Carbohydrate appropriate nutrition - LC/HGF

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Ever wanted to try a Lower Carbohydrate/Healthy Good Fat approach to eating but not sure where to start?  Here’s a weeks plan and a shopping list.  Nutrition is highly individualised, what works for me may not work for you so you may need to adjust to suit your needs.  If you want to improve your health & wellbing or optimise your sporting performance through whole food nutrition go here to sign up.

Why give it a go:

A diet high in processed carbohydrates and sugars contributes towards all sorts of heath issues including Type 2 diabetes, obesity, heart disease, depression and cancers.  By eating a carbohydrate appropriate diet high in natural, whole & unprocessed foods you’ll have stable bloods sugars, lose weight,  experience increased energy and cognitive benefits.

A couple of tips:

  • Maintain colourful non-starchy vegetable intake.
  • If snacking use nuts, eggs, chicken wings, avocado or sliced veggies & nut butter.
  • Use a little additional salt on your meals.
  • You may feel a little sluggish for a couple of days if you’r moving away from a highly processed or carbohydrate heavy diet. 
  • Choose foods that you actually like.
  • Plan ahead, batch cook and use leftovers, this will make life easier.

A week of LCHGF Eating:

Day One

  • Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
  • Lunch: Coconut yogurt with blueberries and half a cup of no grain muesli.
  • Dinner: Homemade burger (no bun), served with colourful non-starchy vegetables.

Day Two

  • Breakfast: Bacon, eggs, spinach & mushrooms.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and colourful non-starchy vegetables.

Day Three

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Tuna salad with olive oil.
  • Dinner: Grilled chicken with colourful non-starchy vegetables.

Day Four

  • Breakfast: Smoothie use either the ‘Green Machine’ or ‘Flat Belly’ recipe you’ll find in the Smoothies document in the Members Section of the website.
  • Lunch: Chicken salad with olive oil.
  • Dinner: Steak and vegetables plus butter.

Day Five

  • Breakfast: Bacon, eggs, spinach & mushrooms.
  • Lunch: Chicken salad with avocado.
  • Dinner: Pork chops with colourful non-starchy vegetables.

Day Six

  • Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
  • Lunch: Greek yogurt, berries, coconut flakes and a half a cup of no grain muesli.
  • Dinner: Meatballs with colourful non-starchy vegetables.

Day Seven

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie use either the ‘Green Machine’ or ‘Flat Belly’ recipe you’ll find in the Smoothies document in the Members Section of the website.
  • Dinner: Grilled chicken wings with raw spinach and homemade slaw on the side.

Shopping List:

Do Buy:

  • All fresh vegetables except non-starchy root vegetables
  • Berries - blueberries, raspberries, strawberries and blackberries.  Fresh or frozen.
  • Salad ingredients - colourful non-starchy.
  • All meats, try to buy organic and free range meats.
  • Bacon – Henderson’s is a good brand
  • Chicken – whole, breasts, legs, mince
  • Sausages – read labels to ensure no fillers, best bought from the butcher
  • Beef - Steak & mince
  • Fish – salmon, snapper, frozen shrimps, mussels, hoki, tuna, sardines
  • Eggs
  • Cheese - Any sort
  • Cream
  • Full fat yoghurt
  • Olive oil
  • Coconut oil
  • Butter
  • Avocado oil
  • Olives – black or stuffed
  • Tinned/canned tomatoes
  • Nuts, seeds – avoid peanuts and cashews
  • Almond flour, ground almonds
  • Coconut flour
  • Cocoa
  • Coconut shredded unsweetened
  • Almond flour/meal
  • Herbs & Spices
  • Himalayan salt

Don’t Buy:

  • Processed foods in packets - if the food has more than 1 ingredient it’s processed!
  • Soft drinks
  • Fruit juice
  • Muesli bars
  • Potato crisps
  • Bread, pasta, cakes, biscuits, rice crackers
Paul Cadman