There's a sign at the Mt. Hood Athletic Club that says "21 Days to Form a Habit; 90 Days to a Lifestyle". Well, it's been about 90 days since I decided to try the Low Carb High Fat (LCHF) routine, so I think it's becoming a lifestyle. I wasn't necessarily trying to lose weight; just to be as healthy as I can - although I have trimmed off about 5 pounds without even trying.
What got me started was reading Lore of Nutrition, by professor Tim Noakes. He may very well know more about type ll Diabetes than anyone else in the world.
No added sugar
I don't add refined sugar to anything now, or eat stuff that has a lot of sugar already added. That's a huge change, because I used to keep a large size bag of M&Ms handy on my car seat, and had pie and ice cream for desert almost every night. If you're interested in the research, read The Case Against Sugar, by Gary Taubes, 2017.
By the way, I feel great.
The big surprise
What surprised me was that the change wasn't all that difficult. It seems that by filling up on meat, nuts, cheese, cream, butter, and eggs, I stay full and don't crave sweet snacks between meals, and can get along without desert.
Fruits; not the juice
I used to have orange juice every morning, which I'm told is quite a jolt of sugar content. Now I just peel an orange and have one or two of the segments. One orange lasts me for several days. Same with apples. I have a slice or two per day.
Beefed up salads
I used to use commercial salad dressings., which have sugar and a bunch of chemicals added by the Big Food companies. Now I just make my own, with vinegar, oil, salt and pepper. I also beef up my salads with cheese and chopped hard boiled eggs and sometimes with nuts. So it's not just veggies; there's plenty of protein.
Scratch the chips
I'm avoiding all deep fried foods and barbecued meats because I've read that the chemicals produced from the heat and smoke are really not good for you. For reasons why, check out the science.
Almost no bread
I'm avoiding breads. For example, instead of a hamburger with the buns, I cook (on low heat) ground beef, add onions and peppers and garlic, and eat it without any buns.
Occasionally I will have one slice of multigrain toast with a lot of butter and avocado spread on it. I sprinkle lemon juice and salt on the avocado to make it tastier.
You might be wondering about the amount of saturated fat in this diet. Despite what we've always been told, saturated fat is good for you! Read The Big Fat Surprise by Nina Teicholz, 2014 for the proof.
You might also be wondering about the amount of my salt intake. But that's another myth. We need salt!
"...less salt isn’t always better. One 2014 study in the New England Journal of Medicine found that people who ate less than 3,000 milligrams of sodium (and more than 6,000) daily had an increased risk of heart problems and early death. “There’s a breaking point where above that point you start seeing harm and below that point you also start seeing harm,” says Dr. Andreas Kalogeropoulos, an assistant professor of medicine in Emory University School of Medicine's Division of Cardiology..." from "6 Reasons You May Need More Salt" by Anna Medaris Miller, Staff Writer March 3, 2016, US NEWS.