Low Carb Island

LOW CARB, HIGH FAT - MADE SIMPLE

Episode 006 Menopause, LCHF & 10 things which can stall or hinder weight loss on an LCHF diet.

10 Things which can stall or hinder weight-loss!

STRESS - When you’re stressed often your body is in a fight or flight state with increased levels of stress hormones like Cortisol which can increase cravings for unhealthy foods and hinder weight loss.

SLEEP - Sleep is vitally important to overall health with many studies demonstrating a link between lack of sleep and weight gain or obesity. Avoid using smart phones, computers, etc in the lead up to bed time. Sleeping in complete darkness and utilising relaxation or deep breathing techniques before bedtime can help you get a better night's sleep.
BASICALLY SLEEP MORE & STRESS LESS!

EXERCISE - Best exercises for weight loss are Interval Training, Weight Lifting and Low Intensity Cardio (like walking). Chronic cardio has been linked with overall shorter life expectance and not great benefit to weight loss. Building Muscle Mass will help improve your hormonal balance and stimulate metabolism.

SWEETENERS - Now that you’ve cut out sugar you may be tempted to make regular use of artificial sweeteners. There are times these are helpful to stave off a sweet craving or as the best choice in a bad situation however best practice is to limit sweeteners in your diet as they can lead to an increased appetite and thus bad food choices or overeating.

SOME MEDICATIONS - Episode 006 of the Low Carb Island Podcast, Jackie Eberstein mentioned a list of various medications that can stall or effect weight loss. If you are on any of the mentioned medications perhaps discuss this further with your GP.

  • Hormones
  • Birth Control Pills
  • Steroids
  • Anti-inflammatories
  • Psychotropics
  • Diuretics
  • Antibiotics
  • Insulin
  • Diet Pills
  • Statins
  • and many others

NOT EATING REAL FOODS - You may have limited your carb intake, increased your healthy fats and you’re still not seeing healthy weight loss. Make sure you are eating real foods! The KISS LIST at lowcarbisland.com is full of healthy real foods. Try to avoid or at least drastically limit processed convenience low carb snacks like Atkins or Lo Carb Protein FX Bars etc. These often contain soy products, seed oils and other inflammatory ingredients. Real foods are always the best choice. And remember we are not only are what we eat… we are what we eat ate. That’s a mouthful but what we’re saying is that if you can get hormone free, pasture (not grain) fed, organic meats you will see extra health benefits.

HORMONES & MENSTRUATION - Hormones can affect weight loss! Get your levels checked and discuss this with your GP if you feel there may be hormone levels affecting your health. Thyroid function, oestrogen, testosterone, progesterone, cortisol... all these can muck with your metabolism. Get a Full Thyroid Check (TSH, T3, T4 and Thyroid antibodies) in addition to testing your reproductive hormones, blood glucose levels (both fasting and post-meal) and other blood biomarkers.

EATING TOO REGULARLY - For a number of years consensus was that eating many small meals throughout the day was the best way to keep your metabolism rolling along. When you are a sugar burner this may be true as sugar can hit fast and drop off quickly after. However now that you have chosen to become a fat burner it can be beneficial to introduce some Intermittent Fasting (IF).
For a lot of people this can spontaneously occur as you follow the eat only when hungry and stop when satisfied rules. If you want to introduce some IF yourself my recommendation is the 16:8 method. Eating the same amount of food you would have over a normal day however keeping it confined to an 8 hour eating window. This gives your body 16hrs each day to process what you have consumed and then begin healing cells and accessing stored fat.

Another method may be a 24 hour fast (often dinner - dinner) once a week or even the 5:2 method. Eating as much as you need to feel satisfied for 5 days of the week and calorie-restricting on two days (500 calories per day for women, 600 calories for men). We don’t recommend this as it requires calorie counting and extra planning, but some people still find they enjoy it.

DAIRY AND NUTS - For the most part on an LCHF Lifestyle once you restrict carbs and increase healthy fats you will find your appetite naturally regulates. There are a few LCHF foods however which you may need to look at if you find you’ve reached a long stall. These are dairy products and nuts.

Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk can generate a significant insulin response, which can have the same effect. Cutting back on dairy may be the key to your stall.
(THIS DOES NOT INCLUDE BUTTER.)

Nuts are the second thing to watch as although they are low in carb and high in fat they can be easy to over eat. Best is to enjoy nuts sparingly if you find you’ve hit a stall.

SNEAKY CARBS - When you’ve been living LCHF for a while you may begin to add little things here and there that aren’t great to have all the time.  Additions like low sugar tomato sauce, deli meats, yogurt, almond meal (low carb baked goods), fruits (including tomatoes), root vegetables (carrot and onion) and berries, alternate breads. Some of these are good occasionally in small amounts. For example we might grate one carrot into 1kg of beef mince along with other things to make a meatloaf from which we’d get 10 serves. The problem arises when we become too comfortable with these ingredients and begin using them daily in ever increasing amounts.

Everything we’ve said here is what we call BEST PRACTICE. We totally get that life isn’t so straightforward most the time. If you aim for 100% you might hit 75% and that’s pretty great. If you only aim for 75% you probably won’t hit it. Don’t beat yourself up if you have to make less than perfect choices but remember, they are always choices. Do the best you can as often as you can and things will trend in the right direction. Life is a marathon not a sprint and weight loss and health should be looked at in the same way.

If you would like to hear more from Jimmy Moore check out ASK THE LOW CARB EXPERTS

Find out more about Jackie Eberstein's work at CONTROLLED CARBOHYDRATE NUTRITION

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Episode 005 with guest Sam Feltham

Sam Feltham discusses his Calorie Experiments… Sam ate 5,794 calories a day for 21 days on a low carb, high fat diet of real foods. After those 21 days and with a 50,000 calorie net surplus Sam had gained just over 1kg and lost 3cm from his waist. He then ate 5,794 for 21 days on a high carb, low fat diet of fake processed foods. The result of those 21 days saw Sam gain just over 7kg and added 9.25cm to his waist.

  • Weight loss is not as simple as ‘calories in, calories out’.
  • The bottom line is health. If you get slimmer along the way, great, but it’s all about health, especially metabolic health.
  • Commit to at least 4 - 6 weeks at 100%.
  • Personal Purpose to become healthier
  • Write down on a Business Card size piece of card your end purpose, for yourself, family, quality of life etc then keep that inside your wallet or purse so each time you go to make a purchase you see this underlying purpose of why you are making these lifestyle choices.
  • When you are transitioning from a low fat, fake food diet to LCHF your gut bacteria has to change as well. During that adaptation you may not see weight loss. One way to help that process along is with fermented foods like sauerkraut, kefir, kombucha.

Find more of Sam’s story at www.smashthefat.com also check out his book ‘The Relatively Simple Science Of Slimming’.

This Episode bought to you by OptimOZ.com.au

PERFORM BETTER AND LIVE EVERY MOMENT OF LIFE TO ITS FULLEST

Use promo code: OPTIMOZLOWCARBISLAND for 10% off any order for first time customers.

OptimOZ.com.au:  Australia’s best online store to support a ketogenic lifestyle.

PRODUCTS INCLUDE:

  • Primal Collective: Keto-friendly products: 
  • FATs (Ghee and the Ghee/Coconut Oil Combo)
  • Organic Turmeric+ (anti-inflammatory support supplement, very popular with people suffering from joint pain) and our new product
  • Omega 3 (EPA/DHA) from a sustainable plant source (Most people associate plant Omega 3s with ALA. However, Marine Algae is a source of DHA/EPA. It is far more sustainable. We batch test regularly to ensure no rancidity (common problem with fish oils), no heavy metals and that our supplement delivers on the fatty acid profile promised.
  • Buy Bulletproof Coffee and supplements in Australia from OptimOZ.com.au

Episode 004 with guest Gary Fettke

Derek & Telaine chat with 'No Fructose' Gary Fettke - Orthopaedic Surgeon and Senior Lecturer of the University of Tasmania.

  • The Nutritional Model of Inflammation and Modern Disease
  • What happens in the cells, in simple terms, Sugar makes you hungry, Carbohydrates will make fat and Polyunsaturated Oils will make you inflamed and then sick. If you eat processed foods, and you do it regularly, and you have increasing amounts of it, you are going to become inflamed and as a result of that you will become sick. If we avoid processed food and just eat REAL food, particularly when it’s local and seasonal then we can avoid all of that illness.
  • Inflammation is at the root cause of every illness we’ve got, autoimmune disease, mental health, children’s allergies, cardiovascular disease, cancer… inflammation sits underneath it all. If we can find out what causes the inflammation then we can look at all disease from a different angle.
  • The current model of nutritional advice and the food pyramid has been around in Australia since 1980 however our current knowledge of Fructose has only come around since 2010.
  • Fruit is something to have small amounts of irregularly, think of it as a treat not a daily food. Local, seasonal and in small amounts.
  • Small changes every day will see you make vast improvements in your health. It’s about breaking habits.
  • You don’t need to have 3 square meals a day and snacks. Eat when you’re hungry and listen to your body. It gets easier as you go.
  • Once you get sugar out of your body foods will taste better. Sugar dampens your taste buds.
  • As you drift toward nutritional ketosis you do need to increase your salt intake. This is due to the fact that insulin causes salt retention and as you follow an LCHF lifestyle you produce less insulin and therefore require a slightly higher salt intake.

Find out more about Gary Fettke here...

 

This Episode bought to you by OptimOZ.com.au

PERFORM BETTER AND LIVE EVERY MOMENT OF LIFE TO ITS FULLEST

Use promo code: OPTIMOZLOWCARBISLAND for 10% off any order for first time customers.

OptimOZ.com.au:  Australia’s best online store to support a ketogenic lifestyle.

PRODUCTS INCLUDE:

PrimalCollective: Keto-friendly products: 

FATs (Ghee and the Ghee/Coconut Oil Combo)

Organic Turmeric+ (anti-inflammatory support supplement, very popular with people suffering from joint pain) and our new product

Omega 3 (EPA/DHA) from a sustainable plant source (Most people associate plant Omega 3s with ALA. However, Marine Algae is a source of DHA/EPA. It is far more sustainable. We batch test regularly to ensure no rancidity (common problem with fish oils), no heavy metals and that our supplement delivers on the fatty acid profile promised.

Buy Bulletproof Coffee and supplements in Australia from OptimOZ.com.au

Episode 002 Jimmy is back to talk Ketosis

In Episode 002 of The Low Carb Island Podcast your hosts Derek Smith and Telaine Feeney chat with LCHF & Keto Expert Jimmy Moore.

Following up on Episode 001 the conversation goes to a deeper level discussing Nutritional Ketosis, Ketoacidosis, Keto Flu, Exercise and Weight Loss.

Be sure to check out Jimmy Moore's great books Keto Clarity & Cholesterol Clarity. Visit livinlavidalowcarb.com, Audiobook available at Audible.com. Also available from Low Carb Downunder

Episode 001 with Guest Jimmy Moore

Jimmy Moore of Livin' Lavida Low Carb shares his story. After being told by one of his students in 2003 "Mr Moore you're FAT'. Jimmy came to the decision he had to do something about his 210kg weight. Fast forward 12 years and Jimmy Moore is one of the worlds most recognised LCHF experts.

Be sure to check out Jimmy Moore's great books Keto Clarity & Cholesterol Clarity. Visit livinlavidalowcarb.com, Audiobook available at Audible.com. Also available from Low Carb Downunder

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