Low-carb or low-fat – or neither?

The world of diet and weight loss can be confusing; is it better to go low-carb or low-fat?

In the tug-o-war between low carb or low fat, which one wins the war-o-weight?

It’s a question various experts are keen to understand. There are two basic arguments around weight-gain or loss. The first is that it doesn’t matter exactly what you eat because a ‘calorie is a calorie’ regardless of where it comes from. The second is that the macronutrient breakdown (fats, proteins, carbs) does matter because they have different effects on the hormones that determine when fatty acids are absorbed by fat cells and when they are released for energy.

Kevin Hall, a senior investigator at the National Institute of Diabetes and Digestive and Kidney Diseases, designed two studies in an attempt to test both hypotheses.

The food sources of calories matter very much indeed, and nearly everyone would be better off eating less sugar.

The food sources of calories matter very much indeed, and nearly everyone would be better off eating less sugar.

“The argument is that people are consuming too many carbohydrates, which drive up insulin levels in the blood,” Hall told the Centre for Science in the Public Interest last week.

“Insulin causes the body’s fat cells to suck in too many calories, and because calories are trapped in the fat cells, the rest of the body is starving. That makes you hungrier, so you eat more calories.”

Meanwhile, the body, thinking it is starving, “slows down its metabolic rate, so it burns fewer calories”.

Hall’s first study was titled: Do carbs drive you to gain more body fat because they boost levels of the hormone insulin? 

In it,19 participants lived in-house for one week so that the researchers could control what they ate. Their diet cut about 3300 kilojoules of fat or carbs.

“When we cut carbs, daily insulin secretion went down,” says Hall. This was contrary to what they expected.

If the carbohydrate-insulin theory was correct, the carb-cutting should have boosted fat loss “while relieving the internal starvation and therefore causing calorie burning to go up”.

Instead, they burned fewer kilojoules Hall explained.

In the second study, participants ate a high-sugar, high-carbohydrate diet for one month, before their carb intake was cut to just five per cent, while they “cranked the fat up to 80 per cent, and kept protein and calories constant”.

It again failed to show that cutting carbs sped up weight-loss more than cutting fat.

“The rate of fat loss actually slowed down for the first two weeks, and then picked back up to the normal rate again for the last two weeks,” Hall said, adding:

“If anything, there is a statistically significant greater fat loss and calorie burning on a low-fat diet. But the effects are so small that they’re physiologically meaningless. Sometimes you can’t see any significant difference, and sometimes you can see a few pounds difference that is clinically meaningless.”

In a new meta-analysis of 32 other “controlled feeding” studies, Hall found similar findings.

So ‘calorie is a calorie’ then? Not quite.

Harvard’s David Ludwig, a proponent of the low-carb, high-fat movement, argued there were design flaws in Hall’s research and noted the importance of the type of carb (or fat) we eat.

The carb-insulin problem, he said was the result of “all the fast-digesting, processed carbohydrates that flooded into our diet during the low-fat craze of the last 40 years — white bread, white rice, prepared breakfast cereals, potato products, crackers, cookies, and of course concentrated sugar and sugary beverages”.

In another new study, which is yet to be fully published, 699 overweight participants were prescribed either a low-fat diet or a low-carb diet for one year.

They were not told to cut calories, but to eat until they were full. They were however given one other instruction, regardless of which diet they were on: to eat as healthily as they could.

“We told everyone in both groups to eat as little white flour and sugar and as many higher-fibre vegetables as possible,” said lead author, Christopher Gardner, a professor of medicine at Stanford University.

Still, by eating healthily, both groups cut about 2000 kilojoules and, after a year had lost, on average six kilograms.

“We assumed that insulin-resistant people would do better on a low-carb diet – as they did in some earlier studies – but they didn’t,” Gardner said.

He thought that the “healthy” foods may be responsible for the results and was more significant than whether they were low-carb or low-fat.

“In some older studies, when researchers told people to eat less fat, they weren’t particular about which low-fat foods. Coke and white flour and sugar are low-fat,” Gardner said.

In a new article for the New Yorker, Jerome Groopman agrees its not clear-cut.

“The problem with most diet books, and with popular-science books about diet, is that their impact relies on giving us simple answers, shorn of attendant complexities: it’s all about fat, or carbs, or how many meals you eat (the Warrior diet), or combinations of food groups, or intervalic fasting (the 5:2 diet), or nutritional genomics (sticking to the foods your distant ancestors may have eaten, assuming you even know where your folks were during the Paleolithic era). They hold out the hope that, if you just fix one thing, your whole life will be better,” he writes.

And of course, none of it takes into account other factors that influence fat including genetic differences, and microbiome differences, excess intake of anything, sleep deprivation, stress and a sedentary lifestyle.

But, although it may not be clear-cut, it is relatively simple.

“With regard to weight loss, calories count and the relative proportions of fat, protein, and carbohydrate do not matter much (although low-carb diets may help with eating less),” wrote Marion Nestle, a professor of nutrition, food studies and Public Health at New York University, in response to Hall’s study.

“With regard to health, the food sources of calories matter very much indeed, and nearly everyone would be better off eating less sugar – at the very least because sugars provide calories, but no nutrients.”

Groopman adds that while the researchers battle it out, we should keep our sanity.

“What this means for most of us is that common sense should prevail. Eat and exercise in moderation; maintain a diet consisting of balanced amounts of protein, fat, and carbohydrates; make sure you get plenty of fruit and vegetables. And enjoy an occasional slice of chocolate cake.”



12 Low-Carb Fruits and Vegetables

Getting enough fruits and vegetables each day can be a challenge for some, but research indicates that these foods can help to reduce the risk of cancer and other chronic diseases. Fresh fruits and vegetables are generally low in fat and calories, but they contain various levels of carbohydrates and sugars. And for some people trying to manage their intake, carb content is helpful to know.



Fruit tends to have a higher carbohydrate content than most vegetables, because of the naturally occurring sugars — they’re sweeter, after all. But that doesn’t mean you should avoid them. If you’re watching your carbohydrate intake, some fruit has a higher water content and therefore fewer carbs per standard serving.

1. Watermelon

This fruit of summer scores lowest in carbohydrate content, packing only 7.55 grams per 100 grams of fruit. It’s also high in vitamin A and has a high water content, making it a great high-volume food because it will fill you up while providing fewer calories. Even the rind has health benefits!

2. Strawberries

Berries are a popular choice for people watching their carb intake, and strawberries have the least. For each 100 grams of strawberries, you’ll get just 7.68 grams of carbohydrate. They’re also an excellent source of potassium and vitamin C.

3. Cantaloupe

This popular orange melon is great on a hot summer day, and contains only 8.16 grams of carbohydrate per 100 grams of fruit. Some people like to eat melons like this and honeydew with tuna salad. Try blending it with lime, mint, and water to make a refreshing agua fresca.


4. Avocados

Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 grams of avocado, you’ll get an estimated 8.64 grams of carbohydrate. In addition, you’ll get healthy monounsaturated fats, known to be good for heart health, among other things.

10 reasons why avocados are good for you! »

5. Honeydew

Another melon, honeydew, comes in at 9.09 grams of carbohydrates for every 100 grams. It’s also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.

6. Peaches

A juicy and sweet treat, peaches surprisingly don’t have too many carbohydrates. For every 100 grams of fruit, you’ll get 9.54 grams of carbs. For a low-carb snack, serve them up with some cottage cheese, or try a peach blueberry smoothie.



When you’re limiting carbs, vegetables are an important source of nutrition. They are high in fiber and lower in overall calories per serving than any other food group. They also contain an array of healthy compounds such as vitamins, minerals, and phytochemicals. In general, the higher the water content, the lower the carb content per standard serving. These are the lowest-carb choices.

1. Cucumbers

Cucumbers are a refreshing and nutritious addition to any salad — Greek or otherwise! Peeled, they contain just 2.16 grams of carbs for every 100 grams. If you prefer them with peel, that’s 3.63 grams, which is still pretty low! Try them in this Mediterranean quinoa bowl.

Learn the top 5 benefits of cucumbers »

2. Iceberg Lettuce

Perhaps one of the most popular, though least nutritious, vegetables, iceberg lettuce has only 2.97 grams of carbohydrate per 100 grams. Pair it with several others on this list to get a low-carb salad with plenty of nutrients, or use iceberg lettuce to make some healthy spicy chicken wraps!

3. Celery

Celery is a versatile veggie that goes as well with salads as it does with casseroles. And with the same number of carbs as iceberg lettuce (2.97 grams per 100 grams), it’s worthy of inclusion in your diet.


4. White Mushrooms

Mushrooms contain only 3.26 grams of carbs per 100 grams. Add them to an egg white omelet to get a healthy, low-carb breakfast. Or try something a little fancier, with this grilled oysters Rockefeller recipe.

5. Spinach

For every 100 grams of spinach, you’ll get 3.63 grams of carbohydrate. To put that in perspective, that’s only about 1 gram per cup. So, load up on spinach salads and top with lean chicken breasts and fresh strawberries.

6. Swiss Chard

Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 grams of carbs per 100 grams. Swiss chard is great in soups and sautéed with garlic.



10 Things You Need To Know Before Trying The Ketogenic Diet

The ketogenic diet has been quietly developing a cult following online. Maybe you’ve heard about it, or maybe you haven’t. The main thing you need to know about “keto,” the popular nickname for the diet, is that it’s high-fat, moderate protein, and low-carb. Many people who have tried the diet say the results are unbelievable. It’s known to help with more than just weight loss, too, and has been credited to helping with diabetes, Lyme disease, epilepsy, and anxiety.

If you’re interested in trying the diet, here’s what you need to know first.


‘Cause you can’t have ’em! Technically speaking, you will have carbs — about 20 grams (of net carbs) per day. The source of these carbs will be vegetables, probably. But the point of this diet is to get your body to stop running on carbs. So prepare to trade in pizza, bread, pasta, and even quinoa for salads, olive oil, avocado, and meat. BUT, before you say, “hell no, I won’t go,” know that you can have some of your favorites, like bacon, ranch dressing, and even butter.

Wait, is butter a carb? Kidding!


Fat is your new fuel. You’re going to need lots of it: roughly 90 grams per day, depending on your body and weight loss goal. Finding sources of good fat isn’t too difficult, though — just reach for some almonds, macadamia nuts, and avocado.

And forget everything you’ve heard about fatty foods and don’t even think about buying anything that’s low-fat; that’s the opposite of what you’re trying to achieve here.


Think about it: Your body has to adjust to starchy carbs going MIA. You’ll probably experience something that people refer to as “keto flu.” Basically, when your body is going through the transition into ketosis, you’ll feel some flu-like symptoms—mostly headaches. But don’t worry, it won’t last too long.


Bacon will get you through. Of course, having bacon every day isn’t a healthy choice, but having it at brunch will make you feel like you’re still a human while your friends scarf down waffles, home fries, and toast.


If you think you can just eat keto-friendly foods and that will be all it takes, you’re in for a real surprise. The truth is, you have to weigh everything you eat so that you can calculate everything you eat and keep track of your macronutrients. You’re going to have daily goals of how much fat, protein, and carbs you should eat, and if you don’t reach them, you won’t see any results. In fact, if you start stuffing your face with all the bacon and cheese you can get, you might actually gain weight. So don’t cut corners.


As part of the diet, you’ll have to check for net carbs (total carbs minus dietary fiber) on food labels constantly. It’s not really a bad thing, but get ready to be the person who says “there’s way too many carbs in that!”


Going out to eat isn’t the easiest thing in the world. There are absolutely keto options on almost every menu, but you’re always going to be wondering, “what kind of oil was this cooked in?” Or “were these chicken wings breaded?” And nights out drinking with your friends? Be careful. You won’t have the tolerance you had before (on the plus side, you’ll save money on drinks) and you might not want to drink at all. Why mess up progress with alcohol?


It’s hard to explain keto to others. If you want to fully emerge yourself in the diet, you need to a lot about it. And trying to regurgitate all of that info to someone who isn’t on keto can be difficult. People will ask you why you want to deprive yourself of carbs, but you just have to keep your mind set on your goals.


I don’t just mean your abs — which will feel slim and less bloated. If you have stomach issues, like bloating, IBS, or just chronic food comas, you’ll feel so much better on keto. You won’t eat just to eat, you’ll eat to reach your daily intake goals. For a lot of people on keto, they say they don’t even feel hungry. Imagine that, being satisfied after your meal? #Goals.


If you feel like none of your friends understand the diet, don’t worry about that. Not only can you google all of your burning keto questions, but you can find communities online of other people who are doing the diet. You can share recipes and success stories, struggles, and setbacks. You’re never alone.



Is It Ever A Good Idea To Eat A High-Fat Diet ?

The dieting world keeps fluctuating between its lead villains. Now that we officially hate sugar, can every meal be loaded with butter, bacon and avocado instead?

When the low-fat-everything craze peaked in the late ’90s, Australians did not magically become leaner and healthier. Instead, twenty years on, we have an unprecedented level of obesity on our hands.

By now we have figured out that the other side of a ‘low fat’ food label should say ‘probably high sugar, will make you fat anyway’. As the case against sugar is mounting, that leaves dietary fats in an interesting situation. No longer the enemy, fatty foods are enjoying a comeback of sorts.

The trend is especially prominent within circles adopting the #keto lifestyle. On social media it stands for a parade of athletic bodies, hard-boiled eggs, odd-looking smoothies and a truckload of avocados served in every way imaginable. Keto is short for ‘ketogenic diet’, a scientific approach to going (very) low carb.

“The idea of a ketogenic diet is that you restrict carbohydrates to such a low level that your body is mostly using its fat, or the fat that you eat, as its energy store,” explains research scientist and nutrition expert Dr Tim Crowe. This process is called ketosis.

“When it’s doing that, it produces these things called ketones in your bloodstream. Everybody has ketones in their blood, but on a ketogenic diet the levels are much higher.”

The ketogenic diet is actually a medical treatment for children with hard-to-treat epilepsy; when the brain starts using ketones instead of glucose as an energy source, this can also reduce the frequency of epileptic seizures. But lately ketosis is starting to become popular outside its narrow medical application.

“Over the last five or ten years there’s been a lot of research done on that, that there is a potential place for [a low carb diet] in managing type 2 diabetes and, for some people, for weight loss,” explains Crowe.

For your body to enter ketosis, the carb intake has to be shockingly low, making it an extremely restrictive diet. A typical recommendation is to stick to 20-50 grams of daily carbs; two or three pieces of fruit or a single cup of rice could blow your entire carbohydrate budget for the day. Going into ketosis can also produce temporary symptoms such as brain fog, weakness and tiredness, which dieters sometimes call the “keto flu”. According to Crowe, all this makes it hard for people to stick to keto in the long term.

As a medical treatment, a ketogenic diet is used under strict medical supervision. If you’re doing it on your own, it can be difficult to make sure you’re balancing your micronutrients correctly, since foods high in protein and fat can easily have too much sodium, or not enough vitamins.


Bacon is not a food group.

Furthermore, all fats are not made equal. Nutritionists advise that a healthy diet should include monounsaturated and polyunsaturated fats that largely come from things like olive oil, nuts, seeds, avocado and oily fish.

“These shouldn’t displace other healthy foods like vegetables, fruits, and wholegrain foods,” says dietitian Kacie Dickinson from Flinders University. But if you’re going #keto, it can’t all be butter and bacon like the Atkins diet of yore.

“Where there’s a problem is if you eat a high-fat diet that’s full of highly processed food as well,” says Crowe.

To see what happens to the body when you stuff it full of bad fats, researcher Matt Cocks from Liverpool John Moores University conducted a trial with 10 men and 10 women, putting them on a high-fat diet for seven days. The participants’ calorie intake was composed of 60 per cent fat – they gorged on things like sausages, bacon, cheese and hash browns.

Cock’s research features in the latest series of Dr Michael Mosley’s Trust Me I’m A Doctor (Monday 7.30pm on SBS, then on SBS On Demand).

“From time to time, most of us will eat far more than we should in the way of fatty and sugary foods. New research, however, suggests that overindulgence affects men and women differently,” Mosley explains. Mosley’s colleague on the show, Dr Zoe Williams, finds out more. “We all know that too much fat can cause issues with our weight and our heart health, but a new problem that’s only just coming  to light is that eating a lot of fat can also affect how our bodies process other foods, in particular carbohydrates,” she says.

Dr Zoe Williams in Trust Me I'm A Doctor

In Trust Me I’m A Doctor, Zoe Williams goes on a high-fat, carb-heavy diet to see how it affects her body.

The goal of Cock’s study was to see whether such a diet affects the ability to deal with blood sugar changes – if your body can’t deal with glucose spikes that becomes a risk for type 2 diabetes. Unsurprisingly, the unhealthy fats did contribute to the problem, especially for male participants. However, the trial was very small, so experts say it is hard to draw sound conclusions from it.

“It’s an interesting study to look at mechanisms, but they also ate 50 per cent more calories,” Crowe emphasises. “Anybody eating that amount of extra energy, even if it was coming from healthy fats, would start gaining weight.”

“Fat may have a role in suppressing appetite and energy intake through its effects on our digestive system,” adds Dickinson. “We need to understand this better because eating lots of fat in the diet can still lead to eating too many calories and eventually contribute to gaining extra weight.”

Ultimately, a high-fat, low-carb diet that puts your body in ketosis may work for weight loss in some people, but despite a few evangelical proponents it’s neither a magic bullet nor is it widely recommended, explains Crowe.

“It’s not miles in front of other approaches somebody could choose.”




How Does Low Carb Diet Work For Better Health And Weight Loss?

Going on a low carb diet is something almost everyone has either tried, considered, or heard about at some point. However, low carb diets may mean many different things to different people. The old style low carb dieting meant you ate butter and bacon all day. Most of us know that’s not the quickest ticket to good health, despite that the well-known approach might help you drop weight in the short term.

Thankfully, low carb diets have meant something much different these days. Low carb diets are now usually much more healthy for you and help you eliminate the most harmful carbs from your plate: refined (processed) grains, all added sugars and refined sugars, fast food, and junk food. Most also limit how much starch you have from foods like potatoes and sugars from fruit.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One


Image Source: The Soulful Spoon

Well, there are many reasons why one might adopt a low carb diet. I have actually lived on a technically low carb diet for the last 10 years. At that time, it helped me overcome two serious medical conditions: chronic acne and food addiction. Here’s my experience with a low carb diet:

  • I don’t count grams per day like some diet advice suggests.
  • I don’t eat bacon and butter (or even meat), if you’re wondering.
  • I eat well-balanced meals rich in clean protein, ample amounts of greens, and any veggies I want.
  • I always include some healthy fats in my day.
  • I enjoy produce sources of carbs like berries, green apples, sweet potatoes on occasion, winter squash, pumpkin, and any kind of vegetable I want.
  • Fermented foods are also a daily part of my routine for optimal gut health and mood function.
  • I eat most of my fermented foods in the forms of kimchi, sauerkraut, plain (non-fat) Greek yogurt, coconut kefir, and 100% dark chocolate (which, yes, is a probiotic-rich food!).

What about whole grains and nuts? Generally, I even eat whole, gluten-free grains such as oats and wild rice if my body tells me it desires or needs them. This style of eating has helped me learn to crave healthier foods and realize just how much better my body feels on real food versus sugar and flour any day. I also find my blood sugar levels are better and my overall focus at work is tenfold what it used to be.

Besides what I eat, though, what could someone else gain from a low carb diet? Can’t these diets be dangerous? These are things you might be wondering, and with good reason.


Here is why a (responsible) low carb diet can help you lose weight and improve your health:

  1. It can reduce the amount of sugar in your bloodstream, which is more beneficial for your blood sugar and heart health.
  2. Eating a heart-healthy diet rich in produce, lean sources of protein, and heart-healthy sources of fats (in moderation) can prevent the onset of Type 2 diabetes.
  3. It reduces insulin swings throughout the day due to better blood sugar levels — but don’t cut carbs too much or you may feel lightheaded and dizzy.
  4. It allows for individuals to see how carbs affect them more closely, which can help them tap into their hunger needs more than just giving into sugar and junk food cravings.
  5. It can help you drop weight either temporarily, through water weight when glycogen levels are depleted due to a reduction of carbs, or long-term, when the body starts to burn its own fat as fuel.

Here are some other things you should know about low carb diets:

  1. If you cut carbs back too much (from produce, especially), you may get sick and even feel like you have the flu. It’s better to take things slow and work on cutting out the added sugars, refined grains, and all processed and fast food before you go worrying about the carbs in berries and vegetables. Seriously, take it slow and focus on whole foods first.
  2. These diets can cause tendencies for disordered thoughts around food if taken too far. Once again, balance is key here.
  3. It is easy to consume too much fat, which even though is beneficial in small amounts throughout the day, is not always beneficial for everyone in large amounts and can lead to weight gain over time. This is especially true when talking about saturated sources in excess of what your body can process.
  4. You may have increased levels of thirst as your body begins to eliminate sodium and water via the kidneys. Drinking enough water as the body adjusts is essential.
  5. A low carb diet can be hard to stick to if you cut back too much on carbs. Once again, whole foods are carbs you should not be eliminating in the beginning unless you have a doctor’s orders.

How to set yourself up for a successful low carb diet:


Image Source: Amy Selleck/Flickr

Focus on produce, lean protein, and small amounts of  healthy fats at each meal. Even if you’re vegetarian or vegan, this is simple enough to do. What about whole grains, you may be asking? Moderate-style low carb diets can include small amounts of whole grains throughout the day if your body tolerates them well. Some whole grains (especially steel-cut or rolled oats, wild rice, and quinoa) all have many health benefits that you can take advantage of if your body tolerates them. They are also excellent for lowering blood pressure levels and are rich in heart-healthy magnesium, potassium, and are good sources of iron. However, don’t overdo it on them and eat moderate portions (1/4 – 1/3 cup) once a day instead of relying on them at all your meals.

Lean protein and produce are your friends for weight loss and lean muscle mass, but you still need some healthy fats and whole food sources of carbs to thrive long-term. Just be careful not to eat lots of carbs and fat in one meal if you’re trying to lose weight. The body relies on either fat or carbs for fuel, but it can’t use both. If you’re trying to gain weight, however, here are some safe ways you can do that in a slow and steady manner.

Supplement tips and recipes to try on a low carb diet:

Image Source: Cotter Crunch

Finally, please don’t rely on diet bars, processed low-carb shakes, and pricey supplements. Get yourself a good multivitamin from a quality brand, a Vitamin D3 supplement, and a probiotic to support your gut health. Take these daily, and if you have issues with constipation or irregularity, eat more vegetables and add some chia or flax seeds to your routine (which you should be eating anyway since they’re great sources of fats and fiber!).




The 10 Commandments of Beginner Banting

The first thing you need to remember is that weight loss is unique to everyone. For this reason, we developed the phases of Banting 2.0 to cater for your individual needs on your road to Awesome Weight and awesome health.

During your first few months at Real Meal Revolution, you’ll most likely experience dramatic weight loss as your body adapts to our program.

What we’ve found is that as time goes by, some Revolutionaries can reach a frustrating plateau.

The key to mastering the plateau is to use it as an opportunity to listen to your body and learn from it.

Even if you are following the Banting 2.0 Real Lists to a T and you are obeying the rules of each phase, you might be able to accelerate your weight loss even more.

Scrutinising your diet closely may give you insights that you may have missed in the past. Perhaps a food you’re eating contains hidden carbs, or you are unknowingly eating foods you are allergic to. There’s no telling until you take the time to get real with yourself and with what you’re eating.

Below is our list of the 10 extra rules to pay close attention to if you are struggling to lose.

The ten commandments of Beginner Banting

  1. Eat enough animal fat.This is central to Banting. Saturated fat is NOT bad for you and you can totally eat it. Small amounts at a time help make you feel full and can stop you from overeating. So long as you are sticking to the phase-appropriate guidelines of Banting 2.0, you will be right on track.
  2. Eat enough vegetables.Vegetables should make up the bulk of your diet, which means you’ve got to eat them with every meal. Green vegetables are the best because they are generally lower in carbs and full of nutrients. Have a look through all of the different vegetables on the Green List, and make sure that you have enough variety in your diet.
  3. Don’t snack. During Observation (the first phase of Banting 2.0), you can eat pretty much whatever you want, while snacking to your heart’s content. In the second phase, Restoration, you may need to snack periodically, if only to keep your sanity. Make sure that you have Banting-friendly snacks at hand; we have loads of recipes for these snacks in our Online Program. By the time you reach Transformation, the epic weight loss and fat burning phase, you won’t need to snack. So, snacking becomes a thing of the past, along with your excess weight and poor health.
  4. Don’t lie to yourself. Watch out for carbs disguised as proteins. Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts (allowed during Restoration) and quinoa (Preservation only), will undermine your attempts to burn fat. Pay attention to which lists you are allowed to eat from and in which phase. For more info on this, download the lists here and have a look at the phase lines on the bottom of the page.
  5. Don’t over- or under-eat.New Revolutionaries get nervous about the idea of not snacking and tend to go overboard at mealtimes to overcompensate. Don’t worry about this. It takes practice and you will soon improve your aim. But remember, never force food down your throat. When you are full, stop eating! If you don’t feel like eating a meal, skip it.
  6. Don’t eat too much protein. We cannot stress this enough. Banting 2.0 is NOT high-protein eating. The different phases of Banting 2.0 call for different levels of protein but in general, Real Meal Revolution endorses a low-carb, healthy fat diet and not a high protein diet. When you take our program, your protein consumption should be unaffected or even reduced.
  7. Be alert! Many ostensibly ‘healthy’ products and ready-made meals are laced with carbs. Before you buy something, check the label. If the carb content is higher than 5g per 100g or the label lists anything on the Very Red list, don’t buy it and be sure only to buy items containing Light Red and Orange B items in the appropriate phases. Try to buy foods that don’t have labels. The best ‘real foods’ don’t have labels. At Real Meal Revolution we live by the mantra – “If you couldn’t have made it at home, probably stay away!”
  8. Avoid too many fruits and nuts. Although all four of the Banting 2.0 phases allow for various quantities of fruit, it is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be ‘good sugar’ but sugar is sugar regardless of its perceived ‘goodness’ and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best, but even berries need to be restricted in some cases. For limits, check out the different quantities on the Banting 2.0 Real Lists and how they correlate with the phases. Nuts are lower in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals. That’s why we’ve also limited them during Transformation, the weight loss phase. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercially roasted nuts (which are actually deep fried – unless they are specified as ‘dry-roasted’).
  9. Control your dairy. Although dairy is good for you, it does contain lactose, which is a sugar, which can be a stumbling block for most people. When you hit Transformation, the rapid weight-loss phase, you will cut down on dairy to a quarter cup per day. Generally, higher fat dairy is lower in lactose, and the grading looks like this: From most to least lactose – low-fat milk, full cream milk, double thick yoghurt, fresh cream, butter, clarified butter. Butter for the win.
  10. Be strong! Setting goals correctly and putting structures in place to achieve them is something Real Meal Revolution takes very seriously. Even the best archer in the world can’t hit the target if she can’t see it. The Summons and The Trinity of Member Success are just two of the essential goal setting tools that keep you locked onto your goals and driven to achieve them.


Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. Consider the Eleventh Commandment our “drinking disclaimer”.



Low Carb Slow Cooker Orange Chicken

Craving Asian flavors? Try our bold Low Carb Slow Cooker Orange Chicken this week!

It’s easy to derail your diet by seemingly healthy foods.

Asian cuisine is always the culprit for me. Yes, there are plenty of Asian dishes that are easy on the waistline. However, if I’ve been limiting my carbs and sugar, it’s the fatty classics like szechuan beef, sesame chicken, and fried rice that start calling my name.

Easy Low Carb Slow Cooker Orange Chicken #healthy #glutenfree

Today I’m sharing a cleaned-up version of a traditional Chinese restaurant favorite so you can satisfy your Asian takeout cravings while sticking to your diet… And I made it in the crockpot!

The slow cooker makes it possible to start dinner and move on to other activities. Then when it’s time to eat, you’ll sit down to a cozy aromatic meal that is not only low carb, but can be made gluten free and paleo.

Simple Low Carb Slow Cooker Orange Chicken #healthy #glutenfree
Low Carb Slow Cooker Orange Chicken #healthy #glutenfree

Low Carb Slow Cooker Orange Chicken is my new favorite thing. It tastes decadent and naughty, yet is guilt-free!

I started with boneless skinless chicken thighs. Then whisked together a quick sauce made with orange juice and zest, garlic, ginger, and soy sauce.

We love this Low Carb Slow Cooker Orange Chicken #healthy #glutenfree

All you have to do is place the chicken in a slow cooker, pour the sauce over the top, and press start. As the chicken cooks, it thickens the sauce into an easy savory-sweet gravy with tons of wow factor.

You can serve Low Carb Slow Cooker Orange Chicken with rice, quinoa, or even cauliflower rice for a complete low carb meal!

Must-Make Low Carb Slow Cooker Orange Chicken #healthy #glutenfree

Low Carb Slow Cooker Orange Chicken

YIELD: 8-10 servings

PREP TIME: 10 minutes

COOK TIME: 2+ hours


  • 3 pounds boneless chicken thighs
  • 3 – 4 cups orange juice
  • 1/2 cup soy sauce
  • 1/4 cup coconut sugar (or brown sugar)
  • 3 tablespoons arrowroot powder (or corn starch)
  • 2 tablespoons rice vinegar
  • 1 tablespoon fresh grated ginger, packed
  • 3 garlic cloves, minced
  • 1 tablespoon sesame oil
  • Zest of 2 oranges
  • 1-2 dashes crushed red pepper
  • 2 tablespoons sesame seeds


  1. Cut the chicken thighs into small bite-size pieces. Place the pieces in the crock of a large slow cooker.
  2. In a large mixing bowl combine 3 cups orange juice, soy sauce, sugar, arrowroot, vinegar, ginger, garlic, sesame oil, orange zest, and crushed red pepper. Whisk well to remove clumps.
  3. Pour the mixture over the chicken and toss to coat. Then turn the slow cooker on low and cook for 3 – 4 hours, or cook on high for 1 1/2 – 2 hours. If the sauce seems to thick, add additional orange juice to loosen it up. Serve with rice, or with cauliflower rice for a complete low carb meal!
NOTES: You can enhance the orange color if desired by adding a few drops of orange food coloring. For a completely gluten free and paleo version, substitute apple cider vinegar for the rice vinegar, and coconut aminos for the soy sauce.

Low Carb Onion Rings- Weight Loss Program

I’ve really been missing onion rings since I went low carb.

Which is weird because it’s not like I ate them a lot before.  I guess, like anything, it’s the knowing I can’t have them that makes me want them more!

I prefer beer battered onion rings, which these are not.  But as a low carb substitute, they did have everything I look for in an onion ring.

Crunchy and savory on the outside – sweet and soft on the inside…

Mission accomplished!

These low carb onion rings are super easy to make.

My only change would be to cut them thicker than I did, as my breading to onion ratio was a little heavier than I would have liked. Next time I’ll cut the onion rings to about 1/2 inch thick.

Some people have commented that the breading didn’t stick to their onion rings. Please note that it’s important that your oil is hot enough to weld it on there almost instantly.

Also, you have to bread the onion rings individually, a couple at a time, not just dump the whole lot into the egg and then right into the breading in one pile.

If you do that you’ll get a lumpy mess and nothing will adhere to the actual onions.

  • 1 large onion
  • 1 egg
  • 2 Tbsp coconut flour
  • 2 Tbsp grated parmesan cheese
  • ⅛ tsp garlic powder
  • ¼ tsp parsley flakes
  • ⅛ tsp cayenne pepper
  • salt to taste
  • ¼ cup olive oil for frying
  1. Heat the oil in a medium saute pan.
  2. Meanwhile, beat the egg in a shallow bowl. Combine the coconut flour, parmesan, garlic powder, parsley flakes, cayenne and salt in a shallow bowl.
  3. Slice up your onion to a thickness of about ½ – ¾ of an inch and break up the rings until you have a big pile. Add all of the onion rings to the beaten egg and mix thoroughly so they are well coated. Soak the onions in the egg for at least a minute, and then in small batches dip in the coating and then into the hot oil.
  4. Fry until golden brown and then turn with a fork or tongs to brown the other side. Remove to a plate lined with paper towels to soak up any excess oil.
  5. Serve with sugar free ketchup or the sauce of your choice. Enjoy!
Calories: 175 Fat: 16g Carbohydrates: 4g net Protein: 3g

Low Carb Rolls | Easy Keto Side Dish!

Today we’ve got some fabulous low carb rolls for you! These took a lot of trial and error to get right and we think we’ve honed in on a pretty tasty dinner roll recipe here. These low carb rolls come out to be very soft in the middle with a little bit of a crust. They can also be used as hamburger or sandwich buns and in addition to being keto friendly, they also pack in some fiber!

KetoConnect Behind the Scenes

We do a lot of testing behind the scenes in order to lock in on what we are confident is a good enough recipe to share with you. One weekend we made a bunch of different mini test loafs using different flours, wet/dry ratios and a bunch of different add-ins and flavorings. This dinner roll recipe started on that weekend, but by the time it made it’s way to our blog it has undergone countless modifications until finally we ended up with this recipe!

low carb rolls stack4

Coconut Flour and Psyllium Husk Powder

To date most of our recipes use almond flour, and we’ve always been partial to it since we’ve found it easier to work with. It’s just easier to come out with a nice moist bread than it is when using coconut flour. Recently we’ve made it a goal of ours to master baking with coconut flour. We’ve made some really good progress so far. It turns out that psyllium husk powder is great in conjunction with coconut flour. The coconut flour absorbs a tremendous amount of liquid, making it difficult to come away with a soft and fluffy bread. Using psyllium husk powder helps to counteract this and also gives the bread a bit of a lift. It helps with the rolls expanding in the oven.

Some Notes on Baking

The baking time for these is something I’d encourage you to play with. You can go as little as 20 minutes and come out with a soft and chewy roll, bordering on under-cooked. On the flip side you can also go as high as 35-40 minutes to get a more firm and crunchy crust on the roll. I personally like to go about 25 minutes to achieve a soft texture. As pictured in the video we use a silicon baking mat for these rolls. This is a kitchen tool that we’ve found to be invaluable. We use it nearly every day now and would highly recommend it to anyone.

Low Carb Rolls - 100 Calories | 1.3g Net Carbs each!

NUTRITION (Per Roll, 1/10th recipe)
Search “KetoConnect – Dinner Rolls | 1.3g Net Carbs” On MyFitnessPal.com
Calories: 102
Fat: 7g
Carbs: 5.8g
Fiber: 4.5g
Protein: 3g

  • 1/2 cup Coconut flour We use this!
  • 2 tbsp Psyllium Husk powder We Use This!
  • 1/2 tsp Baking powder We use this!
  • 1/4 tsp salt
  • 3/4 cup Water
  • 4 large eggs
  • 4 tbsp Butter
  1. Start by combining all of the dry ingredients(coconut flour, psyllium husk powder, baking powder, salt) and mixing thoroughly.
  2. In a separate bowl start beating the eggs with a hand mixer. Add in melted butter and water and continue to mix until combine.
  3. Pour the dry ingredients into the wet and continue mixing until the dough becomes thick and well mixed. For the desired consistency see the video above!
  4. Form into 10 dinner rolls and place on a greased baking sheet or silicon baking mat. Larger rolls can be made if desired, just add a few minutes onto the baking time.
  5. Bake for 25-30 minutes at 350 degrees. Enjoy!



Banting Diet To Set A New Health Fad Worldwide

From Atkins, to Paleo, and South Beach diet, advocates all over the world cannot stop talking about a new fad. This involves a low-carb, high-fat diet. According to its creator, Prof. Tim Noakes, a sports scientist, this can help boost a person’s energy level. It’s name- The Banting Diet.

Its name originated from William Banting, a grossly obese and sickly British undertaker. In 1862, Banting consulted Dr. William Harvey about his health condition. Harvey advised him to lower his carbohydrate intake. Like a miracle, Banting lost weight and even said that he felt his energy levels were invigorated.
With the positive results obtained from Banting, Harvey wrote about the diet. Then, Dr. Wilhelm Ebstein, a Germna physician, took it to Europe. However, he modified the diet by changing it to high-fat, low-carbs. He realized that the key was to replace carbs with fat and not protein.

However, Biz News reports that there is a controversy rising from what the diet should be called. Some experts say that it is more appropriate to call the diet ‘Ebstein’ or Ketogenic. Some even question its capability to help lose unwanted weight as being unscientific and dangerous.

According to Paleo Power, Banting diet is winning the favor of various weight-loss enthusiasts. One of them is Prof. Tim Noakes, a German scientist who claimed that he felt much better and even lost so much weight after trying out the diet. Noakes used to have type 2 diabetes and other diseases.

A recent study said that obesity rate is growing tremendously all over the world, particularly among teenagers. Fortunately, obese teens who decide to undergo liposuction and other surgeries under the knife have recorded good results. Experts hope that through the promotion of Banting diet all over the world, the effort to lower and minimize the obesity rate will be minimized.