Low Carb Diet 038-The Low Carb Weight Loss Diet Program
Weight Loss 101: Cut the Killer Carbs – One Day to a Healthier You: Part 038-Session 5-2
This next section is what I call “Breads” Without the Carbs. Because there are times when people really want bread, and when you’ll really want bread you’ll have to find a way to make it that doesn’t contain all the refined, blood sugar raising carbohydrates. So now it’s time to cook something. You can use these book and sites for recipes; they include: (1) the Wheat Belly Cookbook; (2) the Gluten Free Almond Flour Cookbook; (3) Paleo Cooking from Elana’s Pantry; (4) Against All Grain; (5) the website www.elanaspantry.com; and (6) the website www.primalpalate.com.
Note, some of the cookbooks may recommend sweeteners and other products that are not on the list of “Do’s” above. Please stick to the approved sweeteners and only deviate from any of the “Do’s” by carefully counting the carbohydrates.
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Low Carb Diet Tips
Now let’s move on to the tips. The first tip is double or triple your recipes. Look, you don’t have time to cook every day. No one does, and no one expects you to. So if you’re gonna take the time to cook a “bread” or muffins or pancakes with a low-carb, wheat free recipe, always double or triple that recipe. Then you can freeze the rest and defrost it in the microwave during the next week or two. Do the same for eggs. You can cook eggs baked in muffin cups or on a skillet and it can be frozen for quick breakfast on-the-go.
Tip number two, lettuce wraps. Lettuce wraps are not just for Asian food anymore. Use a lettuce wrap for anything your would formerly have put into a bun or a tortilla. It allows you to eat with your hands without the carbs of the bun.
Tip number three, avoiding wheat. If you are trying to avoid wheat 100% because of irritable bowel syndrome or allergies or acid reflux, or inflammatory diseases – be aware that wheat tends to be in everything from ice cream, to Twizzle candies, to soy sauce, to worcestershire sauce, to salad dressings. So to avoid the wheat you need to read all the labels carefully and consider buying “gluten free”, or make the stuff yourself at home, as much as you can with your ingredients. Finally, you can see the book Wheat Belly for a long list of the aliases that may indicate the presence of wheat.
Weight Loss, Gluten, and Flour
Tip number four, “gluten free” does not mean low carb. These gluten-free products are often made with super high-carb starches that will spike your blood sugar as much or more than wheat. So you’re better off making what you want at home and freezing it to use later.
And tip number five, alternative flours for baking. Wheat flour has 92 net carbs per cup and it has the addictive exorphins – that’s why wheat is out; you’ve got to avoid it. Corn meal still has 74 net carbs per cup. So avoid this also except for occasional corn tortilla if you just can’t resist. The next flour is chickpea flour. Chickpea flour is allso called garbanzo bean flour. It has 43 net carbs per cup. It’s much better than wheat or corn. You can use it sparingly for savory (not sweet) “breads.” Next is coconut flour. Coconut flour has only 28 net carbs per cup. It’s a really good thickener, and coconut flour can be used in the place of wheat flour or corn starch as a thickener and it can be a component of sweet or savory “breads. Next is almond flour. Almond flour has only 9 net carbs per cup. It’s excellent for sweet “breads” and for “breading” on chicken or fish. And finally, ground flax seed. Ground flax seed has 0-3 net carbs per cup so it’s virtually carb free. It’s also an excellent “breading” on chicken or fish, and it can be mixed with Almond flour in that breading. It can also be used to make muffins and sweet “breads,” and I use it to bulks up protein smoothies to make them more filling and satisfying.
How to Lose Weight: Good Books to Read
The next section of the handout here is Books to Read. The first book I recommend here is Slim Now, Slim Forever by Craig Beck. Slim Now, Slim Forever – I recommend it because it’s so short. It’s short, it’s small, it has a great discussion of the subconscious mind and it discusses the low carb diet and low carb lifestyle. The book and the author can be a touch insensitive, so you may wish to skip this one if you are easily offended. It’s not written by an MD.
The next book I recommend is Wheat Belly. Wheat Belly is written by William Davis, MD. And this is the best book that really discusses low carb dieting and the many problems with modern wheat in particular.
The next book is The New Atkins Diet Revolution (or the Atkins Diabetes Revolution if you have diabetes), written by Robert Atkins, MD. These books are very short as well and they give lots of practical steps you can follow for a low-carb lifestyle. The whole basis of the Atkins diet is based on carb counting, so if you’re really into carb counting then get one of these Atkins books.
More Good Reads for a Healthier Lifestyle
The next two books go together, one is Why We Get Fat by Gary Taubes, and the other is Good Calories, Bad Calories by the same author. If you have a very scientific mind and you need to be further convinced by the science that eating this way is really healthy and it’s really what your body was intended to do, then get this book. Why We Get Fat goes through the entire history of low-carb diets from being “common sense” – everyone knew that carbohydrates were fattening – to a total flip in the paradigm to where low-fat diets are now “common sense” and it discusses the science of both. If you want an expanded addition of the same material which covers all the scientific studies in detail, simply get Good Calories, Bad Calories by the same author, it’s hundreds of pages. It’s not written by an MD but it really covers most all of the applicable medical literature.
The final book I recommend for some people is a book called Clean by Alejandro Junger, MD – he’s a physician. If you are dealing with lots of allergies and those allergies aren’t improved by cutting (1) the wheat all gluten sources, and if the allergies aren’t improved by cutting (2) the dairy out of your diet, then consider getting this book, Clean. The book has to do a lot with juicing and fasting and although I do not agree with everything that he says, he does have a good approach to cutting out offensive foods from your diet and then adding them back slowly one by one by one, just one at a time.
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