Transitioning into Low-Carb and Keto diets

In my last blog I discussed some different options for embracing a low-carb lifestyle, including LCHF (low-carb, high-fat) and Keto (very low carb) eating styles. I wanted to share with you some helpful tips on exactly HOW to move from a standard American diet (or other eating styles) into a lower-carb diet.

So let's say you are currently eating a fairly 'standard' diet, or maybe you're plant-based or even paleo. If you haven't really been paying attention to the macronutrients (fats, carbs and protein) composition of your diet, you may not realize that the majority of your calories come from carbohydrates. 
This is a safe bet if most of your diet consists of ANY of the following foods in average amounts:
-fruits                 -rice                   -potatoes               
-starchy veggies     -breads        -pasta     
-beans               -grains               -crackers               
-sweet potato          -muffins        -oatmeal
-cookies            -granola             -cereals                 
-energy bars           -smoothies
-hummus          -yogurts              -quinoa                 
-pizza                      -alcohol

Ok, so let's say you enjoy the above foods in some way daily...carbohydrates convert into glucose in the blood stream, and you use that glucose to fuel your body (or store the excess as fat). You are a sugar-burner....it's what your body is used to (if you've been eating this way for years) and your body probably won't like the 'change' of going low carb. 

When we remove or limit the carbs in our diets the body is forced to find other fuel sources. If excess glucose if not available, the body is forced to burn fat. It may not be happy about this at the start. Why? The body is super efficient, and if it's never had to resort to burning fats for fuel (because of the constant stream of glucose), then it doesn't have an ample supply of fat-burning enzymes in the liver to efficiently burn the fat you are feeding it (or the stored fat from your body).
It can take several days to a couple weeks to increase the quantity of these fat-burning enzymes in the liver, and in the meantime you might feel low in energy, grumpy, light-headed and may even have a headache. This is the time people often give up!

So instead of going 'all-in' or 'cold-turkey', it can often be smarter to gently ease yourself into a low-carb lifestyle.

What does this mean? Instead of giving up ALL carbs from day 1, give yourself a week (or even two) to slowly decrease the carbs in your diet. 

I include a PREP WEEK for my Fat Fueled Female participants, where we start to make low-carb choices but still include some fruit or starchy carbs at one or two meals daily. I give them a list of 'swaps' to help them make lower-carb choices for some of their current staples. I also provide them with a menu to use (with recipes and grocery list) as inspiration for the week - each day keeps their carbs less than 100g, which is considered a 'low-carb diet'.

I have found prep week feels far less stressful for people (myself included)...there's a placebo effect where by removing any strict 'rules' it just generally feels easier. There's no right or wrong here, it's just an opportunity to experiment with your meals and learn some new recipes and techniques. 

Here's a few tips to help you transition:
1. Start with a high protein breakfast with some healthy fats. This sets the tone for the day and helps decrease the cravings that can start around lunch time. 
   -Veggie Omelettes             -Eggs & bacon                -Eggs & avocado
   -Protein Smoothie              -Leftovers                       -Keto Porridge (flax, hemp, chia)

2. Include veggies at lunch to get your micro-nutrients! Be sure to include a healthy fat to help you absorb the fat-soluble vitamins.
   -Mixed Green salad & Protein (with home-made Olive oil based dressing           
   -Leftovers

3. If you have done well all day decreasing carbs, at your dinner meal you can enjoy a little non-gluten carbohydrates...we include them at the end of the day to help you sleep. Sleep can be disrupted when people are not used to eating low carb, so having some at the end of the day supports the sleep hormones!
  -Sweet potato           -Quinoa           -Rice           -Squash             -Beets

4. Create meals that are satisfying so that you don't need to snack between every meal. Snacks are where people usually eat a lot of their carbs. If you DO need to snack try to aim for protein and fat  OR low-sugar fruits if you need the carbs:
-Almonds            -Hard boiled eggs        -Grain-free muffin       -Mixed berries     
-Plain Greek yogurt

5. Add MOVEMENT...I know it sounds like this has nothing to do with low-carb eating, but the exercise increases the rate at which we make our fat-burning enzymes and helps us transition quickly and efficiently.

I hope those tips help you get started. Even if you follow these guidelines for WEEKS before trying full keto, you'll be experiencing the benefits of lowering your blood sugar levels, which is linked to MOST chronic diseases. 

If you want to experience what we do first hand, I'd love to have you part of our next PREP WEEK which starts April 1! For more info and exactly what we cover, check it out here!