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LOW CARB, LCHF, Keto MacroNutrient Balance TIPS!

Sunday, November 02, 2014

After 8 years of low carbing, I've experienced great success, a few "emotional" set backs, the carb laden foods I chose at that time I've identified as the same type of foods that my mother used to bring comfort in my early childhood, especially icecream and cookies.

Low carb is easy, lots of greens, some coloured veggies, as much protein as you desire and fat. Buttered coffee (with a frother) is great, 1 pat of butter and froth it up. Low Carbing is really just a ratio re-distribution of macro-nutrients, Fat - Protein -Carb rather than Carb - Protein - Fat.

Every person has a unique metabolic macronutient proportional balance to maintain optimal health. I've discovered my ratio's, it's time for everyone to do what is best for them. For some it is high carb low fat, if that gives you great health, but for me and many others it's HFLC, Keto, Low Carb, GI, or some other low carb program.

I chose Atkins, and am thank-ful for the resulting lifestyle, which many have come along side and done with me.

Some tips:

1. Faithfully do the 2 wk induction stage (under 20grams of carbs). Eat liberal amounts of protein in these two weeks; most often people who crave sugars are lacking in protein. Try picking up a roasted chicken and eat away for a treat. Eat any meat as much as you want, with healthy fats like butter, coconut oil and olive oil etc. Just keep your carb count under 20g for 2 weeks. Each week after that you can add 5g/day of carbs, when you reach the stage that you start to gain weight or crave carbs go immediately back 5grams. That will give you your Carb ratio for your MacroNutrient Balance. Proteins and Fats are liberal. There is no law on MacroNutrient Balance Ratios because we are all unique. My Balance percentage is close to 50-35-15. Your's may look very different...don't be concerned, do what is best for you.

2. Don't be obsessed with a scale. You really don't even need to weigh yourself unless you want to check in once a month (no more than once a week). You'll feel more energetic, and your clothes will fit better. You may want to, but you don't have to monitor your BP, blood sugar or urine test with keto sticks, some also test sugar.

3. Initially, don't worry about exercise, you may not feel like exercising, but as the weight starts to come off you will want to add some walking, hiking or more exciting exercise.

4. Listen to your body, soul and spirit. If you crave carbs most likely there is something else happening, emotional perhaps, spiritual need perhaps, maybe you need to sleep. If it's hunger then eat some protein.

5. Add some variety, explore low carb recipes if you like. I'm a boring eater so M-F I eat almost the same thing, then on the weekend I eat a little more variety, still low carb.

6. Stop eating when you're pleasantly full, not sickly full although in the first 2 weeks you might do that if your eating is very disordered. You will find in a few weeks that your appetite will fade away. You just won't be hungry.

7. Focus on the positive aspects of life outside of food. Whatever that may be for you, spend time with people that you enjoy, explore a spiritual life, education, hobbies, sports. Whatever brings you joy and excitement.

8. Lastly, Look in the mirror and say, "I love you and I will take care of you, because you are worthy of being loved" Changing our thoughts and attitudes about ourselves and the world around us is the beginning of re-creating the world that we desire with a thin, healthy body.

Love you all and hope the best for you on your life's journey! Pastor Cathy

p.s. See your doctor, perhaps initially, or at least after a while to get a blood analysis. Most medical professionals disapprove of this diet, some embrace it now that there is substantial research to support a Low Carb Lifestyle. I never told mine (I know that's bad advice) but I had some medical problems which were resolved through this diet. IF YOU ARE ON MEDICATION you MUST tell your doctor. Some medications for diabetes or HBP will need to be reduced, perhaps stopped or require extra monitoring.
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