Before I started eating low-carb, salmon was a minor part of my diet. If I ate salmon at all, it was in the form of a grilled or broiled salmon steak, usually in a restaurant. I never purchased or prepared canned salmon. But that has changed. Now I look for sales on canned salmon, and try to always have a few cans in the pantry. Canned salmon is usually wild-caught fish, which has a better reputation for purity than farm-raised fish. It's typically sold in 14.75 ounce cans, each of which provide 630 calories, 84 grams of protein, and significant calcium and Omega-3 fat. Salmon is something of a wonder food. Even the American Heart Association approves of it. Looking for low-carb ways to cook canned salmon, I came across many recipes for salmon patties, most of which combined … [Read more ...]
Great foods for a low-carb diet (part 1): almonds, avocados, macadamias
By Jim
If you're like me (which you probably aren't, but let's pretend), you may find your food tastes expanding as you adapt to a low carb way of eating. Over the last few months, I have added several foods to my dietary repertoire, and I have eaten more of some other great foods than I ever did in the past. In general, I eat more whole foods now than processed/ packaged foods. Nuts, seeds, berries and fish are classes of foods that I always liked, but eat significantly more of on my low-carb plan. Of course, I eat somewhat more meat, cheese and eggs now than in my high-carb days, but that … [Read more ...]
The mystery of weight loss (LCN 64)
By JA
Looking for patterns in weight loss and consumption Low Carb Nugget 64 The main lesson of my diet so far is that weight loss is a complex and perplexing topic. It's one of the great mysteries of life. But if a method is working for you, stick with it. … [Read more ...]
High-carb, low-fat diets associated with increased risk of early death
By Jim
A major new study has found an association between low-fat diets and an increased risk of premature death. The large epidemiological cohort study, published in The Lancet, followed more than 135,000 people in 18 countries around the world to uncover the relationship between dietary macro-nutrients and cardiovascular disease and mortality. High, middle, and low-income groups were included. The researchers documented nearly 5,800 deaths and 4,800 major cardiovascular disease events in the cohort during the follow-up period. … [Read more ...]
Optimal protein (LCN 62)
By JA
Optimal protein on an LCHF diet Low Carb Nugget 62 There's a difference between minimal protein intake and optimal protein intake. The minimum daily requirement for an inactive adult is 0.36 grams per pound of body weight. You can live on that. But more is probably better, even for the sedentary. The goal is not just to survive, but to thrive, and that means eating an optimal amount of all nutrients, including protein -- not too much, and not too little. So how much protein is optimal? Show Links "More Than You Ever Wanted to Know About Protein & Gluconeogenesis." Amy Berger. Tuit … [Read more ...]
A basic LCHF breakfast: dairy, berries, and nuts
By Jim
I don't eat a lot of dairy on my low-carb, high-fat (LCHF) diet, but when I do, it usually takes one of three forms: heavy cream in my coffee, shredded cheese in a recipe or on a salad, or yogurt. Of those forms, cream is the only dairy I ingest on an every day basis. I love freshly brewed coffee with a dollop of rich, organic heavy cream mixed in. (Heavy cream gets almost all of its calories from fat.) As you may have guessed, I'm not lactose-intolerant, and I'm also not a follower of the paleo diet. I would still drink milk if lactose wasn't sugar. But it is sugar, and while I might … [Read more ...]
What’s a reasonable weight loss rate?
By JA
Week One Report I ended the first week of my Keto Diet Reboot down three pounds. On Monday, September 25, I weighed in at 227.5 pounds. On Sunday, October 1, I weighed 224.6 pounds. So, to be precise, I lost 2.9 pounds. But hold on -- Monday morning to Sunday morning isn't quite a week. It's 144 hours. There are 168 hours in a week. One more full day. … [Read more ...]
Chowing down low-carb style at Red Robin
By Jim
I try to be a food-snob, I really do, but it seldom works for long. Despite years of education, and my wife's best attempts to refine me, I remain a regular guy with regular guy tastes -- such as, for instance, the Bacon Cheeseburger at our local Red Robin. (For the record, I get nothing from that restaurant chain except the food I pay for.) Red Robin calls this a "Gourmet" burger. I'm not sure what criteria a gourmet burger has to meet, or even if I care. It's a good sandwich -- a hefty low-carb meal you can hold in your hand. However, I recommend the two-handed approach. It's safer that … [Read more ...]
Low-carb diets and dental health
By Jim
Examining the relationship between low-carb diets and dental health Last updated: April 2017 When you eat a healthier diet and lose weight, you can reasonably expect good news from a medical exam. I've gotten such good news in the past few months: lower blood pressure and improved blood lipid numbers. But I wasn't expecting diet-related good news from my semi-annual dental cleaning and exam. I got some anyway. My teeth were fine. I have a bunch of fillings from years ago, and sometimes one needs replacing, but new cavities have been relatively rare in recent years. Even before going … [Read more ...]
A windy, low-carb weekend in Chicago
By Jim
This past weekend Anita and I traveled to Chicago by train. I was attending a professional conference, and she came along for the ride. The train is our favorite way to get to the City of Broad Shoulders. It picks us up at a small town in mid-Michigan -- a major hub in the old days but now just a place that the train stops at twice a day, going west in the morning and east at night. A few hours after we get on board, the train deposits us at Union Station, a short cab-ride from the Loop. … [Read more ...]
Sardines: low-carb, high-fat lunch in a tin
By Jim
A tin of sardines makes a quick, easy, nutritious and portable low-carb lunch or snack. It's another food item that I seldom, or never, ate before going low-carb, a hard-to-explain list that includes salmon, almonds, macadamia nuts, and fresh avocado. Lately, I've been buying Season Brand Sardines in five-tin packs at Costco. (For the record, I receive no consideration from either of those companies, but may from Amazon.com, which sells several brands of sardines, including the Season Skinless and Boneless Sardines in Olive Oil, 3.75-Ounce Tins.) Aside from reliable quality and a decent price … [Read more ...]