Advice on Low(er) Carb Diet

Eat more protein! It really helps. And cut as far back on sugar as you can too... it will make the cravings go away. Whenever you're dying for a piece of bread or pasta, grab a small handful of nuts and a piece of fruit.

Hi L.,

I'm not a big 'diet' person, but when I was pregnant and had gestational diabetes, I started using The Zone as a way to get better carbs and to regulate my insulin.

Before I got pregnant, I was about 140 or so. After I gave birth, (and my son was a healthy 7lb 10 oz) I was 112. It really does work.

This is a bit less about portion control (there is some of that, an awareness, if you will) and more about eating 'good' or 'favorable' carbohydrates. You can eat a LOT more of those for the same number of carb grams than you can the 'unfavorable' carbs. I have been using this tool again recently to help with feeling good and staying healthy. My energy throughout the day is much better. I have a lot of dietary restrictions which require me to cook everything (no raw foods) and still have been doing fairly well just by being aware.

Typical day:
morning: two eggs (scrambled, cooked in olive oil) or two veggie sausages and one slice of sourdough break, toasted.

morning snack: small handful of macadamia nuts, wee bit of berries (even frozen is fine), small bit of cheese

lunch: a bowl of veggie soup (I make a quart -plus each week from scratch-- celery, carrots, red pepper with a can of crushed tomatoes and some veggie broth), add in a bit of rice or some toast and a protein (veggie sausage or tuna salad, tofurkey and cheese sandwich). The low carb soup allows me to have a half-sandwich with it.

afternoon snack (with my son) crackers, cheese and lox

dinner: nice piece of fish (or a portion of protein for the carnivores) or a meatless substitute like Morningstar chick'n starters, maybe 1/3 of a cup of processed carbs (rice, or a small serving of pasta salad), stir fried veggies or a veggie sauce, stew. No bread at the table at dinner if the soup/stew has potatoes or pasta or corn(which is a type of grain/grass, not a veg).

I don't eat like this religiously, but being aware of keeping my insulin regulated has helped immensely. My junk food trigger time is in the evenings, when I'm watching tv and my husband brings in a bowl of corn chips or something else really tasty. I keep my real weaknesses (like bbq chips) out of the house-- or if I do buy them, I buy a small single-serving bag. It takes me about two evenings of not snacking to loose the craving for it. I also do allow myself some room to enjoy myself-- just strong limits. I have very small teacups that I might use for a few chips, or a couple whole grain crackers with cheese or one good piece of dark chocolate with hazelnuts. I'm pretty disciplined in that regard.

I'd suggest picking up a used copy of 'a week in the Zone' and see if that gives you some help. I found it very useful... knowing, too, that ideally, you eat carbs with a comparable amount of protein at the same time was key to changing my thinking. I've actually found that the less I eat of things like fries and chips, the worse I feel when I do indulge, and then my body does want less for its own sake. I still have my two cups of tea a day (I take two teaspoons of sugar in those) and a beer or martini/glass of wine in the evening.... and lots of water in between. But eating this way, I feel a whole lot better and have far more energy than I used to.

Oh, and one other thing... the bacteria in your gut that helps you stay heavier? It likes those processed carbs-- the bacteria which helps you lose weight actually likes to consume veggies and fruits! So, there's more science at your disposal:
http://www.nytimes.com/2013/09/06/health/gut-bacteria-fro...

FWIW-- I wouldn't consider a fecal transplant like they discuss, but the science behind these ideas is truly remarkable.

Good luck!

ETA - I will add this is NOT a "diet" this is a lifestyle change. You need to start choosing your food wisely. That's the hard part.

L.,

As another person who has cut carbs out and losing weight? I can tell you that if you dive into your cravings? Your body will be confused. Drink more water.

I have taken bread (except whole grain), white rice, pasta and potatoes out of my diet. I've lost 12 lbs so far - and that's even over Thanksgiving.

I cut Coca-Cola out of my diet. It's been since 1 October since I've had one. It was TRULY hard at first as I went cold turkey - and I was drinking almost a 6 pack a day...

EXERCISE!!! Start out slow. Walking the dog. Then progress.

I'm not losing as fast as I want to. But the weight didn't get there overnight.

Turkey, Chicken, Pork - high protein, low fat. Green veggies.

Eggs for breakfast.
Oatmeal - check that it's low carb

lunch?
make your own soup
Tuna salad in a lettuce wrap
Egg salad in a lettuce wrap
Turkey in lettuce wrap...

Dinner?
Chicken, Pork, Turkey with a green veggie.

You CAN do this!!

Try eating a 100 cal packet of nuts.
I find a bit of protein really helps cut the carb cravings.
What carbs you do eat, make them complex carbs like steel cut oatmeal.
They digest more slowly and help even out the peaks and troughs of your blood sugar levels (the low points are where your cravings kick in).

The craving will stop in a 2-5 days, if you don't give into it. Keep your eye on the prize. Good luck!

I am fortunate that I have never had to diet and I have maintained my weight through the years.

HOWEVER, I am a huge believer in moderation. When you go cold turkey to not allow your body to have something then you will get the cravings and fight it. There is nothing wrong with a taste of something.

We are not dessert eaters but occasionally, at a very nice restaurant or something, we will get something. I take no more than 3 bites... that satisfies any craving and sugar and I am good to go for a long time.

My cravings are for a greasy cheeseburger which is not good for anyone but I will indulge in 1/2 of my favorite junk food every now and then.

Do you get the gist... eat in moderation, exercise and take things slowly.

Best wishes!

Find a nice replacement for your sweet cravings. I buy unsweetened dates, prunes and raisins and mix them in with some salted nuts for a nice sweet/salty mix.

Aldi (if you have one) sells little bars of Choceur dark chocolate. It's VERY low sugar compared to any other chocolate bar out there, and just a few small pieces will curb my craving.

Popcorn is tasty and good for you. Make it yourself on the stove.

Always have a big cup of water within reach. When you have a craving, take a sip. It really helps.

Here's my very favorite roasted chicken recipe. It's so easy, and healthy. :-)

http://allrecipes.com/customrecipe/63725776/simplest-whol...

I don't like low-carb diets, because carbs are good for you. It's starches you want to avoid (but I think that's what you meant anyway). I have found that higher protein diets, and healthy fats (add seeds and avocadoes to your meals), help keep cravings away. Beans, nuts, meats, eggs, seeds. Basically two proteins with every meal. Really helps me.

Eating nuts is a good idea. What you are probably craving is something crunchy and salty and almonds would certainly fit that bill. I've done Atkins a couple of times with success, but it's hard to stick to it long term. I like the idea of just lower carbs, not no carbs.

M

I've been doing low carb for almost 2 years. I now crave strawberries or blackberries with a little bit of homemade whipped cream when I want something sweet.

If you are craving sugar, eat some nice, dark chocolate. Fruits and nuts for snacks are great too. I am doing all "human" food and no processed food or carbs now and I only eat meat, nuts, seeds, yogurt, veggies and fruit. I am finding that I'm not as hungry, since my body isn't going through the highs and lows that carbs cause.

Last night we had grilled steak, broccoli and a green salad. The kids ate everything. Tonight we're having roasted chicken drumsticks, sweet potatoes roasted like french fries and a green salad. It's a totally different way of thinking about food, but so far so good. Not sure what we'll do about pizza night though. Maybe it will become taco salad night instead. ha. I have also made beef stew, minus the potatoes and added other veggies instead. I also do chicken stir-fry and skip the rice. There's so much to make, but it certainly takes a little effort to rebuild my recipes and dinner ideas. I'm having the most trouble with school lunches. They are still having sandwich bread, because I have no idea what to do for that for 5 straight days a week. I might try meat and cheese roll-ups instead of sandwiches and see if that works for them. Little sushi-like roll-ups with lettuce might be fun. Watch the documentary called The Perfect Human Diet for inspiration.