It’s no secret that a very low carb and low sugar diet can be a powerful tool to lose weight and improve your overall health.
But only if you do it properly. That’s why some people end up not losing weight on a low carb and low sugar diet. As always, there are levels.
So in this video, I’m gonna give you the top 10 foods with no carbs and no sugar.
Make sure to stick around until the end because I’m gonna give you the worst mistakes people make when going low carb.
I’m also gonna give you some delicious low carb food swaps so you can still enjoy your favourite foods like pasta and pizza, guilt free.
🔥Watch these videos next…
➡ Top 10 INFLAMMATORY Foods to AVOID If you have ARTHRITIS
➡ Top 10 Drinks You Should NEVER Have Again! https://youtu.be/eNYZ9xdwT_s?si=i-Jm3kGHgKtFTVNy
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*I’m not a nutritionist nor am I a doctor. I’m an educated coach. All information given has been gathered by personal experience and information that I researched and compiled over the years. Always consult a physician before starting a new diet, eating regiment, or workout plan.
It’s no secret that a very low carb and low sugar diet can be an unbelievably powerful tool to lose weight and improve your overall health but there’s a catch you have to do it properly that’s why some people end up not losing weight on a low sugar and low carb diet as always
There are levels so in this video I’m going to give you the top 10 foods with no carbs and no sugar and make sure to stick around until the end because I’m also going to give you the worst mistakes people make when going low carb I’m also going to give you some delici
Ious low carb food swaps so you can still enjoy your favorite foods like pasta and pizza guilt-free so let’s go with each macronutrient starting with fat the top healthy fats are extra virgin coconut oil grass-fed butter ghee Tallow and lar for cooking you can also use first cold press extra virgin olive
Oil to add some flavor to your vegetables now I mentioned some keywords there like extra virgin grass-fed and first cold press it’s extremely important that you can consume high quality fat because it contains the most evolutionary consistent omega3 and Omega 6 fatty acid ratio we evolve to consume
As human beings here’s where the problem starts when you don’t consume high quality fats like grass-fed butter and Tallow and instead you opt for margarine and cheap industrial oils that’s when things start to go sideways real fast those oils are very unstable they’re full of additives and oxidize very easily because they’re extremely
Processed at High high temperatures you should watch how canola oil is made after watching this video basically industrial oils have an imbalance Omega 6 to Omega-3 ratio because they’re Ultra processed and they’ve been known to contribute to detrimental health conditions like diabetes obesity heart disease IBS inflammation and macular
Degeneration one of the many reasons why you should never eat deep fried fast food products and in case you didn’t know there’s now a plethora of research that shows saturated fat intake is not associated with a higher risk of heart disease in 2015 the US quietly dropped its caution about eating cholesterol
Laden food so don’t be scared of animal fat let’s talk about protein any diet worth its salt should prioritize eating high quality protein to build and maintain muscle because muscle is the mechanism of Health it’s your metabolic currency animal based protein contains all the essential amino acids and its
Most bioavailable form to trick that all important muscle protein synthesis meaning it’s the highest quality protein you can put in your body it makes sense we’ve been eating animals for thousands of years one egg for example contains six gram of protein healthy fats and virtually every single nutrient the
Human body needs to thrive eggs contain hard to find vitamins and nutrients like retinol lutein and choline which are essential for eye and brain health as well as other important B vitamins like B1 B2 B3 b6 and b12 there’s vitamin D vitamin E vitamin K1 and K2 as well as
Omega-3 fatty acids it’s basically Nature’s version of a multivitamin and most of the nutrients are found in the yolk when it comes to meat there’s beef lamb pork and chicken I would prioritize meat consumption in that order again try to buy grass-fed beef if you can because
Ruminants like beef and Lambs still get to eat an evolutionary consistent diet of grass for most or all their lives they also have a much better omega-3 to omega-6 fatty acids ratio because they have four chambers in their stomach meaning they can upcycle nutrients better compared to pork and chicken
Which are monogastric animals 95% of pork and chicken are also fed and evolutionary inconsistent diet of corn and soy resulting in a higher omega-6 content in their fat when it comes to Seafood the best quality fish are from the smash family salmon mackerel anchovies sardines and haing because they’re high in anti-inflammatory
Omega-3 fatty acids try to buy wild caught fish buy valves like oysters and muscles are also great options they’re extremely nutrient dense speaking of nutrient density all the foods I’ve mentioned so far score very high in this amazing new study on nutrient density especially if you incorporate a little
Bit of beef organs in your diet as little as half an ounce of grass-fed liver daily the size of a quarter is all you need cheese as especially raw cheese as well as plain organic Greek yogurt are also great options for healthy fats and protein raw cheese like parmesan
Rano is a great source of fat soluble nutrients like vitamin D A K2 and E which help regulate metabolism protect against illness and strengthens your bones raw cheese is also an excellent source of bioavailable calcium phosphorus and magnesium as always quality matters try to buy high quality
Cheese from grass-fed cows and goats raw cheese is also easier to digest and more nutrient Den compared to pasteurized cheese next let’s talk about no carb and no sugar drinks you can consume water is obviously the clear-cut choice you can also drink unflavored sparkling water black coffee you can put a tiny splash
Of heavy cream if you can’t drink it black there’s also green tea herbal tea like chamomile tea as well as apple cider vinegar there’s actually compelling data that shows a tablespoon of apple cider vinegar taken before meal can help with weight loss because it helps flatten your glucose curve now
Let’s talk about a controversial topic what about artificial sweeteners and diet drinks the problem with artificial sweeteners and diet drinks is the health halo effect which almost makes them worse than regular soda because it leads to overc consumption and people end up drinking this stuff like it’s water all
You really need to know is that artificial sweeteners which is what’s used to make this stuff zero calories is linked to obesity because it destroys your gut microbiome listen nothing that sweet gets a free pass once it enters your system you can’t fool your body this Northern Manhattan study shows diet
Soft drink consumption is associated with a 43% increase in risk of vascular events like strokes and heart attacks in people drinking diet sodas this Oxford study shows a significant association between sugar and artificial sweetened soda consumption and obesity and here’s the kicker Stevia and other natural sweeteners like monk fruit isn’t any
Better I know a human study demonstrated that Stevia significantly reduced quum sensing in the gut that is not a good thing basically anything that’s sweet impacts your spyic insulin response it makes your brain think something sweet is coming in and releases insulin there’s a nutritive mismatch that happens with diet sodas and artificial
Sweeteners causing a reward prediction error in short it messes up your gut and brain not a good thing now let’s talk about other foods that you can eat that contains little to no carbs especially when you look at their net carbs minus the fiber but they can drastically increase your diet adherance because
They add some much needed variety to your diet at the end of the day long-term diet adherance is the biggest determining Factor when it comes to sustainable weight loss let’s start with some low carb vegetables everyone is different when it comes to the types of vegetables their bodies can tolerate
This is where bio-individuality comes into play but what you have to consider is that all plants contain defense chemicals called anti-nutrients This is why you should stay away from leafy greens like spinach kale and swiss chard because they’re extremely high in an anti-nutrient called oxalate the stuff
That causes kidney stones here you are throwing bags of spinach in your smoothie and eating $25 kale salads at restaurants and you’re most likely doing more harm than good better leafy green options you can eat raw that are low in oxalates are things like arugula cabbage and roma lettuce granted some of these
Anti-nutrients can be lowered when you cook your vegetables which leads me to one of my all-time favorite vegetables cauliflower cauliflower is basically the ultimate low carb vegetable because it has a similar texture to potatoes minus all the carbs it’s also neutral in flavor which means you can cook and
Season it any way you like you can make cauliflower rice cauliflower mash cauliflower pizza hash browns and lasagna there are endless recipes online to choose from zucchini is another low car vegetable Superstar zucchini also has a neutral flavor that allows it to be used as a great substitute for higher
Carb foods it can be used for so many things like zucchini noodles or zoodles you can make zucchini boat pizzas stuffed zucchini zucchini lasagna zucchini fries and zucchini bread broccoli and Brussels sprouts are also great veggie options throw it in the oven with some sliced bacon or you can
Have it as a side dish with some butter or extra virgin olive oil with some sea salt there’s also bell peppers you can stuff them with meat and cheese and throw them in the oven you can also eat eggplant you can make delicious eggplant lasagna with it there’s mushrooms you
Can sauté them you can throw them in an omelette or you can stuff them again with meat and cheese or you can make mushroom soup I used to be guilty of this but if you don’t like vegetables I’d argue that you just don’t know how to prepare them properly as you can see
The secret is throwing them in the oven you can also eat fermented food like like kimchi and sauerkraut which is made out of cabbage they’re very easy and cheap to make and in case you didn’t know eating fermented foods can boost the number of beneficial bacteria or probiotics in your gut probiotics are
Associated with a variety of health benefits including improv digestion and better immunity and even weight loss next let’s talk about fruit low carb and low sugar fruit options are things like avocados olives as well as berries like blueberries strawberries blackberries and rasp berries a little bit of berries
With some plain organic Greek yogurt can make for a great healthy dessert option now in a perfect world you’re always buying organic fruits and vegetables to minimize pesticide exposure pesticides are a known obese gen because of how it negatively impacts gut health so make sure to check out ewg.org dirty doesen
List and Clean 15 when it comes to nuts and seeds the best low carb options are chia seeds flax seeds pumpkin and hemp seeds when it comes to nuts there’s macadamia nuts the cons and walnuts the general rule of thumb when it comes to nuts and seeds is that you want to treat
Them more as a garnish and not as a healthy snack because nuts and seeds are actually extremely high in anti-nutrients like oxalates and phytic acids which keates minerals because nuts and seeds are the plant’s baby it contains the most defense chemicals they’re also very calorie dense and are
Easy to overeat that’s a bad combination so the general rule rule of thumb for nuts and Seed consumption is around half an ounce per day or around 15 G like I said treat it as a garnish and if you’ve revolve 90% of your diet around the foods I just mentioned you’re going to
Lose all your stubborn fat and improve your health guaranteed because you’re eliminating all the ultra processed and refined foods from your diet addition by subtraction and as you can see you don’t necessarily have to give up your favorite foods like pasta and pizza you can just make lateral shifts in make the
Low carb option like zucchini noodles making eggplant lasagna and cauliflower crust pizza as always real food is the answer now if you enjoy this video then you don’t want to ignore this one I’ll see you there