Low-Carb Eating for January – Your Guide to Shedding Pounds and Feeling Amazing!

Why Low-Carb Works Wonders - Looking to lose those extra holiday pounds? My absolute favourite way is low-carb eating! Here’s why:

• It’s simple and flexible.
• It stops sugar spikes and cravings in their tracks.
• You can still enjoy meals out.
• Your gut will thank you for it!

A Quick Heads-Up Before You Start Let’s get real—there’s an adjustment phase. Here’s what to expect so you can prepare:

• Willpower is required for a few days while you wean off sugar. It might be a week before your cravings stop bothering you. No healthy eating plan includes cakes, biscuits and pasta. I'm just saying!
• You might poop differently—stay hydrated and add electrolytes to avoid any issues.
• Fatigue can hit as your body switches to fat-burning mode. Rest when you can.
• Be prepared to pee more often—your body is shedding water weight first.
• Most importantly, ditch or freeze leftover Christmas treats before temptation strikes!

What About Alcohol? You can drink on a low-carb plan, but beware—you’ll be a cheap date and get tipsy faster!

• Avoid beer—it’s basically liquid bread.
• January is a great time for a dry month if you can manage it. Your body will thank you.

Why Does Low-Carb Eating Work? Low-carb eating taps into your fat reserves. Here’s the science:

• We store about 2,000 calories of glucose in our bloodstream.
• Once that’s burned, you can access around 130,000 calories of stored fat. Which means that you stop feeling hungry all the time.
• But to unlock fat-burning mode, you need to stop eating sugar consistently.

Key Rules for the First Month

• Keep carbs under 50g per day.
• Eat plenty of protein—aim for 100–140g per day (about 6 palm-sized portions).
• Choose above-ground veggies like onions, garlic, leeks, and cabbage. Avoid starchy ones.
• Include nuts and seeds (max 60g per day). Avoid sugary coatings or BBQ flavours.
• Stick to low-carb fruits like berries, avocados, olives, and tomatoes (max 100g daily).
• Be careful with convenience foods—check labels closely. Net carbs are just marketing. Carbs are carbs.

Low-Carb Don’ts I rarely say ‘don’t,’ but for low-carb success, stick to these rules:

• No bread, pasta, rice, or potatoes—just for January, you can do it!
• Skip milk in tea or coffee—go black for now.
• Avoid diet drinks—sweeteners mess with your microbiome and make cravings worse.
• Limit snacks to one per day.

Low-Carb Do’s

• Sit down and eat every meal at the table—you’ll digest better and feel more satisfied.
• Stay hydrated—plenty of water, herbal teas, and caffeine-free drinks.
• Keep caffeine to 2 cups per day to minimize stress on your body.
• Eat a small salad before dinner to help digestion and boost fibre.
• Rotate foods—start with veggies, then protein, then starchy options if needed.
• Plan ahead! Leftovers make excellent lunches. Invest in a Stanley flask to keep leftovers warm.

Meal Tips

• Be varied—check out the recipes on my website for inspiration.
• Don’t cook every day—cook enough for 2 days to save time.
• Stick to 3 breakfast options and rotate them to simplify planning.
• Celebrate weekends with a low-carb feast—think roast chicken and veggies.

Lunch Ideas Avoid sandwiches, meal deals, and pasta salads—they’re carb-heavy and won’t help you lose weight.

• Try leftovers for lunch or pack simple protein-based meals.
• Need a snack? Consider a protein shake—message me, and I’ll recommend the best one for you.

Too Much Protein? Don’t worry! This higher protein approach is just for one month to reset your system.

Gut Support for Low-Carb Eating I feel much more comfortable with very low-carb eating now that I use fruit and veg concentrates. These capsules feed your microbiome and act as a prebiotic, helping produce short-chain fatty acids (SCFAs) that support your gut health. Message me if you’re curious, and I’ll guide you through the options.

Final Thoughts

• Consistency is key—commit for one month, and the results will speak for themselves.
• Plan and prepare—this makes low-carb eating easier and stress-free.
• Give yourself a week to adjust. Rest when you need to, and energy will follow.
• No 80/20 rule in the first month—stick with it, and we’ll talk maintenance later!

Need Support? Message me anytime with questions or book a free 30-minute discovery call to get started. Or join my 10-week gut-healthy weight management program—6 spots left! Ask your questions, get support, and make 2025 your healthiest year yet!