FOR RECIPE IDEAS PLEASE CLICK ON THE ‘RECIPE’ TAB TO THE RIGHT UNDER ‘CATEGORY’
I would really love it if you left some comments!
Thought I would post some carb musings and advice and tips which in no way purport to be healthy. Doctors warn pregnant women, alcoholics, or people with kidney or liver disease never to go on a ketogenic diet. If your worried about your weight… see a doctor. But if you want to know more, read on…
Tools of the trade:
- Digital scales
- Flavoured Olive Oil
- Spices and herbs
How Does It work?
When people eat carbs, the body releases insulin into the blood. Its role is to burn down the sugar molecules that circulate in the blood and to diminish the harmful effects that high levels of sugar have on the body.
By the activity of insulin, carbohydrates are converted into fat. insulin prevents the fat cells from releasing fat into the blood and burning it. So the body begins to deposit fat. At an average of thirty grams of carbohydrate per day, the insulin levels in the blood system are kept down and the body burns all the fat consumed and released from the fat cells.
Another side effect of insulin is the stimulation of hunger signals to the brain. The result is craving for more and more carbs.
When the carbohydrate intake is restricted, the insulin level goes down and the level of glucagon increases. Glucagon is a hormone that stimulates the burning of body fat and the removal of cholesterol from the arteries.
When people drastically cut down on carbs in their diet, (e.g. to up to 30 grams daily), the body quickly goes into a condition called “ketosis”– i.e. the burning of fat with the production of ketone bodies in the bloodstream.
the ketones released with ketogenic diets reduce the release of insulin and the stress hormones. As a result, the blood sugar becomes more stable, hunger is calmed down, and anxiety is reduced.
ketosis merely means that our bodies are using fat for energy
When people eat less carbohydrate, their bodies burn fat for energy
In short your body uses the existing stores of fat.
You cannot eat
bread ( unless it is specifically low carb bread from a specialist)
bread products ( bread sticks, crackers etc)
Root vegetables ( carrot, swede, turnip potato)
Fruit ( because it’s full of natural sugar)
sweets, crisps, chocolate etc
nuts & seeds,
MILK – take your tea and coffee black!
You can eat.
all kinds of meat
all kinds of fish
limited amounts of full fat cream
limited amounts of cheese
limited amounts of cottage cheese
limited amounts of soft cheese
sweetener ( although they have a carb value because of the starch content, so count it!)
You won’t be getting a lot of fibre in your diet, however you should note that the carb value YOU count is minus any fibre
so if a food has say 3g carb and 3g fibre – the net carb value is ZERO
Sausages & Burgers
Sausages & burgers as we all know are usually filled with the arse end of everything. They are also stuffed full of carbs as they are ‘padded’ with starch and bread crumbs. YOU MUST read the back of a packet of before buying.
How should you start?
Start off at 20 grams of carbs per day. remember that if you cheat just a little incy wincy bit, all your hard work will be for nought! this is why this diet has worked so well for me. If you go over your daily allowance of carbs you will come out of Ketosis and your body will store the fat. It can then take up to 3 days to return into Ketosis. This is very disheartening as you have to diet for three days without a visible effect.
Weigh yourself at the same time every day. Mark your weight down on a calendar or in your diary or blog. alternatively you can use http://www.fitday.com to record what you eat and your weight.
You can eat as much as you want of meat and so you shouldn’t go hungry. This diet gets you out of the snacking habit.
Google is great for getting recipes although this diet is very popular across the pond and so often times a recipe may have an ingredient or two that is a specialist item and is hard to find here.
no beer – it’s not worth it.
wine is carbalicious – not worth it
so it’s the hard stuff – distilled liquors such as vodka and gin with diet coke or lemonade.
no alcohol for the first week ( yeah right!)
Dr Atkins advises on giving up caffeine for the first week. I think bolleaux to that, i need caffeine. Remember no milk or sugar. use splenda and full cream or give up cream and sugar altogether.
Sweeteners have a carb value so count it. The lowest carb sweetener is splenda. however if you are stretching every carb and making it count, if your coffee is important to you and you can’t live without it, you might consider buying Davinci sugar-free syrup. It is quite expensive but is carb free. you can buy in different flavours which makes coffee quite an interesting experiment at first, especially nice flavours are cinnamon and hazelnut. You can buy this from lowcarbmegastore.com