Starting Your number conscious Transformation

So you’ve decided to go number conscious…now what?

Carbonaut is here to guide you with a blueprint tailored for your journey, helping you sustain a lifestyle that’s mindful of the digits. This three-part guide includes information on basics, calculating net numbers, transitioning to a number conscious diet, and simple swaps that point you towards success. We also cover mindful eating and specific ideas to help you stay engaged in your new number conscious lifestyle.

One small step for Carbonaut; one giant leap for our amazing number conscious universe.

Ready to explore?

Part 1: The Foundation of a Number Conscious Lifestyle

Understanding the Basics

Exploring the fundamentals and science behind a number conscious diet can be a powerful thing. When we understand why our body works the way it does, how carbs affect its performance, and what eliminating carbs can do for optimizing our health, we become empowered.

Here are some reasons why number conscious diets work, and the science to back it all up:

1. Burn more fat: when you limit your net carbs, you also reduce your insulin and blood sugar levels. This switches your cells into fat burning mode. Fat is released from your tissues and burned as fuel to produce energy and ketones[cm_simple_footnote id=1].
2. Reclaim your energy: following a high carb diet is like living on a blood sugar rollercoaster. By limiting carbs, you take control of the ride, and your cells have access to more stable energy[cm_simple_footnote id=2].
3. Say adios to cravings: low-carb diets have been shown to reduce your hunger hormone. This keeps you feeling fuller for longer[cm_simple_footnote id=3].
4. Maintain a healthy body weight: low-carb eating promotes healthy weight loss by keeping you feeling full while boosting your body’s ability to burn fat more efficiently[cm_simple_footnote id=4].
5. Reduce inflammation: high blood sugar levels cause inflammation in the body. Following a number conscious diet can help lower your blood sugar levels, which in turn, can limit inflammation[cm_simple_footnote id=5].
6. Boost your brain power: your brain gets energy from sugar. But when you limit carbs, your brain starts using ketones for fuel, instead—and mental enhancements may follow[cm_simple_footnote id=6].

Are All Carbs Created Equal?

In a nutshell? No. Although your body can’t tell the difference between naturally occurring and added sugars, it CAN tell the difference between sugar, starch, and fibre.

In a nutshell? No. Your body can’t differentiate between naturally occurring and added sugars, but it CAN tell the difference between sugar, starch, and fibre.

Here’s the breakdown:

Sugars: Sugars are simple carbohydrates. Your body breaks down simple carbohydrates quickly, and as a result. blood sugar levels rise—and then crash—hard. There are two types of sugars: naturally occurring sugars (such as those found in fruit) and added sugars (such as those found in sweets, juice, and soda).

Starches: Starches are complex carbohydrates. They provide vitamins and minerals, and it takes your body longer to break down complex carbohydrates than it does simple carbohydrates. Starches found in regular bread, pasta, and rice are all relatively high on the glycemic index[cm_simple_footnote id=7]. These starches, together with sugar, are often the culprit for weight gain when eaten in excess.

Resistant starches—such as the ones we use in our Carbonaut products— pass through your system and your body treats them the way it treats fibre—no transformation to glucose, no blood sugar spike, no keto problem. They are very low on the glycemic index and have been shown to reduce the risk of chronic disease, including high cholesterol and Type 2 diabetes[cm_simple_footnote id=8].

Fibre: Plant-based foods, such as fruits, vegetables, and whole-grain products, contain fibre, while animal products (including dairy products and meats) have none.

Fibre is a complex healthy carbohydrate that your body can’t break down (this is why it has sometimes been referred to as the “broom of your colon”). Most of it passes through the intestines, stimulating and aiding digestion, but fibre also regulates blood sugar, lowers cholesterol, and keeps you feeling full longer.

Bottom line? Resistant starches and fibre will be your new number conscious BFFs.

Calculating Net Carbs

Net carbs are the only carbs that matter, and there’s a simple calculation we can use to find out exactly what we’re putting into our bodies: net carbs are the total carbs, minus the fibre.

When looking at a nutrition label, simply find the total grams of carbohydrates and then subtract the fibre. (If there’s any alcohol sugars in the ingredients, you can subtract those, too.) The number you are left with is your total net carbs—not exactly rocket science!

For example, our Carbonaut U.F.Oat loaves have 11 grams of carbs and 9 grams of fibre per slice. That equals 2 grams of net carbs.

Folks? It’s the greatest thing since sliced bread.

Part 2: Small Steps for Number Conscious Success

Gradual Transition

Easing into a number conscious lifestyle can be simpler by gradually reducing one’s carb intake. There are countless ways to swap your traditional favourites for number conscious versions that are equally delicious, while boasting lower net carbs.

Here are 10 simple swaps that produce big rewards:

• Carbonaut bread instead of conventional bread
• Cauliflower rice instead of conventional rice
• Zucchini spirals instead of pasta
• Stevia instead of sugar
• Heavy cream instead of skim milk
• Soda water instead of pop or soda
• Nuts and seeds instead of conventional granola
• Salsa or guacamole instead of hummus
• Pickles and olives instead of fruit
• Roasted red pepper instead of grilled tomatoes

Replace high-carb foods with satisfying alternatives to make the transition smoother. Carbonaut offers a whole range of number conscious delicious products that will have you radioing home their praises.

Mindful Eating

Mindful eating is not just about making decisions on what to eat and what to avoid. It’s about getting to know your body, what makes it feel good, and what doesn’t. It’s also about eating intuitively and making your own rules—what works for some may not work for you.

Here are a few ideas to get you thinking about food and its purpose:

• Develop mindfulness around eating habits, focusing on the fibre content and quality of food. Make your food matter.
• Pay attention: listen to your body’s hunger and fullness cues to avoid overeating.
• Develop a positive relationship with your food and enjoy it with all your senses. Observe, smell, taste, chew, swallow.
• Practice eating slowly—it’s better for digestion and it lessens the likelihood of overeating.
• Feel a sense of appreciation or gratitude for the food before you. Think about how it came to be on your plate. Who grew it? Where did it come from?

Part 3: Social Support and Accountability

Lastly, remember that actively participating in a number conscious community is important. This is where you will learn more tips and tricks to help you stay on track, be inspired to try new low carb recipes, and make new friends who share health similar goals.

Here are some specific ideas to help you stay engaged in your new number conscious lifestyle:

• Build a support network of friends, family, or a community who share similar health goals.
• Hold yourself accountable by sharing your journey and progress with others.
• Meal plan, grocery shop, and food prep. Dedicate one day each week to mindfully plan, procure and prepare your food.
• Don’t be hard on yourself if you slip—making mistakes is an opportunity to learn and grow.

Ready to launch into the year with a new, healthier focus on number conscious?

Learn more by signing up for our monthly newsletter at the bottom of this page, and follow us on Instagram and Facebook for all the number conscious inspiration.

Keep an eye out for next month’s newsletter—it will provide another stepping stone in your path to better number conscious wellness.