The Low-Carb, Healthy Fat Bible by Sally-Ann Creed

Author:Sally-Ann Creed
Language: eng
Format: epub
Publisher: Little, Brown Book Group

AVOID

• Sugar: Soft drinks, fruit juices, agave, fructose, sweets, ice cream, cake, etc. Sugar is addictive, insulinogenic, inflammatory and obesogenic.

• Grains: Wheat, spelt, barley, rice and rye, all breads and pastas, rolls, croissants – anything made from a grain or grain flour or containing any gluten they damage the gut lining.

• Trans fats: Hydrogenated or partially hydrogenated oils are toxic.

• All vegetable/seed oils: Cottonseed, soyabean, sunflower, grapeseed, corn, safflower, canola, flaxseed, hemp – these are harmful fats.

• Artificial sweeteners: Acesulfame K, cyclamates, aspartame, saccharin and sucralose. Although calorie-free, studies show a massive association with insulin resistance and obesity. Insulin and leptin signalling is significantly disturbed and inhibited in the brain by the chemicals in artificial sweeteners. Use stevia, erythritol or xylitol instead.

• Diet, lite, fat-free and low-fat products: Choose full-fat options as low-fat foods are highly processed and loaded with sugar and/or artificial sweeteners. Diet foods are almost always processed.

• Commercial, processed food: Nothing out of a box or wrapper. This is called junk food.

EAT

• Meat/poultry: Beef, lamb, pork, chicken and game. Grass-fed is best.

• Fish: Salmon, trout, haddock, herring, etc. Eat wild-caught, not farmed. Eat fatty fish with teeth (not swordfish, due to high mercury levels).

• Eggs: Pasture-raised if possible. • Vegetables: Spinach, broccoli, cauliflower and all those on the Green list.

• Fruits: A few berries. • Nuts and seeds: See the lists for the best nut and seed choices. Activated nuts and seeds are preferred.

• High-fat dairy: Cheese, butter, double cream, Greek yoghurt. Avoid if weight loss is slowing down; avoid milk anyway. It is obesogenic and insulinogenic.

• Fats and oils: Butter, lard, duck fat, olive oil, coconut oil, tallow, goose fat, macadamia oil and avocado oil.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.