Dairy, Beverages and Sweetners in low carb lifestyle.

DAIRY PRODUCTS

On a ketogenic diet, full fat are preferable over low fat or zero fat. But we should aware that dairy protein that is Whey and Casein are insulinogenic which means they cause an insulin spike in the body. So if losing weight becomes tougher, it's best to cut off or reduce these milk products.

• Heavy whipping cream
• All hard and soft cheeses ( Wara is a great example here in Nigeria)
• Unsweetened whole milk yoghurt ( Full fat Greek or Turkish)
• Full Fat cottage cheese
• Mascarpone Cheese
• Full fat sour cream.

Personally, i avoid all these dairy products because the stalled my weight for almost 5 days. It took me awhile to figure this out, so please learn from my mistake.

NUTRITIONAL VALUE OF DAIRY PRODUCTS

BEVERAGES

On this lifestyle, there is usually an increase in thirst. It has a natural diurectic effect. Before this lifestyle, it was very difficult for me to drink water, I could go a whole day on just half glass of water. This lifestyle needs lots of water. It's important to drink up to 3ltrs of water daily. Drink liquids like it is going out of fashion.

• Water
• Coffee ( Decaf. Caffeine drives up blood sugar)
• Green Tea (Unsweeten)
• Soda water
• Herbal Tea

SWEETENERS

On this diet it is best to go cold-turkey on every sweet tasting stuff to help curb carb craving to minimal level. Although a lot of low carb eaters use liquid stevia but it still contains 5g of Carb. Some may say Agave nectar is ok but the truth is that it is no different sugar.

NUTRITIONAL VALUES OF SWEETNERS

Aspartame is found in all these orange flavoured Vit C and children drinks. Aspartame is so dangerous that there 90 different documented symptoms listed in FDA report. Part of the dangers are

• Headaches/migraines
• Dizziness
• Heart Palpitations
• Memory loss
• Vision problems
• Depression
• Weigh gain
• Fatigue
• Insomnia
• Joint pain etc

According to researchers and physicians studying the adverse effect of aspartame, chronic illness can be triggered or worsened by taking aspartame:

• Brain tumours
• Multiple sclerosis
• Epilepsy
• Parkinson disease
• Fibromyalgia
• Birth defects
• Lymphoma
• Mental retardation
• Diabetes
• Alzheimer's

It has been referred to as Chemical poison. Aspartame is found in Chewing gum, diets Sodas, lots of children drinks in Nigeria have aspartame too. Ingesting Aspartame with Carbohydrate is very deadly,so before you take that Sugar free gum or Diet Soda, please check for Aspartame.

Have a lovely day.