All posts by Brad Will

Top 5 – Mistakes to Avoid in the Keto Diet

Avoid these popular mistakes for best keto results

The ketogenic diet is a high-fat, low-carb eating plan. Eating more fats and very few carbs puts your body into ketosis, a metabolic state where your body burns fat instead of carbs for fuel, which leads to rapid weight loss. The macronutrient formula will vary for everyone, and we recommend seeking advice from a professional for your formula. In general, it revolves around a diet that consists of 75% fats, 20% protein, and 5% carbs.

This article will help you stay in keto to reach your goals faster and help you avoid unnecessary speedbumps along the way. And, if you quit the keto diet and can’t put a finger on the reason why these tips might encourage you to try again or at the very least fulfill your curiosity.

Without further ado, here are the Top 5 keto-diet mistakes and how to avoid them.


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Eating the Wrong Fats for Too Long (Omega-3 vs Omega-6)

The keto diet is simple but not easy, and sometimes when we go on the keto diet, we don’t fully understand what we’re doing. Some credible sources will recommend you load up on bacon, steak, hamburgers, cheeses, and other delicious high-fat foods. But, with these foods, our Omega-6 balance goes through the roof.

In the beginning, you might not notice a problem, but once it’s a routine of 30, 60, or even 90 days, it can become a problem. At this point, we would have too many Omega-6 fats in our body and they will start to supersede the Omega-3 fats. It’s important to note that Omega-6 fats are not bad, but it becomes an issue when there’s too much of them.

Generally speaking, the most common Omega-6 is linoleic acid. Linoleic acid converts into arachidonic acid and arachidonic acid creates eicosanoids, which are pro-inflammatory. To simplify, Omega-6 triggers inflammation, and that’s good when it needs to be triggered, but if we have too much, it triggers inflammation all the time. That’s why some people refer to Omega-3s as anti-inflammatory because they counteract Omega-6.

This tip can be confusing, but we’re here make things simpler. To summarize, if you’re having a lot of meat and poultry, or other fats with plenty of Omega-6 fats, be sure to balance your diet with Omega-3 because it won’t come naturally in all foods. Eating too many options strong in Omega-6 could contribute to inflammation and even spark some depression. If this is you, try at least 5 or 6 grams of Omega-3 supplements per day. This tip will help you balance your mind and body on the keto diet.


Lack of Energy – Not Personalizing to You

A lack of energy on the keto diet can be a little controversial because professionals will claim that when your body is in ketosis, your liver creates ketones and places them in your bloodstream. These ketones are a super fuel created from fat, and you will likely notice increased energy in your body. However, there are instances that people quit the ketogenic diet because they just don’t have any energy.

The ketogenic diet is very efficient but also very sensitive. Some people who notice a lack of energy on the keto diet might try increasing their fat intake to bring in more ketones, and in theory that makes sense, but don’t forget that food, in general, is energy, and fats aren’t the easiest thing for our bodies to digest. If increased fat intake is not working for your energy levels, we recommend bringing in more protein. Keep in mind, protein doesn’t have to be animal products, you can have plant-based proteins like chickpeas and tofu.

If you exercise heavily on the keto diet, chances are you need more protein because your muscle recovery isn’t getting the proper glycogen resynthesis that it used to get. Glycogen resynthesis is the scientific term of recovery and restoration to your muscles after prolonged exercise. If you’re experiencing a lack of energy on the keto diet, there’s no reason to think that excess protein will kick you out of ketosis because the protein will only do what it needs to do to heal your body. It’s a demand-driven process.


Holding Yourself Back from Social Gatherings

The keto diet is your journey, and if the restaurant on Friday night has keto options, that’s great, and if it doesn’t, eat a little before. If the Saturday backyard party is providing carb-loaded subs, then bring a prepared meal, and so on. It may not show on the surface, but the people around you are proud that you’re working on a goal and there’s no reason to be ashamed of that!

There will be times on the keto diet that challenge your reasonings. But, don’t let it reflect on your social gatherings, or anywhere for that matter. If you’re unsure about the foods served at events, pack your own. Good friends, family, and colleagues will support your drive for a better you, and in some great occasions, they may speak with you in advance to provide meal options, especially if they have a quick and easy fix!

Another point to mention is that the keto police don’t exist. You’re not going to keto jail if you fall off for a few days. You can take a trip with your friends to Vegas, or with your family to the Caribbean. For the most strict dieters, there are solutions to stay on keto. If you’re an advanced low-carber, you can do a 20 hour fast, so you have the flexibility for carb intake and still stay in keto. If you’re a beginner, it’s not the end of the world to get off the diet for a couple of days. You can give yourself a mental break and continue back when you’re ready. There is still plenty of room for your success on this journey, so don’t hold yourself back.


Lack of Carbs

There’s a myth that you don’t need carbohydrates to survive, and the focus of the keto diet is to lower your carb intake, but is it possible to go too low? The truth is that you don’t need to eat carbohydrates to survive, and that’s because your body will always find a way to create carbohydrates.

Your body will always have a demand for carbohydrates, even though it’s just a small amount (10-15%). So how does your body create carbohydrates if you’re not eating them? The answer is found in a series of complicated science terms, like gluconeogenesis, but in its most simple form, your body will create carbs from the extra consumed protein or even from your muscle tissue.

If you’re eating too few carbs, there can be an effect in where tryptophan isn’t getting to your brain. Tryptophan is an essential amino acid that turns to serotonin, which provides an uplifting boost in your mood. And, tryptophan travels to your brain through the breakdown of carbs in your body.

The problem with eating too few carbs is that there is a possibility to start feeling depressed. To avoid this feeling, you can incorporate foods with high serotonin, like eggs, pineapple, tofu, salmon, nuts and seeds, and turkey. But it might be a better idea to include MCT oil into your diet because it can directly boost tryptophan levels in the brain, leaving you with only the good benefits of keto.


Boredom

It’s a stretch to call boredom a mistake, but if you’re falling off the keto diet because you’re getting tired of the same meals over again just remind yourself this problem is not a direct cause of the keto diet because it’s possible to get tired from other variations of foods.

The solution here is to try self-experimentation. Try vegan keto, try intermittent fasting experiments, try the keto diet with only meat, or pescatarian-style, or Mediterranean-style keto. The idea is to have fun with it, just like any other diet! Click here to see our collection of low-carb recipes.


What do you think?

This is our breakdown of the most popular keto diet mistakes and how to avoid them. In summary, Omega-3 supplements are an essential tool to include in your journey to help balance your Omega-3 and Omega-6 fats. Personalizing keto to you is so important to keep your energy levels healthy, especially to attend your favourite social gatherings with work and friends. And keep an open mind to try new products like MCT oil to keep your brain happy and healthy when you’re craving those carbs!

We can help you avoid as many mistakes as possible, but it’s important to remind yourself why you’re on keto because not understanding the reason you’re doing it, your “why” can be the biggest reason to fail. And remember, your body is the ultimate truth teller… listen to it and there’s a good chance you’ll never want to go back to the bad foods you were eating before!

Do you agree with our list? Did we miss anything? Share your keto diet experiences by letting us know in-store or on Facebook or Instagram.


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Know Your – Sugar Substitutes

Natural and artificial sugar substitutes – Good or Bad?

If you’re here, it’s probably because you either want to kick sugar from your diet, or you have kicked sugar from your diet and want to know more about the sugar substitutes in your food. It can be overwhelming to hear words like Xylitol and Erythritol, but we’re here to simplify the differences so you know what’s right for you!

In this article, we’re breaking down the top 5 popular sugar replacements, what foods they’re in, a touch of science behind them, how your body may respond, and where to get started. In this day and age, we have so many different artificial and natural sweeteners, and it can be really hard to tell how your body will respond. Some of these sweeteners may sound frightening, but remember, we’re here for the healthy alternatives! Without further ado, here are your top 5 sugar substitutes and how they work.


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Monk Fruit

The Monk Fruit, also known as lo han guo, is a small sweet melon native to Southeast Asia. It has been used for centuries for medicinal purposes and has now made its way into Western markets as a zero-calorie sugar substitute.

Monk fruit extract alone is 150-200 times sweeter than sugar, so it is often combined with other common approved ingredients, such as erythritol, to make it suitable for use in food and beverages. Monk fruit sweeteners are also stable at high temperatures, making them perfect for use in baked goods. However, foods made with monk fruit sweeteners may have some slight differences in appearance, texture and taste than foods made with sugar. There are no known negative side effects of monk fruit.

Replacing sugar with monk fruit can help people with diabetes and/or people who are avoiding sugar to find good foods and take a step in the right direction towards weight loss goals. One thing to be sure of when consuming low-calorie substitutes to reduce overall caloric intake is to avoid additional caloric compensation from other foods. At The Low Carb Grocery, we carry these granular monk fruit sweeteners and these monk fruit foods & drops.

Stevia

When you’re watching your blood sugar levels, there’s a chance you’ve tried stevia, or at least you’ve heard of it. Stevia is a miraculous plant, but there are some things we have to consider with it, and some of its newer research. There are a lot of benefits with stevia, but we have to address a couple of cons too.

Stevia gets the green checkmark, right out the gate, so don’t worry about any big curveballs. However, Stevia might produce a little bit of insulin. It’s not anything super significant, but it’s still something to be cognizant of with the research that’s available right now.

One of the great benefits of stevia is that it does increase sodium excretion. Sodium excretion is the process of eliminating or expelling waste matter in your cells. So, if you’re feeling puffy, or if you’re holding a lot of water, a little bit of stevia can encourage the kidneys to expel sodium causing you to drop that extra water weight. Stevia has some powerful effects! At The Low Carb Grocery, we carry these granular stevia sweeteners and these stevia foods, candies, chocolates & drops.

Xylitol

Despite probably the most difficult name on this list, Xylitol may be one of the simpler sweeteners to breakdown. However, before we break down its benefits for humans – we must address that xylitol is fatal in dogs (like chocolate). If you buy anything xylitol, it’s okay for you and children, but be sure to keep it on a top shelf or locked in a cabinet in your kitchen so your dog doesn’t get to it!

A really good source of xylitol will come from birch bark. When you’re shopping for this sweetener, you want to make sure that it’s organic and non-GMO. There’s no aftertaste with Xylitol, which is a great benefit, and it tastes very similar to sugar. Xylitol can also be found in nasal sprays because it helps bacteria break from the wall of your mucous membranes, which clears out microbes (bacteria).

Another large benefit of Xylitol is that it can reduce tooth decay. Its glycemic index is around 7, which means Xylitol can affect blood sugars, but only in great quantities around 65g or more. It can be purchased at The Low Carb Grocery in these Xylitol granular sweeteners and Xylitol chewing gum.

Erythritol

Erythritol is a sugar alcohol, meaning that it won’t count towards net carbs – if you’re counting. Sugar alcohols are commonly confused with artificial sweeteners; however, they are not the same. Artificial sweeteners can have several health risks and also leave a bad aftertaste. In comparison, sugar alcohols are much safer.

Sugar alcohols are neither sugar nor alcohol. They are not absorbed by the body like other carbohydrates and they will not contribute to weight gain. Common side effects of consuming a large amount of sugar alcohol (more than 18g) may include bloating, gas and possible laxative effects. However, erythritol is often better tolerated than other sugar alcohols.

Erythritol is about 70% as sweet as table sugar and produces a slight “cooling” effect, similar to the effects of mint flavours. This occurs through an endothermic reaction, in which erythritol essentially absorbs the heat from your mouth.

Erythritol is made by fermenting natural sugars found in certain fruits and vegetables. Corn is commonly used; however, watermelon, pears and soy sauce also contain the same natural sugars.

Erythritol is specifically designed to replace sugar and bakes in a way that is almost identical to sugar. However, erythritol may be used in combination with other ingredients due to its sugar-like properties, so it is always best to check the ingredients list for any harmful artificial sweeteners.

Inulin

Inulin is a soluble, prebiotic fibre that is found in many fruits, vegetables and herbs, as well as in manufactured forms. Although it is not digested or absorbed in the stomach, consuming inulin can provide many health benefits. Some common sources of inulin are in asparagus, garlic, onions, and chicory root.

When consumed, inulin travels to the bowels where good bacteria use it as a food source to grow. These bacteria help convert the inulin into short-chain fatty acids, which provide various health benefits and can also aid in weight loss. Short-chain fatty acids are the main source of nutrients for your colon cells and are also involved in the metabolism of carbs and fat. High-performance (HP) inulin may also provide benefits for those with diabetes and prediabetes by reducing blood sugar levels.

Note that inulin is a “fructan,” meaning that its chemical structure is made of fructose molecules that are linked together in a way that cannot be digested. We are hesitant when we see “fructose” on an ingredient list, but if you see the term “oligofructose” on a label, this simply indicates a manufactured form of inulin. At high doses (more than 30g) some may experience side effects of inulin including bloating, gas, laxative effects, constipation and cramps.

Bonus 3: Sucralose, Isomalt & Maltitol

Sucralose, also known as Splenda, is one of the most common sweeteners to use on a keto diet. There is some controversy with sucralose because it’s an artificial sweetener and is kind of in a grey area, so we have to break some things down a little bit.

Sucralose is not as simple as it seems because if you get a packet of sucralose or a packet of Splenda, it usually has maltodextrin added to it. The maltodextrin can trigger an insulin response, therefore if you’re commonly using sucralose via the small packets, then you’re probably triggering an insulin response and kicking yourself out of keto and potentially harmful for diabetics. Sucralose in packets should be avoided.

If you buy sucralose that’s in a product; be aware that it isn’t that good for you, but it shouldn’t kick you out of keto if it doesn’t have the maltodextrin attached to it. The main point to mention with sucralose is to just be careful with it.

Isomalt and maltitol are commonly found in diabetic candies and sometimes in no-sugar-added chocolates. You could go as far as saying isomalt and maltitol are keto- and diabetic-friendly, but these sweeteners are a little disreputable because these sugar alcohols can trigger an insulin response. You don’t need to avoid them entirely, although they may make you feel a little bloated and trigger possible laxative effects, but it’s usually printed on the candy’s packaging.


What do you think?

This is our breakdown of the most popular sugar substitutes. Monk fruit can help diabetics find good foods and be a step in the right direction towards your weight loss goals. Stevia gets the green checkmark and can encourage your kidneys to expel sodium to drop some extra water weight. A good source of Xylitol comes from birch bark and can commonly be found in nasal sprays to remove bad bacteria. Erythritol is well known for its cooling effect, like mint, and is commonly found in combination with other sweeteners to make the perfect cup for cup measure with sugar. Inulin provides various health benefits and can also aid in weight loss. And the bonus substitutes, sucralose, maltitol, and isomalt, are technically keto- and diabetic-friendly, but you should steer clear or at least be careful with these when possible.

Shop all our sugar substitutes here and try the few that best match your needs! Do you agree with our list? Did we miss anything? Share your sugar substitute choices and experiences by letting us know in-store or on Facebook or Instagram.


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Know Your – Health Bars (Protein vs. Fat vs. Energy)

Understanding the 3 Primary Bar Types: Protein, Fat and Energy Bars

Do you ever find yourself spending valuable time looking at the back of on-the-go health bars just to go back and forth with the options in your hand? Maybe you prefer to ask the staff? This article is put together to debunk the major differences of the top 3 bar types: protein bars, fat bars, and energy bars – and help you make the right choice!

And the best part, you can learn about these bars in the comfort of your home and order the bars you love online at The Low Carb Grocery.


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  1. Protein Bars

It may seem obvious, but when you’re on the hunt for a protein bar, the main purpose should be to consume protein. The benefit of protein is to rebuild torn muscle tissue. This type of bar goes hand-in-hand with the growing trends of health and fitness. However, depending on your needs, some bars are more well balanced… let’s break it down.

When you’re in the grocery, you may be asking yourself, “which is the best protein bar?” and that’s one of our most common questions. There are 2 ways to help find the bar that’s right for you.

1) Do a macro breakdown. Take a glance at the calories, total fat, total carbs, fibres, sweeteners, and protein. You want the bar to be less than 200 calories, sit around 7g of fat, and vary around 20g of protein.

2) Determine your carbohydrate needs. If you follow a low-carb program, like the keto diet, or perhaps you’re diabetic, your carbohydrate intake should be very little and your sweeteners should pan towards erythritol, maltitol, sucralose, and/or stevia – these sweeteners won’t spike your blood sugar levels. Your bars should aim at 5g net carbs or less.

3) Bonus. If you don’t follow a low-carb diet, common ingredients like dates and sweetened chocolate will add to the total sugar. As a result of a rise in total carbohydrates, your bars might sit around 20g net carbs.

On our list, we include Quest Protein Bars and Grenade Carb Killa Bars because these bars have great macro breakdowns. A Quest Protein Bar has 180 calories, 7g fat, 20g protein, 4g net carbs, and sweetened with Erythritol and a touch of Stevia. The Grenade Carb Killa Bar has 214 calories, 8g fat, 23g protein, 7g net carbs, and sweetened with maltitol.


  1. Fat Bars

Transitioning off sugar or transitioning off carbohydrates can be one of the most difficult challenges when you’re on, or plan to start, a low-carb lifestyle or keto diet, but this is exactly where fat bars come in. If you haven’t tried a fat bar, the first thing you’ll notice is that they taste insanely good, and you’ll feel full for a very long time after.

Fat bars, like Love Good Fats, use a combination of good fats and soluble fibres. When these nutritional values are placed together, with the right formula, they create a ketogenic fat bar. These are not to be mistaken with a protein bar. Fat bars have a strong mission to kick sugar out of your lifestyle and to start looking at fats differently.

Fat is bad. Right? Not necessarily. When the right kinds of fats combine with the right kinds of fibres, we get this process called passive diffusion. Passive diffusion is a process of water going into the small intestine or the colon. If it happens too much it can cause discomfort, but if you match the right amount of passive diffusion from the right amount of soluble fibres and fats, the process will slow digestion. As a result, your body receives every piece of nutrition from the bars and you will feel full for much longer.

On our list, we include Love Good Fats, Stoka Bar, Keto Bars, and Good to Go bars. These bars average around 16-17g fat, 6-8g protein, 3-4g net carbs, and vary between 160 calories to 250 calories. Click on each for more details.


  1. Energy Bars

Gaining in traction, energy bars hold a happy medium between protein bars and fat bars. They don’t have a ton of protein and they don’t have a ton of fat, but they are still low in carbs. Contrary to the name, energy bars don’t possess caffeine and could place in the category of a snack.

You should reach for an energy bar when you’re in between meals, packing a lunch for work or school, or especially if you’re about to reach for comfort food. The advantage and disadvantages of energy bars are the same. By this, energy bars have a variety of choices and their differences they can be great.

On our list, we illustrate the differences between the Power Crunch Energy Bar and the Extend Nutrition Bar. A Power Crunch Bar has 200 calories, 12g fat, 13g protein, 9g net carbs, and sweetened with 5g sugar. An Extend Nutrition Bar has 150 calories, 3g fat, 12g protein,14g net carbs, and sweetened with maltitol. The Extend Nutrition Bar is a great diabetic bar choice.


With so much noise in the options available, we hope this segment helps you find what’s right for you. Protein bars are a great choice when you’re hand-in-hand with health & fitness. Fat bars are the best choice when you’re focused on a low-carb program, like the keto diet. And energy bars should be the first thing you reach for when you want comfort food or preparing a lunch for work or school.

Shop all our protein, energy and fat bars and try something new to you. Do you agree with our list? Did we miss anything? Share your on-the-go health bar choices and experiences by letting us know in-store or on Facebook or Instagram.


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Top 5 Halloween Treats – No-Sugar-Added & Low-Carb

Halloween is creeping around the corner, but don’t be scared because we have a top 5 list of treats for you this year! The Low Carb Grocery created a list of Halloween candies that are no-sugar-added and safe for keto, low-carb, and the health-conscious snacker! Here are our top 5 treats for Halloween, no tricks!


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  1. Smart Sweets

Probably the most trendy choice this year, last year, and next year! Smart Sweet gummies were created by Canadian entrepreneur Tara Bosch. The 24-year-old from Vancouver decided to kick sugar naturally without the use of sugar, sugar alcohols, or artificial sweeteners… and it all started from scratch in her kitchen.

The brand is widely known for it’s gummy bears, but some reviewers have humorously admitted to spending $100,000 on the sour blast buddies! And to no surprise, because for something with this kind of nutritional profile, “It’s the best tasting healthy food ever” -Dragons Den Canada S12E01.

Perfect for Halloween, this treat will trick you! The original gummy bear bag is packed with 28g of plant-based fibre, 3g of protein, and only 3g of sugar (from the fruit extracts). We carry all 5 flavours: gummy bears, gummy bears sour, peach rings, sour blast buddies, and sweet fish gummies. Smart Sweets are proof that manufacturers don’t have to add sugar to make foods taste good, and we encourage you to try them this Halloween. Click here for single bags and here for boxes of 12.


 

  1. Quest Protein Chips

Quest tortilla-style protein chips are the evolution of potato chips. These new chips are packed with protein and great taste! We love them because they’re simple to understand:

  • 1 bag = 1 serving. No math needed!
  • 21g of protein per serving
  • 2-4g of net carbs per bag (depending on flavour)
  • 130 – 140 calories (depending on flavour)
  • Gluten-free

Reviewers point to the nacho cheese flavour because they can resemble Doritos, but if you’re looking to kick up the spice, the chili lime flavour is a great option! But it doesn’t stop there, we carry all 7 flavours: BBQ, Cheddar & Sour Cream, Sour Cream & Onion, Chili Lime, Loaded Taco, Nacho Cheese, Ranch.

Baked and gluten-free, Quest Nutrition is on a mission to make the foods you crave work for you, not against you. Click here to include these chips in your Halloween bag!


 

  1. Russell Stover Chocolate

Tired of walking down the chocolate section while shaking your head because you know you can’t have it? You don’t have to be scared of this chocolate because Russell Stover’s No-Sugar-Added line is an ideal Halloween hit this year. These chocolates are sweetened with sucralose (Splenda brand) and maltitol. These treats give you the sweetness of sugar without the negative calories and spike in blood sugar.

Our favourite flavour is dark, but we encourage you to try any of the flavours. Some of our other favourites include almond delight and caramel and crispies, but if you’re still not sure we highly suggest these 3 or 4 flavour assorted packs. Bonus, these chocolates are wrapped individually in every bag.


 

  1. Ivanhoe Nothing but Cheese

Cheese for Halloween? Of course! Halloween is for everyone, and even though the kids may or may not like this as a treat, we’re sure you will! Ivanhoe has been perfecting the way cheese is made for over a century, and their Nothing-But-Cheese snack pouch is one of the best ways to enjoy cheese on-the-go!

These 18g pouches come in 2 flavours, Cheddar and Monterey Jack, and carry the nutrition benefits of 7g protein, gluten-free, low-carb, and only 100 calories! Aside from snacking, these cheeses work extremely well as a topper for soups and salads. And, if the 18g pouch is a hit for you, try the 57g packs, or go all-in with the 12-pack boxes.


 

  1. Lily’s Chocolate

Move over sugar, Lily’s Chocolate is coming in this Halloween, and they decided their chocolate is too good to let added sugar get in the way! That’s why they created a whole line of unbelievable treats sweetened with stevia… and you know what happened? Life. Got. Sweeter!

You can enjoy Lily’s chocolate as is, or get creative by crumpling it to add to keto pancakes or yogurt parfait! We carry all 8 flavours, which we’ve broken down to 5 dark chocolates and 3 milk chocolates.

Lily’s chocolate is available by the bar and by the box. Not sure which to try? We strongly suggest the Caramelized & Salted flavour!


 

These are our top 5 picks for low-carb and no-sugar-added Halloween treats. What do you think of our list? Did we miss anything? Share your low-carb treat choices by letting us know in-store or on social media @lowcarbgrocery on Instagram & Facebook. Have a happy Halloween!


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How To Start – Low-Carb Diet

So, you want to take a step closer towards a healthy body, or maybe you already have and just want to make sure you haven’t fallen off track. Well, this blog is both the perfect place to start and the perfect place to check-in.

At The Low Carb Grocery, we pride ourselves in truth, and with that, many of you follow a strict keto diet to keep your body in ketosis, so let’s bind science and fun to see what’s going on!

With a lower carbohydrate intake, we switch our body’s metabolic system into a fat-burning mode. But like everything, there are skeptics and advocates. And that’s ok because food isn’t a one-size-fits-all solution, and what we consume in our diets is what gives us health.

Skeptics won’t agree, but we know that eating fat helps your body burn fat. It might not make sense at first because most of us were taught quite the opposite; low fat, high carb (sugar), but according to Dr. Eric Westman (Lifestyle Medicine at Duke University), that is a simple recipe to increase body fat percentage (BFP) and increase our chances of becoming diabetic!


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Who is the low-carb diet for?

Simply anyone. The low-carb diet doesn’t have to be for people who want to lose weight. It’s just titled as such because many people on this diet have lost their extra weight, but it’s not a weight-loss diet, it’s just healthy eating! However, the low-carb diet is a strong viable solution for people who want better weight loss management, and/or sugar level control. It’s great not to fear fat, but keep in mind that we must also kick sugar out of our recipes!


Frequently asked questions:

1. What happens in the first few weeks of the diet?

Everyone will experience different immediate results, and for some, your body might choose to retain water weight. So, when you step on that scale, keep in mind it doesn’t tell you the difference between water weight or fat weight or muscle weight. However, a bioimpedance scale, or body scale, measures all of that. You can find a body scale at most weight-loss clinics and some fitness centres.

 

2. Can medication interfere with weight loss?

Unfortunately, yes. Please see your doctor who understands the best process for you.

 

3. Should I use a carb counting app?

Sure, you can! Just keep in mind that we like to talk about net carbs. What is a net carb? See the next question.

 

4. What is a net carb?

This is the process of subtracting the fibre grams from the total carbohydrate grams. The reason we do this is because fibre is important for a healthy body. There are 4 key benefits from a diet rich in fibre. It slows the rate that sugar is absorbed into the bloodstream, it can make you feel full faster, it can clean your colon, and it can help keep you regular.

 

5. Is the low-carb diet the same as the keto diet or paleo diet?

Both keto and paleo are low-carb diets, but a little more restrictive. For example, the paleo diet removes milk and dairy, and the keto diet is restricted to about 20 grams or less of carbs each day. The low-carb diet has a daily recommendation of about 20-60 grams of carbohydrates.

 

6. Do I have to watch my calorie count on the low-carb diet?

The traditional approach to losing weight is to lower your calorie intake, and that can work, but if you’re not a numbers person the low-carb diet is great because it doesn’t have to mention calories! The low-carb diet just watches your carb intake; this means you won’t be hungry, you’ll feel great, and you can still eat your bacon!

 

7. Can somebody on a vegetarian or vegan diet do a low-carb diet?

Yes of course! It may be a little more difficult to get the carb intake as low because protein sources on a vegetarian and vegan diet will have some carbs in them.

 


What next?

It’s extremely unlikely to lose 14 lbs in the first 2 weeks of a low-carb diet and should not be expected, but 1 – 2 lbs/week of weight loss is good, so don’t lose hope! The low-carb diet is like driving on the other side of the road. It will be challenging to find supplements that are exactly what you’re used to but at The Low Carb Grocery, we can help find what’s right for you!

Today’s takeaway: the low-carb diet will only stop working if you stop doing it. If you’re here just to check in, maybe ask yourself why am I doing this?

Let’s make the low-carb diet your healthy lifestyle!

Share your low-carb and keto diet experiences. What are your reactions to these diets? Let us know in-store or on social media @lowcarbgrocery on Instagram & Facebook.


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