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Low Carbohydrate Shopping List

30/10/2014

0 Comments

 
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Proteins
Eggs

Full chicken
Chicken Breast
Chicken Legs
Chicken Wings

Wild-caught salmon
Shrimp
White fish
Tuna
Scallops

Pork
Sliced ham (not processed packaged)
Bacon
Nitrate free sausages and rashers

Ground beef, pork, lamb or turkey
Beef steak


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Nuts and Seeds
Almonds
Pecans
Walnuts
Macadamia nuts
Cashews
Pine nuts
Flax 


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Herbs and Spices
Cumin
Oregano
Rosemary
Sea salt
Pepper
Thyme
Basil
Cinnamon
Mustard seeds
Turmeric
Garlic powder
Onion powder
Cilantro
Paprika
Tarragon
Allspice
Ground cloves
Chili powder
Parsley
Cayenne pepper




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Fruit and Veg
Berries – fresh or frozen
Bag of onions
Kale
Several bell peppers
Red leaf lettuce
Several tomatoes
Avocados 
Green beans
Cauliflower
Bags of mixed greens
Broccoli
Carrots
Small head cabbage
Several lemons
Garlic
Asparagus
Lettuce
Beetroot
Cucumber
Ginger root
Chives or green onions
Spinach
Courgette (Zucchini)
Celery
Frozen veg
Mushrooms



Tip: Shop bought sauces can be high carb / high sugar – add spices to meals as an alternative
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Other
Olive oil  
Coconut oil 
Butter 
Salsa 
Balsamic vinegar
Can tomato sauce 
Jar marinara sauce 
Tamari (wheat-free soy sauce)
Dijon mustard
Olives
Almond or cashew butter
Tinned fish
Coconut milk
Vanilla extract
Apple cider vinegar


Tip: Don't cook with Olive Oil as it becomes harmful to the body when heated. Use butter or coconut oil instead as these can withstand higher temperatures
0 Comments

50 - 100 grams of carbohydrates for effortless weightloss

2/10/2014

15 Comments

 

50 - 100 grams per day

I don't ask people to weigh and measure their food as that's just annoying. I do advise clients as to what is high sugar and what is low. You might think that it's obvious, but it's far from it. It’s important to understand that the word carbohydrate means sugars. Something is only called a carbohydrate because of the sugars that are in the food. When you see carbohydrate written on a label then that means various sugars (fibre is also a carbohydrate but on food labels this is separated). The added sugar bit on the label just means the sugar that they added to the food. Limiting sugars will minimise insulin production and accelerate fat metabolism. If you have read the previous article you will know that carbohydrates drive insulin and insulin drives fat storage. 
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How to manage carbohydrates

Vegetables and fruits are carbohydrates so when we are creating your meal plan during the first consultation we will be looking to choose low glycemic options (see list below). Some prefer to cut many of the high glycemic foods out at the start and some people prefer to leave some in. We will discuss the pace of weight loss required by you and then I will advise you on what we will aim for. I will know if you are having too much when I review your food diaries. When you are happy with your weight loss you can start adding more carbohydrates (up until a point where you stop losing weight).  
 
You will easily drop 2 – 5 inches each week for many weeks when doing this. People with less to lose might be more towards 2 inches and people with more to lose would be more towards 5 inches. This means that within 60 days people will lose 1-2 dress sizes and within 90 days people will lose 2-3 dress sizes. At the start you may easily lose 10 – 20 inches within 14 days that would be a full dress size. Starchy carbohydrates such as grains (bread, wheat, pasta, corn) and tubers/roots (potato, parsnip, cooked carrots) as well as sugary carbohydrates ( honey, jam, table sugar, fruit juice) would ideally be limited or avoided as they are high glycemic which means that they will raise your blood sugar quickly. 

Fats and proteins should be eaten with carbohydrates 

  • Fats and proteins are very satisfying, filling and extremely nutrient dense. When we eat them we eat fewer carbohydrates. Simple. 
  • Fats and protein takes longer to digest so will slow the digestion of the whole meal. This means the carbohydrate will not turn to glucose as fast therefore your blood sugar will not be raised as quickly. Remember, when blood sugar is raised we store fat easier!  

How much fats and protein? 

Eating a healthy amount of fats and protein means that you will stay satisfied with delicious and healthy foods (meat, fish, eggs, nuts and seeds). We will be making sure that you are eating enough fats. I will be focusing on this a lot with you from the beginning. I’ll know if you are having enough or too little when I look over your food diary.  You won’t need to calculate any of this. I will know if you are eating a healthy amount of fats by reading through your food diary. E.g. If you say lamb chop, fillet of steak, chicken, pork chop, fish fillet, eggs, handful of nuts etc. I will have a pretty good idea and will know if your fats and your protein is within the healthy range or below it. 
 
This means that you don't have to only eat lean cuts. If you prefer lean cuts then we can add fats from other sources such as cheese, olive oil, and all the others listed later in tis manual. This is NOT a low fat diet, and this is NOT a high protein diet!! It is a moderate to low carbohydrate diet. When eating lower carbohydrate you will burn both dietary fats and body fat for energy
15 Comments

    Daniel Meany

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