Today’s post is about eating low carb, and if you haven’t read my latest diet update click here to catch up!
I love eating low carb for many reasons, and after eating a low carb lunch just minutes ago I feel energized, mentally focused, and satisfied to enjoy the rest of my day.
If I’d had a pizza or sandwich on thick bread for lunch, no doubt I’d feel lethargic, foggy, sleepy, and cranky-not to mention my stomach would be grumbling and cramping due to my carbohydrate intolerance at the moment. Yikes!
Since going low carb and having eaten a low carb diet in the past, I understand what works and what doesn’t to keep me fueled and satiated until my next meal. This hasn’t always been easy, and if you sometimes struggle with cravings and a #sweettooth at times, I have the perfect solution for you!
I would be so scared to top my veggie fajita bowl with more than a spoonful of guacamole, and would dread the thought of packing on pounds if I’d indulge.
Does this sound familiar?
If it does, have no fear. I completely understand where you’re coming from, and I am delighted to tell you that you don’t have to fear dietary fat!
Eating fat does so many wonderful things for you;
1. Nourishes your cells and makes your skin glow and become supple
2. Aids in mental clarity and focus-your brain is comprised of at least 60% fat
3. It satiates you so you feel fuller longer
4. It deflects sugary cravings
5. Fat is needed in the diet to allow the body to absorb fat-soluble vitamins properly
6. It lubricates the joints for optimal range of motion and movement
7. Fat helps balance hormones and insulin levels
8. Eating dietary fat aids in optimal digestion and elimination, preventing constipation
9. Women especially need to eat more dietary fat as it’s required for healthy reproductive function
10. It makes your food more flavorful
11. It’s needed for healthy hair and nails, and is vital for your eyesight and heath
12. A Keto Diet (high fat, low carb) is used for people who have epilepsy, and is great for those seeking better mental health and disorders such as Alzheimer’s, ADHD, etc.
If you’re interested in finding out more, this comprehensive post sheds some insight.
I try my best to eat a daily diet comprised of at least 70% fat, 20% carbs, and 10% protein. I don’t calculate and track everything I eat, but I know roughly what I eat based on previous tracking and my profession.
The more fat I eat, the better I feel. Simple as that! And cravings? Non-existent.
I have a HUGE sweet tooth, and when I don’t eat enough fat I will eat more carbohydrate-rich food which leads to unstable blood sugar, and makes me sick. Not good.
As mentioned above, fat is great at stabilizing blood sugar and insulin levels, and aids in mental health. When I don’t eat this ideal ratio for myself, I tend to get really foggy, sleepy, irritable, and lethargic. I can’t even add or do simple tasks some days if I eat too many carbs and not enough fat!
Here is the best way to manage your fat and carbohydrate intake each day for optimal brain function, weight management, and overall health (if you have issues with hormones, out of control cravings, and blood sugar issues):
- Make sure each meal has lots of fat. Avocados, nut butters (be careful of added sugar), splashes of heavy cream in coffee, and butter on top of veggies help keep me satisfied
- Eat snacks with high fat. I like to eat lots of nuts throughout the day when hunger strikes in between meals to hold me over. I prefer walnuts for their omega-3s, and will munch on plenty of pistachios, almonds, and pumpkin seeds when I find them on sale
- Add salt to your food if desired. When you eat low carb, you naturally expel excess water within your body as you start to release carbohydrates (each gram holds water). When you release water, you also release electrolytes and sodium is an electrolyte. You may start to crave salt, and it’s ok to add it! Listen to your body
- Drink lots of H2O. I love adding lemon wedges to my water, and take a large tumbler with me everywhere I go
- Eat quality dark chocolate (low or no sugar added) if you have an intense sweet tooth
Salmon is rich in omega-3 fatty acids, and is a perfect protein source if you like fish. Grass fed-beef is also rich in Omega-3s, and if you can afford it, choose this option
- Fill your plate with greens and veggies. Seriously, the more micronutrients you take in, the healthier you’ll be and the more amazing you’ll feel. Your body won’t push cravings on you as long as you give it what it needs the most-I promise
- If you absolutely need something sweet, try a stevia-sweetened beverage or dessert. I often make naturally sugar-free desserts rich in fat and I avoid craving anything sweet, but sometimes I like creating a cocoa-rich dessert sweetened with a touch of stevia
There you have it! I hope these tips on loading up your diet with fat will help you on your journey to feeling better, overcoming those cravings, and becoming healthier overall.