EASY LOW CARB MEAL PREP (gluten free + dairy free) // Rachel Aust

EASY LOW CARB MEAL PREP (gluten free + dairy free) // Rachel Aust

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Hey guys, here’s another low carb meal prep that I put together.
I’ve been having some good results with it helping my PCOS, as confirmed by some updated blood tests, but I’ll talk more about that in my next PCOS blog 🙂 x much love to you all!

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Do Low Carb Diets Really Work?

Do Low Carb Diets Really Work?

Low carb diets seem to be more than a “fad” these days, taking over a lot of weight loss discussions. From simply eating fewer carbs to intentionally kicking in the state of ketosis (aka Ketogenic Diet), can this restrictive diet actually be beneficial for weight loss? Let’s find out!

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Sources:
https://www.ncbi.nlm.nih.gov/pubmed/23632752
https://www.ncbi.nlm.nih.gov/pubmed/16002798
http://www.sciencedirect.com/science/article/pii/B9780857095435500074
http://ajcn.nutrition.org/content/61/4/960S.abstract
http://sci-hub.cc/10.1111/j.1464-5491.2007.02290.x
http://ajcn.nutrition.org/content/82/1/41.long
http://www.colorado.edu/intphys/Class/IPHY3700_Greene/pdfs/discussionEssay/thermogenesisSatiety/HaltonProtein2004.pdf
http://www.mdpi.com/2072-6643/9/5/517/htm

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High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer

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High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer…
Sugar Alcohols:
Sugar alcohols are a hybrid between a sugar molecule and an alcohol molecule – but are neither one nor the other. A sugar alcohol is also known as a polyol and can be classified as a carb – most are derived from corn starch from genetically modified corn. Commonly included in most sugar free and “low-carb” products, but they do have a caloric/carb value. Each gram of a sugar alcohol turns into anywhere from less than 1 to as much as 3 calories.
Use of Sugar Alcohols:
Sugar alcohols are slowly and incompletely absorbed in the body. Once they are absorbed they use very little to no insulin to convert to energy as sugar alcohols are incompletely absorbed in the digestive system. A process called “passive diffusion” takes place – sugar alcohols that were consumed draw water into the bowels – results in only partial breakdown. The un-metabolized part of the sugar alcohol starts to rot, which creates a favorable environment for undesirable bacteria and pathogens to thrive and grow.
How to Calculate:
Subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbs. Ex: Carbs: 20, Sugar Alcohol: 10, Total Carbs: 15
Fiber:
Dietary fibers are considered complex carbs, but because fiber doesn’t raise blood glucose, low-carb dieters don’t “count” fiber since our body’s digestive enzymes can’t break it down. Fiber can provide calories, not as glucose, but as products of fermentation in the colon, similar to a sugar alcohol. Some fibers, called soluble fibers, either absorb water and become gels or dissolve in water and reach the intestine where they are digested by bacteria. As they are digested by bacteria, soluble fibers produce short-chain fatty acids (SCFAs) that provide your body energy. The FDA estimates that fibers fermented by bacteria provide about 2 calories per gram of fiber. Insoluble fibers travel to the intestine with very little change. Instead of being digested, insoluble fibers increase bulk, soften stool, and shorten transit time through the gastrointestinal tract.
Starchy Vegetables: (corn, peas, squash, lima beans)
Starchy foods are often referred to as ‘carbs’ because they have such a high carb count – there are many types of vegetables, referred to as starchy vegetables, that are actually fairly high in carbs.
For example:
1-cup of cooked sweet corn contains about 31 grams of total carbs, including 3.6 grams of fiber, 6.8 grams of sugar. A cup of cooked peas provides 25 grams of total carbohydrates, 8.8 grams of fiber and 9.5 grams of sugar. 1 Medium-sized potato contains 37 grams of carbs, 4 of which are fiber. All digestible starch gets turned into sugar as it passes through the digestive tract – results in elevations in blood sugar and dangerously higher insulin levels. This means that even seemingly healthy food choices can lead to increases in blood sugar and insulin, which can lead to insulin resistance, prediabetes, or diabetes.

References:
1) Starchy foods (carbs) – British Nutrition Foundation. (n.d.). Retrieved from https://www.nutrition.org.uk/healthyliving/basics/carbs.html

2) List of Starchy Foods to Avoid | Healthy Eating | SF Gate. (n.d.). Retrieved from http://healthyeating.sfgate.com/list-starchy-foods-avoid-12200.html

3) Stop Starch-Induced Glucose Surges – page 1 | Life Extension. (n.d.). Retrieved from http://www.lifeextension.com/magazine/2013/7/stop-starch-induced-glucose-surges/page-01

4) 14 Foods to Avoid (or Limit) on a Low-Carb Diet. (n.d.). Retrieved from http://www.healthline.com/nutrition/14-foods-to-avoid-on-low-carb#section4

5) What You Need to Know About Sugar Alcohols | Breaking Muscle. (n.d.). Retrieved from https://breakingmuscle.com/healthy-eating/what-you-need-to-know-about-sugar-alcohols

6) Do Fibers Count as Calories and Carbohydrates? – Fiber FactsFiber Facts. (n.d.). Retrieved from https://fiberfacts.org/fibers-count-calories-carbohydrates/

7) Fiber | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

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SIZE 22 to SIZE 12 | LOW CARB, HIGH PROTEIN, MEAL PREP FOR RAPID WEIGHT LOSS #1

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Low Carb Foods List (Printable) – 136 Foods To Lose Weight Fast

Low Carb Foods List (Printable) - 136 Foods To Lose Weight Fast

Use my Printable Low Carb Foods List with 136 foods to lose up to 3 pounds (1,3 kg) per week in a healthy way! Get your free copy here and start your low carb diet today: http://weight-loss-secrets.net/low-carb-grocery-list

My low carb meal plan with 35 recipes: http://weight-loss-secrets.net/low-carb-reloaded-7-29

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Weight loss can be a challenge. Especially if you don’t know what to eat.

With my low carb foods list at your side, you’ll never have to wonder again.

My list gives you a complete overview of all the foods you’re allowed to eat to lose weight fast on a low carb diet!

How does it work? By simply only eating the foods on my low carb foods list you’ll keep your blood sugar level low.

This has two benefits, you allow your body to burn more stored body fat, and at the same time stimulate it to store less new body fat! It’s a weight loss win-win!

For optimal weight loss results, your daily food intake should consist of these proportions:

✓ 40-60% healthy fats
✓ 20-40% protein
✓ 10-30% carbs

Feel free to use my low carb meal plan, you’ll automatically consume the right proportions to lose weight fast and the dishes are simply delicious.

Check my ultimate guide on how to lose 3 pounds (1,3 kg) per week by eating low carb:
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http://weight-loss-secrets.net/lose-weight-fast-low-carb-diet/

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How to Meal Prep – Ep. 18 – SHRIMP – LOW CARB

SHRIMP MEAL PREP

Finally! A shrimp meal prep! 🙂 This is a great way to meal prep with fish! Fish meal prep makes everything exciting, because you don’t have to stick to chicken, broccoli and rice meal prep forever and ever. This shrimp scampi, sautéed spinach and cauliflower rice with pesto is DELICIOUS! And SO simple! You can make this in about 30 minutes or less!

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HOW TO STORE THESE
1. Meals can last in fridge 3-4 days. Put the ones you won’t eat within that time in the freezer.
2. If frozen, take out the night before you plan to eat it and place in fridge.

HOW TO REHEAT

HOW TO REHEAT MEAL PREP VIDEO: https://youtu.be/6bfmefjupu4

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2. Reheat in a saute pan until food is hot.
3. Eat it cold 🙂

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Ingredients for 4 servings:

12 oz raw shrimp (take out about 14-15 oz if frozen)
800g cauliflower (about 1 head)
100g yellow onion (about 1/2 of a medium one)
16 oz spinach (feel free to add more!)
2 tbls butter
1 tbls dried parsley
1 tsp chili flakes (optional)
2 tbls parmesan cheese
2 tbls raw almonds
4 cloves garlic
1 lemon
2 cups fresh basil
1/4 cup + 2 tbls olive oil
salt/pepper

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MACROS for one serving:

Calories: 421
Fat: 29
Carbohydrates: 13
Protein: 27

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10 PERFECT HEALTHY LOW CARB SNACKS!

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How I Lost 170 Pounds with a Keto / Low Carb Diet!

Hey Folks!

I just wanted to make an introductory video summarizing my experience with the Ketogenic (keto) diet and the low carb lifestyle. I have lost 170 pounds in 2 years and now I weigh 150!

If you have any questions or requests for videos about the diet, let me know in the comments!!!

Best of luck in your weight loss journey! -Ally