We hear lots of talk about fiber and getting enough etc, but what about on a low carb high fat diet? Yes, fiber is still your friend! Carbohydrates in the form of fiber have no impact on your insulin levels, therefore does not impede fat loss. In fact, fiber often enhances weight loss by keeping things moving in your digestive system; however, be cautious on your choice of fiber! Just because the front of a product says its high fiber doesn’t mean you should eat it! Read labels carefully! An ideal high fiber product will have very little net carbs (Carbs – Fiber = Net Carb). For instance, in my previous recipe blog I mentioned Garden of Life Super Seed. This is a fiber product that has zero net carbs! There are other similar type products out there. One lower cost option for fiber is to just add ground flaxseed to shakes, soups, whatever! Personally I like to mix it up and use various products. I like Arbonne Fiber Boost also because it is tasteless and mixes easily in shakes. It has 12 grams of fiber and only 3 net carbs.
Garden of Life Super Seed can be found in health food stores and some health conscious grocery stores.
Ground flaxseeds can be found in health food stores or you can buy whole and grind your own.
Arbonne Fiber Booster can be found at http://tanyacolee.myarbonne.com
If you have a favorite low net carb fiber product, please comment and let me know!
So you are going along your merry way, losing weight and then BAM the scale stops moving! You have hit a plateau! Now what?
Well first thing is first…are you in ketosis? If you are not in ketosis, then go back to basics and rid your diet of carbs. Oh, but wait, can you hit a plateau AND still be in ketosis? Yes you can! What is the solution? It could be a lack of water.
In order to lose fat your body must go through a process called hydrolysis, which requires lots of water. Hydrolysis allows the mobilization of fat and toxins from your body. How much water do you need? At minimum, we should consume 64 oz of water a day. Yes, water. Not coffee, not soft drinks…water. Water helps move the fat.
Remember coffee and other caffeine drinks actually work as a diuretic, so for every ounce of caffeinated drink once ounce of water would be needed to negate the diuretic effect. Then you still have to drink at least 64 ounces of water in addition to that! Also, if you exercise or if it’s extremely hot, guess what? You need more water!
One caveat.. there are some arguments for drinking caffeine free beverages in place of water, (e.g herbal teas, lemonade, etc) but beware, there can be hidden calories and carbs in these drinks. Plus, lets face it you body KNOWS what to do with water, so there is no question that if you take in enough, you can wash the fat away! More to come on plateaus…stay tuned!
At BFF we know we are singing a different tune, but the proof is in the results of all the all the folks we have helped!! This fun little video is not only funny but strangely true! Enjoy!
We all know what Peter Attia eats to stay lean, but what about his daughter? This is a great article on how he is is setting the example for his daughter while allowing her to just be a kid too! Peter, you remain our hero!
Whether we are traveling across the country or just running errands, there are always challenges when its time to eat. Sometimes we just need to have a little snack to keep us going while we are on the go. What do we do?
There are a couple of tried and true strategies that can help you get from point A to point B. I find that keeping nuts or low carb protein bars in my bag helps with those times when I haven’t had time to eat a real meal. I also find that chewing gum and drinking plenty of water helps me get through until I can eat. Forgot your snack stash? Don’t despair!! Just about any gas station will have nuts or beef jerky that can be BFF friendly (of course read the labels).
So when you are on the road and see the drive thru…just keep on driving!!! Happy trails!
Eating out can be a challenge for anyone trying to lose weight or trying to stay lean. This seems to be especially true in a Chinese restaurant, right? Well, don’t fear there are some good choices you can make in a Chinese restaurant.
Most Chinese places will serve various steamed entrees, which is typically the best choice. They usually consist of a protein such as shrimp, beef, or chicken, and carbohydrates in the form of healthy, fiberous vegetables. These are good options. The steamed entrees usually come with no sauce, but make sure you clarify that with your server when you order. Of course, also be sure that there is no rice served or just ask that they serve it on the side, but don’t stop there! There is hope for some additional flavor here. You can make your own sauce. Ask for hot sauce, vinegar, hot mustard, and oil. Some restaurants will even have these items on the table. Then just mix up to taste! Don’t forget to be generous with the oil to get that healthy fat in the dish and boost satisfaction. One word of caution…beware of soy sauce, some brands have as much as two carbs per tablespoon, so if you must use, be very aware!!
Change is not easy, but it can especially be difficult when the environment is not conducive to change. That is the situation with living a low carb lifestyle. There are the “obvious” carbs in desserts, sweet drinks, bread, etc, but then there are the hidden carbs that can sneak into your diet. These hidden carbs often come in the form of added sugars or flours to items we don’t consider sweet such as salad dressings, sauces, etc. How do we deal with this challenge and make the needed changes?
The burn fat forever program provides many tips and strategies to cope with daily living on the program, but at the root of it all is planning and diligence. Planning ahead helps us stay in control. Planning meals, having snacks on hand, keeping quick-fix BFF friendly food in the house all helps to stay on track during busy times and challenging food situations. Scheduling work out time is also part of the planning process. Diligence is needed to stay on track and make the lifestyle changes, but the rewards are immeasurable! Weighing less, feeling great is all worth the effort!!
Summer is a great time of the year. There are vacations, family reunions, barbeques, pool parties, and picnics. Its great to break out of our usual routine and have some fun, but it can also be challenging to stick to a healthy eating plan. Planning ahead with your own snacks on hand definitely helps in these situations (bars, nuts, etc), but as we know, things don’t always go as planned and sometimes we end up eating things we don’t normally eat. What do we do?
The key here is to get back on track as soon as possible and go back to basics! Some BFFer’s find it helpful to do a day or two of juicing only, while others find that just focusing on fresh low carb meals gets things back on track rather quickly. It is also important to get back to your workout routine especially if you missed a few workouts! Before you know it, you will back on track and feeling good again!
What do you do to get back from a break in routine? I would love to hear your thoughts!
I am at a friend’s family weekend and the only food here is carbs served with carbs with carbs for dessert!
Thank goodness I have some cheese sticks and Quest bars or I would be very hungry! Did I mention we are on a small island off of the coast and not a restaurant or grocery store is open? Even with less extreme circumstances, I think anyone trying to follow a BFF type of eating plan faces challenges, especially in social situations.
What tips do you use to eat well despite being surrounded by family, friends and CARBS???