Low Carb Blogs with Cool Names

I confess! Not only have I judged books by their covers, I have also judged blogs by their names -- although scant correlation exists between quality web content and cool name quotient.

My inner linguaphile can't help but be drawn to cleverly named blogs, especially those which deal with one of my favorite topics -- low-carb high-fat recipes and health research. So while I faithfully follow a blog called Authority Nutrition because it contains evidence based nutrition information, my heart skips a beat when I discover a new #LCHF blog with a quirky title.

Here are a few of the creatively named low-carb blogs I enjoy visiting, with a brief description of each:

All Day I Dream About Food: Recipe site with mostly low-carb gluten-free recipes. Founded by mom blogger Carolyn Ketchum who turned to the LC way of eating after experiencing gestational diabetes during pregnancy.

Butter Makes Your Pants Fall Off: Blog founded by a guy nicknamed "Butter Bob" Briggs, who lost 145 pounds following LCHF diet combined with intermittent fasting. Started as a You Tube video with the same name, which Briggs almost called "Sugar made me so fat I couldn't sit in a folding chair."

Peace Love and Low Carb: Low-carb recipe site with a primal spin. Self-proclaimed foodie Kyndra Holley also dabbles in cross fit and essential oils, and her blog is just as fun as its name. "Watching someone eat something I created is pure joy," writes Holley. "If I were to eat bacon while watching someone eat something that I made, I just might explode."

My Big Fat Low Carb Life: Technically not a blog, this Facebook community page is a treasure trove of LCHF resources, with links to recipes, research articles and videos.

Low Carbe Diem: This blog's mission is to make the low-carb way of eating more doable. "One morning, as you approach the breakfast table, you think to yourself, 'If I have to eat another egg, I will throw myself down a flight of stairs.' And you almost mean it," writes Ann Moore in her blog's About section.

Honorable Mentions:

Ditch the Carbs

Butter is Not a Carb

Sugar Free Sheila

I Breathe I'm Hungry

No Bun Please

Hold the Toast

Low Carb Confidential

Carb Wars

The Loquacious Lowcarbivore (shameless plug)

Why 'Never Skip Breakfast' Is Just Another Diet Myth

How US Dietary Guidelines Got It Wrong on 'Most Important Meal of the Day'

The widely accepted "fact" that skipping breakfast may cause people to pack on pounds turns out to be just another myth promoted by the USDA Dietary Guidelines Advisory Committee. This is the same panel of people paid off by the food industry alleged experts that pushes sugar-filled low-fat chocolate milk on school children and has for years warned Americans to avoid egg yolks because they contain cholesterol.* 

Don't like breakfast? Don't feel bad.
It's okay to eat your first meal
later in the day.

Instead of using randomized controlled trials, the USDA relies heavily on observational studies in which participants unreliably self report their behavior and it can appear one thing causes another because the two are associated.

In the case of the breakfast hypothesis, for instance, other associations that could explain weight gain for breakfast skippers could be less sleep, higher stress levels or other confounding factors.

A Stanford University Departments of Medicine, Health Research and Policy abstract cited an alarming statistic about health research published in highly respected journals: "Of 52 major claims made by observational studies, none was validated when tested in RCTs."

Which is pretty bad because even a stopped clock is right twice a day.

Keep in mind, randomized controlled trials -- or RCTs -- are considered the gold standard of science and are far more rigorous and reliable than the observational studies on which so much dubious dietary policy is based.

The good news is at least one rogue nutritionist is refuting the USDA guidance on eating breakfast. In his ObesityWeek presentation this month -- "Myths, truths, skepticism and curiosity on null findings: striking a balance" -- Dr. David B. Allison of the University of Alabama presented data from six RCTs that yielded no evidence people who eat breakfast are more successful at losing weight.

Ironically, the opposite was true: breakfast skippers were more successful at losing weight in some cases. (See Slide 11 of Dr. Allison's presentation.)

As my previous blog post on the link between herd theory and lack of medical doctors who recommend low-carb high-fat diets suggests, the more a myth is repeated by respected opinion leaders, the more likely people are to believe it -- regardless of the scientific data or dearth thereof.

With more evidence accumulating that intermittent fasting combined with a low-carb high-fat diet could be metabolically advantageous, people who prefer to skip breakfast should feel free to experiment with what works best for their body and stop feeling guilty for postponing their first meal until later in the day.

*(Concerning the USDA flip flop on egg yolks, what the dietary guidelines panel failed to consider is the liver will produce cholesterol to compensate for the amount one does not get from food. Few people consume more dietary cholesterol from food than their body needs to function.)

Why Don't More Doctors Recommend Low Carb High Fat Diets?

This article has been moved to the Loquacious Lowcarbivore.

Why I'm Addicted to Chia Seeds

As much as I credit Medifast for helping me melt off 35 pounds a couple of years ago, I never envisioned eating space food forever. Nor did I wish to follow the Medifast maintenance plan, which is way too high in carbohydrates and low in fats to be satiating, healthy or sustaining.

So once I reached my ideal weight, I parted ways with Medifast and started a new adventure to discover a healthy diet I could adhere to on a permanent basis.

Which ultimately led me to chia seeds.

This chia pudding recipe from
the Food Network blog uses
almond milk, lemon and cinnamon.

If I had to name just one food that has helped me keep my weight off, it is this low-carb superfood loaded with fiber, protein, antioxidants, Omega 3 and a cornucopia of crucial minerals like iron, calcium and selenium.

Because chia seeds contain a ton of soluble fiber, they are a great prebiotic, which is necessary for probiotics to thrive.

Chia seeds can absorb 12 times their weight in water; so they slow down the process of digestive enzymes converting carbohydrates into blood sugar. They are credited with helping to prevent diabetes, cardiovascular and other metabolic diseases.

About two months ago I started consuming chia seeds daily for health reasons and was happily surprised at an unexpected side effect.

I lost five pounds without changing anything else I was doing.

(And to think that for decades Americans thought the best use of chia seeds was to sprout them as hair for Chia Pets instead of, uh, eating them as, you know, food?)

If you see chia seeds in the grocery store, they look a lot like gravel. Fortunately, they are relatively tasteless and can be sneakily hidden into most any food or drink without affecting the flavor. Here are the two main ways I consume chia seeds.

Chia Fresca

Add a spoonful of chia seeds to a mixture of lemon juice and water. The chia seeds soak up the liquid and turn into gel balls, transforming my refreshing lemon water into the texture of Japanese bubble tea.

Chia Pudding 

Mix about one cup of unsweetened almond milk with two cups of canned full-fat coconut milk and then add a splash of vanilla extract, Lacanto Golden Monkfruit Sweetener to taste and 3/4 cup of chia seeds. This makes several servings of lunch, which I either eat plain or top with blueberries, pomegranate seeds and/or walnuts. You could omit the Lacanto or use a different sweetener, but monkfruit/erythritol is currently my favorite not-sugar and works well in this recipe.

This morning I started researching other ways to use chia seeds in recipes and found out you can "bread" foods without breadcrumbs if you combine chia seeds with almond flour and Parmesan cheese. You can also sprinkle chia seeds on salads or any other food to add a slightly nutty texture and tons of health benefits.

Don't pay any heed to people who say you have to grind chia seeds to make them bioavailable; they're conflating chia with flax seeds. Chia seeds have much thinner shells that dissolve quickly; so the nutrients are easily absorbed.

However, the one way you should NOT consume chia seeds is to eat them plain and chase them with water. Apparently one man who tried this ended up with a glob of chia gel stuck to his esophagus, and this stubbornly sticky mass had to be surgically removed.

Dr. Sarah Hallberg TED Talk Highlights

Why Dr. Sarah Hallberg is My New #LCHF Heroine

She may look like the woman next door, but don't let Sarah Hallberg's Rice Crispy Treats toting soccer mom facade fool you. The petite physician is poised to prove that a ketogenic low-carb high-fat diet is the ticket to health for most Americans -- especially those suffering from obesity, diabetes and other metabolic diseases.

I have been hooked by everything Hallberg says and does since viewing her TED Talk a while back, an 18-minute mind blowing lecture called

Reversing Type 2 diabetes starts with ignoring the guidelines

Dr. Sarah doesn't play.

Dr. Sarah Hallberg delivering
her TED Talk on
reversing Type 2 Diabetes

In folksy English spiced with clinical data and compelling anecdotes, the self-described obesity doctor challenges conventional medical advice for treating Type 2 Diabetes.

If you don't have 18 minutes right now to watch Dr. Sarah Hallberg's TED Talk on You Tube, I have highlighted they key points below. However, before reading them you must pinky swear to watch the actual video when you have more time.

Obese people are not to blame for their situation; nor do they have weak character. The culprit is the nutritional advice provided by the medical communit.

Obesity is a hormonal disease caused by insulin resistance.

Insulin resistant people can't drive blood sugar into their cells. This causes a rise in insulin levels.

Almost 50 percent of all American -- about 120 million people -- now have diabetes or pre-diabetes.

Insulin makes us hungry and causes us to store fat.


Everything we eat is a carb, protein or fat -- or combination thereof.

When we eat carbs, our insulin and glucose levels spike quickly. When we eat protein, insulin levels spike less than with carbs When we eat fat, insulin levels do not spike at all.

Diabetes is a state of carbohydrate toxicity in which the cells become resistant to insulin. This prevents blood glucose from entering our cells, causing blood sugar levels to rise in the blood and the body to produce even more insulin.

The American Diabetes Association (ADA) tells people with Type 2 Diabetes (T2D) to eat 40-65 carbs per meal and additional carbs for snacks. That is recommending they eat what caused their problem.

The ADA states there is insufficient evidence to recommend limiting carbohydrates.

ADA guidelines say if you take certain diabetes medications you have to eat carbs or your blood sugar will drop too low. This is a vicious cycle: take diabetes medication so you must eat the same carbs that  caused your problem in the first place.

The ADA does not tell patients there is a method to reverse T2D through diet.

Human bodies do not need carbs. The minimum daily requirement for carbs is zero. A nutrient is essential if you need it to function AND you can't make it from something else. The body can make its own glucose in a process called gluconeogenesis.

Overconsumption of carbs is making us very sick; yet we continue to recommend that people get about half of their total energy intake every day from carbs.

Patients at Hallberg's obesity clinic dramatically decrease daily carbs, and their blood glucose goes

Dr. Sarah Hallberg:
Medical revolutionary
disguised as soccer mom

down -- decreasing or eliminating their need for insulin.

The single biggest risk factor for cardio vascular disease is insulin resistance -- 42 percent of heart attacks are caused by this. 

Low-carb interventions work so quickly Dr. Hallberg has pulled patients off hundreds of units of insulin within days or weeks.One patient with a 20-year history of out-of-control diabetes was on multiple meds -- including 300 units of insulin being injected by pump continuously. She lost weight via low-carb dietary intervention and now her blood sugar levels are normal all the time -- without taking diabetes medication.

T2D can be controlled, but not cured. If patients start eating excessive carbs, their problem will come back.

Dr. Hallberg's recommended diet is low carb. Not zero carb. Not high protein. Carbs are mainly replaced with fat.

Fat tastes great and is incredibly satisfying. It is the only macronutrient that keeps glucose blood sugar and insulin levels low.

Dr. Hallberg's five simple rules for eating:

1. If it says light, low-fat or fat-free, it stays in the grocery store
2. Eat real food
3. Don't eat anything you don't like
4. Eat when you're hungry; don't eat when you're not hungry -- no matter what the clock says
5. Do not eat GPS foods: Grains, Potatoes or Sugar.

People who are not insulin resistant can eat pure whole grains but most so-called whole grain foods have some refined carbs in them. If you are insulin resistant, do not eat any grains. You can still enjoy baking and eating home-baked treats on a low-carb diet using ingredients like coconut and almond flour.

Dozens of randomized control trials looking at low-carb interventions for diabetes, cardio-vascular disease and inflammation have shown improvement in these conditions.

Dr. Hallberg did a study at her medical clinic in which 50 patients followed a low-carb diet and 50 followed ADA Guidelines. Her low-carb patients had a significant metabolic advantage over the ADA group.

Diabetes is a progressive disease that requires more medicine over time.

It is difficult to change conventional diet guidelines because many hidden agendas are involved. A recent study showed there is no randomized control evidence to remove fat from the diet, which is how carbohydrates became such a large part of the typical American diet. When you reduce fat, you typically add more carbs. The low-fat movement was a huge experiment on millions of people that failed miserably.

There is a lot of money to be made on keeping people sick. Nutritional guidelines panels are typically stacked with people who have a conflict of interest.

Stop using medicine to treat diseases whose root cause is carbohydrate intolerance.

New Medifast Achieve 4&2&1 Plan Permits Pasta, Baked Potatoes and Fruit!

Adios Ketosis! 

In one of the more cynical marketing ploys in commercial diet program history, Medifast has introduced a new weight loss plan that pretends to be more affordable and permits customers to consume formerly forbidden high-carb foods like fruit, pasta and potatoes.

This graphic for Medifast Achieve
from a recent blog post
is the same big hot mess
as the diet itself.

Ironically, Medifast is calling this program Medifast Achieve™ although the most likely achievement will be a short-term spike in its stock price.

As the company's profits -- and customers' waistlines -- expand, the only thing likely to shrink are customers' wallets.

When I lost 35 pounds on Medifast two years ago, I followed the more nutritionally logical 5&1 Plan which eschews fruit, pasta and potatoes in favor of lower-carb alternatives. I developed a habit of doing without these foods and planning my meals around a protein and vegetables.

Which I still do to this day, with the addition of butter, coconut oil and other healthy fats.

Medifast is using a cheap
point of entry as a hook
to sign up new members.

Happily, the 5&1 Plan is still being promoted by Medifast's Take Shape for Life (TSFL) division, which includes the services of a free health coach who provides guidance and emotional support. However, for those who opt to order their food directly from the Medifast website, that plan is neither mentioned nor offered.

The new Medifast Achieve™ plan is now just another low-fat, low-calorie diet, similar to Weight Watchers -- but without the meetings.

Because the higher carb load will not put dieters in the fat burning state called ketosis in which the body burns ketones instead of glucose, weight loss will be significantly slower. This will dampen motivation and increase the likelihood of failure.

Medifast admits on its own website that carb load makes a difference in losing weight:

"In general, be aware of your total total carbohydrate intake. If you are experiencing slower weight loss or hit a plateau, we recommend staying between 80-85 grams of carbs per day."

And this:

"While on the Medifast 5 & 1 Plan for weight loss, we recommend that you avoid fruits, dairy, and starches because of their high carbohydrates contents (eating too many carbohydrates during the weight-loss phase can prevent you from achieving or maintaining the fat-burning state)."

So how does that square with the fact that the newly permitted baked potato snack contains a whopping 37 carb grams and has a glycemic score of 111 (anything over 70 is considered high)?

And though the Medifast Achieve™ website links to multiple studies that "prove" the Medifast diet is effective for weight loss, a footnote at the bottom states, "* All studies based on the heritage Medifast 5 & 1 Plan."

Indeed, I could not find any studies on the Medifast Achieve™ website to prove this new plan works except as a means to separate desperate people from their money.

Since there are only four Medifast replacement meals per day in the new Medifast Achieve™ plan, it will seem cheaper -- and thus more appealing -- to dieters on a tight budget. In reality, they will have to fork out money for an extra lean & green meal and snack each day, resulting in higher overall food costs than the 5&1.

I credit Medifast with being my catalyst to discovering a more ketogenic eating style, but I have since parted ways with the program because I disagree with its focus on low-fat foods. However, I will always feel indebted to the company for helping me achieve my initial quick weight loss -- a success that Medifast newbs may never experience.

Fortunately, they can still lose significant weight on Medifast via the company's Take Shape for Life program, which continues to advocate the "heritage" 5&1 plan with its history of proven success.

Why Fat Head Pizza Is the Holy Grail of Low Carb Pizzas

My first attempt at Fat Head Pizza,
henceforth to be known in my house
as Fat Cooky Head Pizza

This #LCHF pizza crust has great taste and texture. And it doesn't require squeezing water out of cauliflower!

I usually work nights so making dinner is a relatively rare event for me. Which explains why my husband raves about pretty much anything I cook. Still, I can pretty much tell when he is giving me an encouragement trophy or thinks I really scored.

Fat Head Pizza was the real deal.

This low carb pizza recipe with an almond flour, mozarella cheese, cream cheese and egg crust is all over the keto blogs; so it's hard to know where it originated. It's called Fat Head Pizza because Tom Naughton's brother sampled the recipe and posted about it on the Fat Head Movie blog.

But if you read the blog post, the brother's son actually tweaked the recipe from the Cooky's Creations blog; and since I can't source an earlier version, I will credit Cooky as the creator unless I am corrected.

Pizza dough after being rolled out
between two sheets of
parchment paper

No matter who came up with this genius pizza crust concept, many LCHFers now call it the "Holy Grail" of low carb pizzas. Even most of the ketons on Reddit talk about ditching cauliflower and other faux pizza crusts for Fat Head.

Though cauliflower is arguable a tad healthier, it is a ton more work and some non-believers consider cauliflower's, um, fragrance off-putting. As in, my husband leaves the room house when I cook with it.

If you decide to try this low carb Fat Cooky Head Pizza (which sounds like something a first grader might call the class bully "Go away you fat cooky head pizza!"), be forewarned that it is very filling. A slice or two is all you will need to feel satisfied.

I made my first pizza with pepperoni, olives and baby bella mushrooms, which I sauteed in olive oil first since the toppings bake for only five minutes on the pre-baked crust -- just long enough for the cheese to become gooey.  I also used the lowest sugar pizza sauce I could find, but next time I might just use sliced tomatoes to lower the carbs even more.

Shop Amazon Warehouse Deals - Deep Discounts on Open-box and Used Kitchen Gadgets

Here is a link to the recipe I used from Cooky's Creations.

I also watched this very helpful You Tube video from Elizabeth Nimphius to visualize the process.

And here is the blog post from Fat Head, along with the Reddit thread.

Mangia! And do let me know what you think.