Low-Carb: Tips and Pointers

Low-Carb is usually associated with the famous Atkin’s diet that was popular several years back or the newer low-carb diet – South Beach. I’m not sure what you would call my variation of the diet, but in general it’s just lower carbs than what average America is accustomed to consuming. No worries, I’m not going to tell you to avoid caffeine, gluten, or alcohol like the Atkins diet does. So long as these items fit within your carb/calorie budget, go for it.


Here are some high-level tidbits:


• Low carb is a lifestyle. NOT a diet.


• You can figure out a substitute for anything you are craving (get creative)


• www.MyFitnessPal.com is your best friend. Create an account ASAP!


• Weight loss does not come down to carb counts or fat counts – the bottom line is still to create a calorie deficit. If you create a calorie deficit of 500 calories per day (through diet, exercise, or a combination of the two), you will lose 1 pound in a week. 1 pound ~ 3,500 calories.


• While exercise isn’t needed, it will certainly get you to your results faster. And everyone knows results = motivation , and that is a powerful thing in the world of weight loss. It’s the only time in your life where the “snowball effect” can be a good thing.


• NET Carbs (I.E. Carbs that impact your blood sugar) are the carbs you want to keep low. You still need fiber in your life if you happen to like pooping. Otherwise, you’ll be backed up worse than the Kohl’s line on Black Friday.


• DRINK WATER!! TONS AND TONS OF WATER!!!! (Same reason as above – pooping is important)


• Sugar alcohols (artificial sweeteners) are great – in moderation. Not to talk about poop AGAIN but… sugar alcohols in excess can have a laxative effect. Which can actually be helpful if you didn’t listen to the fiber and the water bullets listed above.


• The reason why low carb works so well is it actually makes you to feel satisfied for longer, therefore allowing you to eat less frequently. This happens because Carbs impact your blood sugar. Your blood sugar rises after consuming a high carb meal and shortly after, (due to an over-abundance of insulin your body has released to convert the sugars into fat), you begin to feel very tired and most often, you crave more carbs – and then the cycle starts again. When you start your day by not introducing too many carbs, you can be in control of your appetite from the start.


• Do not make the mistake of limiting your Carb AND fat intake! Your body still needs fat as an energy source (and most of the time, manufacturers reduce fat by replacing the fat with carbs! Yes, really! Check it out for yourself!). So please, stock up on half and half for your coffee, 2% milk, full fat cottage cheese… you get the idea. Your bottom line is Carbs and calories. Protein is also important if you are weight training. 

•  Read ALL food labels! You should always be aware of what you are consuming, even if you aren't "dieting."


• In general, keep your carbs to 30/day and spread them out EVENLY throughout the day. If you eat all 30 in one sitting at breakfast, you’ll be face to face with a sugary pastry in 2 hours, tops.


• Once you reach your goal weight, you can slowly increase your daily carb allowance to 100 Carbs/day (this is the USDA daily recommended amount).


Foods that Make Colleen Happy In no particular order:


• Eggs
• Sausage
• Bacon
• Lavish Wraps
• Soy Flour
• Ground Flaxseed
• Cheese 

• Michelob Ultra
• Pepperoni
• Steak
• Chicken
• Fish
• Chicken Wings (be sure they are not breaded – ask!)
• Romaine Lettuce
• Butter
• Ceasar Salad (Yes, full fat dressing)
• Green Beans
• Broccoli
• Celery
• Ham

• Russell Stover Sugar Free Candies (watch the calorie count and sugar alcohols)
• Green Peppers
• Burgers (sans bun)
• Hot Dogs
• Pork
• Asparagus
• Olive Oil 

 
No-No Food Groups


• Starches (Potatoes, rice, noodles)
• Breads (Whole grain, white, whatever… no) But of course, there is an exception – Weight Watchers has a sliced bread that is 3 net carbs per slice. Read the labels and check it out
• Flour
• SUGAR
• Ketchup (I only mention this one because most people have no idea how much sugar is actually in it!)


Things You Will Notice After 2 Weeks


• You’ve lost weight! (Okay, that was an easy one)


• You have more energy


• Your critical thinking skills have improved (animal fats are still #1 recommended before a big test)


• Your 2 PM “slump” has magically disappeared (go ahead - think about it! Bet you didn’t realize it til I mentioned it!)

• If you cheat, your stomach knows it and will retaliate the next day

• Your desire to nosh on a big bowl of pasta has decreased dramatically


• Real sugar tastes bitter


• You are hungry MUCH less frequently and could go from breakfast to dinner and actually forget to eat (although you should not as this is a known metabolism killer!!) but hey, it happens.


• You’ve figured out and perfected a low-carb variation of 1 of your favorite foods. 

So... you wanna know my favorite low-carb variation of food?

Low Carb Chocolate Chip and Walnut Cookies!!! 

Recipe to follow!