Honey & Almond Zucchini Cake recipe here.
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On Day 1. we covered why Low Carb is the way forward and the most common side effects on Day 2.
Today we’re continuing on our gentle journey where I’ll give you an overview of the steps you can take to start making changes.
WHAT YOU’LL LEARN TODAY:
- 3 Steps to Change to Low Carb.
- An alternative approach.
IMPORTANT NOTE: If you’re on medication for anything but especially for diabetes or high blood pressure, it’s super important that you talk with your doctor before making changes to your diet. Even gradual changes.
HOW TO CHANGE TO LOW CARB
I can’t emphasize enough the importance of taking baby steps if you want to make lasting changes. Especially when it comes to changing your food habits.
There is so much research in psychology that supports this approach. The aim is to set yourself up for success by keeping the bar super low. So you only have to take the minimum amount of action to start.
STEP 1. Eat more fat and more vegetables.
We’re going to avoid the deprivation that normally goes with a dieting mentality by actually eating more. Not less.
The last thing you want as you transition to Low Carb is to be constantly hungry.
The idea here is to ‘crowd out’ the less healthy carbs by filling your plate with delicious, healthy and satisfying fats and veggies.
Apart from avoiding hunger, fat and vegetables really help because they increase the time it takes to digest your food. Which means any carbs you do eat are less likely to spike your blood sugar.
STEP 2. Switch to Low GI Carbs.
‘GI’ or ‘Glycaemic Index’ is a rating of how quickly different foods spike blood sugar. So High GI carbs like white rice and white bread will cause bigger blood sugar spikes more quickly than Low GI carbs like lentils or chickpeas.
Depending on where you’re starting from, switching from Hi GI to Low GI carbs is a great stepping stone. However you don’t have to use this if you don’t want to. Some people find it easier to go straight to Low Carb but the Low GI stepping stone gives you an extra option.
It’s also helpful for when you are going to eat carbs, to try choose Low GI alternatives if you can.
To find out more you can search for Low GI foods on this website.
STEP 3. Reduce Carbs One Meal at a Time.
Tomorrow I’m going to give you a heap of different options to change your breakfasts over to Low Carb. We’re starting with breakfast because it has the potential to have the biggest positive impact.
Breakfast tends to be one of the carbiest meals so by switching to a higher protein / fat breakkie you’re avoiding that morning blood sugar roller coaster and setting yourself up for a great day.
I’ll also have snacking ideas this week because that’s another area we tend to reach for the carbs first.
Next week we’ll be looking at lunches followed by dinners in week 3 and finally desserts in week 4.
An Alternative Approach
All that being said about the benefits of baby steps and gradual change, I know for some people going ‘all in’ is the best approach.
If that’s you, I recommend getting started with the Bonus Meal Plan eCookbook and exploring the recipes on the Program website so you can get started now.
For most people, however, gradual change is the most likely to be successful. You know if this is you.
SUMMARY
The 3 steps to switching to Low Carb:
- 1. Eat more fat and more vegetables.
- 2. Switch to Low GI Carbs.
- 3. Reduce Carbs One Meal at a Time.
ACTIVITY
1. Start experimenting with eating more fat and vegetables.
Take it slowly and set yourself up for success.
For your next meal just try adding an extra vegetable, even if it’s just a handful of salad leaves. And if you’re up for it, think about how you could add some fat. My favourites are a drizzle of olive oil or adding a little butter. Or a teaspoon of coconut oil or almond butter as a snack.
2. Decide which is the best approach for you.
‘All in’ or ‘taking it slow’ (recommended).
Super excited to be delving into some breakfast deliciousness with you tomorrow!
Cheers,
Jules x
ps. If you have any questions or comments from today’s lesson leave a comment below or head over to the Ask Jules page.
