Bio Genics 12 Hour Xtreme Testosterone Booster Review

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Lupus is a long-term autoimmune disease in which the body's immune system becomes hyperactive and attacks normal, healthy tissue. Symptoms include inflammation, swelling, and damage to the joints, skin, kidneys, blood, heart, and lungs.

Due to its complex nature, people sometimes call lupus the "disease of 1,000 faces."

In the United States, people report around 16,000 new cases of lupus each year, and up to 1.5 million people may be living with the condition, according to the Lupus Foundation of America.

The Foundation say that lupus affects women in particular, and it is most likely to appear between the ages of 15 and 44 years.

Lupus gained public attention in 2015 after the singer Selena Gomez announced she received a diagnosis in her late teens and underwent treatment for the condition.

Lupus is not a contagious disease. A person cannot transmit it sexually or in any other way to another person.

However, in rare cases, women with lupus may give birth to children who develop a form of lupus. This is called neonatal lupus.

There are different kinds of lupus. This article will focus mainly on systemic lupus erythematosus (SLE), but other types include discoid, drug-induced, and neonatal lupus.

Systemic lupus erythematosus

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A malar rash is a key symptom of lupus. Image credit: Doktorinternet, 2013.

SLE is the most familiar type of lupus. It is a systemic condition. This means it has an impact throughout the body. The symptoms can range from mild to severe.

It is more severe than other types of lupus, such as discoid lupus, because it can affect any of the body's organs or organ systems. It can cause inflammation in the skin, joints, lungs, kidneys, blood, heart, or a combination of these.

This condition typically goes through cycles. At times of remission, the person will have no symptoms. During a flare-up, the disease is active, and symptoms appear.

Discoid lupus erythematosus

In discoid lupus erythematosus (DLE) — or cutaneous lupus — symptoms affect only the skin. A rash appears on the face, neck, and scalp.

The raised areas may become thick and scaly, and scarring may result. The rash may last from a number of days to several years, and it may recur.

DLE does not affect the internal organs, but around 10 percent of people with DLE will go on to develop SLE, according to the Lupus Foundation of America. It is not clear, however, if these individuals already had SLE and just showed clinical signs on the skin or if there is a progression from DLE or SLE.

Subacute cutaneous lupus erythematosus

Subacute cutaneous lupus erythematosus refers to skin lesions that appear on parts of the body that are exposed to the sun. The lesions do not cause scarring.

Drug-induced lupus

In around 10 percent of people with SLE, symptoms occur because of a reaction to certain prescription drugs. According to Genetics Home Reference, some 80 drugs may cause the condition.

These include some of the drugs that people use to treat seizures and high blood pressure. They also include some thyroid medications, antibiotics, antifungals, and oral contraceptive pills.

Drugs that are commonly associated with this form of lupus are:

• Hydralazine, a hypertension medication
• Procainamide, a heart arrhythmia medication
• Isoniazid, an antibiotic used to treat tuberculosis (TB)

Drug-induced lupus typically goes away after the person stops taking the medication.

Neonatal lupus

Most babies born to mothers with SLE are healthy. However, around 1 percent of women with autoantibodies relating to lupus will have a baby with neonatal lupus.

The woman may have SLE, Sjögren's syndrome, or no disease symptoms at all.

Sjögren's syndrome is another autoimmune condition that often occurs with lupus. Key symptoms include dry eyes and a dry mouth.

At birth, babies with neonatal lupus may have a skin rash, liver problems, and low blood counts. Around 10 percent of them will have anemia.

The lesions usually go away after a few weeks. However, some infants have a congenital heart block, in which the heart cannot regulate a normal and rhythmic pumping action. The infant may need a pacemaker. This can be a life-threatening condition.

It is important for women with SLE or other related autoimmune disorders to be under a doctor's care during pregnancy.

Lupus is an autoimmune condition, but the exact cause is unclear.

What goes wrong?

The immune system protects the body and fights off antigens, such as viruses, bacteria, and germs.

It does this by producing proteins called antibodies. White blood cells, or B lymphocytes, produce these antibodies.

When a person has an autoimmune condition, such as lupus, the immune system cannot differentiate between unwanted substances, or antigens, and healthy tissue.

As a result, the immune system directs antibodies against both the healthy tissue and the antigens. This causes swelling, pain, and tissue damage.

The most common type of autoantibody that develops in people with lupus is an antinuclear antibody (ANA). The ANA reacts with parts of the cell's nucleus, the command center of the cell.

These autoantibodies circulate in the blood, but some of the body's cells have walls permeable enough to let some autoantibodies through.

The autoantibodies can then attack the DNA in the nucleus of these cells. This is why lupus affects some organs and not others.

Why does the immune system go wrong?

Several genetic factors probably influence the development of SLE.

Some genes in the body help the immune system to function. In people with SLE, changes in these genes may stop the immune system from working properly.

One possible theory relates to cell death, a natural process that occurs as the body renews its cells, according to Genetics Home Reference.

Some scientists believe that, due to genetic factors, the body does not get rid of cells that have died.

These dead cells that remain may release substances that cause the immune system to malfunction.

Lupus may develop in response to a number of factors. These may be hormonal, genetic, environmental, or a combination of these.

1) Hormones

Hormones are chemical substances that the body produces. They control and regulate the activity of certain cells or organs.

Hormonal activity could explain the following risk factors:

Sex: The U.S. National Institutes of Health note that females are nine times more likely to have lupus than males.

Age: Symptoms and diagnosis often occur between the ages of 15 and 45 years, during the childbearing years. However, 20 percent of cases appear after the age of 50 years, according to Genetics Home Reference.

As 9 out of 10 occurrences of lupus affect females, researchers have looked at a possible link between estrogen and lupus. Both men and women produce estrogen, but women produce more.

In a review published in 2016, scientists observed that estrogen can affect immune activity and induce lupus antibodies in mice that are susceptible to lupus.

This may explain why autoimmune diseases are more likely to affect women than men.

In 2010, researchers who published a study on self-reported flares in the journal Rheumatology found that women with lupus report more severe pain and fatigue during menstruation. This suggests that flares may be more likely at this time.

There is not enough evidence to confirm that estrogen causes lupus. If there is a link, estrogen-based treatment could regulate the severity of lupus. However, more research is necessary before doctors can offer it as a treatment.

2) Genetic factors

Researchers have not proved that any specific genetic factor causes lupus, although it is more common in some families.

Genetic factors may be the reason why the following are risk factors for lupus:

Race: People of any background can develop lupus, but it is two to three times more common in people of color, compared with the white population. It is also more common in Hispanic, Asian, and Native American women.

Family history: A person who has a first- or second-degree relative with lupus will have a higher risk of developing it.

Scientists have identified certain genes that may contribute to the development of lupus, but there is not enough evidence to prove that they cause the disease.

In studies of identical twins, one twin may develop lupus while the other does not, even if they grow up together and have the same environmental exposures.

If one member of a twin pair has lupus, the other has a 25-percent chance of developing the disease, according to a study published in Seminars in Arthritis and Rheumatism in 2017. Identical twins are more likely to both have the condition.

Lupus can happen in people with no family history of the disease, but there may be other autoimmune diseases in the family. Examples include thyroiditis, hemolytic anemia, and idiopathic thrombocytopenia purpura.

Some have proposed that changes in the x-chromosomes might affect the risk.

3) Environment

Environmental agents — such as chemicals or viruses — may contribute to triggering lupus in people who are already genetically susceptible.

Possible environmental triggers include:

Smoking: A rise in the number of cases in recent decades may be due to higher tobacco exposure.

Exposure to sunlight: Some suggest that this may be a trigger.

Medication: Around 10 percent of cases may be drug-related, according to Genetics Home Reference

Viral infections: These may trigger symptoms in people who are prone to SLE.

Lupus is not contagious, and a person cannot transmit it sexually.

Gut microbiota

Recently, scientists have been looking at gut microbiota as a possible factor in the development of lupus.

Scientists who published research in Applied and Environmental Microbiology in 2018 noted that specific changes in gut microbiota feature in both people and mice with lupus.

They call for more research into this area.

Are children at risk?

Lupus is rare in children under the age of 15 years unless their birth mother has it. In this case, a child may have lupus-related heart, liver, or skin problems.

Infants with neonatal lupus may have a higher chance of developing another autoimmune disease later in life.

The symptoms of lupus occur in times of flare-ups. Between flare-ups, people usually experience times of remission, when there are few or no symptoms.

Lupus has a wide range of symptoms, including:

• fatigue
• a loss of appetite and weight loss
• pain or swelling in joints and muscles
• swelling in the legs or around the eyes
• swollen glands, or lymph nodes
• skin rashes, due to bleeding under the skin
• mouth ulcers
• sensitivity to the sun
• fever
• headaches
• chest pain upon deep breathing
• unusual hair loss
• pale or purple fingers or toes from cold or stress (Raynaud's phenomenon)
• arthritis

Lupus affects people in different ways. Symptoms can occur in many parts of the body.

Effect on other body systems

Lupus can also affect the following systems:

Kidneys: Inflammation of the kidneys (nephritis) can make it difficult for the body to remove waste products and other toxins effectively. Around 1 in 3 people with lupus will have kidney problems.

Lungs: Some people develop pleuritis, an inflammation of the lining of the chest cavity that causes chest pain, particularly with breathing. Pneumonia may develop.

Central nervous system: Lupus can sometimes affect the brain or central nervous system. Symptoms include headaches, dizziness, depression, memory disturbances, vision problems, seizures, stroke, or changes in behavior.

Blood vessels: Vasculitis, or inflammation of the blood vessels, can occur. This can affect circulation.

Blood: Lupus can cause anemia, leukopenia (a decreased number of white blood cells) or thrombocytopenia (a decrease in the number of platelets in the blood, which assist in clotting).

Heart: If inflammation affects the heart, it can result in myocarditis and endocarditis. It can also affect the membrane that surrounds the heart, causing pericarditis. Chest pain or other symptoms may result. Endocarditis can damage the heart valves, causing the valve surface to thicken and develop. This can result in growths that can lead to heart murmurs.

Other complications

Having lupus increases the risk of a number of health problems.:

Infection: Infection becomes more likely because both lupus and its treatments weaken the immune system. Common infections include urinary tract infections, respiratory infections, yeast infections, salmonella, herpes, and shingles.

Bone tissue death: This occurs when there is low blood supply to a bone. Tiny breaks can develop in the bone. Eventually, the bone may collapse. It most commonly affects the hip joint.

Pregnancy complications: Women with lupus have a higher risk of pregnancy loss, preterm birth, and preeclampsia, a condition that includes high blood pressure. To reduce the risk of these complications, doctors often recommend delaying pregnancy until lupus has been under control for at least 6 months.

The following video explains how lupus causes symptoms.

The American College of Rheumatology use a standard classification scheme to confirm a diagnosis.

If a person meets 4 out of 11 criteria, a doctor will consider that they may have lupus.

The 11 criteria are:

1. Malar rash: A butterfly-shaped rash appears across the cheeks and nose.
2. Discoid rash: Raised red patches develop.
3. Photosensitivity: A skin rash appears after exposure to sunlight.
4. Oral or nose ulcers: These are usually painless.
5. Non-erosive arthritis: This does not destroy the bones around the joints, but there is tenderness, swelling, or effusion in 2 or more peripheral joints.
6. Pericarditis or pleuritis: Inflammation affects the lining around the heart (pericarditis) or lungs (pleuritis).
7. Kidney disorder: Tests show high levels of protein or cellular casts in the urine if a person has a kidney problem.
8. Neurologic disorder: The person has seizures, psychosis, or problems with thinking and reasoning.
9. Hematologic (blood) disorder: Hemolytic anemia is present, with a low white blood-cell count or low platelet count.
10. Immunologic disorder: Tests show that there are antibodies to double-stranded DNA (dsDNA), antibodies to Sm, or antibodies to cardiolipin.
11. Positive ANA: The test for ANA is positive, and the person has not used any drugs that might induce it.

However, even this system sometimes misses early and mild cases.

Underdiagnosis can occur because the signs and symptoms of lupus are not specific.

On the other hand, some blood tests can lead to overdiagnosis, because people without lupus can have the same antibodies as those with the condition.

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A blood test can help to diagnose lupus.

Diagnosis can be difficult because of the varied symptoms that may resemble symptoms of other illnesses.

The doctor will ask about symptoms, carry out a physical examination, and take a personal and family medical history. They will also consider the 11 criteria mentioned above.

The doctor may request some blood tests and other laboratory investigations.

Biomarkers

Biomarkers are antibodies, proteins, genetic, and other factors that can show a doctor what is happening in the body or how the body is responding to treatment.

They are useful because they can indicate if a person has a condition even when there are no symptoms.

Lupus affects individuals in different ways. This makes it difficult to find reliable biomarkers.

However, a combination of blood tests and other investigations can help a doctor to confirm a diagnosis.

Blood tests

Blood tests can show whether certain biomarkers are present, and biomarkers can give information about which autoimmune disease, if any, a person has.

1) Antinuclear antibody

Around 95 percent of people with lupus will have a positive result in the ANA test. However, some people test positive for ANA, but they do not have lupus. Other tests must confirm the diagnosis.

2) Antiphospholipid antibodies

Antiphospholipid antibodies (APLs) are a type of antibody directed against phospholipids. APLs are present in up to 50 percent of people with lupus. People without lupus can also have APLs.

A person with APLs may have a higher risk of blood clots, stroke, and pulmonary hypertension. There is also a higher risk of pregnancy complications, including a loss of pregnancy.

3) Anti-DNA antibody test

Around 70 percent of people with lupus have an antibody known as the anti-DNA antibody. The result is more likely to be positive during a flare-up.

4) Anti-dsDNA antibody

The anti-double-stranded DNA antibody (anti-dsDNA) is a specific type of ANA antibody that occurs about 30 percent of people with lupus. Fewer than 1 percent of people without lupus have this antibody.

If the test is positive, it may mean that a person has a more serious form of lupus, such as lupus nephritis, or kidney lupus.

5) Anti-Smith antibody

Around 20 percent of people with lupus have an antibody to Sm, a ribonucleoprotein that is present in the nucleus of a cell.

It is present in fewer than 1 percent of people without lupus, and it is rare in those with other rheumatic diseases. For this reason, a person with anti-sm antibodies is likely to have lupus. It is not usually present with kidney lupus.

6) Anti-U1RNP antibody

Around 25 percent of people with lupus have anti-U1RNP antibodies, and fewer than 1 percent of people without lupus have them.

This antibody may be present in people who have Raynaud's phenomenon, and Jaccoud's arthropathy, a deformity of the hand due to arthritis.

7) Anti-Ro/SSA and anti-La/SSB antibodies

Between 30 and 40 percent of people with lupus have anti-Ro/SSA and anti-La/SSB antibodies. These also occur with primary Sjögren's syndrome and in people with lupus who test negative for ANA.

They are present in small amount in about 15 percent of people without lupus, and they can occur with other rheumatic conditions, such as rheumatoid arthritis.

If a mother has anti-Ro and anti-La antibodies, there is a higher chance that a baby born to her will have neonatal lupus.

A person with lupus who wishes to become pregnant have tests for these antibodies.

8) Anti-histone antibodies

Antibodies to histones are proteins that play a role in the structure of DNA. People with drug-induced lupus usually have them, and people with SLE may have them. However, they do not necessarily confirm a diagnosis of lupus.

Serum (blood) complement test

A serum complement test measures the levels of proteins that the body consumes when inflammation takes place.

If a person has low complement levels, this suggests that inflammation is present in the body and that SLE is active.

Urine tests

Urine tests can help to diagnose and monitor the effects of lupus on the kidneys.

The presence of protein, red blood cells, white blood cells, and cellular casts can all help to show how well the kidneys are working.

For some tests, only one sample is necessary. For others, the person may need to collect samples over 24 hours.

Tissue biopsies

The doctor may also request biopsies, usually of the skin or kidneys, to check for any damage or inflammation.

Imaging tests

X-rays and other imaging tests can help doctors see the organs affected by lupus.

Monitoring tests

Ongoing tests can show how lupus continues to affect a person or how well their body is responding to treatment.

There is currently no cure for lupus, but people can manage their symptoms and flares with lifestyle changes and medication.

Treatment aims to:

• prevent or manage flares
• reduce the risk of organ damage

Medication can help to:

• reduce pain and swelling
• regulate the activity of the immune system
• balance hormones
• reduce or prevent joint and organ damage
• manage blood pressure
• reduce the risk of infection
• control cholesterol

The exact treatment will depend on how lupus affects the individual. Without treatment, flares can occur that may have life-threatening consequences.

Alternative and home therapies

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Exercise can help to reduce pain and relieve stress.

Apart from medication, the following may help to relieve pain or reduce the risk of a flare:

• applying heat and cold
• participating in relaxation or meditation activities, including yoga and tai chi
• doing regular exercise when possible
• avoiding exposure to the sun
• avoid stress, as far as possible

Some people use the supplement thunder-god vine. However, the National Center for Complementary and Integrative Health (NCCIH) warn that this can be poisonous. It is important to speak to a doctor before using it.

Outlook

In the past, people who had a diagnosis of lupus would not usually survive for more than 5 years.

Now, however treatment can significantly increase a person's lifespan, according to the National Institutes of Health.

Effective therapy also makes it possible to manage lupus, so that a person can live an active, healthy life.

As scientists learn more about genetics, doctors hope that one day they will be able to identify lupus at an earlier stage. This will make it easier to prevent complications before they occur.

Sometimes people choose to join a clinical trial, as this can give access to new medications. To find out more about clinical trials click here.

Bio Genics 12 Hour Xtreme Testosterone Booster Review

Source: https://www.medicalnewstoday.com/articles/323653

Get Started Low Carb Diet

Get Started Low Carb Diet

This page has everything you need to know about how to start a low-carb diet and the best low-carb recipe for beginners.

Living low-carb has numerous health benefits, but how do you start? How do you even begin to ditch the carbs from your daily life? Let me guide you through some easy steps so it's not so daunting.

Discover how to start a low-carb diet - what to eat and how many carbs per day

Jump to:

• What is a low-carb or keto diet?
• What's the easiest way to start?
• How does the low-carb diet work?
• Why are low-carb diets so amazing? - What are the health benefits
• How do carbs affect blood sugars?
• How many carbs should you have each day?
• FREE keto caclulator
• What are the best healthy easy low-carb recipes?
• The easiest way to start your low-carb and keto diet
• 4-Week QUICKSTART
• References and citations:
• 💬 Comments

What is a low-carb or keto diet?

Have you heard about low-carb and keto diets and want to know how to start?

The low-carb diet and keto diet are easy.

You will become a fat burner, not a sugar burner.

You will eat amazing, nutritious, delicious whole foods that are lower in carbs, plenty of quality protein, and yummy healthy fats (but not too much, that's a myth, and I'll tell you why).

What's the easiest way to start?

Are you ready to start a low-carb or keto diet?

I want to make sure you have everything you need.

I always send new subscribers my FREE 5-day meal plan and shopping list. It's the easiest way to start FAST.

My mission is simple, to make low-carb and keto easy, delicious, and affordable for the whole family.

How does the low-carb diet work?

When your body is fuelled by a low-carb diet, it switches from using glucose as its energy source to burning fat more efficiently.

When you lower your dietary carbohydrates, you begin to use your glycogen stores and lower your insulin levels (the energy storage hormone).

When you increase your intake of healthy fats, you are satiated for longer which helps regulate your appetite and sustains you for longer.

You can then achieve stable lower blood glucose levels and your body will switch from being asugar burner to a fat burner.

Why are low-carb diets so amazing? - What are the health benefits

Studies have shown that a low-carb diet may help in numerous ways.

These can include rapid and sustained fat loss, increased and sustained energy, reduced inflammation, less intestinal distress, improved mental clarity, improved cholesterol profile, stable blood sugar levels, and more.

The low-carb diet can help to reverse insulin resistance, an unhealthy metabolic state at the root of many modern chronic diseases. It does this in part by lowering high insulin and blood sugar levels, as well as stabilise blood sugar swings.

These reasons alone make the low-carb diet a great choice for those who are trying to improve their health.

• Of all the weight-loss dietary interventions, research studies using low-carb interventions lost greater weight (and fat) than participants on low-fat interventions. (1)
• By lowering carbohydrate intake, blood sugars are controlled and insulin levels are minimised. This is incredibly beneficial for those with diabetes (type one or two) and those with insulin resistance.
• Low-carb diets normalise appetite, in part by minimising blood sugar swings which often lead to cravings. (2)
• Low-carb diets have a beneficial impact on a whole host of heart disease risk factors such as reduced inflammation, reduced triglycerides, increased HDL, just to name a few.

If you are new here, you may wish to understand all the advantages of living low-carb and to understand why low-carb has become so popular over recent years.

How do carbs affect blood sugars?

So you truly understand how much everyday foods affect our blood sugars, take a look at these 7 charts  (spoiler alert - you will never see carbs in the same way again after seeing these).

What Do You Eat On A Low-Carb Diet?

If you are wondering what you will be eating once you start a low-carb diet, don't worry. There is absolutely no deprivation in living a keto lifestyle.We live like kings!

We base all our meals on whole food that is lower in carbs, moderate to high protein, and high in healthy fats. Think meat and simple veggies with some healthy fat thrown in for good measure. It really is that simple!!!

Your daily diet will begin to include the following whole foods. No more junk food. No more sugar. No more grains. Only healthy oils and fats.

But don't worry, keep reading because I will show you stepwise exactly how to get rid of sugar and junk food ... the easy way!

Use my low-carb and keto recipe index to plan your meals. Or make life easy for yourself ... and use my meal planning service.

Photo Credit: Ted Naimen

What Are The Worst Carbs That I Should Give Up First On A Low-Carb Diet?

It may seem daunting how to start changing you and your families way of eating. It doesn't have to be. Discover how to make easy low-carb swaps and start swapping one meal or one snack at a time. Every change you make gets you a step closer to being healthier.

The easiest way to start is to change your breakfast.

Enjoying a nutrient-dense low-carb breakfast will stop your usual morning sugar roller coaster and keep you satiated until lunchtime.

So no more mid-morning slumps, no more reaching for the nearest chocolate cake or granola bar.

Now improve your dinners, and your lunches can be leftovers. It's that simple.

"Aim for progress, not perfection"

Next, stop or swap your snacks. Snacks can add up to a fourth meal, and most snacks are ultra-processed, high-carb, high-sugar with unhealthy fats and oils.

Each meal you have which is a good choice is one less bad meal. Ditch the processed carbs!

What Is The Easiest Way To Start A Low-Carb Diet? - The Stepwise Method

STEPWISE METHOD: Below is the 5 things you should begin to cut from your diet.

1. All sugar-sweetened beverages - Don't drink your sugar! Reduce then stop fizzy drinks, fruit juice, flavoured milk and energy drinks - they are ALL liquid sugar in a bottle. For most people, drinking sugar-sweetened beverages is the number one source of sugar in their diet.
2. Sweets, confectionary, sugary treats - replace then remove. Make lower carb versions of your usual sweet treats, candy and ice-cream and begin to enjoy high-cacao low-sugar chocolate as you stop the sugary chocolate.
3. Baking, cakes, biscuits, pastries - regular baking is a toxic combination of processed high-carb, high-sugar, and high unhealthy fats. Learn to make delicious sugar-free baking and banish the beige.
4. Cereal and granola - These are generally highly processed, high in sugar and fortified. It will make you have a sugar crash later in the morning and not fulfil you. Breakfast cereals are more akin to desserts these days rather than a hearty way to start the day.
5. Sugar and flour - if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups , but what you are giving up is food products . It's only because flour and sugar are found in so many products that giving them up appears to be restrictive. Even just 10 years ago, many of these products weren't available. Supermarkets looked very different from how they do now.

READ LABELS - you must become a label reading ninja. Read the BACK of the package (nutrition label) not the front (marketing). Don't worry, once you get the hang of it, you'll instinctively know what you can and cannot buy.

What Carbs Should You Eat/Avoid/Sometimes Eat When You Start A Low-Carb Diet?

What to eat on a low-carb diet?

What to eat on a low-carb diet

The easiest way is to get started is to grab a copy of the Low-Carb Starter Pack which has 25 easy recipes for beginners, a meal plan, a shopping list, a progress tracker, and simple guides.

• Meat - all types of beef, pork, chicken, lamb etc. Do not trim the fat and keep the skin on the chicken - yay -
• Fish - all types especially those high in Omega 3 such as salmon, mussels, tuna, sardines …
• Vegetables - all types that are grown above the ground. Leafy greens, spinach, silverbeet, broccoli, cauliflower, cabbage, avocados, courgettes, aubergines, capsicums, mushrooms, lettuce …..
• Cheese - choose the full-fat varieties.
• Cream - full fat, double, whipping.
• Full fat milk - avoid all flavoured milk and avoid any milk in large quantities because even though it may only contain 4-5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs. No more milky lattes or cappuccinos.
• Nuts and seeds - a great snack but just watch yourself not to overindulge, especially on higher-carb nuts such as cashews. In addition, many nuts are high in omega 6 which is pro-inflammatory.
• Eggs - there is no limit on eggs, go for it!
• Fruit - it's best to choose low-sugar, low-carb, nutrient-dense berries such as blueberries, blackberries etc. Serve with double cream, natural unsweetened yoghurt or coconut cream to ensure you are satiated for longer.
• Fats - use healthy fats such as butter, olive oil, coconut oil, lard, avocado oil, macadamia oil.

What to avoid on a low-carb diet?

• All processed sugar drinks - this includes fizzy drinks, flavoured milk, sports drinks, energy drinks, fruit smoothies and even fruit juices which are incredibly high in natural sugars.
• All cakes, biscuits, jams, sweets.
• Seed Oils  - Stop using oils such as sunflower, canola, corn, soy or margarine. They are high in inflammatory Omega 6, ultra-processed, bleached, deodorised, unstable and easily oxidised.
• All cereals - if you look at most cereal/granola packets, they contain anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
• Bread, pasta, potatoes, sugar etc . There is no nutritional value in these foods. You may argue that there are fibre and B group vitamins, true, but you gain more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency!
• Fruit - is something that should be limited. Why? Because it's natures candy. Yes, whole fruit has vitamins, fibre and phytonutrients, but nothing that you can't achieve from your increased low-starch veggie intake. Choose nutrient-dense, low-sugar fruits such as berries. Fruit such as pineapple, mango, grapes and especially dried fruits, should be avoided. They have an incredibly high glycaemic index, which will make your insulin spike (and begin storing fat). "If you are overweight, fruit is not your friend".
• ALL fruit juices - whole fruit is self-limiting, fruit juice is not. A glass of orange juice is not the same as the goodness from 6 oranges, it is the same as the sugar from 6 oranges. And fruit smoothies aren't any better. They can contain up to 35 teaspoons of sugar.
• All wheat products and grains -have a high GI, raise your blood sugar and increase appetite. Avoid all grains including wheat, oats, barley, spelt, sorghum.
• Pasta - high in carbohydrates and offer minimal nutrition.
• Rice -of very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables or cauliflower rice. it's a win-win.
• Rice crackers -although they are marketed as healthy because they are low-fat, rice crackers/wafers are almost 80% carbs and incredibly processed. Avoid.
• Diet or low-fat products  - check the labels and you will see how processed and higher in carbs they are compared to their regular version e.g, low-fat cream cheese can be up to 15% carbs, whereas the regular is only 4%.

What food can you enjoy sometimes on a low-carb diet?

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If you don't have weight to lose, are metabolically healthy and all your blood results are within your goal, you may occasionally enjoy the following.

• Alcohol - avoid cocktails, beer and sweet wines or liqueurs.
• Dark chocolate - avoid high-sugar chocolate and instead choose high % cacao chocolates that are generally lower in sugar and carbs. Avoid low-carb bars and sugar-free chocolate, they often contain sweeteners that still raise blood sugars.
• Low-carb baking -part of the ethos of going low carb is to give up the sweet treats, but when the need arises, best to make it a low-carb recipe
• Potatoes and starchy vegetables -if you can tolerate a moderate level of carbs, some choose to include some of the more nutrients dense highly coloured starchy vegetables such as carrots, beetroot or sweet potato. But it must be in limited quantities. However, most choose to avoid all starchy vegetables until they are at goal weight.

How many carbs should you have each day?

How many carbs you consume each day will be dictated by your health goals and carbohydrate tolerance.

Generally, a low-carb diet is considered to be:

• <100g/day = moderate low-carb
• <50g/day = low-carb
• <20g/day = keto

Many readers like to begin by simply reducing their carbs to a level that is sustainable and weight loss still occurs.

All the nutrition panels in my recipes are guides only . There are so many variables with different brands that you choose so if your carb requirement is strict, please calculate your own for accuracy.

From the examples below, you can choose your own weekly meal plan. It will take some time to adjust your appetite, but believe me, it will change. In the meantime, if you are hungry, increase yourhealthy fats at each meal.

FREE keto caclulator

If you are confused with how many carbs to limit yourself to, or how much protein, then use the FREE keto calculator to set your goals and limits.

Once you have your goals set, and you know how to read food labels, you can begin to count your carbs.

What are the best healthy easy low-carb recipes?

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Low-Carb Breakfast Recipes

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• The Ultimate Low-Carb Breakfast Cookbook
• Chaffles - with a FREE cookbook
• G rain-Free Granola,
• C hocolate Grain-Free Granola
• Cinnamon crunch
• Low carb yoghurt, berries, nut muesli, coconut cream
• 2 slices bacon, eggs, spinach, mushrooms, cherry tomatoes, capsicums
• S crambled eggs with cheese and full-fat milk
• Omelette with any vegetable leftover from last nights dinner
• C hocolate green smoothie
• Berry smoothie with coconut cream
• Low-carb waffles

Low-Carb Lunch Recipes

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• The Ultimate Low-Carb Lunchbox Cookbook - BUY NOW
• Last nights leftovers are KING!
• Paleo scotch eggs
• Bacon-wrapped meatloaf leftovers
• Crustless bacon and egg pie
• Salmon crustless quiche
• Rice-free sushi
• Salmon zoodles
• Easy egg salad

Low-Carb Dinner Recipes

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• Low-Carb Family Meals Cookbook
• Quality meat and plenty of low-starch vegetables and healthy fats such as butter or cream cheese on the table to encourage children to eat their vegetables. Add cheese or creamy sauces to steaks, grated cheese onto broccoli, hollandaise sauce, cream sauces.
• Instant Pot chilli
• Fat Head pizza
• Cheeseburger casserole
• Make your regular family recipes, but remove the high-carb side dishes. Remove rice and add a double helping of vegetables to the mix. Make meatballs and zoodles. Roast dinner but without the potatoes. Lasagne but use zucchini slices instead of lasagne sheets. So many options.
• Fish, fish, fish. The oilier the better to increase your omega 3 and essential fatty acids for brain power, such as salmon, tuna, mackerel, sardines.
• Chicken nuggets with a crunchy tasty coating
• Burgers - homemade and no bun. Add a salad, avocado, cheese, mustard and mayo.

Low-Carb Snack Recipes

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• The Ultimate Low-Carb Cookbook Bundle
• Children love a low-carb snack tray.
• Coffee made with full-fat cream.
• Cheese
• A small handful of nuts (not cashews)
• Solidified coconut cream from the fridge. Enjoy a spoon or two to keep hunger at bay (or add cocoa powder and stevia for a quick chocolate fix).
• Very dark chocolate - the higher % the better.
• Boiled eggs.
• Cheese or pate on cucumber slices instead of crackers
• Canned/tinned tuna in olive oil.
• Pork crackle/crackling.
• Beef jerky/Biltong.
• 35 BEST low-carb snack recipes - all under 10g net carbs

Do the best you can, as often as you can.

The easiest way to start your low-carb and keto diet

Start to re-think your regular meals.

Begin to ask yourself how can you remove the high-carb side dishes?

What can you replace or remove?

It's as simple as that.

• You can still enjoy your regular roast dinner, just remove the bread, potatoes, root vegetables and enjoy non-starchy vegetables such as broccoli, cauliflower, Brussels sprouts and spinach instead.
• Instead of crumbed fish and chips have grilled salmon on a salad with a lemon dressing.
• Have a hamburger but not the bread bun, load it up with veggies and cheese.
• Instead of a sandwich, enjoy your usual fillings on a salad or wrapped in nori (seaweed) sheet, wrapped in slices of ham or other deli meats.
• And instead of cheesecake with a biscuit base and sugar-laden filling, have a base made of ground almonds topped with cream, cream cheese, and berry filling.

What To Do If Weight Loss Stops?

Congratulate yourself on how far you have come then let me help you figure out what is going wrong.

The longer you live on whole food that is lower in carbs, you will feel so amazing that you won't want little slip-ups anymore.

There are many factors that may need to be addressed:

• Is carb creep happening?
• Do you need to start intermittent fasting?
• Do you need to stop snacking?
• Are your measurements reducing but the scales aren't moving?

4-Week QUICKSTART

Want to change your eating? It just got easier… Ditch The Carbs 4-week QUICKSTART is open.

EVERY lesson has a purpose and EVERY lesson could be your lightbulb moment.

Weekly lessons, mini-challenges, and guest experts.

The supreme guide to starting a low-carb diet

References and citations:

• Effects of a low carbohydrate diet on energy expenditure during weight-loss maintenance: randomized trial.
• Ketosis, ketogenic diet and food intake control: a complex relationship

Get Started Low Carb Diet

Source: https://www.ditchthecarbs.com/howtostart/