A Healthy Low-Carb Eating Guide For Fast & Permanent Weight Loss

Weightloss

I have studied many of the diets plans and tried a lot of them too. In the most recent years, I have stuck to studying the low-carb eating programs, and have reviewed and experimented with many of the popular diets that fit into this model.

Why? Because they WORK!

Say goodbye to feeling hungry all the time. Say goodbye to deprivation. Say hello to successful weight loss and improved energy, vitality and health.

Low-carb works and it is how we should be eating.

There are so many myths out there about dieting and nutrition that are still taught to us as the “correct” way of eating. Although, wouldn’t you agree that obesity is a problem in our society? Obesity rates have in fact tripled since the 1970’s, according to the Center for Disease and Prevention.

This is not about a VERY low-carb diet which will put you into ketosis. This is about HEALHY low-carb eating for longevity.

It does restrict carbohydrates, but not the good ones being whole grains and vegetables. I personally only restrict the bad carbohydrates, mainly sugars of any form and refined carbohydrates. Basically, all processed foods are eliminated for the most part.

Another way to think of what I call “healthy” low-carb eating is “clean” eating. Eating that is free of commonly allergenic foods, pesticides, and the many chemicals that results from processing whole foods.

Low-fat, high grain diets don’t work and actually lead to weight gain.

Fat is our friend! Eat more fat = burn more fat. These so-called “healthy” foods are making us fat. We’re being taught to eat foods that MAKE us hungrier!

So WHAT does one eat on this healthy low carb program?

Phase I – A Kickstart Into Rapid Weight Loss and a Body Reset

Here is what you SHOULD be eating. And not restrictions here as long as you follow the program.

Proteins – preferably unprocessed, organic, grass-fed and hormone-free

Fish, seafood
Beef
Chicken
Eggs
Cold cuts, salami and sausages in moderation (check for sugar content)

Healthy Fats

Olive oil (not for cooking as olive oil is easily damaged and turned into a trans fat at high temperatures)
Coconut oil for cooking
Butter for cooking and garnish

Non-starchy Vegetables

Green leafy vegetables of any kind; get creative!
Green beans, yellow beans, wax beans, Chinese long beans
Artichokes
Cabbages, broccoli, cauliflower and brussel sprouts
Eggplant
Lettuces and sprouts of any kind; get creative!
Celery, radishes, raw carrots, cucumber
Leeks, onions, green onions, scallions, shallots, garlic, ginger
Bell peppers – any color
Summer squashes (zucchini, crookneck, yellow, and varieties)
Tomatoes
Turnips, celery root, rhubarb, fennel
Snow peas, sugar snap peas
Asparagus
Daikon, Okra
Bamboo shoots, water chestnuts
Mushrooms (unless you are a candidate for Candida)
Pickles (unless you are a candidate for Candida)
Spaghetti squash (a great pasta alternative!)

Eat any amount you want of the above foods as long as you stick to all the guidelines!

Phase II – For Longevity and Lasting Weight Loss

In Phase II, you enter the maintenance stage. You want to follow all the guidelines of Phase I, yet you can include a small portion of healthy carbohydrates to your protein and fat meals. You can also add back olives, nuts and avocados.

If you see the weight creep back, then back off for a while, or include less of the healthy carbohydrates/starches per meal.

You can cheat occasionally by having something sweet or having alcohol, but best to do it on an empty stomach and with no other foods.

Whatever you do, don’t eat a high glycemic index carbohydrate or sugar with a protein/fat/vegetable meal! If you drink alcohol with a meal for example, or a high glycemic dessert after a meal, you will send a majority of the fat in the meal to storage.

A trick for drinking alcohol without putting on the pounds is to drink it with a healthy carbohydrate only meal that has no fats, meats or eggs. Another trick it to do your drinking one hour before your meal on an empty stomach. Be sure to skip the appetizers though, unless they are vegetable sticks with no dip!

If you want something sweet, go for a low glycemic index dessert. For example, very dark chocolate (at least 80% cocoa), and desserts made with no flour or starches or sugars (there are plenty believe me). Check it out here and recipes with stevia can be found here.

Here are the healthy carbohydrates to add back in moderation:

Healthy Grains/Starches

It’s best to eat healthy grains and starches in the morning for breakfast so that you have all day to burn the fuel from these foods. Although many will say to avoid grains altogether, especially if you have a sensitivity to gluten.

If you are struggling on this program and not losing the weight you want, fast enough, then I recommend going without grains entirely for at least 30 days. And definitely don’t eat anything that contains corn or soy.

The only grains I eat at this point are slow-cooking steel cut oats (the oat grain in it’s original form), quinoa, barley and sprouted wheat breads such as Ezekiel and Mana bread. I prefer to bake with almond flour.

What is important for weight loss is to not eat fat with those grains. Why?

Because carbohydrates (unless they have a very low glycemic index such as vegetables) will cause your body to produce insulin, and your body requires insulin to store food as fat. Your body will burn the healthy carbohydrates you are eating first, which will likely be sufficient fuel for your body at that time, thus causing the fat in the meals to be stored as energy for later (as stored fat).

Here are the grains/starches you CAN eat:

Whole grains such as wheat, bran, millet, kamut, pumpernickel, oat, rye, spelt, barley, buckwheat, quinoa and amaranth
Bread made from sprouted grains
Flour made from whole grains
Breads made from 100% whole grain flour
Hot or cold cereals made from 100% whole grains
Brown rice
Legumes of any kind including split pea, yellow pea and lentils
Pasta made from 100% whole grain
Yams

If you eliminated dairy, vinegar and mushrooms, you can add those back one at a time and see how your body reacts to the foods. You’ll learn very quickly if you have a food tolerance to any of these foods, or if the Candida returns (remember you are still not eating sugars or refined carbohydrates! Candida feeds off sugars and refined carbohydrates).

If you eliminated wheat entirely in Phase I, then try adding this back and see how your body reacts. Don’t reintroduce wheat at the same time as the dairy or vinegar.

Tips For Fast Low Carb Meals

Make salads the night before and throw prepared greens into a large Tupperware. Don’t be afraid to make them big! When you are not eating starches, you need more to fill you up. More protein and more veggies. For dinners, I will make two green vegetables and a salad and a meat or fish.

Purchase bags of pre-made coleslaw – the one I use has shredded broccoli, carrots and red cabbage. Also handy are bags of prewashed lettuces or other greens like baby kale and spinach. There’s no excuse to procrastinating on making a salad when you have this handy item in your fridge.

Keep baby carrots and prewashed and cut broccoli in your fridge. Pair with ranch or blue cheese dressing. Use refrigerated kind for less preservatives and added ingredients like sugar!

Add sunflower seeds to your salads. Keep the plastic bottles of lemon juice on hand and use that with olive oil, and salt and pepper.

Make hard boiled eggs on weekends to enjoy all week long. Eggs provide a great source of protein and… Yes… a healthy fat!

Always cook extra so that you have ready to eat leftovers! But please don’t reheat int he microwave. I keep a small convection oven on my counter for quick cooking and reheating that won’t destroy the energy and nutrients in your food.

As an alternative to tortillas or crepes which are both made with flour, try makes egg crepes using just beaten eggs, salt and pepper. Cook in omelette pan using melted butter before pouring in the batter. Careful when flipping as the crepes will be thin and fragile.