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Welcome Message for Low Carb Living

Low Carb Eating


A ketogenic/low carb eating plan can help to optimize your weight and overall health. By eating a normal (moderate) fat, moderate protein and low carbohydrates, you will help your body convert from carb burning to fat burning. NOTE: This is NOT a traditional medical ketogenic diet which would be used primarily to treat difficult-to-control (refractory) epilepsy in children and other medical conditions. Such a diet would have very specific macronutrient ratios.

WHAT TO EAT TO BE IN ALIGNMENT WITH WEIGHT LOSS & VITALITY'S CONCEPT: The food on the ketogenic diet is in every grocery store and simple to prepare. You are encouraged to buy local, organic, grass fed foods as much as possible.

- Healthy Meats
- Fish and Seafood
- Fresh Vegetable (low carb) and Fruits (watch your daily carb count)
- Eggs
- Nuts and Seeds
- Healthful Oils (Olive, Flax-seed, Coconut oil, Walnut oil, Macadamia oil, avocado oil.
- Fats ( Avocado, butter, nut butters, coconut flesh, coconut milk, lard, duck fat, veal fat)
- Spices

- For Breakfast use omega 3 enriched eggs and prepare them any style. You may add your favorite vegetables and/or meats (whatever is on hand) to make a delicious omelet. Boil up a batch of eggs in the beginning of the week to have handy on during the morning rush or to have as a snack. 

- Keep lunches simple by preparing a huge salad at the beginning of the week with your favorite mix grens and vegetables. Store in a resealable container and each moring propare a single serving of salad and add your meat (possible from leftovers the night before) toss with olive oil and lemon juice and your are all set. Add protein over the salad.

- When planning dinners, cook extra for tomorrows breakfast or lunch. Chose whatever meat or seafood you enjoy and roast, steam or grill your vegetables as a side dish.

- Some simple snack options are cut vegetables. You can even smear on a little natural almond butter for flavor and healthy fat. Pre-portioned raw organic nuts and seeds are also simple and satisfying snacks.

- Fresh berries make simple and tasty desserts (limit to 2 servings or less per day, watch your carb count).

- Unsweetened Coconut milk can be used as a milk substitute in your coffee or tea. It is watered down compared to - Coconut milk in a can. Coconut Milk in the can is a good substitute for heavy creams, 1/2 and 1/2, soups and stews.

- Butter may be used but it must be grass fed only. It is best to use butter already clarified, or Ghee. The clarification process removes most of the remaining milk solids which contains lactose, making it an optimal choice. It is recommended to stick to coconut oil for high heat cooking and olive oil for low heat sauteing and salad dressings.

David J. Bauder, PA-C David Bauder, PA-C, is a certified physician assistant and the medical director at Weight Loss and Vitality in Alexandria, Virginia, and Washington, DC. He enjoys helping patients optimize their physical and mental health to improve their overall well-being. He earned his physician assistant degree from the University of Texas Health Science Center at San Antonio. Afterward, he gained admission into the reputable graduate program for physician assistant studies at the University of Nebraska Health Science Center in Omaha. David has over 25 years of experience working as a physician assistant. He’s practiced in podiatry, family medicine, emergency medicine, general surgery, urgent care, and functional medicine.

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