Monthly Archives: May 2013

What to do if feel a need for sweets

There might be times when you deviate from the diet. It can be either planned and unplanned. But what happends when you deviate from the diet and get a need for sweets?

It varies of course from person to person how sensitive you are but the most common results of a when eating too much carbohydrates are of that you gain weight. The main reason for the quick increase in weight is that your body stores water when it stores carbohydrates. These pounds can take different amounts of time to get rid of. For some it can go away in just a few days, for others it takes longer.

sweets

sweets

You start getting stomach problems. You can get heartburn, gas, diarrhea and other stomach related problems. Headaches are also common.

The main thing to watch out for is that you do not regain your need for sweets. If you have lost your need for sweets it you can easily get it back even by eating minimal carbohydrates. If you get back your need for sweets it can be hard to break it again.

If you get into a need for sweets again, how do you get out of it again? First and foremost, one should remember that sweet tooth tends to be most common in the beginning, and it soon disappears after a period of low carb diet. For most, it usually takes one week to get rid of the worst cravings. Sweet tooth can also be a result of eating too little food and that you are really hungry.

If you are hungry for something, it is better to eat some of these examples:
* a piece of brie cheese
* some nuts
* cheese and butter rolls (put butter on slices of cheese and roll up)

Keep in mind that what you eat will contain a lot of fat and few carbohydrates. For example, choose the right kind of nuts to avoid many unnecessary carbohydrates.

It’s great if you can avoid sweetened products such as diet soda or sugar-free candy. They can make you get back your need for sweets again so that it does not disappear, but rather becomes worse. They may also contain a lot of carbohydrates.

Share Button

Low carb keto diet, how to start

Have you decided to try a low carb keto diet? It is easy to test, you can get started quickly and it does not require you to buy some powder, pills or other artificial aids.

The only thing you need is to make sure you have proper meals at home and that you are prepared for what will happen. The most important tip is to not be too hasty. Decide to run at least three months before evaluating the results. Sometimes things happen quickly, especially if you want to lose weight. Sometimes it takes longer time and it is a shame to lose the motivation after only one or two weeks.

When you start your low carb keto diet

There are some things that are good to do before you start with your low carb keto diet. Think about why you want to start with carb. Is it because you want to lose weight? Is it to feel better and improve your health? It controls how strict you are and how much carbohydrate you can eat to achieve your goals.

If you want to lose weight, it may be a good idea to weigh yourself and measure yourself with a measuring tape (eg, waist size, hip size, etc..) It is not always that the scales show results but the tape measure does.

Low Carb Keto Diet

Low Carb Keto Diet

Decide on how strict you want to be with carbohydrates – if you want to lose weight, you probably need to be more restrictive with carbs than if you simply want to achieve health gains through carb.

Plan the timing of the start well – it is unnecessary to start a diet the week you’re invited to the big party. The risk is high that you will stop before you started. Prepare yourself by planning what to eat the first time. Read on about the conversion problems that often occur in the beginning so that you are prepared for what to expect.

You might want to consider adding on some additional vitamin suppliment. Sometimes when eating according to a low carb keto diet you might get low on D vitamin and some other vitamins and then it is good to add on these with a vitamin suppliment.

Clean out the fridge and pantry and make sure to have good food at home. When you eat according to a low carb keto diet there are some things that are good to have at home in the fridge and pantry. Other things you should preferably clean out the cupboards and give to those who are still eating starchy foods.

Good to have at home

* Full Fat dairy products 40% cream, sour cream, whole milk
* Meat of all kinds such as beef, pork, chicken
* Genuine butter and Bregott
* Seafood
* bacon
* eggs
* Vegetables that grow above ground such as lettuce, cucumber, cauliflower
* Avocado
* nuts
* Coconut oil and canola oil
* Mayonnaise and other fatty sauces with low carbohydrates
* Frozen vegetables and vegetable mixes
* olives

Clear out the following things from your home

* all light products
* all margarine
* all that is sweetened with sweeteners
* all grain products – pasta, rice, cereals, porridge
* all the bread and crackers
* all intermediate goods such as soups and sauces in the bag
* Sweets and cakes

By following these advices above you are on a good start with your low carb keto diet.

Share Button

Fat, Protein and Carbohydrates percentage

How much to eat varies from person to person but there are some rules that you can follow when you are new to a low carb diet like keto, paleo or LCHF. It can sometimes be hard to know the fat, protein and carbohydrates percentage. You should in general do not think about how many calories you eat a day which is a very big difference from traditional calorie counting diets.

fat, protein and carbohydrates

fat, protein and carbohydrates

You should instead eat until you are not hungry anymore. Not being hungry will greatly help you stick with your low carb diet. Of the energy (calories) you ingest per day, the distribution of fat, protein and carbohydrates should be about (usually called the energy percentage):

  • 75% Fat
  • 20% Protein
  • 5% Carbohydrates

Fat

The bulk of the energy in the food you eat should come from fat. The fat should preferably be natural animal fat. Alternatively, coconut oil, canola oil or olive oil can also be used. It is essential to get enough of fat. The main reason people on a low carb diet get hungrey is if they are eating too little fat and too much protein.

Protein

About 1 gram of protein per kilo of body weight per day. Some tend to indicate 0.5 – 1.5 grams per kilo of body weight – the lower number if you are very overweight and higher if you practice a lot.

Carbohydrates

Many who eat according to a low carb diet to lose weight tend to stay under 20 grams of carbs per day. However, it is individually how much carbohydrates you can tolerate. You have to try it out for yourself to see what suits you.

You must also decide how strict you want to be on your low carb diet. How much carbohydrates should you allow yourself to eat only you can decide. How much carbohydrate you can eat and still call the diet of carb is described in the definition above.

To know how much  fat, protein and carbohydrates the different foods contain you can find out by using any of the expensive tools and information databases available or purchase a Mobile phone that helps to keep track of food intake during the day. There are also many free alternatives out there where you can find out what different food contain.

Share Button

Vitamins when on low carb diet

A change to a low carb diet might sometimes make that you get low on some of the important vitamins. It might be hard to get a natural intake of these vitamins without eating fruit. So there might be a reason to look into if you need to take vitamin supplements.

It might however be that if your diet consists of meat, fish and eggs and in addition some vegetables this might be all that you actually need. There might be no need to take any additional vitamins.

It however could be good to consider to eat some vitamin D supplements which is essential for health. This is however not only for people who eat according to a low carb diet. Additional D vitamin intake applies for most people no matter what diet you eat according to.

Vitamins

Vitamins

That you need to eat fruit to get enough vitamins is a myth. One example is vitamin C where orange is far down the list of foods with the highest vitamin C content of 51 mg of vitamin C per 100 grams of orange. This compares with eg broccoli has 120 mg C-vitamin/100 gram and yellow peppers with 204 mg C-vitamin/100 grams.

Here is a list of the most common vitamins and good, carb friendly foods that you can eat to get these vitamins.

Vitamin A (Retinol): Liver, eggs, butter, milk
Vitamin B1 (Thiamine): meat (pork and beef), Sunflower seeds, sesame seeds
Vitamin B2 (Riboflavin): Meat, liver, kidney, almonds
Vitamin B3 (Niacin): meat, liver, fish, milk
Vitamin B5 (Pantothenic Acid): Avocado, nuts
Vitamin B6 (pyridoxine): Liver, Meat, Fish, Nuts
Vitamin B8 (Biotin): Eggs, liver
Vitamin B12 (cobalamin): meat, liver, herring
Folate / Folic Acid: Liver, Asparagus, Eggs, Broccoli, Cauliflower
Vitamin C (Ascorbic Acid): Peppers, Broccoli, Cauliflower
Vitamin D (Kaciferol): Oily fish, eggs, liver, butter
Vitamin E (alpha-tocopherol): Almond, Spinach, Egg
Vitamin K (phylloquinone): Lettuce, Spinach, Broccoli, liver

It is possible to get your full need of Vitamins from these different low carb food sources. However if you do not alternate your food we recommend you to purchase some vitamin supplements to ensure you get your needed dose. Remember that getting enough vitamins is essential to have your body function in a proper way.

Share Button

Keto friendly alternatives to potato, rice, pasta

If your previous diet consisted of pasta, potatoes and rice then it can be hard to make a major change and remove all these food groups. It might seem like you will not get full on your keto diet and that you need to add on something to your dishes. There however are many keto friendly alternatives and here we present some keto alternatives to pasta, potatoes and rice to make it easier to transition towards a low carb diet.

Keto friendly alternatives to pasta

Instead of pasta, such as spaghetti or tagliatelle you can choose vegetables like zucchini or squash. Take your zucchini or squash and use the cheese slicer to slice it into thin strips. Then you can boil them in a similar way you boiled your pasta. It will then be a low carb alternative to pasta.
If you want to replace the larger pasta such as penne, you can instead cut the zucchini into pieces. Boil in salted water, the strips are cooked for about ten seconds, the larger pieces are cooked to al dente in around one minute.

Keto friendly alternatives to rice and couscous

Instead of eating rice and couscous you can have fresh cauliflower as a great alternative to rice, couscous, bulgur and the like. Cauliflower rice can easily make by tearing cauliflower (both bouquet and trunk) with a coarse grater. Then boil up the cauliflower in some lightly salted water and add the cauliflower to cook about ten seconds. Drain to get rid of some of the water and serve with a piece of butter on top.

Keto friendly alternatives

Keto friendly alternatives

Keto friendly alternatives to potato

Potato gratin can easily be replaced with with a radish gratin. The radish gratin will both look and tastes like a regular potato gratin. Instead of mashed potatoes, you can make mashed cauliflower in the same way you make the mashed potatoes. Tastes good and is a perfect keto friendly alternative to your mashed potatoes. We recommend you enjoy it with a click of butter on top.

Instead of baked potato and potato wedges you can replace it in an easy way with baked vegetables and root vegetables such as zucchini, peppers, carrots, parsley and parsnips. Try around with different vegetables and see which you think tastes the best. If you want something instead of a cold potato salad you can also make it in a similar way with the carb friendly vegetables alternatives.

Share Button

How does keto, lchf and other low carb diets work?

We have had several articles about what to eat and what to drink when being on a low carb diet. But you might wonder how does it actually work. Why are you loosing weight when using keto diet, LCHF diet or any other low carb diet and at the same time do not get hungry?

In short it works by your body is changing its main energy source from carbohydrates to fat. Since the body is not getting enough carbohydrates anymore it is actually forced to switch the energy source to fat.

All carbohydrates that come in to your body and your stomach are normally converted to glucose (sugar). This process occurs for both fast and slow carbohydrates so even the dark rye bread, pasta, couscous: a and crispbread as all converted to glucose when broken down in the stomach.

Low carb diet

Low carb diet

When eating a lot of carbohydrates you increase your blood sugar which also causes your insulin production to increase. The insulin ensures that the blood sugar drops while it also ensures that the fat in the food is stored in the body. The carbohydrates in the food is used for energy, if not all carbohydrates are used to convert the excess to fat which is also stored in the body.

Normally we humans now eat too much carbohydrates. If we get additional energy than the body requires then the body will simple store the additional energy for later. This goes back to when we lived in caves and it was much more difficult to get our food. The human body was designed to ensure that the few times we got food we were also able to store this food within the body. A long time ago this was what made us survive. Today this feature is not really needed since most people today will be able to get enough food and energy every day (and even too much for most people).

This is what then causes that we gain in weight and fat. The body is still working according to a world where we can only get enough food some days, and some days we would not get enough food.

If the diet instead contains very little carbohydrate, the body needs to go back to using the stored body fat. The body switches over from carbohydrate to a fat using operation. In addition after a longer time without any carbohydrates or with very low amount of carbohydrates certain parts of the human body will work much better. An example is the heart which is working better when it gets its energy from fat instead of from carbohydrates.

Share Button

What you can drink on a keto low carb diet

Sometimes it can be hard to know what you are allowed to drink when you are on a keto low carb diet. The simple answer is water, drink water as often as possible. You can add some taste to your water by e.g. adding a few drops of lemon.

glas of water

glas of water

Carbonated water or soda

Carbonated water is also good but be careful of the flavored varieties that have emerged in recent years – some sweetener or fruit juice could have been added so be sure to read the ingredients. If you are used to drinking soda, it is best to quit instead of choosing light variations that are sweetened with sweeteners. Firstly, sweeteners not very beneficial for the body, and it can make it difficult to get rid of your need for other sweet things.

Milk

Milk contains a limited amount of carbohydrates (around 5% for standard milk) but beware that the total amount of carbohydrates is quite high.
5% carbohydrates means that 1 cup of milk contains 5 grams of carbohydrates. A large glass of milk then becomes almost as many carbs as you should eat in a whole day if you want to lose weight.

Many are content to have a splash of milk in your coffee and avoid drinking milk just because it can easily become too much carbohydrates. If you really need to put something in your coffee or tea then it is a better option to add some fat cream instead of milk.

Coffee and Tea

Coffee and tea you can drink as much as you want. Coffee contains a small amount of carbohydrate (0.3%). Tea usually contains no carbohydrate at all. Beware of the milk would be as drinking a latte so if it is a lot of milk it also means many carbohydrates. You can choose cream instead of milk.

Juice

Fruit juice should be avoided as they contain high levels of carbohydrates, mainly in the form of fructose. You should also avoid all Juices that claim they are low on carbohydrates. In all of these cases they have added on other sweeteners which still are not good for you.

Alcoholic drinks

Beer is not one to recommend if you are on a keto low carb diet. Beer contains maltose, which is quickly absorbed by the body and 20-40% of the energy come from carbohydrates (depending on strength). Wine you can drink occasionally. It is important not to choose the sweet wines.
Alcohol drinks are okay if you choose varieties that are not sweetened. Vodka contains eg 0% carbohydrates. Alcohol intake (for all drinks containing alcohol) may disturb the weight loss. If you are really serious with your keto low carb diet you should stay away from all kinds of alcoholic drinks.

glas of beer

glas of beer

Hope this guide has helped you in what you can drink when you are on the keto low carb diet. Since there are many other drink options out there we could not cover them all but the general rule is, if there is any carbohydrates or other sweetener you should avoid it.

Share Button

Things to avoid on low carb diet

When you are starting out with a low carb diet like the Keto diet or LCHF diet it can sometimes be hard to know what to eat and what not to eat. We have posted several guides earlier on what you can eat out at restaurants, how to make a good keto hamburger and what you should eat at home. Sometimes it however can be easier to think about what not to eat. If you eat according to the low carb diet these are the types of food you should try to avoid.

Low carb diet

Low carb diet

Foods to fully avoid:
* Bread and biscuits, basically all bread is bad for you, it contains too much carbohydrates. There are recipes for bread that you can make as replacement but if you do not demand to have bread now and then we suggest to completely avoid it.

* Pasta, very easy to make and probably something that most people eat on a regular basis. However, looking at the amount of carbohydrates it contains it is not good for your low carb diet.

* Couscous, bulgur and the like is similar like pasta. It has way too much cabrohydrates to be healthy for you. Replace it with a simple salad instead.

* Oatmeal, cerals and grains, contain similar basis as pasta and Couscous, you need to skip this if on a diet like keto or LCHF.

* Cereals, Porridge and grains, replace your breakfast cereals with some eggs, bacon and other similar things. Tastes much better, you get more full on it and lasts longer in the day. And not to mention, it is also much more healty.

* Corn and corn products (eg popcorn, cornflakes). Products made out of corn is also not good for you. Corn contains quite much carbohydrates and therefor you have to avoid it.

* Potatoes and potato products such as potato chips, potato chips you probably knew already that it was not good for you but normal boiled or fried potatoes is also not good for you. If you are from one of the northern European countries potato is the base for all meals. Now however you have to try to avoid it.

* Rice, similar like potato, you have to try to stay away from it completely. The amount of carbohydrates in rice makes it not good for your diet.

In addition to above major things you should also stay away from all products that are light products, contain margarine or that is sweetened with any kind of sweeteners. It does not matter if it says it is 0 carbohydrates in it, it is still not good for you since it tricks the body into thinking it is getting sugar.

For oil products you should focus on eating olive oil, avoid other oils like corn oil, sunflower oil and other oil that is produced.

When it comes to fruit and berries you do not need to stay away from all of them. There are some fruits and berries that contain a low amount of carbohydrates. These you can eat if you make sure you do not eat too much. Could be good together with some cream.

Hope this guide has been helpful to you. Feel free to share it to your friends or post a comment below.

Share Button

Low carb food when at party or restaurant

Eating out at a restaurant can feel awkward when you are not eating carbohydrates and are following a Keto, LCHF diet or any other low carb food diet. There usually comes problems on what you should do when you have lunch or dinner out with friends or what to do when invited out to party and you do not know what food will be served.

If you can choose the food yourself you should obviously choose the food that is the cleanest. Have a nice piece of meat or fish, skip the potato, pasta and rice. Add on different accessories like salad, lettuce, tomato and cucumber. Try to find a fat sauce and add that to you food. If you can select also the foods with the highest fat content.

lchffood

The easiest way is to then replace the potato, rice or pasta, served with your meal with vegetables or salad. If there are real butter or cheese you can take an extra large portion of this to bring up the fat percentage. Keep in mind that food that is served on the restaurant is often very low in fat due to fat usually is quite expensive. Try to add on more fat if you have the possibility.

All bread you should of course skip. An example is e.g. the bread on a burger. It is easy to remove and in most places you can also have it replaced with some extra lettuce instead. By just removing the bread the burger dish would transform from something quite un-healthy to a really good and health keto burger.

Also be careful of the low-fat butter that many restaurants today serve. You should avoid this (some people even bring their own butter to lunch restaurants). Light margarine or low-fat butter is not natural human food so stay away from it if the restaurant does not have real butter.

If you are invited out to a party to some friends you have to decide how strict you want to be. Many people can be totally understanding that you are on a special diet and can adjust the food served a little according to your needs. Most people have some butter or cheese at home that they could add on to your meal.

Another option might be to make a scheduled departure from the diet just for the occasion. You can prepare by eating extremely low on carbohydrates the days before and after and just have one meal where you do not follow your strict keto or LCHF diet. It is what you eat the other days of the year that counts – not the individual days. You should however be aware that eating a high amount of carbohydrates will of course impact your results and might slow down your weight loss.

If you are out at an resturant there usually are a lot of alternatives on the menu that are less bad for you. We have created a guide that can help you find which dishes that are the best for your LCHF diet or for your Keto diet. You can use our Eating out while on keto or LCHF diet as a guide to know which are the best dishes to select.

A general rule you should always try to follow is make sure you are living your life, do not stop going out with your friends just because you are on your low carb food diet. You just have to adjust the way you eat a little and you can still go to the same restaurants and eat with your friends.

Share Button

Burger with Mustard Recipe

This is a nice burger with mustard on it. Tastes excellent and is good for you if you are on LCHF diet, keto diet or any other low-carb diet.

Burger with Mustard

Burger with Mustard

Ingredients for the Hamburger
* 800g minced meat
* 4 pcs eggs
* 3 tbsp olive oil
* 1 onion
* 3 cloves of garlic
* 1 tablespoon Dijon mustard
* 4-6 slices cheddar cheese
* Salt & pepper
* 4-6 large lettuce leaves

Ingredients for the Dressing
* 2 cups sour cream
* 2 teaspoons sambal oelec
* 1 tsp garlic powder

Chop the onion and garlic, then mix with the minced meat. Add the eggs, olive oil and mustard. Mix well and season with salt and pepper. Shape the burger patties after desired size, remember that they will shrink a bit in the pan. Then let the steaks soak in the fridge for a while.

Mix the sour cream, sambal oelek and garlic powder in a bowl and let it pull even in the fridge for a while while you prepare the accessories. Fry or grill the steaks and top with cheddar cheese. Serve in large lettuce leaves instead of bread.

Share Button