The Low Carb Revolution

I've now been back on the low carb lifestyle for over 3 months. I've lost around 25 pounds. The key for me was to begin keeping a food journal. Thanks to Fitday.com, who provides a free online food journal, I've been keeping track of my food intake for the past 2 months. Also, thank heavens for all the new low carb products. The availability of these items help keep me from splurging on the unhealthy, high-carb snacks and meals that would otherwise derail my attempts at losing weight.

I've kept up on the low carb news and products over this period, and am amazed—positively—at how many new healthy food options are becoming available. I'm also still amazed—negatively—at the response by so many supposed Nutrition experts (why does the phrase "Registered Dietician" make my blood boil?) who continue to attempt to poke holes into the low carb lifestyle.

They tout their standard line: "Cut calorie intake and exercise more." And this is true—as far as it goes. They say Americans want to lose weight by some magic bullet, and are not willing to eat less to lose weight. This is not true. Americans are willing to eat fewer calories: what we're not willing to do is be hungry all the time. And that is why the low fat diet promoted by so many nutritionists fails.

I can speak from personal experience. I've been on low fat diets in the past, and was constantly hungry. To eat 1500 or 1600 calories a day in order to lose weight, I starved myself. Now that I cut out all the empty carbs, and focus on eating "real" foods, I can be fully satisfied on 1500 calories a day. I believe that most overweight Americans can satisfy their hunger on many few calories per day eating a low-carb menu than eating a low-fat one. And this is what the nutritionists need to realize.

Here is the philosophy that I've followed so successfully these past few months:

1. I don't worry about fat; I use mayo, natural oils, butter, and any other full-fat food. I try to avoid only trans-fats.


2. I eat lots of vegetables. I love to use my steamer to cook cauliflower, brussel sprouts, and string beans.


3. I eat as much meat and poultry and fish as I want.


4. I eat lots of eggs and cheese; trying to add new kinds of cheese to my diet, as there are so many good varieties available at the local Star Market.


5. I eat only low carb bread, cereal, tortilla/wraps and muffins. I love to have a sandwich or a couple of wraps for lunch -- especially during the week. These low carb, whole wheat bread options make a big difference on my ability to stick to the Atkins lifestyle. Previously when I've tried the diet, a lot of this stuff was not available, and I would often cheat with "real" bread or bagels or cereal. I've made a couple of low-carb pizzas (mixed results), and have also eaten a couple of frozen pizzas available at a local low-carb store that just opened near our house (Cravin' Low Carb).


6. I snack on nuts, sunflower seeds, cheese and berries. Macadamias and almonds are my favorite. An ounce or two per day on average. I eat strawberries, blueberries, and raspberries, covered with a little whipped cream.


7. For an occasional (at most 1 per day) snack, I eat low carb ice cream or low carb chocolate bars. I plan to buy an occasional low-carb cheesecake, though have not yet done it.


8. I don't eat: high carb bread products, potatoes, high carb pasta, regular desserts, most fruits (I plan to add some fruit back into my diet as I get close to my goal weight).


9. For condiments, I use vinegar to complement tuna and sardines, and mustard for meat sandwiches and hot dogs. I don't eat ketchup.


10. I drink lots of water—more than 8 glasses per day. I drink the occasional diet soft drink and diet iced tea. I also drink a glass of Green tea a couple of times a week, usually sweetened with a packet of Splenda. I don't drink sugared sodas or fruit juices (although I may try the new low-sugar juices available from Old Orchard).


11. I figured out I burn about 2300 cals per day without exercise; if I exercise, I burn around 500 cals by running 5K, so on those days, my burn rate is 2800. I try to eat on average about 1500 cals a day (though I've actually been around 1600). So, if I work out 3 times per week, I should lose approximately 7 to 8 lbs. per month.


12. I'm not so concerned about actual daily carb count; as long as I avoid high carb foods and track calories, I avoid being hungry all the time and can maintain 1500 - 1600 cals per day.


13. I eat 3 meals a day, plus small snacks. I space meals throughout the day to keep hunger at bay and metabolism from dipping. This follows guidelines I read somewhere: eat breakfast within 2 hours of awakening; don't go more than 5 or 6 waking hours without eating.


14. I eat a small breakfast, usually around 200 cals, then a small lunch, usually in the 400 to 600 cal range. This leaves me room for a good sized dinner and some good evening snacks. On weekends, I tend to have a larger breakfast, as I have time to make an omelette, Atkins pancakes, or some bacon or sausage.

Some of the key products keeping me going:

• Keto old fashioned oatmeal: great stuff. I eat this for breakfast 3 or more times per week. My favorite flavor is the Apple Cinnamon.


• Zcarb bars: these are the best low carb chocolate bars out there. They're made with erythritol, and contain lots of fiber. They taste great, and are the healthiest ones around. My favorite is the Chocolate peanut butter flavor.


• Klondike/Carbsense ice cream bars: I used to really miss ice cream while low-carbing. Now I can satisfy my ice cream cravings without cheating. I also recently bought a package of the Klondike no-sugar-added ice cream squares. These were really good, and I may buy them again, even though their carb count is fairly high. The only down side is I think they gave me a lot of gas.


• Atkins cereals: there are 3 flavors, and I've tried 2. The almond crunch is really good, and has the lowest carb count.


• Hood Carb Countdown drink: there are 4 flavors, but I think I'll probably stick with the 2% variety (the chocolate flavor was fine, but I like the white milk better with cereal). I eat all my Atkins cereal doused in this stuff.


• Dannon carb control yogurt: I've tried 3 of the 4 available flavors. I really like both the Vanilla Cream and the Peaches & Cream. These make a great, healthy, fairly low-calorie snack.