Low Carb Acronyms, Phrases and Lingo

 

If you are new to the world of low carb, you may have noticed it is a completely different way of thinking. You have probably already come across many acronyms and phrases that people commonly use. Here is a list of common low carb acronyms and phrases you are likely to see.

LCHF- Low carb high fat.
This is the foundation of a true low carb diet. It involves completely changing your perspective on what is healthy food. Generally people aim to stay between 20 to 50 carbs a day depending on what stage they are in. Processed foods are typically loaded with carbs and discouraged, while fat is healthy and highly encouraged. Examples would be ranch dressing, butter, coconut oil, olive oil, cheese, HWC and other high fat products.

Ketogenic Diet
This the main principle of a low carb diet. It focuses on  high fat, adequate protein and low carbs. It forces the body into ketosis, where it burns fast instead of carbs, as we provide the body with very few of them to use. This diet is sometimes used in medicine to treat refractory epilepsy.

bulletproof coffee low carb acronyms

BPC- Bullet Proof Coffee
This is a common morning tradition for the LC community. It involves blending melted butter and sometimes heavy whipping cream with coffee to increase fat content. Some also feel it helps keep them regular, as constipation is a common problem in this community.

 

HWC- Heavy Whipping Cream-
You will find HWC in many low carb recipes. It is commonly used in coffee, and as a cream base for soups and sauces.

intermittent fasting low carb acronyms

IF- Intermittent Fasting
This is a technique common in the body building community. It consists of “narrowing” the window of which you eat, and not necessarily limiting how much you eat. For Example, twice  a week you may push breakfast up to noon and only eat from the hours of noon to 6. The idea behind this is to push your body into fasting and burning fat longer.

WOE- Way of Eating
Many dedicated low carbers like to view low carb as a way of eating. As in changing how they look at food for good. Many people criticize low carb diet as they gain the weight right back after stopping. Others have made a commitment to continually watch carbs as they go through life as anyone who goes back to the way they were eating before, is going to look like they did before! This is also similar to WOL (way of living or way of life)

non scale victory low carb acronyms

NSV- Non Scale Victory
Many people report stalls as with any weight loss journey. However, even when the scale doesn’t move, people are still seeing results in inches, compliments, clothes fitting better, ect… The scale doesn’t always determine your success.

Fat bombs
Fat bombs are homemade high-fat, low-carb and low-protein snacks. They are a convenient source of energy and are ideal for those who need to add healthy fats in their diet to meet daily macronutrient goals. They are  also used for sugar cravings as sugar is generally frowned upon in the low carb community. You can literally find hundreds of recipes online.

macro chart low carb acronyms

Macros.
When you hear people talking about reaching their macros, they mean their macronutrient goals. The LC thinking changes around what nutrients are major portions of your diet. The picture above is a common ratio in the ketogenic diet. You can calculate your own macronutrient goals here. Not everyone monitors their macros on a LC diet. Often, just counting carbs is enough.

fat fast low carb acronyms

FF- Fat Fast
This is where one would try to get 90% of their intake to be fat. Some people have even reported nibbling on a brick of cream cheese all day. It may sound crazy, but it is meant to get the body used to burning fats for fuels. If that is the only thing you provide your body with for the day, guess what it has to use? FAT! This is typically only done for 2-3 days max, as it can be unhealthy long term. Most people use it to overcome a weight loss stall, or to get into ketosis. You can learn more about fat fasting here.

 

meat fast low carb acronyms

Meat Fast
This is another commonly used method to break a weight loss stall. Some people prefer it over a fat fast as it is easier. This fast is typically 3-5 days long where one would eat nothing but meat. Any kind of meat is acceptable, and butter and olive oil and mayo are okay. Dairy, cheese, and veggies are generally avoided. Up to 2 eggs a day are allowed and plenty of water is encouraged. Soda, coffee and caffeine are also avoided. Read more about the Meat Fast Here.

Whoosh
A whoosh is where a person is typically having difficulty losing weight for a few days or weeks. Then, suddenly they are down several pounds overnight. May people believe this is due to the fat cells in the body holding on to water before finally giving out and releasing and disappearing.

What Low Carb phrases Have you come across?

Easy Low Carb Desserts

Some people struggle with the breads, pastas and tortillas on a low carb diet. However others (like me) struggle with the sweets. This is one of the tougher parts of a low carb diet, because many things you are going to have to make yourself if you want a low carb option of a sweet. Most sugar free options are LOADED with carbs, even diabetic candy, ironically. The problem is we all have busy lives, and often times we are TIRED. Who wants to make dessert? It’s suppost to be a rewarding treat.

While there are plenty of AMAZING recipes out there for low carb desserts, I want to share with you a few instant guilt free low carb desserts that you can have on hand, without spending much time in the kitchen. 

Sugar Free Jell-O with Whipped Cream {affiliate link}
This is pretty much the go to for instant desserts on a low carb diet. Sugar free jello has 0 carbs, and whipped cream has about 1 carb per tbs. Keep a few packs of sugar free jello on hand. You can buy the 4 cup packs, or make it yourself.

Low Carb Dessert Sugar Free Jell-O

Sugar Free-Fat Free Instant Pudding {affiliate link}
Ok this one may require a little work of making boxed pudding, unless you can find the little cups of sugar free fat free pudding. I know low carb is all about the high fat, however the full fat version has about 13g of carbs, while the fat free has about 6. This is not usually the case for low fat products, but there are exceptions to every rule. Note this is not for every type of SF FF pudding, so be sure to check your labels.

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Dark Chocolate {affiliate link}
Chocolate has probably been a woman’s best friend since it was invented. However, if you have looked at nutrition labels when having a chocolate craving, it will probably make you cringe! However, dark chocolate is typically lower in sugar and carbs, and there are plenty of studies showing how good dark chocolate is for you. I love to have a little square of Ghirardelli dark chocolate if I’ve been pretty good that day. Each squre has 6g carbs and 1g fiber = 5g net carbs. YUM! If you can go darker, the Intense Dark, Midnight Reverie cocoa squares {affiliate link} are 86% dark chocolate, and have 3.8g of carbs and 1.3g of fiber = 2.5g of carbs each!

Low Carb Desserts Ghirardelli Dark Chocolate

Mr. Goodbar Milk Chocolate Bar Miniatures {affiliate link}
If you’re not a fan of the dark chocolate, thats okay, Mr. Goodbar mini candy bars are a good alternative. These are made with milk chocolate and contain peanuts for that added crunch. Each fun size bar has 4 g of carbs.

Low Carb Desserts Mr. Goodbar

Sugar Free Popsicles
Because you can subtract sugar alcohols from total carbs, this leaves each popsicle with 2g of net carbs. Just be sure to check the labels if you are using different brands.

Low Carb Desserts Sugar Free Popsicles

What are your favorite low carb treats? Comment below!

~HealthyGirl

How to Get Back into Ketosis Quickly After Cheat Day

Get Back into Ketosis

For those of you on a low carb diet (LCD) who are actively trying to stay in Ketosis, cheating is a BIG deal. Unlike other diet plans, you cant simply make up for that piece of cake or bowl of spaghetti with an extra workout for the week. A cheat day takes much longer to recover from and it cab be quite frustrating to recover from.

 

Some people need to plan scheduled cheat days. It helps them stay on track and not go stir crazy trying to be strict. Some plan it every 40 days, 90 days or after a certain amount of weight loss. This is a perfectly acceptable method to try if you are truly missing your carbs and treats. Just be aware that it can take days or weeks to recover at times and get back into ketosis quickly. Some people start to feel ill and have to re go through “carb flu”, fatigue, and hunger issues. Others do just fine carb cycling. Some just don’t want to cheat at all because of these issues.

Get Back into Ketosis Calendar

So whether it is a planned cheat day, and accidental carb overdose, or a part of your fat burn/muscle building cycle, here are a few tips to help get back on track after throwing yourself out of ketosis.

Get back into Ketosis Scale

1. Hide your scale
You are almost guaranteed to make the scale go up after a big cheat. I typically experience a 3lb weight gain when this happens. It is not necessarily weight gain but more water weight. Your best bet is to hide your scale for a week and not even bother to check it until your back into ketosis for a few days.

2. Fast
This is going to be the tough part, but hear me out. Your body needs to deplete those carbohydrates it just stored for fuel. Fasting is a decent way to get that done. If you cheated around dinner time, try skipping breakfast and lunch the next day. The most effective fast would be a 24 hour fast, but even a half day will help.You are going to be hungrier, and it is going to suck but you can do it! Watch out for cravings! If you must snack, try high fat or protein items such as heavy cream, cream cheese, ect..
Get back into ketosis with Exercise

3. Exercise
Another great way to get rid of those stores quickly is to exercise. Try a HIIT type of exercise that will push your body harder and use up energy quicker like CIZE Dance Workout by Shaun T. {affiliate link} Burn up those glycogen stores and get down to business. If you are going to be fasting as well, try to get this done early in the morning so its not so difficult on an starving cranky stomach.

4. Induction
For the next few days (after your fast) you will still want to restrict your carbohydrate intake to an induction level. (roughly 20 carbs a day). If you chose not to fast, you would want to use this method. Restrict your carbs as much as possible the first few days to get the ball rolling.

Get back into ketosis with induction

5. Fat Fast
For some people who truly struggle getting into ketosis, there is a last resort type of option known as a fat fast. This is ONLY recommended for people who are on a weight loss stall for 2 weeks or greater, or those trying to get into ketosis quicker. The idea is to eat between 1000 and 1200 calories a day, where 80% – 90% of your calories come from fat, and only fat. The 1000-1200 calories break into 4 or 5 meals a day,or 200-250 calories per meal. To learn more about the fat fast you can check it out at ruled.me. Some people have tried doing a meat fast instead. For more information on what a meat fast is, check out my other article here.

6. KETO//os
There is some recent internet buzz going around about KETO//os {affiliate link}, a powder you mix in water. It has ketones in it, making you show up positive for ketones in 1 hour and will have you producing your own ketones in about 12 hours. I’ve heard many rave reviews from fellow keto people and I personally just ordered some myself, so i’ll let you know how that goes!
Get back into ketosis KETO/os

 Check out my other article on how to use ketone strips to see if you are in ketosis here. What tricks have you tried to keto convert faster? Comment below!

~HealthyGirl