LCHF diets and sugar cravings: Exactly why you shouldn’t cheat

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I decided to try a low carb, high fat diet last year after a particularly bad sugar binge, and the results blew me away.

But let’s go back a minute, to the binge. It started with a single small slice of red velvet cake at work one November morning last year. By the end of the day, I’d devoured something like five slices of cake, a packet of chocolate biscuits, whatever random old chocolate I could find at home (I don’t really keep chocolate in the house) and most of a jar of hot chocolate powder. Yes, hot chocolate powder. Straight out the jar. My nemesis.

In fact, I decided to write this blog post now as a distraction from that self-same powder currently winking at me from our kitchen at work – a large jar that someone has lovingly donated to the office. I can’t stop thinking about ladling several heaped spoons directly into my mouth, which would probably be frowned upon by my colleagues and also extremely embarrassing because I usually inhale half the powder and end up choking.

But that’s besides the point. Or, not really.

Because as I lay on the couch that night in November regretting every morsel I’d binged on – and it really was a binge – I realised that things needed to change. I’d read a lot about LCHF diets and since it was one of the few I’d never tried, having always been terrified of the idea of eating FAT, I decided I had nothing to lose.

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Within one week of strict LCHF eating, I’d not only lost 2kgs, but I’d also almost lost my sugar cravings. It was INCREDIBLE. I think I’ll always struggle to resist sugar, but I wasn’t having hourly – okay okay, ‘minutely’ – thoughts of chocolate and cake and chocolate cake. I felt so good, and I was eating right: meat, vegetables, eggs, salad, coconut and olive oils, avocado, almonds. I was satiated all the time and didn’t feel any need to snack or cheat.

Then about a month later, my birthday rolled around, and I decided to treat myself – and for me, treating myself ALWAYS means food, never shoes or handbags or teacup pigs. For  several days, I gorged myself on chocolate, cake, wine, bubbly and all the carbs that were within arm’s reach.

I tried to get back on the wagon, and it felt like I had one foot on and one foot off. Through December, January and early February, I kept trying to claw my way back onto the eating plan but kept slipping. I added dairy (which some people can do) but it didn’t help with the extra kilo or two that had crept back. I drank diet drinks, which isn’t advised, and once or twice I dipped into the remnants of the hot chocolate powder. I started drinking lite beer, because it’s just so damn boring to drink water at a bar, and when I found a months-old Lindt chocolate in my girlfriend’s car, I devoured it greedily before my brain had a chance to talk some sense into me. It was the day before Valentine’s Day, I rationalised, and tomorrow I’d be indulging. So that day was a write-off (I think I remember some chocolate powder too) and the next day there was dessert… and then K’s mom arrived for a 10-day holiday from Malaysia, so it was all about the pina coladas and French fries.

Things were not good.

They came to a head this past weekend, when I clocked four slabs of chocolate in a single day. K’s mom’s here, we’re eating out anyway, I’m just gonna go balls-to-the-wall and then get back on it when she leaves was how I made it okay. But my clothes aren’t fitting anymore, and this has NEVER happened to me before. I feel gross, and parts of me jiggle when I drive on bumpy roads. I HATE it.

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What I’d been struggling to understand was why this diet had worked so well the first time, and not when I tried to get back onto it in Jan. Obviously, it’s because the first time, there was NO cheating. Not a grain of sugar, not a drop of booze. The second time round, I got a bit more slack. Lots of dairy, the odd drink here and there – and of course a day or two of cheating every few weeks.

Not only was my body completely confused – high carb? high fat? what’s going on? – but I also wasn’t allowing it to overcome its sugar cravings. If you cut the stuff out completely, it sucks for a couple of days but you get over it. If you keep having tiny bits here and there, you never stop craving it. Basically, it’s like a drug – we all know that – but I needed to come to that realisation physically, if that makes sense.

“Maybe you just shouldn’t keep chocolate in the house.” – my sister. Very wise, she is.

I must point out that K is also on this diet, and she has lost 10kgs! She’s been amazing and so much more committed than I. Her willpower and reserve is just phenomenal, and pretty damn inspiring, given her own sugar cravings.

So what now?

Now I’m back on the wagon, albeit shakily, and doing my utmost to get this right. I loved how I felt when I was doing LCHF properly, and I loved the results. I especially loved not craving sugar. It’s hard at first but it’s an investment well worth making.

I’m not quite sure why I wanted to write this – I think that unlike many of my other posts, it was more for me than anything else. Perhaps to remind myself why I’m doing this and why it’s so worth it. And maybe, if you’ve also fallen off the wagon, it might help you too 🙂

Every time, it's a victory. Strive for these victories!

It’s a victory every time. Strive for these victories!

One year later: The foods I stopped eating in 2014

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In an effort to find an eating plan that helped me manage my IBD, I tested a lot of different healing diets in 2014 (hence this blog). Turns out, there was no one specific diet that gave me the answer. I had to tweak my eating plan to add and remove foods that my body did and didn’t like, and to find a way of eating that suited me. Here’s a list of what didn’t work for me – it might help you to pinpoint your problem foods. Lower down is a list of all the things I can (and am) eating and drinking now, a year later.

Artificial sweeteners. I used to drink a ton of diet cooldrinks as well as multiple cups of tea and coffee every day, each sweetened with low-calorie sugar replacements. I knew that they were causing me intestinal discomfort, but I ignored it until I was incredibly ill, and then it was the first thing my nutritionalist cut from my diet. The carbonated drinks caused bloating, and aspartame – the main ingredient in many sweeteners – is known to cause GI distress in those predisposed to gastrointestinal disorders. Meanwhile, sorbitol – an ingredient in gum, some diet drinks and even fruit like apples, peaches and prunes – is hard to digest and can cause gas, bloating and diarrhoea. Some researchers have gone a step further to say that sweeteners can cause IBD – just give this scary article a read if you needed any more convincing.

Processed food. I’m hardly an angel – I definitely slip up from time to time, and even since my diagnosis have been known to indulge (one time) in Nutella cheesecake. But for the most part, I avoid anything packaged (unless it has just one or two ingredients, like tomato paste made only from tomatoes and salt). I don’t eat takeaways, sweets, chips or cheap chocolates (when I do have chocolate, I usually go for good quality bars with a high cocoa content). Again, there is the occasional instance in which I slip up, but the norm is for me not to include these items in my diet.

Most dairy. I am lactose intolerant, and when I found out, about two and a half years ago, I cut out all dairy immediately. When I let some sneak back into my diet, I’d have terrible flares. Now that my IBD is under control, and I’ve been lactose-free for so long, I’ve found that I can eat certain dairy products in limited amounts without experiencing horrible side effects. Cheese in small quantities is fine, as is butter and very limited amounts of cream cheese. I still avoid milk, cream and yoghurt, and feel that I’m getting the best benefits of dairy from the items I can eat, and avoiding the dairy products that are usually laden with unhealthy additives (ie, sweetened yogurt).

Sweetcorn. I seldom, if ever, eat sweetcorn. This is because it’s aggravated my belly in the past, so instead of taking a chance, I skip it (and don’t miss it). Baby corn seems to be okay in small amounts.

Bran flakes. If you have IBD, chances are you don’t need much additional bran in your diet. I only realised this well into my second bad flare. These days, if I need a little ‘help’, I drink more water and eat more vegetables. I LOVED bran flakes (especially with milk and sweetener) and I miss breakfast cereals. But believe me, it’s better this way.

Gluten. Both nutritionalists that I’ve been to have strongly recommended I remove gluten from my diet, even though I’m not coeliac. When I’ve tested it, I haven’t had a problem with it, but that said, I’m trying to eat clean, and without gluten in my diet, I feel healthier, lighter and less bogged down. Also, by avoiding packaged foods, I’m automatically avoiding 90% of gluten. I won’t lie – it’s hard to resist the other 10%: the bread basket on a restaurant table, or the birthday cake calling my name. But I do, as much as I can.

Sugar. I have a serious problem with sugar – my problem being that once I start, I can’t stop. No one should be consuming sugar in large amounts, but lots of people can have a slice of cake and stop. I can’t – which is a particularly serious problem for someone who shouldn’t be eating most of the constituents of those two three six slices of it. Sugar is responsible for all manner of horrible illnesses, and for me, given the fact that my GI tract is already compromised, there’s no need for it.

So what do I eat? Everything else!

Healthy Snacks

It might seem like I’ve cut almost every type of food from my diet, but that’s really not the case – not if you know how to eat clean. I eat meat, eggs, vegetables, fruit, nuts, dark chocolate, cheese and all the delicious dishes you can make from those ingredients. My diet sustains me, makes me feel full, healthy and, most importantly, not bloated and kak (that’s a wonderful South African term for which there isn’t really a translation, but look it up anyway).

And what do I drink?

It’s a very common concern: what can I drink on SCD/paleo/autoimmune paleo, etc. For a start, everyone should be consuming at least two litres of water a day. It’s much easier than you think if you keep water with you all the time.

I also drink good quality black coffee (without sugar – takes some getting used to), but this isn’t allowed on autoimmune paleo. Herbal teas are good, as are pure fruit juices on SCD, if you aren’t avoiding fruit sugars. Sparkling water with berries, lemons, cucumber or orange slices added is a delicious alternative to a fizzy cooldrink, and you can also make your own iced teas and coffees. Play around with the ingredients you’re allowed to have/can tolerate, and avoid adding anything processed to your drinks. Sweeten with honey.

As for alcohol, this is a very personal choice. I’m not a big drinker and I’ve never enjoyed beer, ciders, etc. Some diets will tell you that dry wines and vodka are okay (this is the only spirit I drink), while others (autoimmune paleo, for example) will ban all alcohol. If you are flaring, you should definitely avoid alcohol. If your IBD is under control, test it carefully. Here’s a detailed piece I wrote on what to drink on a healing diet.

What diet am I following now?

I tend to jump around and try different eating plans that work for me, so there isn’t one specific diet that I’m following. It’s not SCD, paleo or AIP. If anything, at the moment, it’s a low carb high fat diet (LCHF). But mostly, it’s a clean, healthy diet devoid of unhealthy packaged foods and excess sugar. And it’s working for me, which is the most important thing.

You need to find a diet that works for you, and if it doesn’t fit into the framework of any specific healing diets, make it up. Tweak, change, add and remove according to want your body likes and wants, and call it your specific diet 🙂

7 Ways to not cheat on your diet and still have an amazing Christmas

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Holidays can be a little fear-inducing for people on a strict diet. All that food, all that temptation… it’s so hard to resist, even when you know it’s bad for you or that it’ll make you feel totally crappy afterwards.

Last year, I prepared a full-on Christmas spread for friends, complete with a lot of food I couldn’t eat – and I managed not to cheat (lord alone knows how). This year, I’ve planned ahead and shouldn’t have trouble sticking to my diet again, even though we’ll be dining at someone else’s house.

From experience, here are my tips for avoiding the festive cheat (and its consequences).

1. Tell yourself that cheating isn’t an option. It’s taken me a good few years to GET THIS, but it’s actually not okay to cheat from time to time. Think about it: Have you ever strayed from your diet and felt okay afterwards? Probably not. More likely, you’ve been doubled over in pain, stuck in the loo or simply feeling yucky and remorseful. Why go through all that? It’s just food.

2. Tell everyone else that cheating isn’t an option. Your family probably knows you’re on a special diet, but just to cover all your bases, remind them that you can’t, under any circumstances, eat dairy/gluten/sugar, etc. It’s much harder (and super awkward) to cheat when you’ve been banging on about the evils of gluten to anyone who’ll listen.

3. Make sure there’s a lot of food you can eat. I’m not talking one or two side dishes added to the menu as an afterthought. I mean properly planned, carefully prepared foods that you’ll enjoy. If you’re eating at home, this is easy because you’re in charge of the menu. If you’re dining at someone else’s house, tell them (don’t ask) that you’ll be bringing a few dishes that you can eat. Make extra, because I guarantee people are going to want to try it.

4. Plan ahead. Always keep snacks on hand, because those dips and bowls of chips are going to start talking to you when lunch is delayed. Also, not being starving when you get to the table means you’re less likely to overindulge and eat foods you shouldn’t be eating.

5. Don’t think of it as a food fest. Most of us on a healing diet have come to realise that a special occasion isn’t a legitimate reason to binge (there’s never really a legitimate reason to binge). But the festive season is admittedly hard – I mean, everyone is eating, as opposed to on your birthday, when it’s only you gorging on chocolate cake and Tumbles and watching Spice World in your PJs while checking out the Mr Delivery menu (No? Just me?). Anyway, push through the urge to binge and think of it Christmas as an opportunity to spend time with your loved ones and enjoy each other’s company. I get that this is a challenge for some people, but even if your family drives you absolutely batshit crazy, don’t let it send you straight to the ice-cream tub (unless you’ve made your own ice-cream).

6. Have dessert. Speaking of ice-cream, one of the surest ways to feel like you’re missing out is by being forced to skip the dessert part of proceedings. It’s sad and depressing… and when everyone else is tucking in and being all like ‘OMG this is the BEST chocolate lava cake I’ve EVER eaten in my ENTIRE life’, you might just cave in and ruin all your good work. Bring your own or prepare something you can eat, but make sure there’s some kind of sweet treat you can enjoy. Pure Ella is a great place to find the most mouth-watering, healthy, all-natural recipes. Again, make extra, because everyone’s going to want a taste.

7. Stop feeling like you’re missing out. Stop rueing the fact that you can’t eat the bread pudding and start being grateful that you’re on a healthy, healing eating plan that treats your body right and ensures you eat only high quality, natural ingredients that make you feel great. That’s something to be ecstatic about! In fact, forcing yourself to think like this every day will make it a habit, and you’ll soon start to feel less hard done-by and more satisfied and happy in your choices.

If you have any other tips to share for sticking to your diet this festive season, please share them! We can all use all the help we can get 🙂

What to eat on a low-carb high-fat (LCHF) diet

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Transitioning into a low-carb, high-fat way of eating (also known as ‘Banting’) can be challenging: for many of us, carbs make up a substantial portion of our daily intake, and figuring out what to replace them with can be tricky and confusing. That’s why it helps to go into it with a plan – or more specifically, an eating plan – so that your attempts aren’t derailed before you’ve even started.

Here’s a list of things you should be eating on a LCHF diet, as well as some suggestions for each meal.

Eat a lot of: healthy fat. This includes avocados and avocado oil, coconut oil, olive oil, animal fat (choose organic, additive-free cuts of meat including chicken, beef and bacon), oily fish and fish oil.

Eat some: protein. You need to include fat and protein in every meal, but remember that LCHF is a HIGH fat, MEDIUM protein, LOW carb way of eating. Overdoing it on the protein can impede your weight-loss efforts and also result in nausea. Remember to include eggs too.

Eat few: carbs. Even on a low-carb diet, it’s still essential to include some carbs in your daily intake. Choose lower-carb fruits and veggies like leafy greens, salad greens, cauliflower, berries, melons, cherries, oranges, tomatoes and avocados. You want to exclude starchy vegetables (all of those that grow under the soil, as well as peas) and high-carb fruits like bananas, plantains and raisins.

What about dairy? The right kind of dairy is an important part of a LCHF diet. Choose hard cheeses, cream, butter, full-fat yoghurt and so forth. You want to avoid any ‘low-fat’ items, and opt instead for those with greater amounts of fat and fewer carbs/no added sugar. Learn to read food labels.

The food lists at Originaleating.org are extremely useful if you need a little guidance. View them here.

LCHF meal ideas

Breakfast
  • Boiled/scrambled eggs on seed toast
  • Avocado on grain-free bread
  • Bacon and eggs with sliced tomato and fresh basil
  • Poached eggs with ham and asparagus
  • Cheese and mushroom omelette
Lunch
  • Meat or egg salad drizzled with olive oil
  • Chicken breast with cream cheese and side salad
  • Cold meat roll-ups (slices of meat filled with cheddar and tomato and wrapped in lettuce)
  • Bacon, avocado and seed salad
  • Minute steak wraps made with chopped cucumber, tomato and cheese, all wrapped in lettuce
Supper
  • Chicken fried ‘rice’, substituting cauliflower for rice and adding your low-carb veggies of choice
  • Steak, veggies and slices of fresh avocado
  • Roast chicken breasts stuffed with feta and drizzled with olive oil, served with salad or vegetables
  • Pan-fried salmon with asparagus and cauliflower rice
  • Roast lamb chops with cauliflower mash and veggies
  • Shepherd’s pie with cauliflower mash
Snacks
  • Nuts (especially almonds, macadamias and walnuts – avoid peanuts as these aren’t actually nuts, but legumes)
  • Biltong
  • Eggs
  • Cheese
  • Mini meatballs (make ahead and keep in the fridge/freezer)
  • Leftover chicken breasts (always cook in bulk when you can)

Here are some more great meal ideas and recipes from Authority Nutrition. The list also includes dressings and sauces to spice up your meals.

Don’t start the eating plan without being fully prepared, or you could become frustrated, bored or under-nourished. Know what you’ll be eating and more importantly, where you’ll be buying your food, so that you’ll never be left hungry. Also, keep snacks in your car, handbag/briefcase, etc so that you never find yourself ravenous and resorting to shop-bought carbs to fill the void.

It’s easy once you’re in the swing of things and you’re bound to feel – and notice – a difference.

Pros and cons of a low carb high fat (LCHF) diet

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Tons of people are following a low carb, high fat (LCHF) lifestyle at the moment and raving about it – and I can see why. Having followed the diet myself for several weeks, I can tell you that I’m really happy on it – but, like every eating plan, it’s not for everyone. In my completely non-expert opinion, and in the spirit of experimentation, here are my top pros and cons.

 Pros

  • Quick initial weight loss. Within one week of starting the diet, I dropped 2kgs, with what felt like very little effort.
  • Never/seldom hungry. I’ve never lost weight this effectively without feeling ravenous all the time. I hardly ever feel hungry and I certainly don’t feel like I’m on diet.
  • You don’t eat ‘diet foods’. If you love meat, nuts, seeds, eggs and dairy, LCHF is perfect for you. No rice cakes or diet shakes or grapefruit.
  • It helps manage my IBD symptoms. It took a few weeks for my BMs to regulate, but from the start I had almost no digestive discomfort, and very little bloating. My belly seems to love LCHF.
  • No sugar cravings. Possibly one of the biggest benefits for me, a self-confessed sugar addict, is the fact that including more fat in my diet seems to have combatted my sugar cravings, and even reduced my taste for the stuff.
  • Feeling better. When I eat sugary and gluten-based foods, I often wake up the next day feeling groggy, ‘stuffy’ and just generally under the weather. Sometimes, if I really overindulge in these foods, I get terrible cramps and my body even feels sore to the touch. I always feel good and healthy when eating LCHF.
  • Easier food prep. Steak and salad is quicker and simpler to prepare than, say, a curry. Grabbing a handful of almonds is an easier snack than whipping up a smoothie. But this depends on what you like to cook and eat.

Cons

  • Expense. LCHF foods aren’t necessarily ‘cheap’ foods, especially now that this style of eating is so trendy. The price of meat, nuts and cheese all adds up – to a lot. You may find it balances out if you were previously buying lots of packaged or processed food, but then again, it might not.
  • Less butternut and banana. I had to cut out two of my staples, which made me sad. But pumpkin is fine, and once I combatted my sugar cravings (which only took a day or two), I didn’t miss bananas at all.
  • Limited choices. Particularly when it comes to snacking, it can be hard to find LCHF foods that aren’t pricy (nuts), unrealistic to eat on their own (a piece of meat or a block of cheese) or simply difficult to get on the run (have you ever tried to find a ready-to-eat, ripe avo at your local corner shop? Yup, exactly).
  • Very rich foods. High-fat foods can be very rich, and about three weeks into the diet, I became quite nauseated – a feeling that lasted a number of days. I’m not sure if it was too much fat or protein, or just being completely and utterly sick of eating eggs, but it wasn’t pleasant. Nothing really helped – I just had to wait for it to subside (which it did).
  • Lactose intolerance. If you’re lactose intolerant, like me, your options are even more limited. I have been including a bit of cheese in my diet as a test, and it seems mostly fine.
  • Snacking is HARD. I know I’ve covered this already, but it bears repeating. Every snack is supposed to include some fat and protein – this means that you shouldn’t really be snacking on fruit or yoghurt, especially if you’re trying to avoid fruit. I graze on biltong, nuts, grain-free toast and cheese, but again, these are not cheap snacks and they’re not easy to grab on the run.
  • Weight loss can plateau quickly. If you’re following the diet for weight-loss purposes, you might find your weight loss comes to an abrupt halt. This could be due to eating too much fat and protein – after all, it’s not a free-for-all. Nuts, butter, cream, etc are calorie bombs and even if they’re allowed on the diet, they’ll hinder your weight-loss efforts if you overindulge. Remember that it’s HIGH fat, MEDIUM protein and LOW carb.

So as you can see, there are benefits and drawbacks to LCHF eating – as there are to any other kind of diet. The only way to find out whether or not it’ll work for you is to try it. And if you have, please share your thoughts and experiences – I’d love to hear your feedback 🙂

My experience on a low carb, high fat (LCHF) diet so far

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Anyone else been struggling to find a diet that works for them?

Since being diagnosed with ulcerative colitis about a year ago, I’ve embarked on various diets to try to ease my symptoms and heal my body (hence this blog). In fact, I started this blog to document my experiences on the SCD diet (see a summary here), which has helped many, many people to heal after the ravaging effects of inflammatory bowel disease.

But it’s been really tough to find a diet that stuck.

SCD wasn’t the answer for me, so I moved on to autoimmune paleo after consulting a nutritionalist. I followed it mostly strictly for a month or two (AIP is not a long-term diet), and then switched to paleo. By this time, my various diets had exhausted me psychologically, and subconsciously I think I felt imprisoned by them. I was either restricting or bingeing, and I constantly felt guilty about my slip-ups. How could I care so little about my health that I couldn’t find the willpower to avoid gluten or dairy or all the other things that were so bad for me? Restrict, binge. Restrict, binge. Guilt guilt guilt. I was trapped.

Cravings, weight gain and other un-fun things

Compounding all of these negative feelings towards myself and my diet was the fact that my clothes were getting tighter and the number on the scale was steadily rising. Having faced some weight demons for many, many years, this just made everything so much worse. I was constantly going back onto my restrictive diets simply to lose weight, even though I said it was because of my IBD. They didn’t work, so I’d binge some more.

Perhaps most ironic of all was that, apart from one or two isolated incidents, my UC symptoms were completely under control and, thanks to my Asacol, I was never aware of any issues.

Coming round to ‘high fat’ way of thinking

Several weeks ago, spurred on by yet another attempt to trim down, I decided to give the high-fat, low-carb diet a bash (also known as a ketogenic diet). Although I’ve been hearing about it for months, it’s taken me ages to come around to the idea. Eat fat? No, surely not. I’d spent the past decade avoiding anything with fat, oil or even a single additional calorie. And fat has the most calories of all! Plus, everyone was doing the diet (especially here in SA, where Tim Noakes has become something of a ketogenic legend), and that made me not want to do it even more. Ugh, fads.

But I was also desperate to kick my sugar habit (which by this point I had labelled an ‘addiction’ – read about my binges and attempts to overcome them here), and I thought that severely limiting carbs, at least at first, might help.

I read up about the Atkins diet, which is essentially a ketogenic diet (at least in the early phases), and thanks to the guidelines provided, I figured I’d be able to give it a shot.

That was several weeks ago, and I hate to say it (because it still feels like such a fad), but it is actually working.

How I feel on a high fat diet

This is the first eating plan I’ve followed where I haven’t felt hungry, haven’t had many cravings (I’ve had perhaps two or three bad sugar cravings in total, as opposed to several every day) and have actually felt completely satisfied at all times. Plus… the weight has started to melt off. I can’t understand it because I’ve been eating fat – and a lot of it (for me). I eat handfuls of almonds every day, I add oil to my food (olive or coconut) and I’m consuming plenty of avocado. I eat several eggs each day (my nutritionalist has assured me that four a day is fine, but I usually consume about three), and lean red meat a few times a week.

Making the switch: a bit of a mind-fudge

What has been strange for me, as someone who grew up in a household that was 50% vegetarian, has been cutting down on the amount of fruit and veggies I eat. Fruit I can understand – it’s healthy, but not in the quantities I was consuming it. I could eat 10 bananas in a day, or five pears in the space of several hours. Unnecessary, and probably feeding my sugar addiction. I decided to cut out fruit altogether for the first few weeks, to break the sugar cycle, as well as starchy veg, just as the Atkins diet advises. Eating less veg has been weird for me (I never realised how many carbs there are in vegetables, especially when you’re trying to limit your carb intake to 20g per day!).

That said, the way that ketogenic and Banting diets work is by getting your body to stop using carbs as your primary energy source, and to use fat instead. It takes a few days to ‘switch over’ to this way of burning calories, and – for me anyway – it seems that once it kicks in, it’s EFFECTIVE!

What I eat each day

For breakfast, I either have a boiled egg or avocado on grain-free seed toast. For lunch I’ll have two boiled eggs with salad, and as a late afternoon snack, I’ll have almonds. Supper is usually lean steak or chicken, or if I don’t feel like cooking, biltong. I serve it with cauli-rice or a portion or two of other low-carb veg (broccoli, zucchini, etc) and avocado. In between, when I’m hungry, I snack on raw almonds or biltong.

In fact, the one area where I slip up is when it comes to snacking. I’m a notoriously big snacker, but on this diet, I don’t really get hungry between meals, and sometimes I’m not even hungry at meal times (I always eat though). Not being hungry has never been a reason for me to not eat – but I simply am not craving food the way I used to. This means I don’t have a mid-morning snack, but I do tend to have something small in the late afternoon/early evening in the hours before dinner.

Dairy and high-fat diets when you’re lactose intolerant

On a high fat diet, one of the primary building blocks is full-fat dairy, and being lactose intolerant, the majority of dairy is off-limits to me. I can have small amounts of hard cheese (ie, parmesan), but soft cheese does weird things to my belly… and I can’t even look at cream! However, this might also be why I’m losing more weight: Some people have complained that they haven’t lost the amount of weight they were expecting on the ‘Tim Noakes diet’, which the professor attributes to too much dairy. After all, while butter and cream contain healthy fat, they’re also LOADED with calories.

Either way, you do need certain vitamins and minerals that come from dairy. If you don’t eat the stuff, make sure you’re taking supplements or getting what you need from other food, which you should continue to include in your diet.

How’s my belly?

As always, it comes down to this, as it should. My belly has been fine, and I haven’t noticed any major differences in its activity since starting this diet. But that’s probably also because Asacol does a powerful job of keeping everything under control. Plus, the right kind of fat is extremely healing: avocado and coconut oil especially are very beneficial to the gut and should always be included in a healing diet.

I do have to be careful with almonds, because if I eat too many, they can give me cramps. And I also have to be sure that I include my five portions of fruit/veg in my diet every day – something I never used to struggle with, but which I now have to actually make a concerted effort to do. My stomach is perhaps not as active as usual (normally I have daily BMs, but sometimes now I skip a day). That said, I haven’t experienced any bloating, constipation or discomfort, so I’m not concerned about it.

In summary

Overall, I’m loving how I’m feeling on this diet. I LOVE not having cravings, I LOVE that I never feel too hungry, and I’m enjoying the actual food itself (steak, avocado, nuts, caul-rice – what’s not to relish?!). I’m aware of the potential pitfalls (too much fat, too little veggies/fruit), and I’m being careful to avoid them. So far, so good, and out of all the diets I’ve tried in the past year (SCD, paleo, autoimmune paleo), this has been the most enjoyable, the easiest to follow, and the one that has made me feel the best.

Have you tried a high fat, low carb diet/banting? Would love to hear your feedback 🙂