A low-carb diet otherwise know as a LCHF (Low-Carb-High-Fat-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. On LCHF diet you eat real foods including protein, natural fats and vegetables.
– A low carb diet without sweeteners is very effective at reducing sugar cravings.
– It will also help you to shift a few of those pounds you have been trying to lose.
– It’s common to experience less stomach problems on low carb
– Better control over insulin and blood sugar
The challenges are normally 7 days, however, while doing the research for this challenge, i was so impressed with the findings that I decided to make this challenge a 7+7 challenge. It’s simply two 7-day challenges rolled into one.
Yes of course. If you would prefer to only do the challenge for 7 days from October 7th to October 13th then thats okay.
It depends on what you’re trying to achieve and who you are. Generally speaking, the fewer carbs the more effective it will be. Faster weight loss without hunger. More rapid and powerful reversal of type 2 diabetes.
The way you define the amount of carbs you will consume in a day depends on your goal during the 14-day period.
Listed below are three levels you can use as a guide.
Strict Low Carb: Less than 20 gram of carbs per day. With level of carb in intake you really want to create want is termed as nutritional ketosis in your body and want your body to strictly burn fat as fuel
Moderate Low Carb 20-50 grams per day. With level you are not being as strict with your carb intake and around 10% of your food intake will be carbs
Liberal Low Carb 50-100 grams per day. With this level you want to restrict your carbs to around 20% of your daily intake.
For comparison, a regular Western diet can easily contain 250 grams of carbs or more in a day, most of them bad refined carbs, including sugar.
– Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
– Fish: Fatty fish such as salmon, mackerel, sardines or herring are great. Avoid breadcrumbs.
– Eggs: All kinds: Boiled, fried, scrambled, omelets, etc.
– 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, olive oil and cod fish liver oil.
– Sugar: Soft drinks, fruit juices, agave, candy, ice cream.
– Fruit: Very sweet, lots of sugar. Eat once in a while.
– 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.
– Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat.
Lentils and quinoa are not vegetables and contain more carbohydrates than vegetables. Be careful with them on a strict low-carb diet, eating them in very small amounts or not at all. Most of these plant foods are not classified as vegetables but as grains or legumes.
Fruit, despite the health halo, also tend to be fairly rich in carbohydrates, primarily the simple sugars glucose and fructose.
Yes you can eat fruit however, I would restrict your fruit intake to a minimum and make whatever fruit you eat low carb fruit like berries.
Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?
Below, you’ll find the best options, ranked by grams of net carbs per serving (one medium-sized fruit or half a cup). The lowest-carbs options are at the top. All numbers are net carbs.1
Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
Strawberries – Half a cup (100 grams) contains 6 grams of carbs.
Blueberries – Half a cup (50 grams) contains 6 grams of carbs.
Plum – One medium-sized (80 grams) contains 6 grams of carbs.
Clementine – One medium-sized (75 grams) contains 7 grams of carbs.
Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
Cherries – Half a cup (90 grams) contains 9 grams of carbs.
Cantaloupe – One cup (160 grams) contains 11 grams of carbs.
Peach – One medium-sized (150 grams) contains 13 grams of carbs.
As a comparison, a medium-sized orange contains about 15 grams of carbs, a medium-sized apple about 18 grams and a medium-sized banana about 25 grams of carbs.
Yes. In diabetes type 2, the body has a hard time to handling all the sugar in the body. By following a low-carb diet, you reduce blood sugar levels and your insulin levels. A low-carb diet can be very beneficial for people with diabetes type 2. It can even start reversing the disease.
Note: If you are taking medications, especially insulin, you need to monitor your blood sugar levels closely when starting a low-carb diet, and adapt (lower) doses as appropriate to avoid low blood sugar.
Honey is made by bees for bees, and their health is sacrificed when it is harvested by humans. Importantly, harvesting honey does not correlate with The Vegan Society’s definition of veganism, which seeks to exclude not just cruelty, but exploitation.
We will be providing you with a number of Low Carb that you can have for breakfast, lunch and dinner. There will also be a number of smoothie and juice recipes for you to try.
You will be using your normal cooking utensils. However, if you intend to make smoothes or juices, you will need a juicer or blender.
See the blog post on entitled: Which Juicer Or Blender Shall I buy?
There is no cost to join in the challenge. The diet challenges are created and provided as part of my mission to health make health a habit for as many people as I can.
The low-carb diet challenge uses Facebook to facilitate a great support group.. This will be made up of a Facebook private messenger group and a closed Facebook group.
Once you register your interest in doing the low-carb challenge you will be invited to join the support groups.
If you not have a Facebook, that’s okay, as you can still be a member of the Facebook message group by downloading the Facebook messaging app. Instructions will be sent to you.
Visit Blog Bites for regular updates, videos, recipes, tips and advice.
While you’re on your Low Carb journey just be super gentle with yourself and remember to drink lots of water.