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January 19, 2017

How to Make Your Own Salty Chicken Broth

Small Whole Chicken in a Bowl of Broth
Making Your Own Chicken
Broth at Home is Easy
Whether you're following Atkins, Keto (Reddit), Nutritional Ketosis, or some other LCHF plan, avoiding the misery that comes from the Induction Flu is as easy as keeping your electrolytes in balance.

Going into ketosis can upset your mineral levels because of the amount of water you lose during the transitional period. Glycogen, the storage form of carbohydrates, requires a lot of water to process. Lose too much water, too quickly, and you'll flush out:
  • sodium
  • magnesium
  • potassium
  • calcium
  • and other important minerals 
When your electrolytes are out of whack, you'll feel like you have the flu. You'll be tired, cranky, dizzy, and sick to your stomach. You might also start having headaches, leg cramps, brain fog, and feel shaky.

While some people attribute the symptoms of the Atkins Flu to sugar or carbohydrate withdrawal, and others believe you aren't eating enough fat, the number one reason for feeling like crap after you ditch the carbs is a lack of sodium.

To nip the Atkins Flu in the bud, the remedy is simple: Make your own salty chicken broth! This post will show you how.

January 16, 2017

Do You Really Want to Quit Your Low-Carb Diet?

Women Athletes Running
What Will You GET
if You Quit
Your Low-Carb Diet?
Low-carb diets come with many benefits, but most of those advantages get tossed aside and forgotten once the scale refuses to fulfill your weekly expectations. 

This is especially true within the first month.

While you might have easily lost a decent amount of weight during the first two weeks of your new eating plan, encouraging you to keep going, moving into week three or four – where weight loss slows down to normal – can be rough.

The weeks that follow Atkins Induction test your determination to turn the low-carb nutritional approach into a lifestyle, rather than just another crash diet. Your true motivation for using a low-carb strategy will come to the surface.

If things haven't gone as you anticipated, you might not make it to the end of the month without wanting to quit. But before you start stuffing your face with carbs again, I highly recommend that you read this post first.

Knowing how body fat is lost and pausing to evaluate what quitting will do for you is the only way to make a responsible choice.

January 11, 2017

31 Reasons Why You are Not Losing Weight on Atkins (The Ultimate Guide)

Girl Being Enlightened by Reading a Book
Read This
Ultimate Guide
for Weight-Loss
Stalls and Plateaus
Not losing weight on Atkins?

You are definitely not alone. Losing weight is one of the most difficult things I've ever done.

Regardless of what people say, ditching body fat isn't as simple as eating less and moving more.

There are numerous ways the mind and body can adapt the energy you use to match energy coming in, and this ultimate guide reveals 31 reasons why you're not losing weight on Atkins.

Whether you're just starting out, have been dieting for awhile, or you're investigating the pros and cons of low-carb living, this post shares everything I know about weight-loss stalls and plateaus.

January 07, 2017

Does a Low-Carb Lifestyle Have to be Super Low in Carbs?

Santa's Elf Sitting on Presents
Kick Your LOW
Carb Fantasies to
the Curb
Are You in This For Life?

Meaning: Are you chasing after a weight-loss fantasy? Do you have false expectations and misunderstandings?

Or, are you making carbohydrate restriction a lifestyle?

Most dieters see carb restriction as a temporary solution to their problems, a way to get a certain number of pounds off quickly.

So, I was surprised to see that a Low Carb Friends forum member had approached these questions with a healthy, honest perspective:

"Honest answer . . . I don't know. I will never look at food the same way though."

Me either. How about you?

January 03, 2017

How Much Protein Do You Need to Get Into Nutritional Ketosis?

BBQ Beef Ribs, Sliced, and Lettuce Salad
Are You Eating
Enough Protein?
Nutritional Ketosis is a low-carb, high-fat diet (LCHF diet) that became popular within the low-carb community in 2012.

This LCHF diet recommends that you monitor your blood ketone level by purchasing a special ketone meter to measure the amount of ketones built up in your bloodstream.

These strips are not the ketone test strips that measure acetoacetate ketones in your urine. Instead, they measure beta-hydroxybuterate ketones (that the body converts from acetoacetate ketones) to fuel the brain.

Due to using these blood-ketone strips, many low carbers discovered that they were not in Nutritional Ketosis, even though they had been drastically restricting carbohydrates.

This discovery sent ripples of shock through the low-carb community, which resulted in many individuals taking their protein levels down to dangerous levels. In this post, I'm going to reveal the truth about protein consumption and how much you need to stay healthy and fit.