All posts by Jeff Fidler

low carb diet goals

Achieving Your Low Carb Goals

Setting Goals for Your Low Carb Lifestyle
Tips for Setting and Meeting Achievable Goals

Eating low carb can help people lose weight and feel more energetic in addition to other health benefits. As with any diet, you need to set goals to know if you are progressing or if you’ve lost your way. By working with achievable goals, you can chart your success or recognize what adjustments need to be made.

To help you meet your goals, we’ll review the strategy you should adopt to choose the right low carb diet. Next, we’ll look at the value of achievable goals and offer tips that you can tailor to your lifestyle and health needs. Lastly, we’ll look at motivating factors and the importance of tracking your progress and enjoying your successes.

Choosing the Right Diet

Once you’ve settled on trying a low carb diet, you need to choose the one that you think will work best for you. Consider your health, age and what you are trying to achieve.

Here are some of your options:

The typical low carb diet is straightforward. It involves reducing the number of carbs you eat while focusing on foods that are high in protein. This diet consists of a steady dose of meat, fish, eggs, nuts, seeds, vegetables, fruits and certain healthy fats. Incidentally, it minimizes or eliminates potatoes, sugary drinks and snacks from one’s diet.

The Ketogenic Diet is designed to further minimize the ingestion of carbs so that the body reaches a state of ketosis. When this happens, insulin decreases, and large amounts of stored fat is released and transformed into ketones.

The Low Carb High Fat Diet is like the typical low carb diet but with a greater emphasis on fat consumption and whole unprocessed foods. This diet recommends that you consume only 20-100g of carbs per day.

The popular Paleo Diet encourages followers to eat as if they were living in the Paleolithic era, which pre-dates the agricultural boom. It focuses on foods that were available during that era, including meat, fish, seafood, vegetables, fruits, tubers, nuts and seeds. There is no hint of anything processed or anything containing refined sugar.

The Atkins Diet catapulted low carb eating into the spotlight. It is based on the idea of reducing carbs in favour of foods that are rich with protein and fat. Atkins truly redefined the low carb approach and made it appealing for anyone to attempt. Over the decades, it has gained millions of followers.

Then there’s the Eco-Atkins Diet, a vegetarian version of Atkins that can also reduce bad cholesterol. It still includes foods that are low carb and high in protein and fat but everything is plant-based. Common elements of Eco-Atkins are soy, nuts and plant oils. This diet should derive 25% of its calories from carbs, 30% from protein and 45% from fats.

There are other low carb diet options but unless you have specific dietary needs, you should try one of the more popular ones as they offer ample resources and are built on a foundation of data.

Once you have selected your diet, it’s time to set some goals.

Achievable Diet Goals

Trying to achieve something like weight loss without goals is very difficult. They set markers that help you track your progress as you approach—sometimes painstakingly—what you want to achieve.

If your goal is to lose weight, it helps to recognize the milestones you are hitting along the way. Most importantly, each time you hit a goal, your confidence spikes and you feel encouraged to keep going. Let’s be honest, quitting is always easy and it’s always on the table. Thoughtful goals can help you cross the finish line.

Define your Goals

This should be your first step. Instead of simply outlining that you want to lose weight, go a level deeper to determine more tangible goals. These can include:

  • Feeling more energetic throughout the day
  • Being able to run a 5k marathon in one year
  • Losing belly weight

By taking this approach, you can work toward achieving specific milestones that will contribute to you reaching your ultimate weight and health goal.

Dieting Tips

Here are some tips to get you started on your diet, or to put yourself in a better position to get results from your current one.

Find your Motivation

Motivation isn’t a one-size-fits-all sort of thing. You need to find your source of motivation, something that will push you to stick to your diet especially when you’ve hit a point of frustration and are aching to quit.

Ask yourself, “what motivates me?”, is it:

  • To look better
  • To improve your health
  • To heal from an injury
  • To contribute to your mental health
  • To feel more energetic
  • To be more athletic
  • To be able to wear certain clothing items
  • To play with your children without feeling tired

Keep your motivations at the forefront of your low carb diet and be sure they are incorporated into your goals. Additionally, try to find physical items that can keep you motivated. This can be a book, poem, movie, photo or even a meme with an inspirational quote or image.

Tracking Success

This is a big one when it comes to achievable goals. Track your journey from day one and celebrate the small wins. This doesn’t mean you should eat a burger as a reward, but you can have a glass of dry white wine, which is lower in carbs than other wines, or maybe enjoy a night out. The idea is to positively reinforce your good behaviour.

If your goal is to lose 10 lb. in three months, then you should track your progress every week. After the first month, if you’ve gained 2 lb. then you need to reassess what you are doing wrong and adjust. On the other hand, if you’ve lost 5 lb. after five weeks then you know you are on the right path toward achieving your goal. All you must do is keep going.

Whether you’re making good progress or not seeing results, it’s always a good idea to periodically check in with your doctor or dietician.

Consider your Health

As mentioned, it’s recommended to set weight loss goals that are achievable but it’s also smart to set ones that are realistic and won’t undermine your health. Spending five hours at the gym every day while reducing carbs might help you lose weight, but it’s most likely not sustainable and could result in other health-related issues.

Create goals that can contribute to your overall health and emotional and mental wellbeing. To do so, base your goals on your health history and body type. Losing a few pounds a month while slowing increasing your weekly physical activity is great for most people. Running a marathon before you’re ready or lifting weights that are so heavy you dislocate your shoulder will always be terrible ideas.

Always put your health first and the rest should fall nicely into place.

Ready to Go?

If you’ve chosen a low carb diet and have set achievable goals, then you need delicious and healthy ingredients to make sure you’re eating right and are excited about your next meal.

Shop our store to find an amazing variety of low carb foods that will help you stay on track with your diet and enjoy desirable results.


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best low carb bars

What Are The Best Low Carb Bars?

Battle of the Bars
Comparing the Best-Selling Low Carb Bars

It’s always a good idea to stock your pantry with health bars that are low carb, high in protein and contain as little sugar as possible. The problem is that when it comes to options it’s an embarrassment of riches.

When choosing which bar to spend your money on you need to consider carb count, sugar content, ingredients and the amount of protein. To help, we’ll look at the types of bars, and then review our best-selling bars so you can determine which would work best for your taste and diet.


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Types of Health Bars

Here are the most common types of bars, and a brief explanation of what they are used for, and what to expect with each.

Snack Bars

A snack bar is usually made with some combination of cereal, grains, fruits, nuts and sometimes a sweet element, and is meant to be eaten in between meal. They can be sweet, savoury or both and sometimes place taste before nutrition.

Protein Bars

A protein bar comes with a high concentration of protein. Typically, the ratio of protein to carbs and fat greatly favours protein, making it a popular post-workout snack especially for those looking to build muscle mass.

Energy Bars

An energy bar contains high-energy ingredients and can be used as a meal supplement. They can provide a quick energy boost for people who don’t have the time to stop for a meal.

Meal Replacement Bars

A meal replacement bar usually consists of a mix of protein, fat, vitamins, minerals and carbs and can be quickly consumed by people on the go. They mimic the components of a typical low carb meal.

Best Selling Bars

To give you an idea of which bars are currently the most popular, here are the top 10 bars listed by the number of bars sold.

Bar Type Details Price Quantity
ChocoRite Snack Bar – Chocolate Crispy Caramel Learn More $31.89 16 – 32g bars
Keto Wise Fat Bombs Snack Bars – Chocolate Pecan Cluster Learn More $32.80 16 – 32g bars
Atkins Cranberry Almond Snack Bar Learn More $8.95 5 – 35g bars
Atkins Cookies N Creme Protein-Rich Meal Bar Learn More $11.95 5 – 50g bars
Slimfast – Keto Meal Bar-Whipped Triple Chocolate Learn More $17.99 5 – 42g bars
Keto Bars – Chocolate Peanut Butter Learn More $44.28 10 – 47g bars
Glutenull Raw Energy Bars – Hemp Learn More $8.99 240g
Doctor’s CarbRite – Chocolate Mint Cookie Learn More $24.99 12 – 56.7g bars
Power Crunch – Protein Wafer – Red Velvet Learn More $2.79 40g
Raw Revolution Glo Bars – Vegan Protein Bar – Creamy PB & Sea Salt Learn More $34.20 12 – 46g bars


Top 10 Low Carb Bar Line-ups

Learn more about any of the low carb meal replacement, snack and protein bars below.
1.) ChocoRite Snack Bars – Chocolate Crispy Caramel

This tasty bar oozes with caramel and complements low carb diets like Atkins and South Beach. Furthermore, it consists of only half the calories of many leading bars. Per two pieces, there are only 6g of net carbs.

Order a box of ChocoRite Chocolate Crispy Caramel Bars today!

2.) Keto Wise Fat Bombs Snack Bars – Chocolate Pecan Cluster

From HealthSmart Foods, these are specially crafted with MCT oils to help you overcome intense snack cravings while you stick to your keto diet. They are also kosher-friendly and only have 5g of net carbs and 1g of sugar per package.

Try Keto Wise Fat Bomb Bars today and discover for yourself why they are so popular.

3.) Atkins Cranberry Almond Snack Bars

Enjoy getting your protein in this satisfying snack bar. It’s a nice mix of soft and crunchy and per bar there is only 10g of net carbs. This bar tastes like “regular” bars but you can enjoy it on most low carb diets.

Learn more about the Atkins Cranberry Almond Snack Bar.

4.) Atkins Cookies N Creme Protein-Rich Meal Bars

Featuring the iconic combination of cookies and cream, this Atkins product has 13g of net carbs, 1g of sugar and 14g of protein per bar. It bursts with delectable flavours and, despite the lack of sugar, has a nice sweetness hidden within its chocolate exterior.

Add these snack bars to your grocery order today!


5.) Slimfast – Keto Meal Bars – Whipped Triple Chocolate

Slimfast is a global leader in low carb and healthy products geared toward weight loss. These keto-friendly premium bars can be enjoyed as a meal replacement for people who are often on the go. Each bar has 7g of protein, 14g of fat and only 6g of net carbs.

Learn more about the Slimfast Keto Meal Bar.


6.) Keto Bars – Chocolate Peanut Butter

Simple ingredients make this chocolate peanut butter bar a favourite among our customers. It’s high in fat with no added sugars and comes in single servings so you can take it to work, school or the gym to enjoy after a hard workout. Per bar there are 7g of net carbs, 1g of sugar and 8g of protein.

Get your box of delicious keto-friendly bars today.

7.) Glutenull Raw Energy Bars – Hemp

If you’re celiac or vegan or simply enjoy eating organic snacks, then you should try Glutenull Raw Energy Bar. They are made with only all-natural ingredients like chia seeds, pumpkin seeds and dates, to name a few. Each bar has 3g of net carbs, 6g of protein and 2g of sugar.

Upgrade the snack content of your pantry with Glutenull Hemp Bars.

8.) Doctor’s CarbRite Diet Bars – Chocolate Mint Cookie

The perfect bar for low carb living especially for those who want to steer clear of sugar. These are gluten-free and contain no preservatives. It lets you enjoy a chewy texture wrapped in delicious chocolate. Per bar, there is 18g of net carbs, 21g of protein and no sugar whatsoever.

Learn why Doctor’s CarbRite bars are so hard to keep in stock.

9.) Power Crunch – Protein Wafers – Red Velvet

Pack a punch of protein with this wafer bar that is crunchy, sweet and delicious. It’s a great alternative to the carb-heavy wafer treats that are commonly found at most grocery stores. Per 40g, there are 10g of net carbs, 7g of sugar and 13g of protein.

Get your Power Crunch bar today to ensure you get your daily protein requirement.

10.) Raw Revolution Glo Bars – Vegan Protein Bar – Creamy PB & Sea Salt

Made from organic raw superfoods and from plants that are only minimally processed, this bar is a delightful treat for vegans or for those who are looking for gluten-free or kosher bars. Each bar has 3g of net carbs, 2g of sugar and 15g of protein.

Get raw by trying this amazing bar today!

Other Popular Bars

1.) ChocoRite Snack Bar – Peanut Butter Cup Patties

Peanut butter fans rejoice! These cup patties are so bold and delicious you’ll be tempted to eat an entire box. You can also rest assured that they’ll fit into more low carb diets as they only have 5g of net carbs, 1g of sugar and 2g of protein.

Try these peanut butter cups guilt-free today!

2.) ChocoRite Snack Bar – Milk Chocolate Pecan Cluster

If you prefer pecans to peanut butter, then ChocoRite has a yummy option for your pantry. You can enjoy a mouthful of sweet caramel and crunchy pecans wrapped in gourmet chocolate. This is a great afternoon snack to make sure your cravings don’t get the better of you. Per two pieces, there are 6g of net carbs, 1g of sugar and 1g of protein.

Taste the ooey-gooey goodness of this chocolate pecan cluster bar right away!

3.) Atkins Advantage Meal Bars – Chocolate Chip Cookie Dough

Another Atkins bar makes the list. These high fibre and protein-rich bars are great to take with you when you leave the home. They are packed with enough nutrients to act as a satisfying meal replacement. Per bar, there is 18g of net carbs, 1g of sugar and 13g of protein.

Pick up a box of these delightful bars during your next grocery shop.

4.) Atkins Gluten-Free Snack Bites – Honey Almond Vanilla Crunch

Honey, almond and vanilla make a low carb bar that’s nearly perfect. The pieces are snack-size so you can pop them in your mouth while you ride the bus or walk to work. They contain no artificial colours, flavours or preservatives. For every 13 bites, there are 3g of net carbs and 7g of proteins.

Looking for your new favourite snack? Give these crunchy bites a try.

5.) Atkins Advantage Meal Bars – Crispy Lemon

Lemon fans should look no further then these meal bars by Atkins. They’re so good, you’ll almost feel bad eating one. Each bar has 6g of net carbs, 1g of sugar and 13g of protein.  

Bite into one of these crispy bars to make snack time memorable.

6.) Extend Anytime Bar – Peanut Butter Chocolate

Extend offers another delicious snack bar option with a rich peanut butter flavour mixed with luxurious chocolate. This brand not only tastes good; it can help stabilize blood sugar for up to nine hours. Perfect for after performing physical activity or to overcome the afternoon doldrums. Per serving, there are 16g of net carbs and 11g of protein.

Enjoy this bar from Extend and you’ll never look at a Reese’s Peanut Butter Cup the same way again.

Stock your pantry!

Now that you know the best-selling, popular bars, it’s time to try a few to determine which should have a home in your pantry. Enjoy!


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st patricks day recipes

St. Patrick’s Day Recipes – The Low Carb Way

Clever, Unique Low Carbohydrate Recipes for St. Paddy Day

March 17th is St. Patrick’s Day, a cultural and religious celebration that has a lot of people feeling Irish.

St. Patrick’s Day comes from patron saint of Ireland, St. Patrick. Saint Patrick was born in Roman Britain way back in the 4th century. St. Patrick was kidnapped when he was 16 and was forced into slavery and taken to Ireland. Fortunately, he was able to escape, only to return on a mission to convert Irish to Christianity. Before his death, he managed to create numerous religious establishments (churches, monasteries), as well as schools.

Stories surround his life, such as how he drove snakes out of Ireland, the use of the shamrock to explain the Trinity. Because of all he did for Ireland, people celebrated his life with religious services and great feasts.

These day’s it’s day typically spent enjoying a green beer at the local pub while dressed in green from head to toe.

To help your celebrations, whatever they may be, we’ve assembled a list of delicious traditional St. Paddy Day recipes. Don’t worry if you’re currently committed to a low carb lifestyle because you can still dig into some Irish-inspired recipes guilt-free.

All of the below recipes are modified to be low carb compliant, while still including delectable ingredients. Hopefully you’ll find one or two that pique your interest!

Low Carb St. Patrick’s Day Inspired Recipes

Please note that some changes have been made to these recipes to ensure they can fit into most low carb diets.

 

Fried Eggs in Green Pepper Rings

This recipe is a great way to start the day or to make as a post-St. Patrick’s Day breakfast.

The best part is all you need is one large bell pepper or two small ones, six eggs and salt and pepper. Don’t forget to use a non-stick pan or non-stick spray so you can remove the eggs with ease.

To make, cut the bell pepper into rings and place them evenly apart on a skillet over medium heat. Crack an egg into each ring and allow it to fill. Sprinkle salt and pepper on each egg to taste.

If you like soft eggs, cook on low for 3-5 minutes. To cook hard eggs, break the yolk and let it spread into the white part and cook for 6-9 minutes. For over easy, carefully flip the egg and green pepper ring in one motion.

 

Corned Beef Hash

Few meals reflect Irish culture as much as a hearty corned beef hash. It’s a beautiful blend of textures and flavours in addition to being easy to make. This low carb version does not skimp on flavour!

Gather 2 tbsp. of olive oil, three garlic cloves minced, 2 cups of riced cauliflower, 1lb. of corned beef diced, four large eggs, 2 tbsp. of Italian flat leaf parsley chopped and ¼ cup of Russian dressing.

Pour the olive oil into a large cast iron skillet over medium heat. Add the garlic and cook until the scent is pronounced. Next, toss the riced cauliflower into the pan and cook until it becomes slightly caramelizes.

Next, add the corned beef to the skillet. Stir it often until it starts to crisp. Take a large spoon and make four holes or wells in the hash. You’ll know they’re deep enough when you can see the bottom of the pan. Crack an egg into each hole and lower the heat a bit. It’s ready once the eggs have cooked.

Sprinkle with parsley and serve with a low carb Russian dressing.

 

Spicy Chicken Sausage and Cabbage Melt

The only thing better—and more Irish—than hash is a cabbage melt. It’s visually appealing and bursting with flavour.

You will need four spicy Italian chicken sausages (choose an organic brand), 1 ½ cups of green cabbage shredded, 1 ½ cups of purple cabbage shredded, 2 tbsp. of coconut oil, two slices of low carb cheese like gouda or Colby Jack and 2 tbsp. of fresh cilantro chopped.

Prepare the sausages by removing the meat from the casings and giving the loose meat a rough chop. Next, chop the cabbage (if not pre-shredded) and add to a large skillet that’s been heated over medium-high heat. Cook until the cabbage is soft, which takes about 7-8 minutes.

Add the sausage meat, stir until everything mixes and let it cook for 8 minutes. Afterwards, top with cheese and cover the entire skillet. Turn off the heat and let it sit for 5 minutes. During this time, steam will cause the cheese to melt and cover the sausage and vegetables. Once it’s ready, top with cilantro and serve immediately.

 

Spinach Shamrock Latte

This alcoholic cold coffee drink is a perfect way to recharge your batteries halfway through the night. Alcoholic beverages don’t have a lot of health benefits but this one is low carb and does share some qualities with a healthy shake.

Of course, you can leave the alcohol out and enjoy it simply as a cold coffee beverage. Additionally, please note that pumpkin contains about 7g of carbs per 100g so make sure it fits into the recommended daily carb intake of your diet.

You will need 1 cup of strong brewed coffee, ¾ cup of coconut milk, ½ cup of pumpkin puree, 2 handfuls of spinach, 2 tbsp. of butter, 2 tbsp. of erythritol, ½ tsp. of vanilla extract, ½ tsp. of cinnamon, ¼ tsp. of ginger, ¼ tsp. of cardamom, ¼ tsp. of allspice, 10 drops of liquid stevia and ice. If you want to make it “Irish” you can include ¼ cup of whiskey or bourbon.

Toss all the ingredients in a blender and blend until everything is incorporated. Once it’s a smooth consistency, serve it cold. To keep it low carb and healthy, skip the garnishes like whipped cream or chocolate shavings.

 

Slow Cooked Corned Beef Brisket and Roasted Cabbage

Use your slow cooker to make this low carb spin on a classic Irish dinner. If you’re hosting guests before going out, this is a great meal to make as it’s easy and crowd-pleasing.

Gather 2 ½ lb. of corned beef brisket, one celery stalk, one daikon radish and 1 cup of chicken or beef stock. For the cabbage, all you need is one head of cabbage, 1 tbsp. of avocado oil and salt and pepper.

Start by adding the roughly chopped celery and daikon to the slow cooker. Pour in the stock and place the corned beef on top of the celery. Cover with the lid, set to low and cook for 6-8 hours.

To make the cabbage, preheat the oven to 450F. Chop the head into eight wedges and spread onto a rimmed baking sheet. Drizzle with the avocado oil and sprinkle as much salt and pepper as you want. Cook for 25-30 minutes flipping halfway through. You want the cabbage to crisp along the edges.

 

Rosemary Lamb Burgers with Pesto

Lamb is a popular Irish protein and rosemary is the perfect herb pairing.

For the burgers, you will need 1 lb. of ground lamb, 1 tsp. of unrefined sea salt, 1 tbsp. of fresh rosemary minced, 1 tbsp. of coconut oil.

For the pesto, get one bunch of fresh basil leaves, ¼ cup of olive oil, 1 tsp. of fresh lemon juice, one garlic clove minced, ¼ tsp. of unrefined sea salt and ¼ cup of hemp or pumpkin seeds.

Lastly, for the garnish, you’ll need the salad greens of your choice, olive oil, white wine vinegar and salt and pepper.

To make, thoroughly mix the lamb, rosemary and salt and then form into patties. Add oil to a skillet on medium-high heat. Cook the patties, flipping them halfway through, until they reach the desired doneness.

Place the basil leaves, olive oil, lemon, garlic and salt into a blender or food processor and blend until everything is smooth. You will need to stop and scrape the sides a few times. Once it’s ready, add the seeds and pulse until it’s the texture of a traditional pesto. Add more salt and lemon if you’d like.

To serve, mix some of the olive oil and white wine vinegar with the salad greens and then season with salt and pepper. Place the burger on top and then finish with the pesto.

 

Celebrate and Get Cooking!

Just because St. Patrick’s Day is about fun and celebration, doesn’t mean you need to cheat on your low carb diet. Enjoy these simple and delicious spin on classics!

Don’t forget to shop our store to find the very best low carb food in Canada that will get you closer to reaching your weight loss and health goals.  Or check out all the articles on cooking and living the low carb lifestyle.


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low carb weight loss tips

Helpful Guide To Loose Weight – The Low Carb Way

Losing Weight on a Low Carb Diet
A Basic Guideline and Sample Meal Plan

If you are looking to lose weight, then a low carb diet can help you get there. While setting a weight loss goal and committing to a regimen is great, it is equally important to understand what food to eat, what food to avoid and how to craft a proper meal plan.

Source: Instagram

You can’t just stop eating bread and hope for the best. You need the right tools and information to guide you through the process and to make sure you hit the ground running. Most people who have achieved weight loss via this method can attest to the fact that by seeing results you will be motivated to keep going.

To help you get started or to maintain your momentum, let’s explore how a low carb diet works. We’ll review the basics, offer tips and show you how easy it is to create an exciting and varied meal plan.

How it Works

A lot of popular diets tend to fall into the fad category and prove to be ineffective over time. Low carb diets, on the other hand, are known to help people lose weight if planned and executed properly.

The body uses carbs as its main source of fuel, providing a person with the energy they need to keep their vital systems running. Carbohydrates are a form of calorie-providing macronutrient and are found in many foods and drinks. During digestion, complex carbs break down into simple sugars. By lowering your carb intake, insulin levels decrease and force the body to burn stored fat.

There are several different categories that a carb can belong to:

  • Simple refined (sugar)
  • Simple natural (fructose in fruit)
  • Complex refined (white flour)
  • Complex natural (whole grains)

Each type of carb affects the body in a different manner. For instance, natural complex carbs digest at a slower rate than the other kinds and have less influence on blood sugar.

Essentially, a low carb diet limits the number of carbs a person ingests daily. This might sound unappealing and unappetizing but the good news is that it emphasizes foods that are rich in protein and fat. It allows you to indulge in meats and fishes if they’re not accompanied by starchy sides like rice and potatoes.

Many health advocates recommend that carbs encompass between 45 and 65% of your daily calorie load. This means that if you consume 2,000 calories a day, 900 to 1,300 should be derived from carbs. While there are health benefits to this way of eating, it would be hard to lose weight unless you were burning an exceptional number of calories per day.

While the primary purpose of a low carb diet is to lose weight, it can also reduce the risk of type 2 diabetes and metabolic syndromes like heart disease and strokes.

There are several different types of low carb diets, each with its own rules and restrictions. Do your homework before starting and consult with a doctor or dietician to ensure it’s the right choice for your body and health.

Foods to Avoid

The average low carb diet is based on the principle of ingesting protein-based food (meat, poultry, fish and eggs) and non-starchy fruits and vegetables. These diets tend to limit or even exclude grains, sugary treats, pastas, nuts and seeds in addition to a wide variety of fruits and vegetables.

Some foods that people are encouraged to eat as part of a low carb diet are:

  • Meat
  • Fish
  • Eggs
  • Vegetables that grow above the ground like kale, spinach, cauliflower, broccoli, cabbage and cucumber.
  • Natural fats like butter

Some foods that people on a low carb diet should avoid:

If your goal is to lose weight, knowing what foods to enjoy and which to avoid is the most important factor. By focusing on the “right” foods, you can enjoy delicious meals every day while feeling healthy and full of energy.

Low Carb Dieting Tips

To lose weight, you will want to limit your daily carb intake to somewhere between 20 and 60 grams (under 2 ounces).

Here are some tips to make sure you get the most out of your diet:

Gradually Increase Carbs

In the early stage of your diet, it’s advised to keep your carb intake on the low end of the proposed range. By restricting carbs at the beginning of the process, your body can adjust and you can enjoy positive returns that will motivate you to continue. Additionally, you can increase the carbs over time as a reward.

This system can work for people who have a spotty track record with diets.

Reduce Stress

Another tip is to try to reduce your stress while eating less carbs. Stress is a proven detractor to one’s health and it can prevent the body from functioning at max capacity. Furthermore, stress can increase your hunger and push you toward cheating on your diet in the search for comfort.

If you struggle with stress, as most do, try deep breathing exercises, meditation or including more physical activity in your day whether it’s a long walk, yoga or joining a softball league. Additionally, by reducing the carbs you eat and increasing how often you exercise, you will have a better chance of losing weight.

Eat Real Food

The quality of the food you eat matters. You don’t want to cut down on carbs by eating foods that are filled with preservatives. To get the most out of your diet, eat low carb foods that are fresh, natural and nutritious.

Healthy treats like paleo cookies are fine in moderation but shouldn’t be consumed every day. If you eat enough healthy fats, you should feel full enough that you won’t turn to snacks or experience significant dips or spikes in your blood sugar.

Don’t Exclusively Eat Protein

You can’t entirely replace carbs with only protein. This can create an hormonal imbalance and you will rob your body of many required nutrients. The best formula is to reduce carbs, increase protein and fat but at a rate that is realistic, sustainable and healthy.

Low Carb Meal Plan

Meal planning is a great way to commit to a diet. It’s useful when grocery shopping, can help you stay on budget and ensures that you won’t turn to carbs because you’re scrambling for a quick dinner. From day one of your diet, you should plan, plan, plan.

For every meal, try to make an extra serving. By creating a reserve of leftovers, you will always have meals ready to go and won’t order a pizza when you’re running late.

Here is a sample low carb meal plan. We included some adjustments in parentheses and recommend making further alterations based on your specific low carb diet and preferences. Google low carb meal plans, or check out Pinterest for ideas.

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Enjoy Low Carb Meals Today!

Now that you have a strong idea of how to build and execute a low carb diet, it’s time to get cooking! Check out our inventory to find the best ingredients for your healthy meals.


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keto slow cooker meals

Easy Keto Slow Cooker Meals

Incredible Keto Slow Cooker Recipes

A slow cooker is an essential part of any kitchen. Whether you’re cooking for yourself or a family of four, there’s nothing better than coming home to a hot, tender and flavourful meal.

If you’re adhering to a keto diet, then a slow cooker becomes an even more powerful tool at your disposal. It allows you to effectively meal plan, reduces the effort needed to create complex meals and offers some delicious and protein-forward options. All you need are the right keto ingredients and recipes.

Let’s introduce you to a variety of delicious slow cooker recipes. These feature different proteins and flavour profiles and are all keto-friendly.

Recipes

These recipes fit into most carb restrictive diets. We’ve made some adjustments to further reduce the number of carbs without sacrificing flavour. Some ingredients can be swapped with something else, while others can just be skipped, have some fun with this and get creative with whatever your taste buds (and carb restrictions), prefer.

Chicken Cacciatore

This is a hunter-style Italian meal that is quite hearty. It is typically made with chicken but you can substitute that with rabbit if you prefer a gamier protein.

Source: PARKER FEIERBACH

Gather these ingredients: 2 lb. of skin-on and bone-in chicken thighs, kosher salt, black pepper, 8 oz. of baby bella mushrooms sliced, two garlic cloves minced, 28 oz. of crushed tomatoes, ½ cup of chicken broth, 1 tsp. of dried oregano, ¼ tsp. of red pepper flakes, 1/3 cup of capers and 8 oz. of cooked linguine.

Because this is a slow cooker recipe, there are only a few simple steps. To start, season the chicken with salt and pepper and put it in the slow cooker. Then add the peppers, mushrooms, garlic, tomatoes and top with the broth.

Season everything inside the slow cooker with oregano, red pepper flakes, salt and pepper. Lastly, cover and cook on low for 3 to 4 hours. The meal is ready once the chicken is cooked through.

Before serving, remove the chicken and let it rest on a cutting board or plate. Toss the capers into the sauce and give it a good stir.

Skip the linguine, if you’re sticking to a keto compliant diet.

Mongolian Beef

This recipe is protein-forward and lets you enjoy tender beef and Asian flavours.

Source: alldayidreamaboutfood.com

You will need 1 ½ lb. of flank steak, 1/3 cup of Swerve Brown Sugar, ¼ cup of water, ¼ cup of tamari or soy sauce, 2 tbsp. of sesame oil, two garlic cloves minced, ½ tsp. of ground ginger, ¼ tsp. of red pepper flakes and ¼ tsp. of xanthan gum. For garnish, you will need two green onions chopped and sesame seeds.

Prepare the beef by cutting it against the grain as thin as possible. A good tip is to slice the beef while it’s still a bit frozen. Next, place the beef in the slow cooker. In a bowl, whisk together the Swerve, water, tamari or soy sauce, sesame oil, garlic, ginger and the red pepper flakes. Add it to the slow cooker and give it a stir so that the beef is coated. Cook on low for 4 to 6 hours or on high for 2 to 3 hours.

Once the beef is cooked, remove a couple teaspoons of the broth into a bowl. Whisk in the xanthan gum to create a slurry, then pour it back into the slow cooker and give it a stir to ensure everything is incorporated.

Garnish with the green onions and sesame seeds and serve over some cauliflower rice.

Spring Beef Bourguignon

This classic French dish is always a crowd-pleaser with its succulent mix of beef and vegetables in a rich wine gravy.

Source: ETHAN CALABRESE

To make, you will need 4 lb. of beef chuck cubed, 3 tbsp. of extra virgin olive oil, 1 cup of red wine, 1 cup of beef broth, 2 cups of sliced mushrooms, two garlic cloves, three sprigs of fresh thyme, three sprigs of fresh rosemary, as much asparagus as you want and fresh parsley for garnish.

This recipe does involve some cooking prior to using the slow cooker. Heat a large skillet over medium-high heat. Once it’s ready, add the oil and sear the beef on all sides. It should take 3 minutes per side, and you will want to complete this stage in three batches. Between each batch, deglaze the pan with some red wine, reserving the rest, and scrapping all those flavourful bits off the bottom with a wooden spatula. Add the beef and its drippings to the slow cooker.

Pour the broth into the slow cooker and then add the mushrooms, garlic, thyme, rosemary and the remaining red wine. Cook on high for 6-7 hours. It’s ready once the beef can be shredded with a fork. About 30 minutes before serving, take out the herbs and add the asparagus. Cook until the asparagus is soft.

Top with parsley and dig in!

Salmon

For pescatarians or people who like to mix fish into their low carb meal plans, this is one slow cooker recipe to check out.

Source: Delish.com

The ingredients list is simple. Gather 1-2 lb. of skin-on salmon fillet, kosher salt, freshly ground pepper, one lemon cut into rounds, juice of ½ a lemon and 1 ½ cup of low-sodium vegetable broth. For garnish, all you need is 2 tbsp. of fresh dill.

Line the inside of the slow cooker pot with parchment paper. Lay the lemon slices on the bottom and then gently place the salmon on top. Season with salt and pepper and then add the broth and lemon juice. Don’t worry if it looks like you added too much liquid as the pot should be half full. Top with more lemons and cook on low for 2 hours. The salmon should be flaky by the time it is done cooking.

Pork Carnitas

Pork carnitas can be served as tacos or on top of a salad. You can also make it the star of quesadillas, enchiladas, tamales or simply serve it over low carb vegetables. You can choose from a variety of keto-friendly tortillas, including one from Maria and Ricardo.

Source: chefsavvy.com

The ingredients include 1 tbsp. of olive oil, one 4-5 lb. pork shoulder trimmed, one lime juiced, five garlic cloves minced, one 4 oz. can of diced green chiles, 1 cup of chicken broth, three bay leaves, 1 tbsp. of chipotle chili powder, 1 tsp. of pepper, 1 tsp. of salt, 1 tsp. of chili powder, 2 tsp. of cumin, 2 tsp. of oregano and cilantro for garnish.

Heat the olive oil in a pan over high heat. Toss in the pork and cook for 2 minutes per side until it is completely seared. Scoop the pork into the slow cooker. Next, add all the other ingredients on top of the pork and cook on low for 8 hours or on high for 4-5 hours. The dish will be done once the pork is fork tender.

Remove the bay leaves and then the meat and shred it on a cutting board. Make sure you don’t throw away the liquid. Prepare a baking sheet and lay the shredded pork on top and broil for 5 minutes. This will give it a crispy texture.

Once it’s out of the oven, pour ¼ cup of the liquid from the slow cooker on top of the pork and mix it so that the meat is coated. Put the tray back in the oven and broil for another 5 minutes. The meat should be extra crispy and juicy at this point. Before serving, pour another ¼ cup of liquid on the pork and top with cilantro.

You can save the leftovers in an airtight container in your refrigerator for up to three days.

Buy Keto Compliant Foods Online

Check out our inventory of low carb foods to find the best ingredients for your low carb meals. We carry tons of sauces, seasonings and pastas to make your lunches and dinners memorable.


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low carb products from joseph bakery

Low Carb Bread Products – Joseph’s Bakery

Joseph’s Bakery – Low Carb Tortillas, Lavash and Pita bread

Being on a low carb diet doesn’t mean you can’t enjoy tacos, wraps, pizza or falafels. It’s about finding the right baked products so you can stick to your diet and eat meals you love without any of the guilt.

Joseph’s Bakery has a line of delicious and popular products that every low carb fan should check out. They make pitas, mini pitas, tortillas and a soft flatbread called lavash. Each is healthy, tasty and can contribute to amazing lunches and dinners.

It’s time to get to know Joseph’s Bakery to learn why it is beloved by so many. Let’s explore this brand to get a better understanding of the taste and nutritional properties of their products. We’ll also help expand your weekly meal plan by introducing you to some delicious recipes featuring Joseph’s Bakery.


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About Joseph’s Bakery

Since 1972, Joseph’s Bakery has been introducing pita and other products to North American customers and providing high-quality baked goods for people to create memorable meals.

Joseph’s Bakery was founded by Joseph Boghos in Boston after he immigrated from Syria. He brought with him the recipes and flavours synonymous with his homeland. In his kitchen, he began baking pitas and sharing them with his neighbours who immediately fell in love with their softness and rustic taste. The demand became so great that he started his own bakery. It didn’t take long for his food to develop a loyal following and for grocery stores all over New England to start carrying his products.

Over time, their product line grew to include lavash, tortillas and other savoury baked goods. Each was low carb and made from a variety of healthy grains like whole wheat, flax and oat bran.

Tortillas

Tortillas, also called wraps, are an ideal bread substitute to help people reduce their daily carb intake. They can contribute to quick and satisfying lunches or be made into tortilla chips, replacing pretzels when a salty craving strikes.

Joseph’s Bakery offers a healthy tortilla made with flax, oat bran and whole wheat. In addition to being low carb, they are kosher-friendly and contain zero cholesterol. Per wrap, there is only 2.5g of fat, 12g of total carbs, 4g of fibre and 7g of protein.

Pitas

If you like shawarma or enjoy hummus as a late-night snack, then check out these pitas. They are soft, pliable and contain several ingredients like flax and whole wheat that are known to contribute to heart health.

These pitas are a popular base for homemade pizza. Use a tomato sauce and low carb vegetables to make a filling and satisfying pizza that’s always a healthier option than ordering. Another idea is to simply cut a pita into triangles and pair with your favourite dip like one from Wild Garden.

Joseph’s Bakery also offers mini pitas. These can be used as hamburger buns and are perfect for kids.

Lavash

For those not familiar with lavash, it features the versatility and tenderness of a tortilla. The difference is that it is usually baked in a tandoor. Lavash can be used to make a pizza or to roll into a sandwich filled with your favourite low carb proteins and vegetables.

Additionally, it’s perfect for work or school lunches or to take on the road with you. You’ll find the same healthy ingredients that are in most Joseph’s Bakery products. Per ½ of a lavash, there is 1.5g of fat, 8g of total carbs, 2g of fiber and 6g of protein.

Recipes

Now that you’re more familiar with Joseph’s Bakery, it’s time to learn how to incorporate their products into meals to help you stick to your diet.

Low Carb Tomato Sauce

To make a low carb pita pizza, you need the right tomato sauce as a base. It’s an important ingredient that can determine the overall taste and flavour of your pizza. We recommend this low carb recipe, which allows you to whip up a big batch in no time.

You only need seven ingredients: 1 can of San Marzano-style peeled plum tomatoes, ¼ cup of extra virgin olive oil, 1 tsp. of garlic powder, 1 tsp. of dried basil, 1 tsp. of salt, ½ tsp. of ground black pepper and ½ tsp. of dried oregano.

Making this sauce couldn’t be easier. Simply add the tomatoes and olive oil to a blender and pulse until they are fully incorporated and have a smooth texture. Spoon all of it into a bowl and then add the garlic powder, basil, oregano, salt and pepper. Mix until everything is combined.

Pita Pizza

If you keep the ingredients low carb, you can get creative with your pita pizza. It’s a great meal to make with kids and can also be prepared rather quickly.

This recipe calls for one pita, ¾ of a cup of tomato sauce, 1 tbsp. of extra virgin olive oil, 1 tsp. of red pepper flakes, ½ tsp. of cayenne, 1 tsp. of Italian seasoning, ½ tsp. of basil and 2 oz. of shredded mozzarella. If you choose to include a protein, try using either sliced sausage or low carb meatballs.

Preheat your oven to 425F. While it’s preheating, you can prepare your pita by sprinkling water on it and placing it in the oven for 1-2 minutes. This isn’t necessary but will soften the pita prior to cooking. Add the olive oil, red pepper flakes, cayenne and herbs to the sauce and give it a good mix. Grease a pan with olive oil and rub the pita on the pan to properly oil it.

Now prepare the pizza. Spread the sauce leaving some room for a crust to form. Top with the cheese and then your protein of choice. Add some more red pepper flakes, basil and Italian seasoning and bake for 13-15 minutes.

Make sure to use the right utensil to transfer the pizza from the tray to a plate, and, for ease, only slice it into quarters once it’s on the plate.

Cold Cut Wrap

Like a pita pizza, wraps can be a delicious low carb meal that lets you try new flavours and ingredients. By using the right tortilla, you don’t have to succumb to using lettuce to hold it all together.

There are some popular low carb cold cuts to choose from, including genoa salami, ham, pepperoni and turkey. It’s important to use cold cuts that don’t contain preservatives as you don’t want to undermine your meal’s nutrition. In addition, if you want to include cheese in your wrap, choose one from this list.

To make, simply gather your preferred ingredients. Lay a wrap flat on your counter and start by spreading a bit of sauce down the centre with a spoon. If you want to use mayo, we suggest one from Walden Farms.

Next, add your cold cuts and cheese but be careful not to overstuff. Top with vegetables like roasted peppers, banana peppers and lettuce and roll it tight enough so that it doesn’t fall apart. The last step is to dig in and enjoy.

Try Joseph’s Bakery Today!

Check out Joseph’s Bakery today and learn why it has become a low carb fixture. Be sure to shop our store to find all the low carb foods you need to make delicious meals for breakfast, lunch and dinner.


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