By Isabelle Nunn, Head Nutritionist
The start of a new year is an ideal time to review our diet and lifestyle habits. For some, this also means losing the pounds gained over the festive season! Cutting out excessive carbohydrates and sugars can support weight management, improve glycaemic control and support overall health and fitness. Studies comparing low-carb diets and low-fat diets have found that people restricting their carbohydrates lose more weight in the short-term without being hungry.
The problem is that sugars and high-glycaemic-index carbohydrates (i.e. refined carbohydrates such as white bread) trigger the release of dopamine and opioids in the body, and this can lead to addiction- like behavioural responses. In addition, unmanaged stress can lead to chronically elevated cortisol levels (our stress hormone) that can increase feelings of hunger, and cravings for sugar and unhealthy foods.
What is the best way to curb carbohydrate and sugar cravings?
✓ Regular exercise and relaxation techniques, such as mindfulness meditation and gentle yoga, can help with lowering stress levels, making it easier to make healthier choices.
✓ Go for low Glycaemic Index (GI) foods as opposed to high GI refined carbohydrates and fast release starches. Eat a balanced diet including foods such as fish, eggs, dairy, meat, nuts, berries and an abundant variety of non-starchy vegetables. Adequate protein and quality oils such as coconut oil, MCT oil, avocado and olive oil, alongside low GI fruit and veg, can increase feelings of satiety and may keep you feeling full for longer.
✓ It is easier to curb a refined carb and sugar habit if you swap for healthier alternatives. Have to the ready guilt-free low-carb treats and snacks, you can take to work or eat on- the-go. Most regular so called ‘healthy’ snack bars in stores and health food shops are loaded with sugar syrups or dried fruit, so they are likely to perpetuate cravings. However, Locako Keto Collagen Snack Bars and Bites
are expertly designed for an ultra-low carb diet. Packed with protein, grass-fed Collagen, healthy fats and enhanced with prebiotics and probiotics. Choose from a range of delicious natural flavours: Chocolate Hazelnut, Chocolate Caramel, Almond Collagen, Peanut Butter Jelly, and Chocolate Orange!
✓ Fibre can increase feelings of fullness and satiety and promote a beneficial gut microbiome. A deranged gut flora may contribute to food cravings and weight gain as it is thought that intestinal dysbiosis can alter the production of gastrointestinal peptides related to satiety, resulting in an increased food intake. * Prebiotic foods and probiotics Garden of Life - Microbiome Once Daily Men’s may be supportive in this case.
✓ Consider the addition of coconut MCTs and Keto Collagen to help sustain long lasting energy levels and increase satiety. Locako’s Keto Coffee Creamers and Keto Collagen Protein Powders are packed with Coconut Medium Chain Triglycerides (MCTs) extracted through distillation without the use of chemicals or solvents, and grass-fed hydrolysed collagen protein with the additional benefits for supporting muscles, body tone and beauty. Ideal added to coffee, smoothies and nut milks.
✓ Cinnamon – this culinary spice is thought to help support blood sugar levels. Add cinnamon powder to warming drinks or take as a fluid extract for efficient absorption.
✓ Watch out for hidden sugars. Much of the free sugar (glucose, fructose, sucrose or table sugar) we could be consuming is hidden in processed foods such as ketchup, baked beans, yoghurts and drinks. Start a habit of reading food labels to avoid these high GI food sources.
Research suggests that a ketogenetic diet may have favourable impacts on short-term body weight and fat loss. * A standard ketogenic diet typically consists of 70% fat, 20% protein and 10% carbohydrates. Ketosis is when the body uses fats as its primary fuel instead of glucose. Fats are metabolised into ketones, giving the brain, muscles and other tissues the energy to function.
Locako is Australia’s #1 low carb and keto brand, bringing you delicious keto-friendly foods containing only the cleanest, healthiest and ultra-low carb ingredients. This pioneering brand is approved and recommended by qualified nutritionists and naturopaths.
Discover our full range of keto-friendly and low-carb products including Keto Collagen and our guilt-free Keto Snacks and delicious low-carb Keto DIY mixes, choose from:
❖ Peanut Butter Collagen Brownies
❖ Chocolate Chip Edible Cookie Dough
❖ Chocolate & Peanut Butter Mousse
Learn more about Locako here
* Ketogenic diets and low carb diets are not suitable for everyone. If you are pregnant, lactating or have a medical condition please speak to your doctor before making changes to your diet. Any claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.
References:
https://www.sciencedirect.com/science/article/abs/pii/S0022347602402065
https://pubmed.ncbi.nlm.nih.gov/15533250/
