This blog post was written by Alex Fergus. Alex is an ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Alex is recognized as the National Record Holder in Powerlifting and Indoor Rowing and has earned the title of the Australian National Natural Bodybuilding Champion. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. Learn more about Alex's Credentials HERE.
After years of being told to avoid fat and eat low-fat foods, many people find the hardest part of adopting the diet is adding back in more fat. A low-carb diet needs the fat. Fat adds taste and calories to help us feel satisfied. Get it from using butter, coconut oil, high fat cheese, olive oil, avocado oil, even beef and bacon fat. Here are some easy tips.
Fruit: While berries like blueberries, raspberries and strawberries are fine in small to moderate amounts, be careful with other fruit. They are fairly high in carbs and sugar, which can raise blood sugar, may slow down weight loss and can possibly worsen metabolic issues. Consider it nature’s candy: fine for a special treat, but probably not something to consume daily on a low-carb diet. Learn more
Thus far, the scientific literature does not support the concern that too much protein worsens blood sugar control for most individuals. For instance, two studies showed a diet with 30% of calories from protein improved glycemic control. And another study found patients with type 2 diabetes eating a 50g protein meal had no significant increase in serum glucose concentration.