Having Your Carbs And Eating Them TOO!

Good Morning! And Happy Hump Day!

Alright, so last week I did a post titled The Low Carb Lie and in it I discussed the data showing how a low carb diet can be dangerous and unhealthy. This week I will talk about how you can begin to walk away from the low-carb mindset, begin loving carbs again, and still lose weight and accomplish your fitness goals.

I’m going to make this post easy to digest and remember by using the mnemonic C-A-R-B. We will discuss the chemicals we put in our body that are causing weight retention, the benefits of eating carbs, and ways to replace your guilty pleasures with healthier options! Here we go!


First and foremost the most important thing you can do for your health and body today is begin to eliminate chemicals in your diet.

When I was in middle school I remember I had a drama instructor who wouldn’t allow any snacks in class unless they had less than 10 ingredients. At the time, I did not understand why she did this; I was just annoyed I could not eat my Hot Cheetos in class. As an adult I know exactly why she implemented this rule, because she cared. You should too, here’s why.

Now when you think of carbs you may draw to mind things such as breads, desserts, croissants, etc. Yes, these are carbs but these are also crap. Next time you are in the grocery store and are choosing which bread to take home for sandwiches, flip that loaf over and read the ingredients. Chances are you won’t even know what half the ingredients are! Whether you are a chemist or not doesn’t matter, but it does matter what this junk is doing to your body. The simple truth about these chemicals is (just like you) your body has NO CLUE what they are! Your body does not use them for energy or break them down like they would other foods. Processed food cannot be processed by your body. Instead you either hold on to the chemicals and start building up toxic sludge in your intestines, you poop them out (if you’re lucky), or they get stored in fat and put away for a time when your body can deal with the toxicity of this junk.

One of the biggest things I emphasize to my clients in their journey to a plant-based diet is a WHOLE FOODS plant-based diet. The best thing you can do for your body is to get foods as close to their pure form as possible; as close to the form in which they come from the earth. This also includes eliminating conventionally grown foods because they are sprayed with weed and bug killer (Chemicals), irradiated, and often sprayed with other chemicals to increase their shelf life (more chemicals). I understand buying local and organic can be expensive! Start small then slowly grow the amount of organic food you buy. We have a rule in my house what we put in our bodies takes priority over other things such as what we put on our bodies or the luxuries we enjoy like picking up coffee or going out to eat. Your health, your family, your happiness are worth a few extra bucks at the grocery store! And when times are tough and the budget is tight there is always beans and rice!

I promise you, when you begin to eliminate the chemicals you put in your body you will begin to shed unwanted weight that your body NEEDED to hold on to, to literally save your life. If it’s in a carton or box chances are it has chemicals so you may have to spend a couple trips to the store really reading those labels. I suggest definitely checking out your local health food store. Eventually you will start to find the best substitutes and it will just become second nature. If you just can’t find any good substitutes keep reading, I got your back.

A-All. As in all the carbs!

When you start to eat foods without chemicals the sky is the limit. Really, all carbs are great to be included in your diet. Organic Basmati? Go for it! But it’s white? But it’s pure! Avocados? Yes. Yes. YES! But, the fat? But, it’s good healthy, naturally occurring fat not something that was produced and refined in a factory. Fruit? Of course! Eat as much as you would like. But… No buts! The sugar that occurs naturally in fruit is NOTHING like the high fructose corn syrup in that soda or the refined cane sugar in sweets! Yes, you may have seen that bullshit image of the sugar packets lying next to a piece of fruit representing the sugar in each fruit. I cannot tell you how this image infuriates me! The sugars you find in a packet at a restaurant are not the same as the sugars in fruit. Your body processes each very differently. Wheat? Although it is my personal choice to refrain from wheat (it just kills my stomach and leaves me super bloated) there is nothing wrong with wheat either. Just ensure you are buying organic because wheat crops are highly processed and by the time most wheat makes it to us its almost unrecognizable to our bodies.

Of course don’t solely eat rice, bread and potatoes all day but don’t label these things as ‘bad’. Choose lots of fruit and vegetables then add in the rest!

R-Reap. Reap the benefits of a high-carb diet

When switching to a high carb diet you may experience symptoms such as:

  • Satiation: you will find that you feel full after meals and can sustain for longer periods of time without feeling starved. Thank you fiber!
  • Energy: You will find that you actually feel energized after eating and you will have the carbs needed to fuel your active body.
  • Performance: Since switching to a high carb diet a few years ago I noticed a drastic difference in my workouts! I felt strong and energized and could therefore work harder during my workout instead of feeling as though my body was heavier than a bag of bricks. If I am feeling tired I will often have a small snack before working out which is usually enough to get me going.
  • Less Bloating: One of the biggest things I come across in the fitness world is the thought that veggies make you bloated. Yes, if you chase your steak with veggies chances are you may get bloated due to the fact that the meat you ate takes FOREVER to digest leaving everything to sit and ferment. But, honestly the purer my diet is (meaning least amount of processed foods) the less likely I am to feel bloated.


But, you don’t have to take this from me try experiencing it all for yourself!


Ok, this last point is targeted at those guilty pleasures we talked about before. Sometimes you go to the store and you find that no matter how hard you try to find a pizza, chocolate cake, or potato chips with limited chemicals you simply cannot find anything! It happens. For me, my guilty pleasures are pizza, ice cream, and potato chips. Sometimes I give in to the junk but if I’m having a really fit savvy week, I plan ahead. I search out recipes or alternatives to make at home that will satisfy my craving without ruining my week. Some of my fit hacks include cauliflower pizza crust, banana nice cream (recipe on blog), sweet potato or zucchini chips in the dehydrator, or OMG… gluten-free, vegan protein pancakes! My mouth just watered. I have even found recipes for black bean brownies! Whaat!?

So get creative! You can have a little treat that is also healthy and guess what?! You end your day feeling proud of yourself for rocking your diet and fitness!

Alright, that’s all I have for you today. I really hope this was helpful and you found encouragement to maybe start entertaining the idea of loving carbs again.

If there are any guilty pleasures you would like to see healthy recipes for in future posts comment below! I love getting creative in the kitchen!

Have a beautiful week! Keep up the great work!

Lots of love (and carbs),

Andrea B Fit

The Low Carb Lie


Many of you women out there know exactly what I’m talking about. You may have even uttered the phrases “I’m staying away from carbs” “Carbs are my weakness” or “That has too many carbs for me” LADIES!! WAKE UP! While I am not saying you are crazy for thinking this (I am guilty of thinking these exact same things myself) I am bringing to light the fact that we are CONDITIONED to think that carbs are what make us fat! It cannot be more WRONG! Yet most girls grow up hearing their moms or other women talk about the evils of carbs.

I want to tear my hair out at the amount of trainers or health professionals that put their clients on obscenely low calorie and low-carb diets assuring them it’s the best way to lose weight. Not to mention they leave their clients thinking that achieving KETOSIS is the key to all their health problems! (I may have vomited a little in my mouth at the word.)

In this post I will discuss low-carb diets and ketosis; what they are, their benefits, and their side-effects. In my next post I will detail just how you can begin to love carbs again, feel healthier, AND yes, still lose weight!

Alright so what’s the deal with low-carb diets anyway?

Let’s have a quick talk about metabolic pathways. The body has a process of taking the foods we eat and turning them into nutrients we can then use for energy. Our bodies derive glucose from carbohydrates, fatty acids from fat, and amino acids from protein. In normal fed circumstances our bodies either use these compounds for energy or they are stored as glycogen (carbs and protein) or fat (all 3 have potential to be stored as fat). When our body is starved of food for more than 3 days our glycogen stores have been depleted and our body starts to use fat stores for energy. The liver breaks down fatty acids and produces ketones to fuel the body when glycogen is absent. These ketones are also produced when our bodies are starved of carbohydrates, which lead us to the term ketosis. The state of ketosis is when our bodies, in the limitation or absence of carbs, begins to utilize ketones as fuel for the muscles, heart, brain, and all other organs instead of glucose.

Just to review, low carb diets induce ketosis, ketosis mimics the same metabolic breakdown as STARVATION. Ketosis is starvation without actually starving yourself.

Now, let’s take a step back from the science of low-carb and talk simply about how it makes you feel. A simple google search of “symptoms of ketosis” will yield information such as:

  • Bad Breath
  • Fatigue
  • Digestive Issues (main issue being constipation! Fun)
  • Insomnia
  • Decreased Performance
  • Keto-flu (flu-like symptoms)
  • Nausea
  • Leg Cramps
  • Irritability
  • Excess Thirst
  • Heart Palpitations

The list goes on! But don’t worry if you find yourself on a webpage that advocates in favor of a low-carb diet they will assure you that in time these all will pass.

Ok, I’ll be real, I have done the low-carb thing before thinking it would be the key to achieving and maintaining weight loss. I felt like shit the whole time! I was tired, hungry ALL the time, dizzy, nauseous, and holy crap was I grumpy! This alone was enough to convince me that it wasn’t worth it, and then I started eating carbs again…. Anyone want to take a guess what happened? No, you don’t have to guess do you? Because you have either been there or seen a friend who has experienced it… chimpmunk-itis. Meaning the abnormal swelling of the entire body especially the face which makes one look like a chipmunk! (Taken straight from the Andrea Brogdon dictionary of health related words) We laugh now, but at the time it was not funny. At all. Lol. But Really.

Long-term effects of a low-carb diet

When it comes to looking at health information my inner biologist likes to go straight to the source (scholarly articles/studies) because quite honestly when you get info from a third, fourth, or fifth source the info often gets skewed. Not to mention the censorship of mainstream media and information which makes it difficult to sort through the crap, but that’s a whole other can of worms. So I’m going to give it to you straight and try to avoid the boring scientific mumbo-jumbo.

Benefits of low-carb:

Brain: After looking at tons of sources about how ketones affect the brain I found almost no significant effects on a healthy adult brain as compared to glucose. I have to be honest this was the first organ I wanted to know if function was impaired when running off ketones instead of glucose. I did however stumble upon studies examining the effects of a ketogenic diet on epileptic adults and children which found a low-carb diet to be effective in reducing the number of seizures patients experienced. (1)

Weight-loss: The reason most people submit to a low-carb diet is weight loss. Most people will experience weight loss but, there is always a threat of rebound (as mentioned above it is not pretty. Recall: chipmunk-itis). However, many people are happy with the weight loss they experience on a low-carb diet while getting to eat tons of savory, fatty foods.

There are also claims to energy benefits and appetite suppression with a low-carb diets.

Risks of low-carb:

Heart: Studies conducted on the effects of ketogenic diets on blood lipids found that levels of “bad cholesterol” (LDL) and total cholesterol were elevated while levels of “good cholesterol” (HDL) were lowered. LDL- cholesterol is considered a major contributor to lipid accumulation in arteries. This suggests that long-term adherence to a low-carb diet can mean an increased risk of heart disease.(2) This increase in LDL can also be due to the higher consumption of animal protein which leads to the next two risks.

Bowel Cancer: We cannot ignore the link between colorectal cancer and diets high in animal protein. Most low-carb diets are high in meat and low in fiber (hello constipation!). Not only does this cause stagnation in your bowels but, high meat consumption is linked to bowel cancer. On the other hand, fruits and vegetables are shown to have protective effects against many cancers including bowel, breast, pancreatic, lung, and stomach. Low-carb diets highly limit fruits and veggies! Not to mention all the great fiber you get from other grains that are limited or eliminated altogether. (3-8)

Bone Health: A diet high in meat can also lead to acidity in the body which can affect bone health. Meat, which contains Sulphur amino acids, can cause a change in blood acidity causing increased calcium, potassium, sodium and ammonia loss in the urine. (9,10,11) You’re literally peeing out necessary nutrients!

Kidney Stones: low-carb diets raise blood cholesterol and free fatty acids increasing the risk of kidney stones. (12) Kidney stones are not only painful but they are dangerous! Patients with Kidney stones run the risk of rupturing a Kidney if the stone is dislodged or becomes too large.

Phew, that is a lot! Honestly, I started this blog post with the intention of a small discussion about low-carb diets and ketosis but the nerd inside me just couldn’t help going down the rabbit hole of scholarly articles and health studies. I originally thought I would write all my thoughts about ketogenic diets down in one day but this post ended up taking me over a week. Why? I am passionate about the subject, most of all I am passionate about women’s health. I’m so tired of women thinking that carbs are making them fat. This kind of thinking only leads to a deprivation/binge cycle and it’s just destructive. Weight loss aside this kind of diet can be downright dangerous to your health in the long run. There is a better way I promise.

I hope I was able to present all this information in a helpful way. If you’re inner nerd is also intrigued by periodicals feel free to check out the works cited below!

As mentioned previously keep a look out for my next blog post detailing how you can start loving carbs again and achieve your fitness goals on a carb-full diet!

Hope your week is absolutely amazing!

With love,

Andrea B Fit


Works Cited:

  1. Kinsman, S. L., Vining, E. P. G., Quaskey, S. A., Mellits, D. and Freeman, J. M. (1992), Efficacy of the Ketogenic Diet for Intractable Seizure Disorders: Review of 58 Cases. Epilepsia, 33: 1132–1136. doi:10.1111/j.1528-1157.1992.tb01770.x
  2. Freedman MR,  King  J,  Kennedy    Popular diets:  a scientific review.  Obesity Research 2001;9  Suppl  1:1S- 40S.
  3. Bingham   Meat, starch and non-starch polysaccharides and large bowel cancer. Am J Clin Nutr 1988; 48: 762-7.
  4. Sandhu M,  White  ,  McPherson  K.  Systematic  review  of  the  prospective  cohort  studies  on  meat  consumption  and  colorectal cancer risk: a meta-analytical approach. Cancer Epidemiol Biomarkers Prev 2001;10: 439-46.
  5. Norat T,  Riboli    Meat consumption and colorectal cancer:  a review of epidemiologic evidence.  Nutr  Rev  2001; 59: 37-47.
  6. Truswell   Meat consumption and cancer of the large bowel. Eur J Clin Nutr 2002; 56 Suppl 1: S19-S24.
  7. Hill M. Meat cancer and dietary advice to the public. Eur J Clin Nutr 2002; 56 Suppl 1: S36-S41.
  8. McIntosh   Cereal foods,  fibre  and  the  prevention  of  cancers. Aust J Nutr Diet 2001; 58: S34-S48
  9. Barzel US,   Massey      Excess   dietary   protein   can adversely affect bone. J Nutrition 1998; 128: 1051-3.
  10. Lemann Jr    Relationship  between  urinary  calcium  and  net  acid  excretion  as  determined  by  dietary  protein  and  potassium: a review. Nephronology 1999; 81 Suppl 1: 18-25.
  11. Wang X, Zhao X. The effect of dietary sulphur–containing amino acids on calcium excretion. Adv  Exp  Med  Biol 1998; 442: 495-9.
  12. Cotter DG, Schugar RC, Crawford PA. Ketone body metabolism and cardiovascular disease. American Journal of Physiology – Heart and Circulatory Physiology. 2013;304(8):H1060-H1076. doi:10.1152/ajpheart.00646.2012.