Carbs and Diabetes – tracking and counting carbs

July 14th, 2017

Now that you understand how low-carb diets work and the type of results you can expect from following this way of eating, it’s time to learn all about creating a low-carb lifestyle.

First off, to achieve and maintain great blood sugar levels, it’s important to track how many carbs you take in at each meal and to know how to calculate the amount of carbs you’re taking in.

Tracking your carb intake

There are a number of options for tracking your carb intake, and you may want to try them out to see which one is the best fit for you.

The easiest and most efficient way to track carbs is to use an online food diary or app. These will also help ensure you’re getting the right amount of protein and not going overboard with calories, which you’ll learn about a little later in the course.

What’s more, many of them are available at no charge. The most popular free food tracking systems include:

To get started, you simply sign up for an account and answer a few basic background questions.

You can then enter the foods you eat at each meal into the website or app, and the program will keep a running total of your carb intake.

Most of these programs will calculate your daily carbs goal based on consuming 45-60% of calories as carbs, or about 225-300 grams per day.

Obviously, this is much too high for optimal blood sugar control.

Fortunately, you can manually set your daily carbs goal to whatever value you wish. You’ll see recommendations for setting your carbs goal at the end of this section.

Another option for tracking the carbs you eat is to keep a written diary and look up the values for each food by using the USDA Food Composition Database.

However, this is much more time consuming.

Accurate carb tracking

Importantly, the amount of food you enter into your tracking program or written diary needs to be accurate. It’s human nature to underestimate the amount of food we consume. Almost everyone does it.

Although this isn’t a problem for some foods, it may be for others — including some low-carb-friendly ones. For instance, estimating your portion of salad greens at 1 cup when it is actually 2 cups results in less than 0.5 extra gram of net carb consumed, which won’t affect your blood sugar.

However, thinking that you’re eating 1/3 cup of peanuts (6.5 grams of net carbs) when you’re actually taking in 2/3 cup (13 grams of net carbs) could cause a larger-than-expected blood sugar rise.

In addition, the extra 300 calories could interfere with your weight loss or maintenance goals. Weighing most of your food on a food scale or using measuring spoons or cups — at least initially — can be extremely helpful for verifying that the amount of carbs you’re taking in matches what you record in your food diary.

Calculating net carbs

When tracking carbs, it’s important to count only those that are actually digested and absorbed into your bloodstream.

As you may recall from Section 2.2 in Part 2, fiber that occurs naturally in food can have neutral or beneficial effects on your blood sugar, depending on the type. It does not raise blood sugar.

Therefore, you can subtract all naturally-occurring fiber from total carbs in order to calculate the “net” or digestible carbs that can impact your blood sugar.

Formula to calculate net carbs:

Total carbs – fiber = net carbs

Unfortunately, most tracking programs don’t distinguish between total and net carbs, so you’ll need to set a total carbs goal and manually subtract the fiber from your total carbs intake.

For example, this is a daily tally from MyFitnessPal:

The top line is the actual number of calories, carbs and other nutrients consumed, and the line below it is the daily goals for each of these values.

Although the actual total carbs intake for the day is 72 grams, 37 of these come from fiber, which can be subtracted.

Using the formula above, the net carbs intake is 35 grams:

72 grams (total carbs) – 37 grams (fiber) = 35 grams of net carbs

You shouldn’t expect to hit your daily carbs goal precisely every day, as this number will fluctuate depending on what you eat. This is perfectly normal and healthy.

However, you’re more likely to achieve and maintain good blood sugar control with a limit of 30-45 grams of net carb per day, with about 10-15 grams at each meal.

In addition, aiming for at least 25 grams of fiber per day may help improve your blood sugar even more.

In the next sections, you’ll learn which foods should be included and which ones should be avoided on your low-carb lifestyle.

Foods to include

There are many delicious, healthy foods that can and should be part of your low-carb lifestyle.

Ideally, you should try to include a wide variety of foods from this list in your diet.

Basic carb counts are provided for different categories of foods below. However, since carb content will vary depending on the specific type of food and the way it’s prepared, it’s best to use your food diary app, website, or the USDA Food Composition Database to get the most detailed and accurate information.

Less-healthy choices are marked with an asterisk, meaning they are okay to consume occasionally but shouldn’t be eaten every day for optimal health, regardless of their minimal carb content.

Protein

Meat and seafood (no carbs)
  • Beef

  • Poultry, including skin

  • Pork

  • Lamb

  • Game

  • Fish

  • Shellfish

  • Processed meat, such as bacon, sausage and cold cuts*

Dairy and eggs
  • Cheese (1 gram carb per ounce/30 grams)

  • Whey protein powder (1-2 grams net carb per scoop)

  • Plain Greek yogurt (3 grams carb per 3.5 ounces/100 grams)

  • Cottage cheese (3 grams carb per 3.5 ounces/100 grams)

  • Ricotta cheese (3 grams carb per 3.5 ounces/100 grams)

  • Eggs (1 gram carb per 2 large)

Nuts, seeds and legumes (1-4 grams net carb per ounce/30 grams)
  • Almonds and natural almond butter

  • Brazil nuts

  • Hazelnuts

  • Macadamia nuts

  • Pecans

  • Peanuts and natural peanut butter

  • Walnuts

  • Chia seeds

  • Flaxseeds

  • Hemp seeds

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower seeds

Fats (no carbs)

  • Butter

  • Cream

  • Cream cheese

  • Sour cream

  • Olive oil

  • Coconut oil

  • MCT oil

  • Mayo made with healthy oils on list

  • Lard

  • Tallow

Vegetables and fruits

Low-carb vegetables (1-5 grams net carb per cup)
  • Avocado

  • Artichoke

  • Asparagus

  • Bell peppers

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Cauliflower

  • Celery

  • Cucumbers

  • Eggplant

  • Green beans

  • Greens (lettuce, kale, spinach, collard greens, mustard greens, turnip greens)

  • Jicama

  • Mushrooms

  • Olives

  • Radishes

  • Tomatoes

  • Yellow Italian squash

  • Zucchini

Moderate-carb vegetables (6-12 grams net carb per cup)
  • Beets

  • Carrots

  • Onions

  • Spaghetti Squash

  • Turnips

Low-Carb Berries and Fruits (6-10 grams net carb per cup)
  • Blackberries

  • Coconut

  • Cranberries

  • Raspberries

  • Rhubarb

  • Strawberries

Moderate-Carb Berries and Fruits (11-16 grams net carb per cup)
  • Apple

  • Blueberries

  • Cantaloupe, sliced

  • Cherries

Condiments and miscellaneous foods (0-2 grams net carb per ounce/30 grams)

  • Herbs

  • Garlic and shallots

  • Spices

  • Lemon juice

  • Mustard

  • Hot Sauce

  • Salsa

  • Cocoa

  • Dark chocolate (minimum 85% cacao)

  • Vinegar

  • Pickles

  • Shirataki noodles

Sweeteners (less than 1 gram net carb per Tablespoon)

  • Stevia

  • Monk fruit

  • Erythritol

  • Xylitol

  • Artificial sweeteners (Splenda, Equal, saccharin, acesulfame K) *

Beverages

  • Coffee, regular and decaf

  • Tea, black, green, oolong and herb

  • Sparkling water, plain or sweetened with stevia or erythritol

  • Unsweetened almond or coconut milk

  • Dry red or white wine (2-3 grams carb per 4 ounces/120 ml)*

  • Liquor/spirits (0 grams carb per 1.5 ounces/45 ml)*

  • Optional: Less-healthy choices; consume occasionally

Quite a list of tasty, satisfying foods and beverages, isn’t it? You’ll learn about how to plan well-balanced, low-carb meals that incorporate these foods very soon.

But first, let’s take a look at the foods and beverages you should avoid on a low-carb lifestyle in the next section.

Foods to avoid

In order to get your blood sugar under control and keep it there, you need to avoid consuming high-carb foods.

You’re probably aware that sweets and snack foods like cookies, candy and pretzels have no place in a healthy low-carb diet for diabetes.

However, there are other foods that may be nutritious but simply contain too many carbs for people with blood sugar issues. You should stay away from these as well. A few examples include whole grains, fruit and milk.

In addition, there are several types of fat that are carb-free yet are highly processed and may lead to other health problems. For that reason, they shouldn’t be included in your diet.

Here is a list of foods to avoid on your low-carb lifestyle.

Grains, legumes and starchy vegetables (including whole-grain and gluten-free)

    • Bread, bagels, buns, rolls, tortillas, etc.

    • Cakes, cookies and other baked goods

    • Breakfast cereals, including oatmeal and cream of wheat

    • Rice

    • Pasta

    • Quinoa and other grains

    • Corn

    • Beans, other than green beans

    • Lentils

    • Peas

    • Potatoes

    • Sweet potatoes/yams

    • Taro

Fruits

    • All fruits other than those included in the previous section of foods to include

Dairy

    • Milk, including non-fat, low-fat, and full-fat varieties

    • Ice cream and gelato

    • Frozen yogurt

    • Sweetened yogurt

    • “Light” yogurt

    • Fat-free ricotta cheese

    • Fat-free cream cheese

Sweets and Sweeteners

    • Sugar

    • Honey

    • Agave nectar

    • Maple syrup

    • Coconut sugar

    • Anything that contains any of the sweeteners above

Unhealthy Fats and Oils

    • Trans fats (look for the term “partially hydrogenated” in the ingredients list)

    • Canola oil

    • Cottonseed oil

    • Corn oil

    • Grape seed oil

    • Soybean oil

    • Safflower oil

    • Sunflower oil

    • Margarines made with any of the oils above

Beverages

    • Soda and other sugar-sweetened beverages, like sweetened iced tea

    • Sweetened coffee and tea drinks

    • Fruit juice

    • Sports drinks, like Gatorade

    • Beer

    • Sweet wines

    • Mixed alcoholic drinks

This list may contain several of your favorite foods, including some you may have thought were good for you.

Although it may be tough to give up foods you like, it is definitely worth the tradeoff for helping keep your blood sugar well controlled, increasing your energy levels, reducing hunger and further improving your quality of life.

What’s more, there are a number of healthy low-carb alternatives for many of the foods on this list, which you’ll soon learn about.

Overall, it’s best to focus on the many delicious, filling foods that you can enjoy on a low-carb diet rather than thinking about those you should avoid.

Calculating protein needs

Protein is an incredibly important nutrient.

As discussed in Part 2.3, high protein intake can help you feel full for hours after eating, increase your metabolism and preserve muscle mass (51, 52, 53).

In addition, most high-protein foods provide minimal carbs, if any, and don’t raise blood sugar.

For all of these reasons, getting plenty of protein can be very beneficial for managing diabetes or prediabetes.

How much protein do you need?

Similar to carbs, the amount of protein you consume should fall within a range. You don’t need to consume the exact same amount of protein every day. This is unnecessary, and from a practical standpoint it would be very difficult to do.

Generally speaking, you should try to consume about 1.2 to 1.6 grams of protein per kg (0.55 to 0.73 grams of protein per pound) of ideal body weight.

Here are the steps for calculating your protein intake:

If you are at your ideal or goal weight:

Multiply your weight in pounds by 0.55 to 0.73 to get your daily protein goal range:

Example: 150 lbs x 0.55-0.73 = 83-110

Your daily protein goal range is 83-110 grams.

If you are overweight or obese:
  1. Use this Ideal Body Weight Calculator to determine your ideal weight range, based on your height, gender, and frame size.

Example: Your ideal body weight is estimated to be 136-141 pounds.

  1. Determine your average ideal body weight by adding the weights together and dividing by 2:

136 + 141 = 277 divided by 2 = 139 pounds

  1. Multiply your average ideal body weight by 0.55 to 0.73 to get your daily protein goal range:

139 x 0.55-1.75 =76-101

Your daily protein goal range is 76-101 grams.

How should protein be divided up during the day?

As discussed previously, your body breaks down the protein you eat into amino acids that are used for muscle health and many other functions.

These amino acids appear to be used most efficiently when protein is consumed at least twice a day and preferably three times a day (141).

In addition, research suggests that consuming at least 25 grams of protein per meal may be most effective for controlling appetite, improving body composition and potentially reducing heart disease risk factors (142).

Therefore, you should aim to include a good protein source at every meal to maximize protein’s beneficial effects.

Protein content of foods

Again, it’s always best to look up nutrition data for specific food items in an online database or app. However, here is an overview of the amount of protein contained in common foods:

    • Meat, poultry and seafood: 5-7 grams per ounce (30 grams), depending on how much fat they contain. Lean meats are higher in protein than fatty ones.

    • Cheese: 5-7 grams per ounce (30 grams)

    • Cottage cheese, Greek yogurt and ricotta cheese: 10-12 grams per 3.5 ounces (100 grams)

    • Eggs: 6.5 grams per large egg

    • Nuts: 4-6 grams per ounce (30 grams)

Now that you know your daily protein target range and the benefits of spreading it throughout the day, you’re ready to learn about balanced meal planning in the next section.

Balanced meal planning

Following a low-carb lifestyle can have profound effects on your blood sugar and overall health.

However, simply counting carbs isn’t enough.

In order to maintain great blood sugar control and enjoy all the benefits connected to this way of eating, your meals must contain the right balance of nutritious carbs, high-quality protein and healthy fat.

Carbs

    • Aim for 5 to 15 grams of net carbs at each meal.

    • Include a variety of low-carb, high-fiber vegetables.

    • Add other high-fiber options, such as nuts, seeds and berries

    • Try to make your plate as colorful as possible. For instance, include bell peppers, tomatoes and other vegetables in your salad rather than just greens.

    • Remember that some dairy protein foods contain carbs. For instance, if you eat 7 ounces (200 grams) of plain Greek yogurt, be sure to add 6 grams of carb to your meal total.

Protein

    • Eat about 25-35 grams of protein at each meal, which is roughly 4-6 ounces (114-170 grams) of meat.

    • Don’t feel that you must eat meat at every meal. For a quick vegetarian meal that provides about 30 grams of high-quality protein, have a three-egg omelette with vegetables and cheese.

    • Choose fresh meat and poultry instead of processed items whenever possible.

    • Organic, naturally-raised meat, dairy and eggs are ideal from a health and humanitarian standpoint. However, you’ll still get many benefits from consuming non-organic protein sources.

    • Eat fatty fish like salmon, sardines, herring and mackerel at least twice a week, preferably more often. These are the best sources of the

heart-healthy long-chain omega-3 fats that most people don’t get enough of.

Fat

    • Although more than half of the calories in your low-carb diet will come from fat, it isn’t always necessary to add fat at meals. For instance, if your meal includes fatty meat or cheese and avocados, nuts or olives, you’re likely already getting plenty of fat.

    • Use olive oil, butter and coconut oil for cooking meat or sautéing vegetables.

    • Great salad dressing options include olive oil and vinegar or blue cheese, Caesar and other creamy dressings. Avoid sweet creamy dressings like honey mustard and Thousand Island, as well as those that contain vegetable or seed oils.

    • Combine healthy mayo with a hard-boiled egg, canned fish, greens and chopped veggies for a quick and filling salad.

Snacks

Snacks are entirely optional a low-carb diet. You are actually not likely to become hungry between meals, even if they are several hours apart.

However, if you do get hungry, it’s okay to have a small very-low-carb snack, such as:

    • 1 ounce (30 grams) cheese

    • 10-15 olives

    • 1 hard-boiled egg

    • 1 ounce (30 grams) of nuts

Learning to plan well-balanced low-carb meals

Hopefully, you’re excited about the wide variety of tasty, satisfying,

well-balanced meals that can be enjoyed on a low-carb lifestyle which will help lower your blood sugar and keep you in great health for years to come.

Although getting the hang of planning meals without a starch component can take a little time, it will soon become second nature.

To help you get started, there’s a two-week sample meal plan in the next section which you can follow as is or customize to suit your personal food preferences and needs.

  1. day sample meal plan

Below you’ll find sample menus for 14 days that follow the guidelines in the previous section on meal planning.

Here are a few tips for getting started:

    • Complete nutrition information is included for each meal, which contain about 5-15 grams of net carbs and 25-40 grams of protein.

    • If you prefer to eat a slightly smaller or larger amount of protein and/or carbs at some meals, you can adjust the amounts as needed by using MyFitnessPal or another food tracker.

    • Any foods that you dislike, are allergic to or don’t have on hand can be substituted with another item in the same category of Section 4.2, “Foods to include”.

    • All recipes with asterisks are included at the end of this section.

    • Enjoy water or other carb-free beverages at meals (with up to 1 Tablespoon of heavy cream or half and half in coffee or tea).

Day 1
Breakfast: Spinach Omelet
    • 3 large eggs, 1 ounce (30 grams) of cheddar cheese, and 2 cups spinach cooked in 1 Tablespoon coconut oil

    • 1 cup raspberries with 2 Tablespoons whipped cream

605 Calories, 10 g Net Carbs (19 g Total Carbs, 9 g Fiber), 29 g Protein, 46 g Fat

Lunch: Roast Turkey Salad
  • 4 oz (114 grams) roast turkey, one-half medium sliced avocado, 1 cup chopped red bell pepper, 1 cup chopped yellow bell pepper, 2 Tablespoons olive oil and 1 teaspoon apple cider vinegar

615 Calories, 12 g Net Carbs (23 g Total Carbs, 11 g Fiber), 29 g Protein, 48 g Fat

Dinner: Grilled Salmon with Green Beans
  • 6 ounces (170 grams) grilled salmon

  • 1 cup green beans cooked with 1 Tbsp butter

  • 1 ounce (30 grams) 85% dark chocolate

576 Calories, 13 g Net Carbs (22 g Total Carbs, 9 g Fiber), 37 g Protein, 38 g Fat

Daily totals:

1800 Calories, 13 g Net Carbs (64 g Total Carbs, 35 g Fiber), 95 g Protein, 132 g Fat

Day 2

Breakfast: Leprechaun Protein Smoothie*

493 Calories, 9 g Net Carbs (26 g Total Carbs, 17 g Fiber), 27 g Protein, 37 g Fat

Lunch: Caprese Salad
  • 4 ounces (114 grams) cherry tomatoes, 3.5 ounces (100 grams) fresh mozzarella, 1/4 cup chopped fresh basil leaves, 1 Tablespoon olive oil, 1 teaspoon balsamic vinegar

  • 1.5 ounces (43 grams) almonds

662 Calories, 13 g Net Carbs (21 g Total Carbs, 8 g Fiber), 28 g Protein, 57 g Fat

Dinner: Low-Carb Chicken with Marinated Mushrooms*

  • Chia Seed Cocoa Almond Pudding*

500 Calories, 8 g Net Carbs (18 g Total Carbs, 10 g Fiber), 38 g Protein, 34 g Fat

Daily totals:

1655 Calories, 30 g Net Carbs (65 g Total Carbs, 35 g Fiber), 93 g Protein, 128 g Fat

Day 3
Breakfast: Eggs with Sautéed Broccoli
  • 3 large eggs cooked in 1 teaspoon butter

  • 1.5 cups broccoli sautéed in 2 teaspoons olive oil

  • 1 ounce (30 grams) peanuts

500 Calories, 9 g Net Carbs (14 g Total Carbs, 5 g Fiber), 29 g Protein, 49 g Fat

Lunch: Salmon Salad with Avocado and Veggies
  • 4 ounces (114 grams) canned salmon mixed with one-half medium avocado, 1 cup chopped red pepper and 1 cup chopped cucumber

  • 1 ounce (30 grams) hazelnuts

515 Calories, 12 g Net Carbs (24 g Total Carbs, 12 g Fiber), 32 g Protein, 35 g Fat

Dinner: Paleo Cauliflower Hamburger Casserole***

  • 1 ounce (30 grams) 85% dark chocolate

618 Calories, 15 g Net Carbs (27 g Total Carbs, 12 g Fiber), 42 g Protein, 41 g Fat

*** Prepare extra for the next day’s lunch

Daily totals:

1635 Calories, 36 g Net Carbs (65 g Total Carbs, 29 g Fiber), 103 g Protein, 125 g Fat

Day 4
Breakfast: Cinnamon Flaxseed Pudding*
  • 1/2 cup blackberries

535 Calories, 10 g Net Carbs (19 g Total Carbs, 9 g Fiber), 30 g Protein, 43 g Fat

Lunch: Leftover Paleo Cauliflower Hamburger Casserole*
  • 1/2 cup strawberries with 2 Tablespoons whipped cream

518 Calories, 13 g Net Carbs (22 g Total Carbs, 9 g Fiber), 40 g Protein, 33 g Fat

Dinner: Parmesan Chicken*

720 Calories, 9 g Net Carbs (13 g Total Carbs, 4 g Fiber), 44 g Protein, 57 g Fat

***Prepare entire recipe, which makes 6 two-piece servings

Daily totals:

1775 Calories, 32 g Net Carbs (54 g Total Carbs, 22 g Fiber), 113 g Protein, 133 g Fat

Day 5

Breakfast: Cheesy Italian Omelette*

  • 1/2 cup blueberries with 2 Tablespoons whipped cream

540 Calories, 12 g Net Carbs (16 g Total Carbs, 4 g Fiber), 34 g Protein, 42 g Fat

Lunch: Two-Minute Yogurt Avocado Salad*
  • Chia Seed Cocoa Almond Pudding*

560 Calories, 15 g Net Carbs (29 g Total Carbs, 14 g Fiber), 31 g Protein, 45 g Fat

Dinner: Shrimp and Brussels Sprouts
  • 6 ounces (170 grams) grilled shrimp *** with 1 Tablespoon butter

  • 1 cup Brussels sprouts roasted with 1 Tablespoon olive oil

  • 1 cup raspberries with 2 Tablespoons whipped cream

520 Calories, 14 g Net Carbs (26 g Total Carbs, 12 g Fiber), 41 g Protein, 29 g Fat

Daily totals:

1600 Calories, 41 g Net Carbs (71 g Total Carbs, 30 g Fiber), 106 g Protein, 116 g Fat

*** Grill additional shrimp for the next day’s lunch

Day 6

Breakfast: Low-Carb Chocolate Peanut Butter Smoothie*

460 Calories, 8 g Net Carbs (15 g Total Carbs, 7 g Fiber), 32 g Protein, 35 g Fat

Lunch: Grilled Shrimp Salad
  • 4 ounces (114 grams) grilled shrimp over 2 cups mixed greens and 1 cup cherry tomatoes with 2 Tablespoons olive oil and 1 teaspoon lemon juice

  • 1 ounce (30 grams) almonds

575 Calories, 10 g Net Carbs (18 g Total Carbs, 8 g Fiber), 33 g Protein, 43 g Fat

Dinner: Sheet Pan Chicken Fajitas*

  • 3 ounces (85 grams) guacamole

  • Sugar-Free Peanut Butter Fudge* (2 pieces)

620 Calories, 8 g Net Carbs (16 g Total Carbs, 8 g Fiber), 30 g Protein, 55 g Fat

Daily totals:

1660 Calories, 26 g Net Carbs (49 g Total Carbs, 23 g Fiber), 106 g Protein, 116 g Fat

Day 7
Breakfast: Cinnamon Flaxseed Pudding*
  • 1/2 cup blackberries

535 Calories, 10 g Net Carbs (19 g Total Carbs, 9 g Fiber), 30 g Protein, 43 g Fat

Lunch: Healthy Mackerel Salad*

  • 1/2 cup strawberries

635 Calories, 12 g Net Carbs (22 g Total Carbs, 10 g Fiber), 28 g Protein, 50 g Fat

Dinner: Steak and Grilled Vegetables

  • 6 ounces (170 grams) steak

  • 1 cup sliced zucchini and 1 cup sliced eggplant grilled with 2 Tablespoons olive oil

  • 1 ounce (30 grams) 85% dark chocolate

675 Calories, 14 g Net Carbs (21 g Total Carbs, 7 g Fiber), 38 g Protein, 43 g Fat

Daily totals:

1850 Calories, 36 g Net Carbs (62 g Total Carbs, 26 g Fiber), 96 g Protein, 136 g Fat

Day 8
Breakfast: Eggs with Sautéed Spinach
  • 3 large eggs cooked in 1 teaspoon butter

  • 2 cups spinach sautéed in 2 teaspoons coconut oil

  • 1 cup raspberries topped with 1/4 cup Greek yogurt and 2 Tablespoons chopped walnuts

535 Calories, 11 g Net Carbs (21 g Total Carbs, 10 g Fiber), 30 g Protein, 38 g Fat

Lunch: Bunless Cheeseburger with Avocado Slices
  • 4 ounces (114 grams) grilled ground beef, 1 ounce cheddar cheese, 1 medium sliced tomato and 1/2 medium sliced avocado

  • 1 cup strawberries

550 Calories, 14 g Net Carbs (23 g Total Carbs, 9 g Fiber), 31 g Protein, 38 g Fat

Dinner: One-Pan Low-Carb Greek Skillet Chicken***

  • Sugar-Free Peanut Butter Fudge* (2 pieces)

***Make enough for next day’s lunch

640 Calories, 10 g Net Carbs (13 g Total Carbs, 3 g Fiber), 39 g Protein, 46 g Fat

Daily totals:

1725 Calories, 35 g Net Carbs (57 g Total Carbs, 22 g Fiber), 100 g Protein, 122 g Fat

Day 9

Breakfast: Leprechaun Protein Smoothie*

495 Calories, 9 g Net Carbs (26 g Total Carbs, 17 g Fiber), 27 g Protein, 37 g Fat

Lunch: Leftover One-Pan Low-Carb Greek Skillet Chicken*
  • 1 cup raspberries with 2 Tablespoons whipped cream and 1/4 cup chopped pecans

605 Calories, 15 g Net Carbs (25 g Total Carbs, 10 g Fiber), 37 g Protein, 43 g Fat

Dinner: Grilled Salmon with Brussels Sprouts***

5 ounces (140 grams) grilled salmon

1 cup Brussels sprouts roasted with 1 Tablespoon olive oil 1 ounce (30 grams) 85% dark chocolate

682 Calories, 14 g Net Carbs (22 g Total Carbs, 8 g Fiber), 36 g Protein, 50 g Fat

***Grill enough salmon for next day’s lunch

Daily totals:

1780 Calories, 38 g Net Carbs (73 g Total Carbs, 35 g Fiber), 100 g Protein, 130 g Fat

Day 10

Breakfast: Cream Cheese Pancakes*

  • 1 cup blackberries topped with 1/4 cup Greek yogurt and 2 Tablespoons chopped walnuts

525 Calories, 13 g Net Carbs (22 g Total Carbs, 9 g Fiber), 25 g Protein, 39 g Fat

Lunch: Salmon Salad

  • 5 ounces (140 grams) leftover grilled salmon mixed with one-half medium avocado, 1 cup chopped red pepper and 1 cup chopped cucumber

  • Chia Seed Cocoa Almond Pudding*

530 Calories, 13 g Net Carbs (30 g Total Carbs, 17 g Fiber), 38 g Protein, 32 g Fat

Dinner: Prawn and Noodle Stir-Fry*

  • Sugar-Free Peanut Butter Fudge* (2 pieces)

670 Calories, 12 g Net Carbs (17 g Total Carbs, 5 g Fiber), 27 g Protein, 58 g Fat

Daily totals:

1725 Calories, 38 g Net Carbs (69 g Total Carbs, 31 g Fiber), 90 g Protein, 129 g Fat

Day 11
Breakfast: Cinnamon Flaxseed Pudding*
  • 1/2 cup raspberries

535 Calories, 10 g Net Carbs (19 g Total Carbs, 9 g Fiber), 30 g Protein, 43 g Fat

Lunch: Roast Turkey Salad
  • 4 oz (114 grams) roast turkey, one-half medium sliced avocado, 1 cup chopped red bell pepper, 1 cup chopped yellow bell pepper, 2 Tablespoons olive oil and 1 teaspoon apple cider vinegar

615 Calories, 12 g Net Carbs (23 g Total Carbs, 11 g Fiber), 29 g Protein, 48 g Fat

Dinner: Beef Zucchini Burgers with Feta Sauce*

645 Calories, 9 g Net Carbs (23 g Total Carbs, 14 g Fiber), 43 g Protein, 44g Fat

Daily totals:

1800 Calories, 31 g Net Carbs (65 g Total Carbs, 34 g Fiber), 102 g Protein, 135 g Fat

Day 12

Breakfast: Low-Carb Green Omelette

  • 1 cup blackberries

585 Calories, 14 g Net Carbs (24 g Total Carbs, 10 g Fiber), 45 g Protein, 35g Fat

Lunch: Two-Minute Yogurt Avocado Salad*

10 macadamia nuts

550 Calories, 13 g Net Carbs (20 g Total Carbs, 7 g Fiber), 28 g Protein, 43 g Fat

Dinner: Trout with Green Beans

5 ounces (140 grams) grilled trout

1 cup green beans with 1 Tablespoon butter

  • Sugar-Free Peanut Butter Fudge* (2 pieces)

640 Calories, 7 g Net Carbs (12 g Total Carbs, 5 g Fiber), 36 g Protein, 52 g Fat

Daily totals:

1775 Calories, 34 g Net Carbs (56 g Total Carbs, 22 g Fiber), 109 g Protein, 130 g Fat

Day 13

Breakfast: Blueberry Vanilla Yogurt Protein Shake* 1 ounce (30 grams) almonds

625 Calories, 13 g Net Carbs (18 g Total Carbs, 5 g Fiber), 38 g Protein, 48 g Fat

Lunch: Bunless Cheeseburger with Avocado Slices
  • 4 ounces (114 grams) grilled ground beef, 1 ounce cheddar cheese, 1 medium sliced tomato and 1/2 medium sliced avocado

  • 1 cup strawberries with 2 Tablespoons whipped cream

600 Calories, 14 g Net Carbs (23 g Total Carbs, 9 g Fiber), 31 g Protein, 44 g Fat

Dinner: Green Chile and Chicken Mock Enchilada Casserole***

520 Calories, 9 g Net Carbs (27 g Total Carbs, 18 g Fiber), 38 g Protein, 28 g Fat

***Make enough for the next day’s lunch

Daily totals:

1745 Calories, 36 g Net Carbs (68 g Total Carbs, 32 g Fiber), 107 g Protein, 120 g Fat

Day 14
Breakfast: Eggs with Sautéed Veggies
  • 3 large eggs cooked in 1 teaspoon butter

  • 1 cup mushrooms and 1 cup spinach cooked in 2 teaspoons coconut oil

  • 1 cup blackberries topped with 1/4 cup Greek yogurt and 2 Tablespoons chopped pecans

560 Calories, 12 g Net Carbs (23 g Total Carbs, 11 g Fiber), 31 g Protein, 38 g Fat

Lunch: Leftover Green Chile and Chicken Mock Enchilada Casserole***

1 ounce (30 grams) hazelnuts

525 Calories, 11 g Net Carbs (18 g Total Carbs, 7 g Fiber), 34 g Protein, 37 g Fat

Dinner: Grilled Salmon with Cucumber Olive Salad
  • 4 ounces (114 grams) grilled salmon

  • 1 cup chopped cucumber and 8 Kalamata olives with 1 Tablespoon olive oil and 1 teaspoon lemon juice

  • Sugar-Free Peanut Butter Fudge* (2 pieces)

700 Calories, 7 g Net Carbs (10 g Total Carbs, 3 g Fiber), 29 g Protein, 61 g Fat

Daily totals:

1785 Calories, 30 g Net Carbs (51 g Total Carbs, 21 g Fiber), 94 g Protein, 136 g Fat

Recipes

Chia Seed Cocoa Almond Pudding

Number of Servings: 1 Ingredients:

1 Tbsp chia seeds

1 teaspoon almond butter 2 tsp cocoa powder

1 tsp cinnamon

½ tsp sea salt

Natural sweetener of choice, to taste

Directions:

  1. Mix chia seeds with ½ cup water and let soak at least 4 hours.

  1. Stir in remaining ingredients.

150 calories, 3 g Net Carbs (11 g Total Carbs, 8 g Fiber), 4 g Protein, 13 g Fat

Cinnamon Flaxseed Pudding Number of Servings: 1 Ingredients:

8 ounces (225 grams) cottage cheese 2 teaspoons MCT oil

1 Tbsp ground flaxseed

½ tsp cinnamon

¼ cup chopped pecans

Sugar-free sweetener of choice, to taste Directions:

Combine all ingredients in small bowl.

460 calories, 7 g Net Carbs (12 g Total Carbs, 5 g Fiber), 29 g Protein, 43 g Fat

Two-Minute Yogurt Avocado Salad

Number of Servings: 1

Ingredients:

  1. 1/2 cups arugula or salad greens of choice 8 ounces (225 grams) plain Greek yogurt 1/2 medium avocado

  2. tsp olive oil 1/2 tsp sea salt Directions:

  1. Place arugula in bowl.

  1. Top with remaining ingredients and mix well to combine.

450 calories, 12 g Net Carbs (18 g Total Carbs, 6 g Fiber), 27 g Protein, 32 g Fat

Recipe links

Breakfast Leprechaun Protein Smoothie Cheesy Italian Omelette

Low-Carb Chocolate Peanut Butter Smoothie Cream Cheese Pancakes

Low-Carb Green Omelette Blueberry Vanilla Yogurt Protein Shake Lunch

Healthy Mackerel Salad

Dinner

Low-Carb Chicken with Marinated Mushrooms Paleo Cauliflower Hamburger Casserole Parmesan Chicken

Sheet Pan Chicken Fajitas

One-Pan Low-Carb Greek Skillet Chicken Prawn and Noodle Stir-Fry Beef Zucchini Burgers with Feta Sauce Green Chile and Chicken Mock Enchilada Casserole Dessert

Sugar-Free Peanut Butter Fudge Pumpkin Pie Keto Chia Pudding Vanilla Sugar-Free Chia Pudding

Grocery list

Below is a grocery list for the foods you’ll need for the two-week meal plan, along with some staples to have on hand at all times.

Notes:

  • Although the linked recipes may be based on more than one serving size, the quantities provided in the shopping lists below are based on the amount needed for one person. Be sure to increase the ingredient amounts as needed if purchasing food for additional people.

  • Heavy whipping cream is fluid and can be used in coffee, recipes and for making whipped cream. 1 tablespoon of fluid heavy cream yields 2 tablespoons of whipped cream.

  • Some recipes may specify low-fat or reduced-fat cream cheese or sour cream; however, you should select full-fat dairy products whenever possible.

  • Feel free to substitute the amount of spices, salt, sweetener, etc., to your liking

  • Remember that the 14-day plan is meant to be a guide for preparing healthy, balanced low-carb meals. It’s absolutely fine to create your own meals using foods from the “Foods to include” list in similar quantities instead.

Staple foods to have on hand

Coconut oil MCT oil Olive oil

Apple cider vinegar Balsamic vinegar Red wine vinegar Cinnamon

Cumin Paprika Oregano

Pumpkin pie spice Dijon mustard

Garlic powder Hot sauce

Olives, green and Kalamata Dark chocolate (85% cocoa) Cocoa powder

Sugar-free vanilla whey protein powder Vanilla extract

Stevia (liquid), erythritol and/or monk fruit sweetener Salt

Pepper

Grocery list for week 1: Days 1-7

Meat, poultry & seafood

Ground beef: 8 ounces (225 grams)

Beef steak: 6 ounces (170 grams)

Roast turkey: 4 ounces (114 grams)

Chicken breast, boneless and skinless: 2 (4-5 ounces/114-140 grams each) Chicken thighs, boneless and skinless: 2 (2-3 ounces (60-95 ounces each) Mackerel, fresh: 3.5 ounces (100 grams)

Salmon, fresh: 6 ounces (170 grams)

Salmon, canned: 4 ounces (114 grams)

Shrimp, fresh: 10 ounces (285 grams)

Sopressata, prosciutto or salami: 3 thin slices (0.5 ounces/15 grams)

Dairy & eggs

Butter: 3.5 Tablespoons (1.7 ounces/50 grams) Eggs, large: 1 dozen

Cheddar cheese: 1 ounce (30 grams)

Cottage cheese: 16 ounces (455 grams) Plain Greek yogurt: 8 ounces (225 grams)

Fresh mozzarella cheese: 6 ounces (170 grams) Parmesan cheese: 2 Tablespoons (0.33 ounce/10 grams) Heavy whipping cream: 3 ounces (85 ml)

Full-fat coconut milk: 6 ounces (170 ml)

Sugar-free vanilla almond milk: 10 ounces (285 ml)

Vegetables

Avocado: 3 medium

Guacamole: 3 ounces (85 grams) Red bell pepper: 2 small

Yellow bell pepper: 2 small Green bell pepper: 1 small Broccoli: 5 ounces (140 grams)

Brussels sprouts: 1 cup (5 ounces/140 grams) Cauliflower: 1 small head (9 ounces/260 grams) Cucumber, chopped: 1 cup (3.5 ounces/100 grams)

Eggplant, chopped: 1 cup (3.5 ounces/100 grams) Green beans: 2 cups (7 ounces/200 grams) Onion, purple, sliced: 1 Tablespoon

Onion, white, sliced: 2 Tablespoons Spinach, raw: 2.25 cups

Arugula, Romaine and/or other lettuce for salads: 6 cups Cherry tomatoes: 10.5 ounces (300 grams)

Tomato, medium: 1

Marinated artichoke hearts: 3 ounces (85 grams) Mushrooms: 4 ounces (114 grams)

Zucchini, chopped: 1 cup (4.2 ounces/120 grams

Sugar-free tomato sauce or pasta sauce: 2 Tablespoons

Fruits

Blackberries: 1 cup Blueberries: 1/2 cup Raspberries: 2 cups

Strawberries: 1 cup Lemon juice: 2 teaspoons

Nuts, nut butters & seeds

Almonds, whole: 2.5 ounces (70 grams)

Almonds, sliced: 2 Tablespoons (30 grams) Almond flour: 2 Tablespoons

Hazelnuts: 1 ounce (30 grams)

Pecans, chopped: 2 ounces (60 grams)

Peanuts: 1 ounce (30 grams)

Pistachios: 1 ounce (30 grams) Almond Butter: 2 teaspoons

Peanut Butter: 1.25 cups (9 ounces/250 grams) Chia seeds: 2 Tablespoons

Flaxseeds, ground: 2 Tablespoons

Fresh herbs

Basil: 10-12 fresh leaves

Mint: 1 leaf, or to taste (for Leprechaun smoothie) Thyme, chopped: 1/4 tsp

Miscellaneous

Chicken bone broth: 4 ounces (120 ml) Taco seasoning: Dash, or to taste

Grocery list for week 2: Days 8-14

Meat, poultry & seafood

Ground beef: 12 ounces (340 grams)

Roast turkey: 4 ounces (114 grams)

Chicken breast, boneless and skinless: 4 (4-5 ounces/114-140 grams each) Salmon, fresh: 14 ounces (400 grams)

Prawns: 3.5 ounces (100 grams)

Trout: 5 ounces (140 grams)

Dairy & eggs

Butter: 2.5 Tablespoons (1.2 ounce/35 grams)

Eggs, large: 1 dozen

Cheddar cheese: 2.5 ounces (70 grams)

Cottage cheese: 8 ounces (226 grams)

Cream cheese: 3 ounces (85 grams)

Sour cream: 4 Tablespoons (1.8 ounces/48 grams) Feta cheese: 2.5 ounces (2.5 ounces/70 grams) Plain Greek yogurt: 10 ounces (285 grams)

Fresh mozzarella cheese: 2 ounces (60 grams) Ricotta cheese: 2 ounces (60 grams)

Parmesan cheese: 2 Tablespoons (0.33 ounce/10 grams) Heavy whipping cream: 4 ounces (120 ml)

Full-fat coconut milk: 4 ounces (120 ml)

Sugar-free vanilla almond milk: 10 ounces (285 ml)

Vegetables

Avocado: 3 medium Red bell pepper: 1 small

Yellow bell pepper: 1 small Green bell pepper: 1 small

Bean sprouts: 2 ounces (60 grams)

Cucumber, chopped: 2 cups (7 ounces/200 grams) Green beans: 1 cup (3.5 ounces/100 grams)

Kale: 0.5 cup (1 ounce/30 grams) Spinach, fresh: 3.5 cups

Spinach, frozen: 3.5 ounces (100 grams)

Mushrooms: 4 ounces (114 grams)

Asian mushrooms (Oyster, Enoki, etc.): 1.5 ounces (45 grams) Tomatoes, medium: 2

Petite diced tomatoes, canned: 8 ounces (225 grams) Onions, spring: 1 small

Zucchini: 1 small

Fruit

Blueberries, frozen (for smoothie): 0.25 cups (1.5 ounces/40 grams) Blackberries: 3 cups

Raspberries: 2.5 cups

Strawberries: 2 cups Lemon juice: 3 teaspoons Lime juice: 2 teaspoons

Nuts, Nut Butters and Seeds Almonds, whole: 1 ounce (30 grams)

Hazelnuts: 1 ounce (30 grams)

Macadamias: 10

Pecans, chopped: 5.1 ounces (145 grams)

Pistachios: 1 ounce (30 grams) Almond Butter: 2 teaspoons

Peanut Butter: 1.25 cups (9 ounces/250 grams) Chia seeds: 2 Tablespoons

Flaxseeds, ground: 2 Tablespoons Walnuts, chopped: 2 ounces (60 grams) Chia seeds: 3/4 cup

Flaxseeds, ground: 1 Tablespoon

Fresh herbs

Ginger, finely chopped: 1 teaspoon

Mint: 1 leaf, or to taste (for Leprechaun smoothie) Cilantro: small bunch, or to taste

Garlic: 2 cloves

Fresh herbs of choice for Green Omelette, to taste

Miscellaneous

Greek seasoning: 1.5 teaspoon

Shirataki noodles (such as Miracle Noodles): 1 package Dried Thai chili pepper: 1/4 small pepper

Fish sauce: 3 teaspoons

Canned pumpkin puree: 2 ounces (55 grams) Green chile enchilada sauce: 8 ounces (225 grams)

Whole green chiles, canned: 7 ounces (200 grams) Sliced green olives: 1/4 cup

Determining your optimal carb range

How many carbs should you eat per day to keep your blood sugar well controlled?

This is a controversial topic, but the answer is highly individual and should be based on 3 things:

  1. How many carbs your own system can handle

  2. How you feel in terms of energy and overall health

  3. How sustainable the carb limit is long term

How many carbs can you handle?

As discussed previously, 30-45 grams per day is a great starting point and will allow most people to optimize their blood sugar. However, you may find that you need to eat as few as 20 grams per day or might actually be able to handle more than 40 grams per day.

What’s more, your upper carb limit isn’t necessarily related to how long you’ve had diabetes or how much you weigh.

Carb recommendations are usually given as an amount per day. However, it’s the amount per meal that’s important when it comes to controlling blood sugar.

To find out how many carbs you can eat at each meal, you’ll need to use your blood glucose meter to test your blood sugar before and after eating.

This concept is known as “eating to your meter.”

Steps for eating to your meter:
  1. Test your blood sugar immediately before eating a meal.

  2. Eat a meal with a known amount of carbs, such as 15 grams (Remember, you only need to count digestible carbs if you’re eating whole foods, so be sure to subtract the fiber).

  1. Test your blood sugar 1.5-2 hours after starting your meal:

    • If you have prediabetes, check closer to 1.5 hours.

    • If you have diabetes and frequently see high readings after eating, check closer to 2 hours, as this will likely be when your blood sugar peaks.

If your blood sugar either increases by more than 30 mg/dL (1.7 mmol/L) OR goes higher than 139 mg/dL (7.7 mmol/L) after eating, you have exceeded your carb limit for the meal.

If that’s the case, try reducing your carb intake at the next meal by about 5 grams and re-testing.

For example, if you consumed 1 cup of blueberries (18 grams of digestible carb), consume 2/3 of a cup (12 grams digestible carb) next time.

Keep in mind that the increases above are the maximum values that you want to see on your meter.

For even better blood sugar control, you may want to aim to keep your numbers under 120 mg/dL (6.7 mmol/L) 1 or 2 hours after eating.

It may also be a good idea to test at different meals, as you may be able to handle a few more carbs at lunch or dinner than breakfast.

Optimal amount of carbs for energy and health

Generally speaking, the more strictly you cut back on carbs, the lower your blood sugar levels will be.

Most people will get excellent blood sugar results by keeping carbs around 20 grams per day.

However, you may not need to restrict carbs this much or benefit from being so strict all the time.

Although many people thrive on a very-low-carb diet, others may experience a decrease in energy, an increase in constipation or other side effects with extremely low carb intake long term.

Importantly, some of these side effects may occur at the beginning of a very-low-carb diet and may improve as you adapt to it.

However, if they persist, adding in just a few carbs may make all the difference in how you feel and perform mentally and physically.

As long as your numbers remain within the healthy blood sugar range, there’s no reason not to allow yourself more than 20 grams of carb per day.

What carb level is sustainable?

The low-carb way of eating you’re going to be following should be considered a

permanent lifestyle change.

As discussed above, nearly everyone will achieve great results by eating very few carbs. However, some people will find a limit of 20 grams per day very hard to do long term.

When you initially start your low-carb diet, you may be so excited about the positive changes you experience that you don’t mind keeping your carb intake this low.

However, this can change after a few months or years, and you may begin to feel deprived or limited by your food choices.

In addition, some people develop an “all-or-nothing” approach to carbs, which unsurprisingly causes dramatic blood sugar fluctuations, in addition to other health problems.

On the other hand, you may find that you prefer to remain very-low-carb indefinitely and truly feel your best at around 20 grams per day.

Therefore, it’s important to know your own food preferences, lifestyle and how strict you want to be when it comes to carbs.

If consuming 30-40 grams of carb (or more) daily allows you to eat some of your favorite healthy foods while maintaining excellent blood sugar control, you’re more likely to stick with it — and enjoy all the benefits of a healthy low-carb lifestyle for good.

Next, you’ll learn about how to manage some of the some common side effects that can occur on a low-carb diet.

Potential side effects during low-carb adaptation

As you’ve learned, a low-carb lifestyle can provide all sorts of health benefits. What’s more, it will likely also help you feel more energetic.

However, when you first switch over to this way of eating, you may experience some unpleasant side effects that might concern you if you’re not expecting them. This is sometimes referred to as the “Low-Carb Flu,” and it usually lasts anywhere from two days to a week.

In addition, the severity of these side effects varies widely from person to person. In fact, some people don’t have any symptoms at all during the transition.

Side effects of low-carb adaptation include:

  • Fatigue and weakness

  • Dizziness

  • Rapid heartbeat

  • Headache

  • Irritability

  • Increased thirst and urination

  • Increased hunger

  • Bad breath

  • Difficulty sleeping

  • Muscle cramps

  • Constipation

Fortunately, these symptoms are temporary and can be minimized by taking a few proactive steps during the transition phase:

  • Consume a minimum of 2 liters (68 ounces) of water daily: When you eat fewer than 50 grams of net carbs per day, your body increases its urine output significantly. Make sure you drink enough water to replace what is lost. Although 2 liters is the minimum amount to shoot for, you may need even more.

  • Increase your sodium intake: Sodium is excreted in your urine in response to reduced carb consumption. It can be replenished by adding salt to your food, drinking broth or eating foods high in salt, such as olives and cheese. Generally speaking, you will probably need an additional 1000-4000 mg of sodium per day initially. The amount in one teaspoon of salt is 2300 mg.

  • Get plenty of potassium and magnesium: In addition to salt, you lose more potassium and magnesium in your urine during the initial stage of

low-carb adaptation. Low levels of any or all three of these minerals are responsible for many of the low-carb flu symptoms, including muscle cramps. Eating foods rich in potassium and magnesium – such as avocados, nuts, seeds and fish can help. You can also supplement with 300-400 mg of magnesium or up to 1000 mg of potassium daily.

However, if you are taking any medication for blood pressure or other health conditions, speak with your doctor before taking mineral supplements.

  • Avoid strenuous exercise: Although most of the side effects listed above typically last a week or less, it can actually take up to 4 weeks to become fully adapted to using fat and ketones instead of glucose as your primary fuel source for physical activity.

  • Chew mint leaves or sugar-free gum or breath mints: These strategies can improve what’s commonly known as “keto breath” — which is bad breath caused by you breathing out ketones. Although not everyone

experiences this symptom, it is fairly common, especially in the early days of low-carbing.

  • Consume a high-fiber diet: In addition to helping you feel full and keeping your blood sugar well controlled, eating plenty of fiber promotes regular bowel function. High-fiber, low-carb foods include chia seeds, flaxseed, almonds, blackberries, raspberries and cruciferous vegetables.

Important information about changes in blood sugar

A few of the symptoms above – feeling weak, dizzy or hungry – may be partially due to a significant reduction in blood sugar levels.

Let’s say your current blood sugar is often around 180-200 mg/dL (10-11 mmol/L), and after starting a low-carb way of eating, it drops down to 100-120 mg/dL (5.6-6.6 mmol/L).

Although this is a healthy blood sugar range, your body is accustomed levels that are much higher. Therefore, you may experience the same symptoms that occur with truly low blood sugar.

If you aren’t taking any medication, there is no danger of your blood sugar dropping too low. Make sure you’re drinking plenty of water and following the other recommendations in the section above. If you get hungry in between meals and feel weak or dizzy, eat a low-carb, high-protein snack such as nuts, hard-boiled eggs, or cheese.

However, remember that if you are taking insulin or any medications for diabetes or high blood pressure, you’ll need to speak with your doctor about reducing your dosage before beginning your low-carb diet in order to prevent low blood sugar or low blood pressure. Additionally, it’s important to test your blood sugar and blood pressure at home every day once you start the diet in order to determine whether your medication needs to be reduced further or discontinued altogether.

After reviewing the resources and further reading chapter for this section, you’ll be ready to move on to Lifestyle and Diabetes, where you’ll learn how to enhance the benefits of carb restriction by making additional lifestyle changes.

Resources and further reading

Here are some articles about low-carb topics that were not covered in detail in this ebook, but you may still find very helpful.

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First involving remember these basics – increase the total amount of proteins, and reduce the amount of fats and carbs. Research shows, men and women who eat more proteins and less carbs and fats, shed weight faster. So, make a diet chart which includes more lean protein sources and less carbs and fats.

Carbs also cause the blood sugar to spike which signals the body to produce insulin take away the sugar from the bloodstream. This causes the amounts to drop which results in a craving even more carbs to it regress to something easier. Keeping the blood sugar levels at a straight keel means the feelings of hunger are reduced.

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