Healthy fats & oils are back in too: Eating fat does not automatically clog the blood vessels in the way that poring oil down the drain will eventually block the drain. You make your own cholesterol and lipids and are more likely to increase your levels of the more damaging Very Low Density Lipoprotein (VLD), which is made in the liver when you eat a high carbohydrate diet.
Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.
This ketogenic meal plan (below 16 g net carbs per day) will keep both your carb intake and your costs down. But don’t worry, your taste buds and your satisfaction won’t be a casualty of lower costs. These meals are far from boring. And they’re filling, too. You won’t be hungry between meals — especially if you are keto-adapted and used to intermittent fasting)!
This ketogenic meal plan (below 16 g net carbs per day) will keep both your carb intake and your costs down. But don’t worry, your taste buds and your satisfaction won’t be a casualty of lower costs. These meals are far from boring. And they’re filling, too. You won’t be hungry between meals — especially if you are keto-adapted and used to intermittent fasting)!

Healthy fats & oils are back in too: Eating fat does not automatically clog the blood vessels in the way that poring oil down the drain will eventually block the drain. You make your own cholesterol and lipids and are more likely to increase your levels of the more damaging Very Low Density Lipoprotein (VLD), which is made in the liver when you eat a high carbohydrate diet.
If you’re looking for healthy low-carb snack ideas to bring on-the-go with you, your best bet is to make your own. Low-carb snacks you can prepare yourself at home — using low-carb foods like nuts, seeds, hummus, coconut flour or coconut oil, protein powders (like whey or bone broth), cocoa “energy bites,” cauliflower tots, and even low-carb “sweets” like cookies, muffins or donuts. And quickest of all are making up some low-carb protein shake recipes.

Exercise reduces appetite. It is good for general cardiovascular fitness and strength, but is a hard way to lose weight. If you find it hard to exercise, simply moving more has significant health benefits and can increase your metabolic rate. Get up and move around every half hour, walk don’t take the bus, stairs instead of lift…Get a pedometer and try to increase your steps by 10% each week.
For the sake of keeping processed/synthetic ingredients out of your diet, focus on avoiding low-carb packaged foods — like most commercial protein bars or meal replacement shakes. These may provide fat and protein, and be low in sugar or carbs, but they’re still not beneficial overall if they contain things like processed protein powders, refined oils and artificial sweeteners.
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.
For the sake of keeping processed/synthetic ingredients out of your diet, focus on avoiding low-carb packaged foods — like most commercial protein bars or meal replacement shakes. These may provide fat and protein, and be low in sugar or carbs, but they’re still not beneficial overall if they contain things like processed protein powders, refined oils and artificial sweeteners.
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