for everyone who wants to slim down in a week:
Step 1: Follow the 90/10 Rule Every Day
For the next 7 days, you’ll eat 90% nutrient-dense foods — veggies, fruits, seeds and nuts, beans and whole grains. For the remaining 10%, you can have healthy oils, meat and dairy.
A typical day on the Crash Diet would look like this:
Light and Lean Breakfast
While eating protein, like eggs, is often touted as the right way to start your day, the same rules don’t apply here. Many people eat too much protein, resulting in an overconsumption of calories and weight gain. Think of only light and lean foods, like fruit, oats and flax. You may be asking yourself, what about the yogurt? None here. If you are concerned about calcium, consider this: Natural unprocessed foods like fruits and vegetables have calcium. For example, an orange has 60 mg of calcium.
Belly-Blasting Bean Lunch
Ignite your body’s fat-blasting furnace by eating beans. Beans are a dieter’s best friend. They keep you full, and are high in resistant starch, meaning that half the calories consumed can not be absorbed. They also reduce blood sugar, and create the fatty acid butyrate, which may burn fat faster. Studies show that butyrate improves mitochondrial function in your cells, leading to a decrease in fat. If you’re worried about gas, fret not. The more beans you eat, the more your body will build up the good bacteria you need to digest them. You can enjoy beans in a burger patty, in chili or as a dip.
Lean Green Skinny Supper
Think outside the salad bowl. Make greens and vegetables your main dish in other creative ways — enjoy a veggie pizza, eggplant roll-ups or a veggie stir-fry. You can even add an ounce of chicken to your stir-fry for a little bit of extra flavor.
Step 2: Use Secret Weapons
Dr. Fuhrman recommends eating “BOM’s” to really kick your body’s fat-burning mechanisms into high gear. BOM’s are Berries, Onions and Mushrooms. These foods are anti-angiogenic. Why is this important? Because anti-angiogenic foods can starve fat cells by cutting off the blood supply to your fat. Dr. Fuhrman maintains you can also block the blood supply to fat cells by eating anti-angiogenic foods. The more of these foods you eat, the more weight you lose..
Step 3: Detox With Skinny Shakes
To flush fat from your body, you’ll need to release the toxins that are keeping you swollen with fat and fluid. To repair cellular damage from processed foods, make a Skinny Shake of pomegranate juice, strawberries and lemon. Pomegranates are anti-angiogenic and can reduce inflammation. Strawberries are anti-angiogenic and protect against oxidative stress. And lemon juice has vitamin C, natural antibacterial properties, can aid digestion, and helps reduce stress.

A Low Carb Diet Meal Plan

Low Carb Diet Meal Plan
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.
There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
This is a detailed meal plan for a low-carb diet. What to eat, what to avoid and a sample low-carb menu for one day.
A Low Carb Diet Meal Plan
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Consider all of this as a general guideline, not something written in stone.
The Basics
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some non-gluten grains.
Don't Eat: Sugar, HFCS, wheat, seed oils, trans fats, "diet" and low-fat products and highly processed foods.
Foods to Avoid
You should avoid these 7 foods, in order of importance:
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
Trans Fats: "Hydrogenated" or "partially hydrogenated" oils.
High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
"Diet" and "Low-Fat" Products: Many dairy products, cereals, crackers, etc.
Highly Processed Foods: If it looks like it was made in a factory, don't eat it.
You MUST read ingredients lists, even on foods labelled as "health foods."
Low Carb Food List - Foods to Eat
You should base your diet on these real, unprocessed, low-carb foods.
Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
Eggs: Omega-3 enriched or pastured eggs are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
Maybe Eat
If you're healthy, active and don't need to lose weight then you can afford to eat a bit more carbs.
Tubers: Potatoes, sweet potatoes and some others.
Non-gluten grains: Rice, oats, quinoa and many others.
Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).
You can have these in moderation if you want:
Dark Chocolate: Choose organic brands with 70% cocoa or higher.
Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.Drink
Sugar-free carbonated beverages, like sparkling water.
A Sample Low-Carb Menu For One Day
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.
Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grainlike rice and oats.
Some Healthy, Low-Carb Snacks
There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:
A Piece of Fruit
Full-fat Yogurt
A Hard-Boiled Egg or Two
Baby Carrots
Leftovers From The Night Before
A Handful of Nuts
Some Cheese and Meat
Eating at Restaurants
At most restaurants, it is fairly easy to make your meals low carb-friendly.
Order a meat- or fish-based main dish..
Ask them to fry your food in real butter.
Get extra vegetables instead of bread, potatoes or rice.
A Simple Low-Carb Shopping List
A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.
Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don't buy organic, your diet will still be a thousand times better than the standard western diet.
Try to choose the least processed option that still fits into your price range