What's a Low Carb Diet Really Mean?
When I hear low carb to me it means, "low sugar," or "less processed foods." If we'd all make an effort to avoid chips, cookies, cakes, high corn syrup drinks, and candy, then we'd be reducing our overall carbs and eating more healthfully at the same time. There is also no need to avoid foods that are grown and served as close to their natural state as possible such as fresh fruits and vegetables, nor must you avoid brown rice or even pasta.
It's not pasta that makes us fat, it's the creamy sauces and the loaves of bread, desserts, and drinks we have along with our spaghetti. It's the combination and quantity of food, not just one food or category of nutrients. When I hear someone say they eat bacon non-stop but they refuse to eat a baked potato or fresh peeled orange it makes me want to scream. I'm not a nutrition expert (even the experts can't agree at this point), but it does not take a genius to know that bacon is not a better choice over an apple. It just makes sense to eat the foods that grow in our soil first and to avoid the processed versions (think apples versus Apple Jack's cereal).
For a good basic diet overall, eat as much as you like of wholesome, clean foods. Include healthy grains, rice, beans, salads, vegetables, fruits, nuts (in moderation). Use nut and vegetable oils for cooking. Cook at home once in awhile. Stop super sizing. Buy fresh produce when it's available from your local farmers. Buy as close to home as possible, and walk to the store, if you can! What a concept.
Check the Serving Size on Processed Foods
If you want something pre-packaged read the label. How many servings does the label state? If more than one, multiply the numbers if you know you'll eat the whole thing, or if you and your spouse will eat it all, then multiply by servings and divide by two. I've seen candy bars that say they serve 2.8 people! When's the last time you split a candy bar?
I teach people to incorporate healthier eating into their lifestyles, not go on food plans dictated by some book or program which say what you can and cannot eat. Even those who can stay on the plan and do lose substantial amounts of weight, eventually eat something "off plan," which leads to something else and finally to the mental shift, "Well, I'm off that plan. Better eat up!" What did that experience do for that person? Nothing, but probably they'll end up a bit heavier than when they started.
Far better to learn how to eat within your usual lifestyle and create new habits that you then can live with, so even though Sunday is the big family party and you may (probably will) overeat, it won't matter because Monday you'll be back to your usual habits and patterns. That's how people without a weight problem eat whatever they want -- they just usually eat reasonably with the occasional deviation into unhealthy foods and quantities, rather usually eating an unhealthy diet and occasionally dieting like crazy to lose weight before a big event.
If you want a treat, have a treat, and no, it's not a treat if you eat it every day. That's a habit.
Start by Cutting Back Only 500 Calories
Get a reasonable idea of how many calories it requires to maintain your weight, i.e. if you are basically sedentary (get little or no movement regularly) then multiply your body weight by 12. Example, 200 X 12 = 2400. That would mean that if you did nothing but sit in a chair all day, you'd still need 2400 calories just to maintain your body weight! Start by cutting back the calories required to maintain your weight by 500, so our 200 pound fellow would be perfectly fine eating 1900 calories a day. I eat around 2200 calories on average every day (weekends I eat more than weekdays but it averages out to around 2200). I'm active, and I maintain my weight at around 135 pounds which on my 5'7" frame is fine for me.
No matter where you begin, start by cutting back by just 500 calories, instead of trying so valiantly to stick to 1200 calorie eating plans that aren't suitable for a 10-year old child. Remember, your activity increases your calorie requirements, so if you do get out of bed, you'll likely need more calories than your base. Whether you prefer low carb, low fat, low calorie or any combination thereof, just start to reduce what you're eating now, make substitutions where possible and create a healthier diet that fits, then add more daily exercise and you'll reach your goal in no time. Stand up in your chair, sit down. Stand up, sit down. That's exercise. It can be that simple.
So yes, the low carb approach can be right for everyone. We can all adopt the low carb approach when it means eating less processed foods and adding more fresh fruits and vegetables.
Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com.
Get the daily bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
shuttle from O'Hare Brocton .. Lockport Chicago limo O’HareI just came back from three days in Las Vegas.... Read More
Families who dine out with their loved ones who've had... Read More
Quick, what's the first thought that pops into your head... Read More
Individuals who are interested in bariatric surgery need to be... Read More
It can happen with one bite. The moment those refined... Read More
Life is extraordinary filled with wonderful people to show up... Read More
Many people think obesity means that a person is overweight,... Read More
The 3 day diet mixes certain types of foods that... Read More
Your brain has this really interesting system that is kind... Read More
If you are a fan of horse racing, you are... Read More
Natural Weight Loss Is PermanentOnly natural weight loss can be... Read More
R...real foodE...exerciseS...spiritual stuff first and the other stuff secondU...ultimately, you... Read More
I bet you already know all the health benefits for... Read More
WARNING: Don't weight train until after you've lost weight! No,... Read More
Let's face when it comes to overweight and obesity there... Read More
Are you committed to losing weight and keeping it off?... Read More
Twenty years of health club consulting, 50,000 hours of paid... Read More
Calorie burn can be really enhanced if you follow a... Read More
As hoards of low-carb proponents invade the nutritional landscape, the... Read More
Atkins Nutritionals filed for bankruptcy at the beginning of August... Read More
Which diet pill are you currently taking for your weight... Read More
The Review Diaries She Unlimited MagazineThere are masses of carbohydrate... Read More
Sharing our bariatric stories is as personal decision as electing... Read More
When on a diet, snack attacks can hit hard and... Read More
* Not walking on a treadmill everyday for 45 minutes... Read More
Chicago charter limousine service Hickory Hills ..More and more people are starting to recognize that they... Read More
Have you ever just felt like you were doing everything... Read More
MYTH: Fad diets work for permanent weight loss.FACT: Fad diets... Read More
Axiom Number One - Nourish your body.Probably the most important... Read More
Diet advice ? a million "experts", hundreds of snake-oil miracle... Read More
There are all kinds of fad diets and quick fixes... Read More
Gaining up to 20 pounds over four years can significantly... Read More
Some of you will not like what I have to... Read More
If you are losing, trying to lose, or think you... Read More
1. Become aware of what you are eating.Before I started... Read More
Like many people I've been on dozens of diet plans... Read More
I know a lot of people out there would like... Read More
Are you or your family members amongst the 65%?To help... Read More
The Government of the Australian state of Victoria has started... Read More
A little information if often a dangerous thing... and many... Read More
In this age being ignorant is like committing a crime.... Read More
It all begins with water .... Water makes up 75%... Read More
"I've put on 40 pounds in one year!" "It doesn't... Read More
While low-fat dieters and non-dieters may want to avoid chicken... Read More
Sometimes it's good to just let the feelings flow. Take... Read More
It's the American Dream: "If I could just lose a... Read More
Almost everyone has attempted to follow diets and weight loss... Read More
The long marginalized San tribe of South Africa has suddenly... Read More
Your pants are a bit tight, you can't seem to... Read More
If I Want to Lose Weight, What Can I Do... Read More
Weight Loss |