Down 3 Pant Sizes with Low Carb Dietitian Franziska Spritzler, Episode 018

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Show Notes

We talked with Low Carb Dietitian Franziska Spritzler about the benefits of living a low carb lifestyle, including weight loss, great health, skin and hair, just to name a few. We go over the different levels of low carb diets, how to get started on a low carbohydrate diet, and provides some quick and easy low carb recipes for our busy lifestyles…including a yummy treat! Also provides tips on how to go on a low carb diet when you don’t have the support at home from your loved ones.


What is Low Carb?

There is no universal definition. Franziska defines the different levels of “low carb”:

Moderate Low Carb: 100-150 grams of carbs

Low Carb: 30-100 grams of carbs

Very Low Carb: under 30 grams of carbs


First step to start a low carb diet: get an idea of what foods contain carbs.

Oatmeal, for example, is a commonly used food for breakfast, but it’s high in carbs. Not something you want to have for breakfast, as the high carbs will make you feel hungry again shortly.


What are the benefits of a low carb diet?

  • Makes you feel more satiated.
  • Better blood pressure. You will see results within 1 week.
  • Gastroesophageal Reflux Disease (GERD) improvement.
  • Weight loss.
  • Healthier hair and skin.


Quick and easy low carb meals for busy people:

Fill you up, easy to shop and easy to make and cleanup!!


  • Eggs with spinach- eat the yolk, it’s where all the nutrition is.
  • Ready to go hard boiled eggs.
  • Greek yogurt with chopped nuts and cinnamon.
  • Smoothie: almond milk, berries and almond butter.



  • Smoothie: arugula, 1 cup Greek yogurt, 1/2 avocado, sea salt, and a little olive oil
  • Sardines or other protein over salad with olive oil and vinegar



  • Protein and veggies- keep it simple



  • Water
  • Coffee
  • Tea
  • Sweeten with stevia and for creamer use almond milk.



  • A little bit of dark chocolate, has little sugar.


What we can do when we don’t have support at home for a low carb diet:

  • First, make sure your spouse and kids have what they want if they’re not ready to go low carb. You don’t have to cook two separate meals, but you can skip the potato and have more veggies instead.
  • Encourage healthier eating- there’s always a chance your spouse will join you later after seeing your results.
  • Online support communities. There are various Facebook groups, including FSL’s, that is a group of encouraging ladies there to support and answer questions, and free to join.
  • Friends- perhaps someone will want to do it with you.


“A low carb diet improves health and also looks: hair, skin & vitality.”

In Franziska’s book, The Low Carb Dietitian’s Guide to Health and Beauty: How a Whole-Foods, Low-Carbohydrate Lifestyle Can Help You Look and Feel Better Than Ever she provides a list of the Top 10 Low Carb Beauty Foods. She gives us two in this interview: avocados and dark chocolate. Both have properties that can prevent and reverse skin damage from the sun…AMAZING!! We’ll all need to check out the book to get the entire list!


Franziska’s Bio:

Franziska Spritzler is a Registered Dietitian and Certified Diabetes Educator who takes a carbohydrate-restricted, whole-foods approach to managing diabetes and insulin resistance. She works in private practice in Huntington Beach, California, and has been following a low-carb lifestyle since early 2011. Franziska is also a freelance writer whose articles have been published online and in diabetes journals and magazines, and in January of 2015 she published her first book, The Low Carb Dietitian’s Guide to Health and Beauty. Her website is Low Carb Dietitian,


Franziska’s Favorite Music For:

Links and Resources