The Low Carb Nugget

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What's LCHF? The letters stand for "low-carb, high-fat," but that only scratches the surface of an always evolving topic. The Low Carb Nugget distills news and information of interest to LCHF diet devotees and anyone who wants to learn about the lifestyle


    • Nov 4, 2017 LATEST EPISODE
    • infrequent NEW EPISODES
    • 4m AVG DURATION
    • 72 EPISODES


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    Latest episodes from The Low Carb Nugget

    Low Carb Nugget 72

    Play Episode Listen Later Nov 4, 2017 8:08


    Personal update, avocado hand, and brain needs. Find the episode notes at LifeAfterCarbs.com/nugget.

    Low Carb Nugget 71

    Play Episode Listen Later Oct 28, 2017 7:35


    American teenage boys consume an average of a 161 grams of sugar a day. That's 40 teaspoons of sugar. And you wonder why American children are becoming more obese? When it comes to our bodies and our health, both as individuals and as a nation, sugar is a dirty trick, not a sweet treat.

    Low Carb Nugget 70

    Play Episode Listen Later Oct 21, 2017 11:13


    Say what you want about strawberry jam, but it's fat free. The way some people think, that makes it heart healthy.

    Low Carb Nugget 69

    Play Episode Listen Later Oct 17, 2017 2:10


    Coming soon -- a bigger nugget!

    Low Carb Nugget 68

    Play Episode Listen Later Oct 14, 2017 5:09


    If eating carbs will sicken or even kill you, should you eat fewer of them, or rely on pharmacological options to reduce your body's response to dietary carbohydrates?

    Low Carb Nugget 67

    Play Episode Listen Later Oct 12, 2017 3:32


    Is it worse to be obese or half-starved?

    Low Carb Nugget 66

    Play Episode Listen Later Oct 10, 2017 4:58


    Net carbs are the difference between total carbs in a food and the fiber. The idea is that fiber doesn't do much if anything to raise your blood glucose, so you can safely ignore it. Keep your net carbs low, and you'll keep your blood glucose and insulin response low. Then your body can burn fat. But can you really trust net carbs as a guide for eating?

    Low Carb Nugget 65

    Play Episode Listen Later Oct 5, 2017 4:29


    When it comes to diet, "intermittency" means making frequent, significant changes in how much you eat. You need to throw your body a dietary change up, and not let it adjust to a single continuous level of intake.

    Low Carb Nugget 64

    Play Episode Listen Later Oct 3, 2017 5:56


    The main lesson of the diet so far is that weight loss is a complex and perplexing topic. It's one of the great mysteries of life. But if a method is working for you, stick with it.

    Low Carb Nugget 63

    Play Episode Listen Later Sep 30, 2017 4:08


    A study out of Australia suggests that breaking up a calorie-restricted diet with periods of increased eating could produce better results for weight loss. Researchers at the University of Tasmania reported their findings in the International Journal of Obesity. What exactly did the study find, and what might it mean for those on an LCHF diet?

    Low Carb Nugget 62

    Play Episode Listen Later Sep 28, 2017 5:53


    There's a difference between minimal protein intake and optimal protein intake. The minimum daily requirement for an inactive adult is 0.36 grams per pound of body weight. You can live on that. But more is probably better, even for the sedentary. The goal is not just to survive, but to thrive. So how much protein is optimal?

    Low Carb Nugget 61

    Play Episode Listen Later Sep 26, 2017 5:09


    Dietary protein intake is an important number to get right. If you eat too little protein over a long stretch, your body will suffer. If you eat too much protein, you could be at greater risk for kidney problems, and your blood glucose may rise, requiring a further release of insulin. Exactly how much protein you should eat depends on several factors. Your size and activity level are two.

    Low Carb Nugget 60

    Play Episode Listen Later Sep 23, 2017 4:54


    To start or restart a ketogenic diet, you need to think about your macro-nutrient targets. Both carbs and protein need to be strictly limited, but dietary fat will be your friend. So what are the specific targets?

    Low Carb Nugget 59

    Play Episode Listen Later Sep 21, 2017 4:32


    Cheating on a low carb diet: you can't eat a sweet or carby treat every day, even if you do it mindfully. You won't get in or stay in ketosis if you do that. But a rare, planned indulgence is acceptable if it keeps you eating LCHF for the long-run.

    Low Carb Nugget 58

    Play Episode Listen Later Sep 19, 2017 4:25


    Typically, people diet to improve their health, their appearance, their mood and confidence, and their chances at living longer. All of those are good, and the nice thing is, they're connected. But the strongest motivations are personal.

    Low Carb Nugget 57

    Play Episode Listen Later Sep 16, 2017 5:22


    Diet myths examined. For a long time, big mainstream news outlets followed lock-step with organizations such as the American Heart Association and the FDA. They promoted the low-fat diet, and the "calories in, calories out" model of weight control. But things are slowly changing.

    Low Carb Nugget 56

    Play Episode Listen Later Sep 14, 2017 4:51


    It's important to be active, to move around. You need to move around every day, and many times a day, if you want to stay healthy, and frankly, alive. A study published this week in the Annals of Internal Medicine drives the point home.

    Low Carb Nugget 55

    Play Episode Listen Later Sep 12, 2017 3:50


    The article in question is a long, detailed, authoritative look at the vitamins, minerals and other micro-nutrients essential to brain functioning and mental health, and where those micro-nutrients come from. Where they come from is mostly animal-based foods.

    Low Carb Nugget 54

    Play Episode Listen Later Sep 9, 2017 4:02


    The study's findings suggest that eating a diet higher in fruits, vegetables, and legumes helps you live longer. The benefit peaked with the consumption of 3 to 4 servings of such food per day.

    Low Carb Nugget 53

    Play Episode Listen Later Sep 7, 2017 5:10


    The best low carb survival foods are nutritious, portable, widely available, and require no refrigeration or cooking. They are ideal foods for either fleeing or hunkering in place.

    Low Carb Nugget 52

    Play Episode Listen Later Sep 5, 2017 3:49


    In this episode, Jim sketches out the goals, plans, methods, and tools for his keto diet reboot.

    Low Carb Nugget 51

    Play Episode Listen Later Sep 2, 2017 3:34


    Today is the start of the 5th month of this podcast, and we're half way to a hundred episodes. It seems like a good time to reflect, and lay out some plans.

    Low Carb Nugget 50

    Play Episode Listen Later Aug 31, 2017 3:22


    Evidence continues to come in that undermines the Lipids Theory of Cardiovascular Disease. The latest evidence was in a big, global study published online this week by the respected medical journal, The Lancet.

    Low Carb Nugget 49

    Play Episode Listen Later Aug 29, 2017 4:14


    Those who eat a diet that includes meat and other animal-based food sometimes face criticism on two grounds. First, the diet is deemed cruel. Second, it is deemed unsustainable. Is either objection valid? Can we live on soy-burgers and indoor-lettuce alone?

    Low Carb Nugget 48

    Play Episode Listen Later Aug 26, 2017 3:57


    There's a growing consensus that two square meals a day are better for us than three or four, but the issue is the timing. When should you eat your first meal of the day, and your last?

    Low Carb Nugget 47

    Play Episode Listen Later Aug 24, 2017 4:14


    Which foods good for an LCHF diet are also good for your brain's health and staving off dementia? Jim runs through the list. Look for show notes at LCHFGazette.com.

    Low Carb Nugget 46

    Play Episode Listen Later Aug 22, 2017 3:48


    For weight loss, accountability is the key, not just accountability to others, but to yourself. Some argue that weighing in every day is a way of taking account every day of your behavior as it relates to your body weight.

    Low Carb Nugget 45

    Play Episode Listen Later Aug 19, 2017 4:31


    The standard advice for dieters regarding their bathroom scale is to step on it as infrequently as possible. Once a month might be ideal, or once a week at the most. Weighing in once a day is asking for psychological abuse. Or so the theory goes.

    Low Carb Nugget 44

    Play Episode Listen Later Aug 17, 2017 4:05


    When you encounter an article about a dietary study, it pays to read more than just the headline and summary, which are often more alarming than the details warrant.

    Low Carb Nugget 43

    Play Episode Listen Later Aug 15, 2017 4:16


    One of the great things about adopting an LCHF diet, other than losing weight and inches around the middle, is that you can drink your coffee with cream in it. Not "creamer," not "milk," not "half-and-half," but real heavy whipping cream.

    Low Carb Nugget 42

    Play Episode Listen Later Aug 12, 2017 4:41


    Today's topic -- alcohol in a low carb diet. Is it a good idea? Assuming that you're an adult, that you're not an alcoholic, and that you have no religious convictions or drug interactions to worry about, perhaps it is!

    Low Carb Nugget 41

    Play Episode Listen Later Aug 10, 2017 4:14


    According to news reports, butter reserves in Europe have plummeted due to increased butter demand and declining milk production. Butter prices in Europe are doing what prices always do in response to scarcity, they're climbing.

    Low Carb Nugget 40

    Play Episode Listen Later Aug 8, 2017 4:12


    At first glance, chia seeds appear to be a dubious addition to a low-carb diet, even if they are supposed to have been the super-food of the Aztecs. That's because a single serving of chia seeds contains about 13 grams of carbohydrates. However, a closer examination of the food label reveals the chia seed's saving grace . . .

    Low Carb Nugget 39

    Play Episode Listen Later Aug 5, 2017 4:27


    To show the obesity trend on a graph, what data could we use? What would the obesity line look like? We all know obesity has been increasing for decades. But what are the statistical details for the United States?

    Low Carb Nugget 38

    Play Episode Listen Later Aug 3, 2017 4:31


    The data undermines the "let's all become vegetarians to fight obesity" argument. It's hard to convince people that eating meat is making them fat when they have been eating less meat, and more plants, for several decades, without trimming down.

    Low Carb Nugget 37

    Play Episode Listen Later Aug 1, 2017 3:33


    What we all want to know, of course, is whether sleeping more will prevent obesity or even aid in weight loss. Which way does the causal arrow point? Or is there an arrow at all?

    Low Carb Nugget 36

    Play Episode Listen Later Jul 29, 2017 4:09


    Eating low carb, high fat is not just about cutting out foods you once loved, but also about finding new foods to love as you lose weight and achieve ketosis.

    Low Carb Nugget 35

    Play Episode Listen Later Jul 27, 2017 3:23


    As the avocado becomes more popular, plastic surgeons in the United States and the United Kingdom are seeing an increasing number of hand injuries. Apparently, a lot of people try to slice an avocado while cupping it in one hand. That's not a safe method!

    Low Carb Nugget 34

    Play Episode Listen Later Jul 25, 2017 3:37


    Macadamia nuts have long been a go-to snack for low carb dieters. Dr. Robert Atkins was said to love macadamias. He had good reason to, even aside from the buttery deliciousness of the nuts. Now even the FDA sees goodness in the macadamia.

    Low Carb Nugget 33

    Play Episode Listen Later Jul 22, 2017 5:39


    Can the same diet cause some of its followers to lose 50 or 60 pounds while others lose only 5 or 10 pounds, or even gain weight? If so, why does this happen? Does it matter if the diet is low carb or low fat? What can we learn about such individual variance that might be useful?

    Low Carb Nugget 32

    Play Episode Listen Later Jul 20, 2017 4:53


    Among the theories for what causes obesity, excess sugar consumption is one of the more plausible. Call it the "Too Many Sweets" theory. This theory plays into stereotypical images of over-weight people eating big slices of cake or piece after piece of candy. But how much truth is there to the "Too Many Sweets" theory of obesity?

    Low Carb Nugget 31

    Play Episode Listen Later Jul 18, 2017 4:10


    The only canned fish many people eat is tuna. Tuna is OK on a low carb diet, but a better choice may be the humble sardine, especially when packed in pure olive oil. One tin of sardines makes the center-piece of a solid meal. Sometimes, it can be the meal.

    Low Carb Nugget 30

    Play Episode Listen Later Jul 15, 2017 3:40


    The assumption is that lowering your LDL cholesterol by any means, whether it's lifestyle and diet change or drugs, will lower your odds of cardio-vascular disease and premature death. But is this true? Or is there a better marker for heart health, and thus a better risk factor to target?

    Low Carb Nugget 29

    Play Episode Listen Later Jul 13, 2017 3:46


    Drink coffee, live longer! The big news this week, at least for us coffee drinkers, was a pair of studies published in the Annals of Internal Medicine that suggest coffee drinking reduces your odds of dying from various causes.

    Low Carb Nugget 28

    Play Episode Listen Later Jul 11, 2017 4:09


    An LCHF diet is recognized as a way to lose weight, but it can have other benefits as well. For example, it may contribute to improved oral health.

    Low Carb Nugget 27

    Play Episode Listen Later Jul 8, 2017 4:00


    Today's question: Is there a place for candy bars in a healthy, LCHF diet? The short answer is, yes. The long answer is, it depends on the details. Specifically, the details of the candy bar -- the chocolate content versus the sugar content.

    Low Carb Nugget 26

    Play Episode Listen Later Jul 6, 2017 3:23


    Summer is in full swing, which means ice cream consumption is rising. The average American consumes 23 pounds of ice cream a year. That's a lot of sugar. But here's a low carb, ice creamy option.

    Low Carb Nugget 25

    Play Episode Listen Later Jul 4, 2017 4:53


    It may be a good thing to avoid scarfing the All-American wiener at today's super-feast. Yes, it is meat-based, and absent the bun, you can eat hot dogs on a low carb diet. It pays to check the carb-count, though . . .

    Low Carb Nugget 24

    Play Episode Listen Later Jul 1, 2017 4:34


    The question for today is pragmatic and historical: What did American soldiers eat during the Revolutionary War? If they ate anything at all, of course, because sometimes food was in short supply.

    Low Carb Nugget 23

    Play Episode Listen Later Jun 29, 2017 4:06


    When the weather warms up, and the ice melts, there's a big jump in public displays of breaking a sweat. If people are running or walking for the sake of general fitness and well-being, or to get ready to compete in a foot-race, more power to them. But if they are exerting themselves in the hot sun for the purpose of losing weight, then they need to stop and think.

    Low Carb Nugget 22

    Play Episode Listen Later Jun 27, 2017 3:17


    On the website "Sugar Science: The Unsweetened Truth," there is a page entitled, "Hidden in Plain Sight," which points out that sugar is added to almost three-quarters of packaged foods sold in supermarkets. The sugar goes by many names.

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