Swop Outs

Xylitol and erythritol are sugar alcohols and are absorbed in the body in a very different way to sugar. They are not fully absorbed by the gut and mostly pass through the system without much impact, according to most studies and sources. They are natural and safe to use but their consumption should still be limited. Pigging out on them will negatively affect weight loss and I would suggest you use them ONLY in baking treats a few times a week and NOT in coffee or tea. Stevia is a natural plant sweetener that is 300 times sweeter than sugar. It is 100 per cent natural with no kilojoules and NO effect on blood sugar. It does, however, have an aftertaste that some may dislike and it’s also harder to determine how much to use in recipes.

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Any nut can be ground into flour, and the best thing is that you can use virtually any nut or seed to make the flour needed for a recipe, which is very handy when the price or availability of the sug- gested ingredient becomes an issue. As long as you stay clear from cashews and peanuts. They are actually legumes with a higher GI and carb count than the rest. The rest of the nut kingdom is yours to explore! I make my own coconut flour/meal by adding some desiccated coconut into my coffee grinder and grinding for 10 - 15 seconds.

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Veggies and leafy greens – the brighter the better – that grow above the ground are generally safe to consume in abundance without having to count carbs. Overall they offer you fibre and nutrients galore, are less than 5 g carbs per 100 g and are very low on the GI scale

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As soon as you remove the empty nutrition and sugar-spiking and craving-causing part of a meal, your metabolism will begin to heal and will natu- rally regulate your appetite. Trust me, you WILL feel full without the carbs. You also don’t need to buy more food to replace the pasta, rice or potatoes. You will, however, buythese more often: cabbage, cauliflower, spinach, baby marrows, green beans and pumpkin. As soon as you understand this very crucial swap concept, your meal combos will feel ‘normal’ again in no time

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Fat is the most concentrated form of nutritional energy. It’s like rocket fuel compared to carbohy- drates. But contrary to popular myth, you will not be eating a block of butter a day. You use very little actually. You also cannot ignore this part of the life- style because you feel grossed out or scared – you need to embrace healthy fats to fuel your energy and keep your blood sugar levels stable!

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My recipe book was designed with sensible snacks in mind and should give you a good variety of ‘de- carbed’ treats to share with the entire family. You need to know that these low-carb treats are deca- dent in EVERY way! However, if you eat some store- bought pretzels inbetween, your body will burn the carbs first and store the rest as fat. So stick to low- carb snacks only – no switching between low-carb and traditional snacks.

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A LCHF is not a high-protein diet. The quality of the meat is more important than the quantity.Eat a bigger variety of meat cuts and not just themuscle parts. Most of the good stuff is in the bones and the fatty offcuts.

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Without the fibre, fruit juice becomes an inflammation-driving sugar spike just waiting for a place to happen. Not to mention the additives and preservatives.

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