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LOW CARB 101
Keep it Simple
The LOW CARB diet is crazy-simple . everything is written out without hard science or complicated math equations. You can do this!
Starting this diet means limiting starches and sugars. You will eat a moderate amount of protein and of healthy fat sources.
· Reading Labels Like a Pro
When you begin this diet, you will be surprised to find out where sugar is hiding. Reading food labels like a pro means finding the hidden carbs and figuring out the number of carbs that come from sugar.
· Find the Hidden Sugar
Pay attention to the added sugars/starches in the ingredient list. You may see ingredients you are avoiding. It may be "Low Carb", but still has things like corn syrup.
It's a Trap!
You may notice food labels list "sugar" separately under the carbohydrate section. Food companies are only required to list certain types of sugar grams there. Don't trust the sugar gram numbers on the labels.
· You Are Not Alone
Starting a LOW CARB Diet takes planning, but it is worth it. Keep it enjoyable, fresh and challenging. There are rough patches, especially during the first few weeks as your metabolism changes over to using fat for energy.
This will pass and your new body will emerge.
Track Yourself
Come in for weekly weight checks using our amazing TANITA Body Composition Analysis machine, FREE.
This will help you check your weight, take body measurements and body fat percentages. Use your phone to take live video or photographs.
It is amazing to see how much our bodies change during the first weeks.If you follow this way of eating, your body will change.
As your energy levels increase, you may be more active and you may gain muscle density/mass. When this happens, the scale may move slower but your size still shrinks!
Measuring, photographs and tracking results are your insurance policy for motivation.
Nothing feels better than watching those numbers go down.
Tell Your Friends & Family
Support from family and friends is important.
They may not completely understand how a low carb diet works, but they do know you're tyring to make a positive, healthy change in your life.
Simply explain you'll be avoiding sugar, grains and junk food while eating healthy fats, meat, cheese and eggs.
Go ahead and tell them about all the butter, bacon, whipped cream and cheese sauces you're eating.
They don't have to eat your diet - but they should respect your wishes, boundaries and decision to avoid inflammatory sugars.
Clean House
If your house, workplace, or car is full of candy bars, potato chips, cookies, bread, pasta, rice, beans, fruits, oatmeal, granola bars, yogurt, milk, chocolate, it will be hard for you to eat healthy.
Starting a LOW CARB diet is a big decision.
Don't sabotage yourself before you even get started.
Check your cabinets, fridge, desk, console, glove box, etc read the labels and remove all dangerous foods.
When you start your diet
Days 1-2
Most diets put special emphasis on the first two weeks, when you get used to eating in a healthier manner.
But those first two DAYS are the key – when you break your carb addiction!
TIP: Start your diet on a Thursday night with a lower carb dinner. You’ll wake up Friday morning with a 12-15 hour head start. Since you ate lower amounts of carbs at dinner, your body was burning extra glucose (sugar) while you slept.
Eat NO MORE than 20 g of Carbohydrates PER DAY
- It’s very important to track carbs during the first 1-2 weeks.
- Eat plenty of food, add salt daily, and drink plenty of water.
- Only eat when you feel hungry.
- Counting calories isn’t necessary
Don't Forget About Our Lipotropic Injections!
Your weight loss plan from Unique S Medical includes Lipotropic Injections.
Lipotropic (Fat Burning) Injections are an excellent way to safely, efficiently and effectively lose EVEN MORE weight and burn fat FASTER.
Feeling the Challenge
The first two days of LOW CARB are challenging.
Your body was using high sugar foods for energy, and storing your fat.
Your body will crave sugar at first.
You may get cranky, tired or shaky. The worse your symptoms are, the more addicted your body was to sugar.
Don’t worry, we only carry enough glucose (sugar) to last for 2 to 3 days in our bodies.
Soon, you’ll no longer be a “sugar burner.” After day two, you’ll start burning fat and protein for energy instead. Your brain sharpens and clears, and your metabolism becomes more efficient. The more healthy fats you eat, the more stored body fat you’ll burn for energy.
Give Yourself Time to Adjust
Both you and your metabolism are being introduced to a brand new lifestyle – emotionally, physically and psychologically.
All change involves a little stress or even second-guessing. Take care of yourself and avoid stressful situations if possible. Give your LOW CARB diet a fair chance in the
- Get Your Bearings: Put off dinners, social events or any other situation where the dangerous foods hang out – until you feel more confident.
- Indulge: Grab a few new books, magazines or movies to enjoy. Try a bubble bath, hot sauna or massage.
Rapid Fat Loss
Days 3-7
On day 3, your body starts consuming any extra fat supply.
When you eat, you'll burn those fats as well.
Patients lose an average of 4 to 8 pounds in the first two weeks of the LOW CARB diet.
If you have a large amount of weight to lose, expect to burn even more.
How to Know You’re in Ketosis
During ketosis, patients that follow the LOW CARB diet experience bursts of energy and heightened mood.
Some notice a temporary, sweet taste in the mouth or a mild, sweet breath odor - a reliable signal they've reached ketosis.
Sugar-free gum remedies the issue, which is typically short-lived and not bothersome.
Your New Metabolism
The next week or two includes an amazing transformation. While in ketosis, any roller coaster mood swings, hunger cravings, headaches, fatigue, GI upset, indigestion, bloating and stomach puffiness caused by sugar are gone.
You'll feel better, need less sleep and have much more energy.
Say goodbye to naps. You’re also losing weight rapidly (lots of stored body fat).
You're not hungry all day long. Instead, you're eating delicious, fattening foods and your body is shrinking.
Yes, this really happens.
Days 8-14
After the first week, you’ll notice a new energy.
You'll feel more lively and even-tempered.
Your sugar-rush highs and lows will be gone, and any shakiness when you’re hungry will go away.
Don’t forget to measure to see the inches you’ve lost during your first week, and again after your second.
Prepare to be amazed – especially because it was so easy.
TANITA Scale
Find out what makes this scale a powerful weight loss tool.
AVAILABLE TO YOU AS PART OF ANY WEIGHT LOSS PROGRAM
-FREE-
By week 3
- Our kitchen is clear of junk food and high carb foods
- We’re drinking 8+ glasses of water a day. (We are, right?)
- We know which foods are good for us and which pretend to be nutritious.
Congratulations!
Continue this diet until you have reached your goal and do not forget, we are here to help guide you along the way.