I never thought that I would come out in support of a low carb diet.  My attempt at the “all meat and cheese all the time” diet, was frustrating and monotonous, and ultimately, not successful.  What does seem to work for me, and many on our diet planner, is low carb  as a percentage of overall diet. 

 

Defining Low Carb

 I’m not talking about ‘no bread, potatoes, candy, or pasta--ever’.  That’s not realistic, sustainable or economical.  What seems to work for many is to plan a menu so that the overall percentage of carbohydrates works FOR you instead of AGAINST you. 

On the rigid low carb plan there is a daily “allowance”, but many people blow that allowance on a high carb but low value food like cookies or soda because they feel so deprived.  What a rotten way to spend  life.  “No one can eat just one” is true for a lot of us!  It makes much more sense to plan carbs into your diet in such a way that you manage them, and not the other way around.   

A Simple Low Carb Experiment

 By planning your meals in and snacks in advance, you always have food on hand that works for you.  I used our meal planner to record everything I ate for two days.  The first day I grazed, but the 2nd day I paid more attention to adding protein. 

Day 1

Coffee and creamer at 6:00 am
Bagel with buttery spread and orange juice at 7:30
Coffee and creamer at 10:00 (hungry but no time to eat)
1 oz of pretzels at 11:00 (I was starving)
A large dinner side salad with blue cheese dressing at noon.
1 oz of pretzels and some hummus at 1:00 (not satisfied from lunch)
A handful of grapes at 2:00 (still hungry)
Spaghetti with meat sauce, steamed broccoli, wine at 6:00
4 Oreo cookies that the kids were eating at 8:00
Triscuits and cheese at 9:00 (starving)

Day 2

Coffee and creamer at 6:00 am 
2 fried eggs and a slice of whole grain toast and orange juice at 7:30
Coffee and creamer at 9:30
1/2 cup of lactose free cottage cheese at 10:00  (sensible snack)
A  very large salad with tuna and vinaigrette dressing at  noon.
1 oz of almonds at 2:00  (again, not hungry, but snacking sensibly)
Parmesan chicken, green beans, and mashed potatoes at 6:00
1 oz of almonds at 8:00 (and didn’t crave the kids’ cookies)

Findings

 The daily totals for Day 1 were 2331 calories and 290 grams of carbs.  Almost exactly 50% carbs.  Not all of them great choices, as you can see.  I was starving all day long, which is surprising, considering the high number of calories (eek!) consumed.

The daily total on Day 2 are pretty startling.  1883 calories and 142 grams of carbs.  About 30% carbs.  The difference?  I was never really hungry, and took in 448 calories less.  That’s almost 1 pound of weight loss per week!

Prevention

 The number of people diagnosed with diabetes continues to rise at alarming rates.  Obesity is primarily the reason for this huge increase, and high sugar/carbohydrates in our meals are the prime culprits.  Making meal planning a part of your weekly routine now, will prevent you from having the debilitating effects of diabetes in the future.  The American Diabetes Association recommends carb counting as a way to manage blood glucose levels.  Meal planning for diabetics is essential, as you can see how choices will affect your blood sugar. 

Other diseases like heart disease, stroke, and cancer can be directly attributed to diet as well.  Taking a pro-active approach now will significantly increase your current and future health, as well as your waistline.