How to do Low Carb, UK Style! (eBook)

Introduction What did I learn whilst writing this book? My story Part one How to feed the body optimally so it can live, thrive and survive! Why a low carb lifestyle is an easy way of life The OSN Scale: What does food in an optimal low carb life look like? The nine shifts to a low carb way of eating Five weeks??? You must be joking! What if I just want to get on with it now? Shift 1, Day 1: Make a three-day non-judgemental qualitative food diary Shift 2, Day 4: Avoid obvious "excess sugar" foods Shift 3, Day 11: Focus on food quality and "eating naturally" Shift 4, Day 11: Avoid wheat and wheat containing products & do not replace avoided wheat with other starchy carbohydrates or "gluten free" products Shift 5, Day 18: Increase quantity of water consumed, balance electrolytes and avoid drinking your sugar Shift 6, Day 25: Ensure that you are eating good amounts of fat and protein Shift 7, Day 25: Avoid processed carbs Shift 8, Day 32: Drink alcohol only in moderation, if at all Shift 9, day 32: Avoid natural carbohydrate foods Day 39: Congratulations! You are now living a low-carb life! How to plan your low carb day A special note about breakfast What happens when you "fail" and why failure is a good thing. Part two Delving deep into our minds; why they are stacked against us, and identifying the keys and secrets to unlocking our success Key 1: Resistance vs. what we want Key 2: Start to free your “self” from your “mind” Key 3: Start to declutter society messaging around sugar and fat Key 4: Practise some radical self-love: celebrate yourself and your body, as it is right now Key 5: Willpower – never there when you need it… Key 6: Linguistics - how our use of language holds us back Key 7: Parts theory - behaviours and habits 65 Key 8: Change from a “stuck structure” that will never work to get results Key 9: Moving from limiting to empowering assumptions - stories and self-talk Key 10: Developing the deeper conversation between your mind and your body through love Hang on, wait a minute. That’s not what you said earlier… Secret 1: Keep on keeping on Secret 2: Go clear the junk! Secret 3: Listen to your body – it knows what it wants Part three All of the science! It's all about hormones Why a calorie is not a calorie to the body What are “Macronutrients” and how are they processed? Micronutrients – AKA Vitamins and minerals What does this all mean for the “UK healthy diet” we’ve been told to eat? Intermittent fasting Our brains on sugar Diabetes The gut microbiome Constipation Exercise The stall – why they have to happen for your health The “Last 7 lbs is being stubborn” dilemma - this is why it really should not bother you! Let’s state the obvious - male and female bodies have different physiologies Oh my gosh, my hair’s falling out! What’s that all about? Why I personally don’t like the 20g limit of other “low carb diets” Part four Rule Britannia! Translations of “all the things” that might trip you up on the way The “Grass-fed” thing UK labelling laws and “net” carbs Low carb substitutes for high carbohydrate products AKA fake junk food US vs UK names for food US vs UK food measuring American recipes for desserts and confections – reduce the sweetener! You made it! Welcome to the rest of your life! Free gifts: Printables supplement and subliminal audio bonus Acknowledgements Copyright Declaration and Medical Disclaimer Table of Contents