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| Low Carb Dieting: Getting Started |
| by Julie Westerly |
Everywhere
you turn these days, you see, read or hear the words “low carb”. Like
me, you probably believe you’ve tried every diet that has ever been
concocted. You’re probably wondering if this isn’t going to end up
being just another diet in a long list of “I tried thats”. But, you’re
willing to give it a shot in hopes that this will be the answer to your
weight or health problems. What do you do first?
You need
to know that eating low carb is not a “diet” but a way of life. The
word “diet” needs to be erased from your vocabulary. The word, to many
of us, signifies a short-term fix, something we only need to do until
we achieve our goal, even though technically diet only defines “the way
you eat”.
Does low carb work? Yes! Many “diets” work for weight loss, but very
few work for weight loss and health. Like every other diet you’ve
tried, once you stop low carbing you will probably regain the weight or
health problems you enjoyed freedom from. For this reason, you need to
make this a lifestyle change, forever. Adapting a low carb lifestyle is
not a fad. In fact, it’s not anything new. William Banting wrote the
first low carb book in 1863 and called it, “Letter on Corpulence,
Addressed to the Public”.
What makes low carb different is that it is very doable for a lifetime.
The changes in your health will amaze you. You won’t be hungry, have
cravings, or lack eating choices wherever you go. You will feel better
than you’ve felt in years. I don’t think I’ve met one low carber who
has not ranted about how great he or she feels and the old ailments he
or she no longer suffers from. The benefits I’ve heard people speak of
range from enhanced energy to being able to go off medications and just
about everything in between.
Personally I was plagued with ailments I had no idea were related to
what I was eating. I had suffered for years with what the doctor called
genetically high cholesterol. I lost my father when he was fifty-one
from heart disease. I woke nearly every morning with my stomach burning
so badly that some days I was doubled over trying to get to the
antacids. I had restless leg syndrome. Each night I fought twitching
legs that would not go to sleep and kept me up well past midnight,
exhausted the next day from lack of sleep. I had Seasonal Affective
Disorder. I felt twenty years older than I was, with lethargy most of
the day but especially after a meal. Sleeping ten hours a night never
seemed enough for me, even if I had taken a three-hour nap in the
afternoon. Once I had eaten, I could not seem to stop. I was never
satisfied and always looking for the next thing to put in my mouth.
Many days I would not eat until 3 pm because I knew once I started I
wouldn’t be able to stop. Of course that totally ruined my metabolism
and I dealt with the host of problems that created also.
Today I no longer suffer from any of the above. My cholesterol at my
last test was 199 without medication. My energy levels are that of
someone ten years younger than myself. I’ve long since thrown out all
the antacids. I no longer need naps and can sleep six hours and feel
totally rested and ready to go the next day. Many days I need to remind
myself it’s time to eat. The Seasonal Affective Disorder is very much
under control, and my eyesight at last check has even improved! The
best part is all I did was eat healthy, low carb meals.
The very first thing you should do is to make a doctor’s appointment
and have your blood work done. Oh, I know, none of us like the doctor
but believe me you will be so glad you did down the road. There has
been many a doctor who has embraced and recommended low carb living
after seeing the unbelievable results from their patients blood work
after just a few months.
Next, set a start date. Mondays are good for most people as we all deem
Mondays as the beginning of a new week. Familiarize yourself with what
is and is not acceptable on a low carb diet. Low carb is based on the
glycemic index. The glycemic index is how carbohydrates are ranked
based on their immediate effect on your blood sugar levels. All food
will turn to glucose in your system. What you want to eat are foods
with low glycemic numbers because they will break down slowly into your
blood, releasing that glucose slowly.
Remember low carb is not no carb. Carbs are not the enemy, too many
carbs in one food are. To begin with choose only foods with a glycemic
ranking of ten or less per serving. The level of carbs per day you will
need to achieve your weight loss or health goals will be as individual
as you are. Many people can lose at 50-75 grams of carbs per day while
others need to drop down to 30 or 40 grams per day to lose. Once you
get to maintenance you may find that even if you needed to be at 40
grams of carbs per day to lose, you can enjoy maintaining your loss at
75-100 grams per day.
The only things that are truly carb free are unseasoned, unprocessed
meat, oil, liquid artificial sweetener, and water. A good general rule
of thumb is to avoid white things, sugar, potatoes, rice, starch,
pasta, and flour. An exception to that rule is cauliflower, which is a
very acceptable low carb option.
Do a survey of what you have in your house. Check some labels. Is your
home full of carb-ridden junk food? Then it’s time for it to go. The
worst thing you can do is to decide you’ll start after you’ve eaten
everything in your house that is full of carbs. You’ll likely end up
with an extra five pounds to lose because of it.
If you can, get rid of everything that would be a temptation during the
first few weeks of your new life. Donate these things to a food bank,
church or woman’s shelter. If you have young children or non-low
carbing spouses use the “out of sight, out of mind” method. Select a
rarely used cupboard for things you cannot eat. In the refrigerator,
place those items on the back of the bottom shelves or in the bins so
that the first thing you see when you open the refrigerator are not
items that may tempt you to cheat.
Sit your family down and explain to them that this will require
everyone’s cooperation. In the beginning it is very helpful if they
refrain from eating things like popcorn in front of you because your
having to smell it being prepared which may set off mental cravings.
Explain to them how meals will change from the old to the new and what
you can and can’t eat now. You’ll probably find like I did, that your
family is excited to get wonderful salad and fresh veggies with a juicy
meat selection as opposed to macaroni and cheese!
Make a list and go shopping! Do this ahead of time so that you are
thoroughly prepared for your start day. It always helps to visualize
the week’s dinner menus in advance while preparing the grocery list.
This will save needless buying or having things go bad before you use
them. Make sure you plan and prepare extra food each evening for the
next day, quick grab snacks or easy grab and go lunches for work. Plan
emergency food choices for those on the run situations. Doctor's CarbRite Diet bars and Smoothies are a must have at all times for emergencies as well as a favorite option of mine.
Welcome to the best decision you’ve ever made for yourself and the people you love… To be healthy! |
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