Low Carb 101
Let’s learn all about a low carb lifestyle (ie a Health with Bec life!) and how it helps to boost weight loss whilst considering a calorie deficit.
Firstly, before you scroll any further
If you follow a balanced diet / lifestyle that is low in sugar and processed foods and rich in whole grains and higher carbohydrate vegetables and you can maintain your weight easily, have a well functioning gut and great energy levels…
you don't need to read any further!
This is for you if you:
have already tried the typical “balanced” low fat
reduced calorie way of eating to lose weight with little success
Are sick of the YO-YO dieting game and feeling hungry all the time!
You’ll notice that all of my recipes are low carb,
as are my eBook meal plans! So, Why?
This is your page to explain all! I follow a low carb lifestyle myself.
Why do I follow and recommend a lower carb approach for weight loss and maintenance?
To lose weight, you need to form a calorie deficit.
Calculate your Estimated Energy Expenditure here to reveal how many calories (roughly) you should eat per day to reach your goals.
Forming this calorie deficit is old school, common, scientifically proven advice that I’m sure you have all heard before.
Now, even though this is true, it is also SO important to think about WHERE these calories are coming from.
There are 4 macronutrients (molecules that create energy in the body - ie calories): protein, fat, carbohydrates and alcohol.
Why?
We want to maximise nutrient density (ie maximise the amount of nutrients you’re ingesting) so that you don’t become deficient in any certain vitamin or mineral as you’re reducing your food intake!
We want to choose to eat foods that are going to keep us full and keep our blood sugars stable. It becomes impossible to keep the weight off and actually stick to a “diet” if you have ups and downs in your energy (from unstable blood sugars) and feel hungry all the time - trust me, I’ve been there.
My Approach
My approach to weight loss to minimise hunger, keep blood sugars stable and maximise nutrient intake (like above) is to eat a diet that is:
Low in carbohydrates (approx. 40-60 g net carbs / day)
Moderate - high in protein (roughly your body weight in g x 1.5)
High in fat. Oh, and of course I make room for alcohol - but I keep it to a minimum and always allow for the calories!
Get Started Here
By high in fat, I just mean in terms of calories compared to carbs and protein (not quantity), as they are the highest calorie macronutrient.
So, it actually may just be 1 tbsp olive oil and 1/4 avocado in a salad for lunch for example.
Most calorie reduced diets simply restrict fat as it is the most calorific macronutrient, however, guess what? It is also one of the most satiating, so without it YOU’LL ALWAYS FEEL HUNGRY. When you increase your healthy fats (and reduce some of the calories from carbohydrates instead) you’ll notice your hunger reduce immensely. I also maximise nutrient density by only including nutrient dense vegetables (that is your source of carbohydrates).
How many carbs / day is considered low carb and how many should YOU eat?
A very low carb diet (also considered a keto diet) sits below 20-30 g net carbs / day.
A low carb diet sits below approx. 40-60 g / day
A moderately low carb diet can fall anywhere between 60 - 150 g net carbs per day!
So, how low do you go? This depends on how your own body feels and responds. By simply cutting out the obvious carbs like refined sugars, bread, pasta, rice, crackers and chips - you’ll easily fall below the 150 g mark. Then, to get lower we would remove root vegetables and begin to limit fruit intake. This is putting it very very simply.
After working with thousands of women, I believe that MOST women feel weight loss benefits when (net) carbs sit below 40-60 g / day on average. This is why my 3 Week Body Reset is set at this amount. I also consider sustainability and general life enjoyment when I set this amount.
This article is great to help explain this question further.
What are the benefits of a low carb diet?
Low carb diets have been proven to reduce your appetite, offer faster results when compared to low fat diets, reduce cravings, reverse insulin resistance, decrease your risk for heart disease and more.
Exciting right?
Want to find out more about the benefits (and myths) on low carb diets?
Here are some of my favourite low carb swaps!
So, what now?
Are you ready to follow a low carb diet?
My signature 3 Week Body Reset takes all of the guesswork out for you and helps you reach your goals once and for all without the hunger. It’s helping thousands of women worldwide finally stop the yo-yo dieting, reduce the bloat and banish sugar cravings.
INCREDIBLE RESULTS
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"Bec has changed the way I eat!"
I have noticed a significant difference in the way my clothes fit in this short period of time. Every single recipe is delicious and easy, I love that lunch is prepared for the next day, my skin is the clearest it's been in years and I feel more in control of my overall health. I can wholeheartedly recommend Bec's approach!
Leanne
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"It has been life changing!"
1.5 weeks in and have lost 3 kg already!
I have given birth to 2 kids in 2 years and I really needed to change my eating habits.
I feel amazing, the recipes are great, I feel satisfied and organised.
Teele
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"Even after one week I felt better within my body"
I was completely satiated from all the delicious food and loved cooking every recipe.
I no longer craved sugar, my bloating was less and I felt great. I would definitely recommend Bec in the future!
Lisa
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"I cannot rave about it enough!"
It helped me break my cycle of afternoon sweet cravings, introduced me to a new way of eating, encouraged me to enjoy cooking again and, as an added bonus, I lost a few stubborn kilos! I'm so grateful for having found Bec's approach to health, her recipes are part of my daily life now.
Pia
