LCHF Snacks – Which Ones Are The Best For Your Low Carb Diet
Recently, low-carb, high-fat diets have been all the rage. People have realized that you don’t need to avoid fat if you want to lose weight. You just need to consume healthy fats.
If you’re coming up with a diet plan, you’re going to need to find some LCHF snacks. If you munch on snacks like this, it’ll be easy for you to stay full between meals.
Fruits are packed full of nutrients. They’re a great source of important vitamins, and they contain antioxidants as well. When you eat fruit, you’re giving your body exactly what it needs.
If you’re following a LCHF diet, fruit is an excellent snack. While some fruits are high in carbs, fruits like apples, strawberries, and blueberries are all a wonderful choice. If you’re craving something sweet, don’t reach for a candy bar. Instead, reach for a delicious piece of fruit.
Vegetables are an essential part of any healthy diet. If you want to keep your body in excellent shape, you need to make sure you’re eating vegetables on a daily basis.
If you’re not a huge fan of veggies, you may want to combine them with some kind of dip. While a lot of diets require people to stay away from things like dip, there are dips that are LCHF friendly.
Dipping vegetables in olive oil is an excellent idea; olive oil is a wonderful source of healthy fats. You could also try a Greek yogurt dip. It’s a smart substitute for sour cream.
If you’re trying to stay satiated, you need to make sure you’re consuming plenty of protein. Eggs are a great protein source, and they can be a fantastic fat source as well. The yolk of an egg is loaded with healthy fats.
Hard-boiled eggs are portable and great for snacking. You can season your egg with a pinch of salt, or you can eat it plain. If you’re trying to cut back on calories, eating eggs as a snack might help you to reduce your portion sizes. Once you’ve had an egg, you won’t have room for anything else!
Want a salty snack that you can munch on at your desk? You can give up chips and crackers while still satisfying your cravings. Nuts are easy to snack on, and they are a wonderful choice for any dieter.
Nuts are one of the best LCHF snacks. Almonds and walnuts are especially smart choices; they’ll tide you over if you are starting to get hungry.
If you want salty snack options that aren’t nuts, you might want to try eating seeds. Sunflower seeds and pumpkin seeds are a wonderful choice. Experiment with different kinds of nuts and seeds until you find something that you love.
The LCHF diet offers a lot of flexibility. If you decide to follow a diet like this, you’ll never struggle to find things to eat. You’ll always be able to make smart food choices. These snacks are very different from each other, but they are all diet friendly.More Low Carb Snack Resources
Using a Low Carb Diet to Lose Weight
A low carb (carbohydrate) diet is one where the dieter can lose a good amount of weight while not neglecting to eat in general. When using a low carb diet, you are less likely to feel hungry throughout the day. How does it work?
Simply put, a low carb diet promotes consuming food that is rich in protein, veggies, and natural fats. What is restricted is food that contains a high amount of carbohydrates, such as sugary snacks, pasta, and bread.
Why stay away from food that is high in carbohydrates? Well, when we consume digestible carbs, they are broken down into sugar in our intestines. This is then absorbed into the bloodstream, which in turn works to raise levels of glucose throughout the body. This produces insulin, which is known as a fat-storing hormone. Obviously, in order to lose weight, carbs need to be taken into the body in small amounts.
When you take in a smaller amount of carbohydrates, your glucose levels stay moderate, as well as your insulin. This promotes the burning of fat throughout the body.
When it comes to eating foods with low carbohydrates, individuals find that they are not hungry throughout the day like one would be using another diet system. When you engage in a low carbohydrate diet, you are not restricted as to how much food you eat. It’s been proven that when individuals are allowed to fill up as much as they like with food that is low carb, their caloric intake in and of itself tends to drop. This too can aid an individual’s weight loss goals.
If you are interested in trying this diet, perhaps you are wondering what food you are allowed to take in when engaging in a low carb diet. Each day, you are encouraged to take in less than twenty grams of carbohydrates, so, therefore, you would want to choose what you consume wisely. Food that is rich in protein, such as eggs, meat, cheese, fish, and other forms of seafood are perfectly acceptable. Vegetables that grow above the ground, such as broccoli, asparagus, eggplant, and cauliflower, are also encouraged when you choose to follow a low carb diet.
What about food that you should avoid? Fruit, soda, juice, pasta, potatoes, bread, beer, candy, and rice are all items that are not encouraged when you are following a low carb diet. This is because they are high in carbohydrates, and can derail your weight loss goals.
In conclusion, if you are looking to lose weight, and even help reverse the effects of Type 2 Diabetes, a low carb diet can help you to do just that. In this article, we have discussed the way a low carb diet works to promote weight loss, as well as some of the food you can eat, and items that you should avoid. If you are working toward your weight loss goal, give a low carb diet a try. You will meet your goals in no time.
A Low Carb Diet Vs A Low Fat Diet: Which Option Is Right For You?
Which diet is going to be the best choice for you? Here are a few things you should think about if you are trying to find the right diet.
Which Will Be Easier For You To Cut?
The easier it is to stick to your diet, the better. You aren’t going to want to pick up a diet that you will drop in a few weeks time. You are going to have to stick to your diet if you want to see results.
Because of this, you should think about whether it would be easier for you to cut back on your carb intake or cut back on the fat that you consume. Take a look at a few sample menus and see which one looks most appealing to you.
It’s always smart to look at the results that other people have achieved with diets. Look at before and after pictures from people that have followed some kind of low carb diet. After that, look at pictures of people that have followed a low fat diet.
See which results are most impressive to you. If someone with a body type that is similar to yours has dropped a lot of weight with their diet, that might be the kind of diet that you want to try.
The more you know about fat and carbs, the better. Make sure you’re aware of the different types of fat. Ensure that you know which kinds of foods contain carbs.
If you’re a food expert, you’ll always be able to make the right choices. You won’t have to worry about breaking your diet.
You Should Always Avoid Extremes
Whether you opt to cut carbs or cut back on fat, you should avoid going to extremes. The body does need some carbohydrates in order to function, and the body needs some fat as well.
You shouldn’t eliminate either of these things from your diet completely. Instead, you should cut back on your consumption and try to avoid unhealthy sources of these things. If you’re more careful about what you eat, you’ll be able to make smart choices that will benefit your body and help you to lose all of the weight that you want to lose.
At the end of the day, you’re the one that is going to have to make decisions about your diet. You should be careful about the foods that you choose and make a point of selecting foods that are great for you and your body. Find a diet that is a good fit for you and the lifestyle that you want to lead. Whether you cut out carbs or cut back on fat, you should be genuinely satisfied with the decision that you make.
Low Carb vs High Carb which one is right for you?
Why take on a low carb diet vs a high carb diet? I am a good person to ask. There are pros and cons to each, and I am familiar with both sides. Personally, I prefer a low carb diet because that is what has helped me lose the most weight. However, losing weight is the easy part with a low carb diet. It’s sticking with the diet and knowing enough to diversify and eat healthy that’s the challenge.
With a high carb diet, it is the other way around. Weight loss is slower and not as easy. It can be difficult for many people to be successful on a high carb diet. However, it is easier to follow a diet like this because it is more relatable to people’s views of the food pyramid, however skewed they may be. People’s views of the food pyramid are skewed because of the influence of the market and all those tasty products at the grocery store.
It is harder though as mentioned to train yourself to eating a low carb diet. It seems easy at first because you get to eat as much as you want. Your body starts handling your appetite naturally though, so it’s not like you’re going to wake up and eat a whole rack of ribs for breakfast every morning. What happens is after three days, your body enters a state of ketosis. Once you are in ketosis, you have risks if you don’t know how to properly manage a ketogenic diet plan.
You have to understand that your body does need carbs, so in no way does a low carb diet constitute leaving out the carbs entirely. You want to stay on the diet, and you don’t want yourself to get sick. That may put a big dark gloomy cloud over the low carb diet side of the argument for some people, but a low carb diet and transition into balanced eating for the maintenance phase makes sense to me.
It makes sense to me for many reasons. For starters, it is a proven way for me to lose weight as I mentioned. It also trains you to think differently for the rest of your life when eating balanced meals. When you are in the grocery store, you will see how unhealthy food has become, packaged for convenience and full of sugar and too many bad carbs.
Either way, even on a high carb diet you aren’t going to eat your weight in Ho-Ho’s. In other words, you are going to watch out when you see things like that to eat that are high in carbs. Plus, you have to be restrictive sometimes on a high carb diet. As mentioned, there are pros and cons to each. A high carb diet is a low fat diet, plain and simple. There are different ways of going about it. Just remember that there are healthy fats just like there are healthy carbs so you have to develop a balanced dietary plan.
Just What Is Low Carb Dieting?
If you’re like a third of all adults, you’re obese. In fact, if you’re like two-thirds of all adults, you’re just overweight as it is. You probably exercise already, and have learned the benefits it provides, but without a matching diet, you might not be making any real progress.
The search for a diet that helps with weight loss leads people to consider a lot of options. Atkins. South Beach. The Mediterranean or DASH diets. There are also low fat and low carb options. Once you study enough diets, you soon realize that many of them share similar patterns in cutting out excess sugars. So, you start wondering just what is low carb dieting?
In essence, a low carb diet is any one that restricts the amount of carbohydrates consumed by a the person following it. That means avoiding, eliminating, or reducing foods with lots of carbs, such as sugary foods, bread, and pasta. What it does mean eating lots of is protein, healthy veggies, and fat.
As mentioned already, low carb diets come in many forms and names, but in general, they do help promote both weight loss and cause improved health. This has been backed up by decades of multiple research studies.
If you choose to follow low carb dieting yourself, you do know now in general what food groups to avoid and which ones to pick, but getting into specifics day by day and meal by meal is going to be contingent on a few factors. The first is how healthy you already are. The second is your level of exercise. The third is how many pounds you intend to lose.
While you should probably start your diet by consulting your physician or a dietitian, there are a number of immediate moves you can make on your own to alter your current diet. For starters, learn what carbs to avoid. This includes any food that is highly processed, anything that advertises itself as ‘low-fat,’ sugary foods or things with high fructose corn syrup, seed oils, trans fats, and wheat. This also means avoiding candy, ice cream, soft drinks, fruit juices, and agave. You also must avoid gluten grains among breads and pastas, as well as the ingredients wheat, rye, barley, and spelt.
So what can you eat on a low carb diet? Meat, eggs, and fish are all available to you, as are fruits and veggies. Also throw in healthy oils, fats, high-fat dairy, and nuts and seeds. When you can find tubers and non-gluten grains, you can have those as well.
Low Carb Dieting Pros And Cons
Now that most of the year is almost done, I think it feels good with a small summary of how it has gone so far and set new goals for future years. Next week we will do this on Facebook Live when we have a conference with everyone in the office, but also in private so I would like at this time to review whether I practice what I preach, I’m about to reach my goals if something needs to be adjusted, how I feel and what I can do if I do not feel on top. So why not make a little summary of what we talked about on the blog the last 6 months? There has been much focus on our hormonal health and detoxify their body and their homes from harmful things. We even had two interesting articles on how to eat ( here and here ), but really, would the message of all I wrote about this last six months could be summarized in five simple principles can all live by in order to create a healthy and vital life.
- Eat a balanced, nutritious diet.
Prepare all the food on a large bed of vegetables.
Eat pure, natural ingredients preferably organic.
Do not eat too much, and chew your food well.
Vary the food. No food either healthy or unhealthy should be eaten excessively.
Eat what you feel good, some need more fat and protein and others need more fiber and low carbohydrates. Do not get a bad conscience over your food choices.
Avoid foods that are harmful to you (processed foods, sugar, wheat flour, margarine and food additives).
Slept well and at regular hours.
Eat the food in peace and chew properly.
Breathe through your nose down to the stomach, nice and slow.
Review your priorities in life and to simplify wherever possible.
Give yourself time to just be, do things you feel good with people that give you energy and new strength.
- Think positive
Stop worrying about everyday worries.
Try to think optimistically and on the positive events and things in life.
Appreciate the people around you, our nature and everything else terrific available on our planet.
- Get moving
Remember that motion provides energy and energy helps you feel good and you feel good, it is easier to help others and to help others makes you happy.
Use the muscles.
Staying in nature.
Spending time with animals and children.
Play and dance.
- Make sure your body feels good in their environment
Give the amount of fresh water it needs.
Try to breathe clean air.
Invest in fewer supplements but with higher quality
Avoid substances in your vicinity that are harmful.
Simplify your life and own fewer things, think quality rather than quantity.
Best Low Carb Foods For Diabetics
When a person suffers from diabetes, the sugar in your body is not used efficiently, resulting in high accumulation of glucose in the blood. High levels of glucose causes many complications and diabetes is one of them. Since diabetes occurs when the metabolism of carbohydrates, not performed properly in the body, many people, including some doctors believe that reducing carbohydrate intake in the diet of a diabetic will help to stabilize his condition. In the past, doctors recommend low carbohydrate foods for diabetics, has found some success with patients, for the most part, doctors prefer that their diabetic patients to take medications and follow a healthy diet which is a mix of protein, fat and carbohydrates, instead of choose a diet low in carbohydrates. In fact, it was a low-carb food pyramid for diabetics, especially developed for diabetic patients, including those composed of protein, fat, fiber, calcium and carbohydrates. Here is a list of foods from the food pyramid low in carbohydrates, which are often recommended for diabetics and pre-diabetics with the doctor stated.
List of Low Carb Foods
In a low carb diabetic food pyramid, vegetables entering the base. So doctors often recommend 3-5 servings of vegetables a day diabetics. Starchy vegetables like potatoes are not included in a diabetic diet.
After the vegetables, the second in the list of low carb foods for diabetics are rich in protein. The proteins are usually recommended to keep the stomach of a person more fully than any other food. Parts of the protein that is recommended for diabetics varies from patient to patient.
When you are on a diet of low-carb foods for diabetics, doctors recommend that the monounsaturated fat in olive oil and omega-3 essential fatty acids found in fish, should be included in the diet. Foods with saturated foods should be avoided.
One of the low-carb foods for diabetics who consume carbohydrates are fruits, provided they are low in sugar creatures. People who follow a diet low in carbohydrates than three servings of fruits low in carbohydrates, such as apples, cherries, mangoes and strawberries, are recommended every day.
- Nuts and seeds
Nuts and seeds are composed of protein, fiber and healthy fats is one of the most nutritious snacks low in carbohydrates. Flour, nuts and flax seeds can be used to make muffins, and other baked goods, and therefore part of the low-carb diet.
- Whole grains
Some low-carb diets may include one serving of whole grains per day. Whole foods like rice and wheat, broken down into glucose more slowly than refined and processed foods such as flour and white bread, and then some can be part of any diabetic diet low in carbohydrates.
- Dairy Products
Such as whole grains, some dairy products like yogurt and milk Keso, these sugar expressed divide more slowly than other sugars and food so it can be healthy to eat and can be included in the low carb diet for diabetics.
- Cereals and legumes
If beans, lentils and peas are eaten in moderation, despite being rich in carbohydrates, which can be digested well and are healthy foods that are low in carbohydrates greatly for diabetics. The reason is that these carbohydrates digested slowly and therefore do not affect the levels of blood glucose in diabetics.
Eating in accordance with these carb foods list of diabetics were unable to help diabetics keep their blood sugar levels under control. A diet low in carbohydrates has many advantages, especially for people with type 2 diabetes, because it helps to reduce the levels of blood sugar, helps in weight loss and reduces triglycerides. However, a drawback that a low-carb diet is a little “hard to follow, at least initially. But if a diabetic can stick to this diet plan, you will have to deal with the health risks associated with much less in the future.
Low carb diets deprive the body of access to glucose – one of the quickest sources of energy. As a result, fat deposits are utilized and burned. This is the main reason why low carb diets tend to be quite effective in terms of sustainable weight loss.
Choosing a diet, however, should involve assessing both the pros and the cons. While ketogenic and low carb diets tend to have tons of benefits, there are a number of side effects to examine, as well.
Low Blood Sugar
People who eat a diet rich in carbs have the body produce a certain amount of insulin in order to process the sugar. A sudden change in diet would make it difficult for this mechanism to be modified immediately.
Some people who go on a low carb diet are likely to experience low blood sugar (especially if they were previously used to consuming lots of carbs). The condition is also known as hypoglycemia and a few of its most common symptoms include dizziness, nausea, sweating and chills, confusion and nervousness.
Dizziness and Lack of Energy
This is another pretty common side effect of low carb diets.
Drinking a lot of water is an important part of going on a low carb diet. As a result, some individuals experience mineral imbalances. These mineral imbalances are one of the main causes of dizziness, nausea and excessive fatigue.
Eating potassium-rich foods, opting for electrolyte drinks and consuming slightly larger quantities of salt than usual are all effective options for counteracting the mineral imbalance. As soon as the mineral levels get back up to normal, the side effect is likely to disappear.
This side effect is far from a health hazard but it could make sticking to the diet a challenging task. Low carb diets involve some degree of restriction. This restriction may lead to cravings, especially in people who are emotional eaters.
Individuals who were used to eating lots of pasta, bread and sweets prior to starting the low carb diet will also find it difficult to follow the new restrictive meal plan.
Carb-rich meals are seen as comfort food by many people. These meals are soothing and they produce feelings of well being. Getting emotionally detached from the meals and viewing them as purely a source of energy and nutrition can be quite difficult. Some time will be required to make the adjustment and to get the cravings under control.
Any significant change in meals can lead to gastrointestinal distress. Low carb and ketogenic diets are not an exception.
A low carb diet plan features larger than usual quantities of meat, eggs, dairy and beneficial fats. Depending on the restriction level, the diet could come with minimal quantities of fiber. This deficiency can lead to irregular bowel movements and constipation.
Nausea and diarrhea could occur in other individuals. Large quantities of protein accompanied by lots of fat will be responsible for the problem.
Adding fiber to the diet once again (through increased veggie intake or through the selection of supplement) can alleviate the issue and restore normal digestion.
The body will have some adapting to do on a low carb diet. It will be entering a state of ketosis – the condition in which the body uses stored fat as a source of energy. In the very beginning, ketosis can lead to uneasiness. It may even produce headaches or flu-like symptoms.
In some instances, headaches could be the result of a mineral imbalance. Upping the sodium intake should be sufficient to get the problem resolved.
The unusual headaches and the lightheadedness are likely to disappear in a couple of days. Opting for pain killers while the aches are occurring is one of the simplest ways to cope.
It’s always a good idea to see a physician and talk to a nutrition expert prior to starting a low carb diet. Restrictive meal plans aren’t suitable for everyone. Having your health assessed and relying on a personalized meal plan will reduce the risk of experiencing side effects on the diet.
The best Low Carb Diet Will Include And Exclude These Foods
What do the best low carb diets tend to consist of? With so many diets out there, this question can be challenging to answer. However, there are some basic foods that are included with many popular low carb diets. Here are some of those foods.
Foods You Can Eat On A Low Carb Diet
Some of the foods you can eat on a good low carb diet include:
Other meats include various fish, such as:
Depending on how your low carb diet is structured other foods such as eggs, carrots, spinach, apples, pears, oranges and blueberries are also ok to eat and will like be recommended in many good low carb diets.
As for dairy products, heavy cream, yogurt and cheese is usually ok. Coconut oil or olive oil are recommended in some of the best low carb diets. Many nuts, such as walnuts and almonds are ok too.
The best low carb diets will tell you what foods to avoid. Some of the most common foods include most items with sugar. This includes soft drinks, ice cream, candy, fruit juices and things of that nature.
Gluten grains are a big no-no on the best low carbs diets and so are anything foods with trans fats. Artificial sweeteners and high-processed foods are usually a big no-no too. Before you try a low carb diet, make sure it clearly says what foods you can eat and what foods you are best avoiding and make sure some of the foods mentioned in this article are included or excluded from the diet.
When you’re looking for the best low carb diets, make sure the ones you’re considering contains a list of some of the foods discussed above. It may take you a little time to get used to dieting, but it is worth it. With that said, you can start looking for a low carb diet to try.
Low Carb Diet Alternatives
Another alternative to low carb eating is carb cycling. Just like the name implies, with this diet you cycle from a high carb day to a low carb day throughout the week. There are a many different variations on this diet but basically you want to switch between high and low carb from day to day without having 2 high carb days in a row. For a more information on this you can checkout my other posts on carb cycling reviews. Another alternative that is similar to carb cycling with some intermittent fasting mixed in is The Half Day Diet you can read my review here.
Dr. Zeeshan Arain – ‘Why aren’t I losing weight on LCHF?’
Dr Zeeshan Arain graduated from Monash University in 2003 after moving to Melbourne from Sydney. He worked at Box Hill Hospital for a number of years, predominantly in the Accident and Emergency Department before making the switch to General Practice. He is very experienced in the field of sports medicine (he currently works as the head doctor for the Melbourne Demons in the AFL) and in the management of osteoarthritis.
Dr Zee has a fierce passion for the role of nutrition in weight loss as well as the prevention and management of diseases such as diabetes, cholesterol disorders, high blood pressure and heart disease. In particular, he is interested in ketogenic and low carb high fat (LCHF) approaches as a nutritional and therapeutic tool.