a note from anna - pbco. · 2019-04-04 · and salads. for me, this has been the perfect combo,...

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How to Stay Regular on a Low Carb Diet | annaslowcarbkitchen.com.au

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Everything that I advocate, includes these proteins (meat AND plant based) as well as HEAPS of leafy green veggies

and salads. For me, this has been the perfect combo, that helps me to feel my best (inside and out!)

A NOTE FROM ANNAThis is one of the most frequent questions I get asked - How to stay regular on a low carb diet.

I believe the reason for this is because there are many low carb diets out there, that are based heavily on proteins (mainly meat) with very minimal veggies (fibre).

As well as veggies, there are other important factors that can help achieve a happy tummy, healthy digestion and reduce bloating - and I have outlined these all in this ebook.

Cheers to happy tummies :)

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Introduction

I often get asked about this, and the good news is there are actually quite a few easy things you can do to improve your digestion.

Staying regular is very important for many reasons -

Comfort - reduced feelings of bloating or swelling around your tummy.

Detoxing - eliminating waste from our bodies as fast as possible.

Momentum & Energy - feeling like your body is processing food fast and functioning well.

Health - Constipation and digestive issues can lead to more serious illness and disease, which we don’t want!

Why do we sometimes experience digestive issues with a Low Carb Diet?

The main reason, is because many Low Carb Diets are often heavily based around meat and protein foods. These foods have minimal fibre, which we really do need to aid digestion. I always recommend a diet full of green veggies for this reason. The carbs in green veggies are so minimal, and the fibre really helps to keep you regular and therefor not feeling bloated! Win Win!

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» 7 ways to stay regular on a Low Carb Diet

1. stay hydratedThe easiest way to stay hydrated, is obviously to drink enough water. I know this is easier said than done for many people so here are a few tips on how I drink enough water. Minimum 2L but 3L is ideal - especially in summer.

Carry a water bottle with you at all times - if you have it with you, you are so much more likely to sip on it!

Have a target for how many bottles you need to drink to achieve your 3L

Try drinking a mug of hot water at your desk. I found in winter that I was drinking so much coffee - mainly to stay warm - so now I’ll sip on hot water. It does take a little bit to get used to, but once you do, you will really love it.

Drink straight from the tap after brushing teeth! - sounds funny I know, but I always guzzle as much water as I can after brushing my teeth in the morning. That way I leave the house knowing that I’ve already drunk at least 500mls of water, and I am hydrated before I get stuck into the coffees!

Try Sparkling Water - either mineral or soda water - if you like bubbles, then this can make the water a little more interesting. Schweppes have a range of naturally flavoured waters that still have zero carbs/calories. They come in Peach, tangerine, Raspberry and Lime - available at most supermarkets.

Herbal Tea - find your favourite herbal tea and enjoy. Mine is Lemongrass and Ginger which I find gives me a nice pick up too. Herbal Tea is obviously just water and herbs, so really helps you to stay hydrated.

If drinking wine, always alternate 1 water for 1 wine - you will feel so much better for it!

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2. eat Green Veggies

Green Veggies provide a lot of both soluble and insoluble fibre that helps all the other food pass through your system. They are also very low in carbs and calories so are the perfect way to make your meals larger, as well as increase your fibre intake. My faves would be Broccoli/Broccolini, Zucchini & Asparagus.

Always use green veggies or salad greens as a base for your meals. Top with protein of choice.

If making a cheese/snack plate - also include cucumber slices, asparagus, snow peas & celery. These raw veggies go so well with both cheese & dips, and give you a burst of freshness amongst the cheese.

Try Zoodles - Zucchini noodles. You can buy the gadget from most kitchen shops now and they are really easy to make. Top with your favourite low carb pasta sauce such as bolognese or carbonara.

Snack on Cucumber & Feta - Slice up a container and leave in the fridge - Feta is my fave cheese to have with cucumber, but feel free to get creative!

Grill veggies in the sandwich press - we have a flat sandwich press at the office, and everyday just slice up some zucchini or broccoli, top with a little butter then grill. The boys usually also do some meat patties or sausages, but I actually enjoy a huge big bowl of veggies topped with extra butter, salt & pepper.

Olives are also a great low carb snack to enjoy. I love the ones filled with feta, available from the deli in most supermarkets!

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3. Take ProBiotics and PreBiotics

As we know - we need good bacteria in our tummies to help break down our food. In today’s society where everything is overly sanitised and our food doesn’t contain as many natural elements, it is common for our tummies to be lacking this good bacteria.

Also if you have taken antibiotics, these can kill the good bacteria as well as the bad ones.

The easiest way to increase the good bacteria in your tummy, is to take a probiotic.

Always keep your probiotics in the fridge to maintain the bacteria

Take 1 per day - check the instructions on bottle to see if this should be before or after eating.

Eat foods that contain Pre Biotics as well - these foods are like the food for the probiotics to help them grow. Foods that contain probiotics are: Garlic, Leek, Onion, Asparagus, Wheat bran, Bananas & Legumes.

Be cautious that Banana and Wheat Bran are higher in carbs.

The best Low Carb Legume, to gain these pre biotics is Lupin (which we use in all our products for this reason!)

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4. Move your Body

Movement of any type gets all your bodies systems, including digestion moving faster! Intense exercise or a cardio session will enhance this, however even just simple things like taking the stairs, or power walking to work will help.

Be as active as you can be! Always thinking how you can move your body.

Get up half an hour early and walk or jog around the block.

Experiment with new exercises to see if you can find something you love.

Take the stairs, even jog up them if you can.

Get off the bus 2 stops early and power walk to work.

Clean the house - this is such amazing exercise.

Mow the lawn.

Lift heavy things (but suck in your tummy to support your back)

Squeeze your butt - this is my fave - your glutes (butt muscles) are the biggest in the body - so by squeezing them side by side, you are burning a lot energy, toning your butt and getting all your body systems moving!

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5. Supplement with Magnesium

Magnesium increases water in your intestines which helps digest your food. It also relaxes your muscles making it easier to pass food through your system.

Since your intestines will be absorbing this excess water from your body it is very important to drink plenty of water after taking Magnesium. This will keep you from becoming dehydrated.

Low Carb foods that are naturally high in magnesium are: Green vegetables - Leafy types are the highest, Legumes (Lupin flour and Flakes are the lowest carb), Berries, Nuts, Soy products, Fish, Avocado, Cabbage, Prunes, Pumpkin seeds (Pepitas) Plain Greek Yoghurt.

You can also grab a magnesium citrate supplement from your local pharmacy - seek their advice on the best one.

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6. Natural Laxatives for SOSFrom time to time, no matter what your diet is like, sometimes things may be a little slow :(

Natural laxatives are made from a herb called Senna. You can also get this in a tea form from health food shops - but I find the tablets are much more convenient.

I wouldn’t recommend taking these any more frequently than once a week as your body can start to rely on them which is not what you want, but they are great for occasional use!

Take 2-6 tablets before bed - make sure you have been drinking enough water that afternoon.

Make sure you are conveniently close to a bathroom in the morning!!

These are great for emergencies or particularly slow times to get you moving.

These 3 brands are all available from supermarkets - Sennasoft Laxatives Senna Tablets, Ford Senna Laxatives Extra Strength Tablets, Laxettes Laxatives.

“Ballerina Tea” is available from health food shops and Asian supermarkets - this is the tea version of Senna.

7. GO NUTS!!

Many people report that including a handful of nuts in their diet daily really helps to keep them regular.

Nuts contain a great combination of fiber and fats, which seem to do the trick.

Any nuts that have the skin on are best for this as this is extra fibre

Stick with dry roasted or natural nuts - anything honey coated or flavoured is a NO-NO!

Cashews are unfortunately high in carbs - about 20g per 100g - so avoid these.

Almonds, Brazil and Macadamias are the lowest carb nuts - but all nuts are fairly low so choose your favourite.

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Staying regular Checklist(Feel free to screen shot and pass on to someone who may appreciate it)

Stay Hydrated

Eat Green Veggies

Take ProBiotics and PreBiotics

Move your Body!!!

Supplement with Magnesium

Natural Laxatives for SOS

Go Nuts!!

Please include the statement from website that we are not medical advisors and if in doubt they should consult their doctor.

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Want to learn more about low carb living can help you feel your best?

All these FREE resources are available online!

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a note from anna - pbco. · 2019-04-04 · and salads. for me, this has been the perfect combo,...

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