The Lifestyle
How do I do it?
Your optimal carb intake depends on your age, gender, body composition, genetics, activity levels, personal preference, food culture, and current metabolic health.
There is no clear definition of exactly what constitutes a “low-carb diet”. Your “low” may not be "low" for someone else.
Here’s How I do It
01
Download an app like MyFitnessPal. In MyFitnessPal, enter all the parameters mentioned above such as age, gender, etc. The app will help guide you through the process and analyze how many calories and carbs you should be consuming to maintain your weight. You then input your macros—a macro is short for macronutrients, which refers to the three key food groups our bodies need to function well: carbohydrates, which provide energy; fats, which provide brain and organ function and appetite; and protein, which repairs, protects, and builds muscle. The app will help you figure out how to portion your meals to fulfill the three macros.
02
Use the app to input your daily food consumption. Continue to track every meal, snack, and beverage each day. Soon, it will become habit. Doing this will keep you on track and teach important skills for maintaining.
03
Carbs vs. Net Carbs: You will be counting ‘net’ carbs rather than all carbs in a dish.
WebMD defines the concept as such: “net carbs [are] based on the principle that not all carbohydrates affect the body in the same manner.”
Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycemic index, meaning they cause blood sugar levels to quickly rise after eating. Excess simple carbohydrates are stored in the body as fat. Examples of these foods include potatoes, white bread, white rice, and sweets.
Other carbohydrates, such as the fiber found in whole grains, fruits, and vegetables, move slowly through the digestive system, and much of it isn't digested at all (insoluble fiber).”
HOW TO CALCULATE NET CARBS
When calculating daily carbs, calculate the total based on ‘net’ carbs.
TOTAL CARBS (grams)
-FIBER (grams) AND SUGAR ALCOHOL (grams)
= NET CARB (grams)
All the recipes on this website and my upcoming cookbook are considered low carb. You will find a variety of LCHF (low carb/high fat) and LCLF (low carb/low fat).
You should make an effort to balance LCHF with LCLF meals throughout the week. LCHF meals, drinks, and snacks are those typically made with dairy fats such as cheese, heavy cream, cream cheese, and sour cream. LCLF meals use healthier fats such as olive oil, avocado, or coconut oils, if any at all.
It may take some time to figure out your ‘sweet spot’ for total carbs/calories and food intake to maintain your weight. If you find that you are gaining weight, pull back on the LCHF foods and stick to smaller portion controls in the LCLF foods.
The low-carb lifestyle is not only tasty but rewarding. It is a personal passion to create some of the best dishes you’ve ever tasted with hopes they will also become your family favorites. You won’t feel deprived and you can always find an alternative for the comfort foods you love.
I hope you enjoy living the low-carb lifestyle!
Cheers,
Janeva
Nutritional Disclaimer
The information we provide at Janeva's Kitchen is not intended to replace consultation with a qualified medical professional. Seek the advice of your physician or an other qualified health provider with any questions you may have regarding a medical condition.
The content we provide is not intended to be relied upon for medical diagnosis or treatment. Inform your physician of any changes you may make to your lifestyle and discuss these with him or her. Do not disregard medical advice or delay visiting a medical professional because of something you read on our site, app, or on our other communication channels.
For questions or concerns about any medical conditions you may have, please contact your doctor.