Low Carb Diet 026-The Low Carb Weight Loss Diet Program

Weight Loss 101: Cut the Killer Carbs – One Day to a Healthier You: Part 026-Session 5-1

Why Fruit Juice isn’t Good for Weight Loss

I’ll say another thing about fruit juice ’cause I don’t think I’ve mentioned it anywhere. Fruit juice is out, too, even if it’s 100%, all natural, super antioxidant, super health food fruit juice, it’s out because I don’t know if you’ve ever juiced an orange to make your fresh-squeezed orange juice — you have to juice five or six oranges to make one glass of fruit juice. So an orange, I don’t know the number of carbs, but let’s say an orange has 15 carbs in it, that’s just a guess. You have to do 15×5 to get the number of carbs in orange juice because you have to juice 5 oranges to get a juice. Now it’s the same for orange juice, apple juice, grape juice, any kind of fruit juice. So no matter how healthy they sell it to you as, your fruit juice is gonna be carby.

It’s a carb trap. I thought I was eating healthy low carb meal. But you see this thing right here? This is a little bitty bowl of fruit salad. That little bitty bowl of fruit salad has pineapple with raisins on it. And so my wife, she made lunch, and I was like, “Oh, this is great.” And I kind of looked at it and I thought, “Oh, I wonder how many carbs are in a pineapple,” and I looked it up. And that’s about a cup of pineapple, so that’s 20 net carbs. And the raisins, I was wondering, “How many raisins are in there?” So I took them out and I counted them – there’s 40 raisins. Each raisin has one net carb. So anyway, there’s 60 net carbs in your healthy fruit salad.

So that’s why those fruits are on the don’t-eat list or eat-very-sparingly. Because you can have a tiny little bowl like this and that means you’re gonna gain weight today, you’re gonna put your insulin up, your carb level’s gonna go higher and you’re gonna start storing fat.

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How to Lose Weight by Having Good Substitutes

How to Lose Weight by Having Good Substitutes

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Really good fruit are berries – any kind of berry – strawberries, blueberries and raspberries. Grapes, we said 27 net carbs per cup but strawberries only have 8. Grapes, 27 net carbs per cup; blueberries, 17. Raspberries: 27 net carbs per cup for grapes versus 7 in raspberries. So the berries, you can eat a lot of.

Another carb trap would be starchy vegetables, which are potatoes — whether it’s yam, white potato, sweet potato — remember sweet potato is a diabetes super food? One large baked potato has 56 carbs. And if you’re trying to stay below 60 then that means that’s all your carbs for the day. A great substitute for potatoes in any meal is turnips. We french-fry turnips, we bake turnips, we put turnips in roast and the kids eat french-fried turnips. So anything that you would use a potato for, you can use a turnip for. And why the turnip? It’s only 6 net carbs per cup versus a white potato at 30 — one-fifth of the carbs.

Cauliflower, you can use as a rice substitute. Anytime you would put rice in a meal, you can put cauliflower. You might say, “Hey, but cauliflower doesn’t taste just like rice,” and it doesn’t. You might say, “Sometimes turnips are bitter,” and sometimes they are. And I don’t know how to tell which turnip is gonna be bitter and which one isn’t. So I’m not saying they taste exactly the same but I’m saying it’s good substitute.

Low Carb Diet: The Secret to Healthy Breads, Cakes and Cookies

Low Carb Diet: The Secret to Healthy Breads, Cakes and Cookies

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But what if you want breads and cookies and cakes? Then it’s time to cook. It’s time to cook, and what you should do is you need to use the list of approved sweeteners that are in that list and you should also use the ingredients in the list. Almond flour is great for cooking any kind of sweet bread. Garbanzo bean flour is good for cooking any kind of savory bread, something that’s not sweet. And it’s all on the list. When you want sugar, you should use an acceptable sweetener and they’re in order on that list.

The only thing I’ll — (comment from audience) — I would not use agave nectar. Agave nectar? I wouldn’t use it. I don’t know if it’s the refining process or if it’s something, but it’s just not recommended. The only sweeteners I would use would be sweeteners on the list. And I would watch out for aspartame. Aspartame’s in diet Cokes; aspartame is controversial for some people, some medical people, and aspartame, in Dr. Atkins’ book, he said he avoids aspartame because some patients who are even counting their carbs and they’re eating low carb, they can’t lose weight until they cut the aspartame. So that’s a note on that.

When you want tortillas, number one: you can wrap stuff in lettuce; it holds it like a tortilla. It doesn’t taste like a tortilla, but what if I told you cyanide tasted like almonds, told you it tastes like wild cherries? Number two, what we do at our house to avoid the wheat is sometimes we will use a corn tortilla. If we want something that is like a tortilla we will have a corn tortilla. A corn tortilla has about 9 net carbs, so you gotta watch out for that. At least we avoid the wheat that way.

Good Chocolate, Good Pasta

Why Fruit Juice isn't Good for Weight Loss

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When you want chocolate, you can use greater than 85% dark chocolate or diabetic chocolate — diabetic chocolate sweetened with xylitol. I haven’t found a place where you can buy it locally but I do know that you can order diabetic chocolate sweetened with xylitol off the internet from a dentist — there’s a guy who’s a dentist who makes it. If you want cookies, you have to go back to the kitchen. Use your dark chocolate or your diabetic chocolate, use your approved sweetener from the list, and use almond flour.

The reason you use almond flour is that wheat flour has 92 carbs per cup and almond flour has 9. So if you got on a diet that was all the Eat-All-The-Pancakes-I-Want-All-Day-Long Diet, and it was made out of almond flour, you can eat pancakes all day long. And you wouldn’t exceed your net carbs for the day. You could make cookies out of diabetic chocolate and almond flour and you wouldn’t exceed your net carbs for the day.

When you want pasta, what I suggest you use is use a spaghetti squash instead of spaghetti noodles. A spaghetti squash is like a squash, you cut it in half, you bake it, flip it over, and you just kind of use a fork, it has long strings in it and the strings make noodles like spaghetti noodles. So instead of having 80 carbs worth of noodles, you have 8 in your spaghetti squash. And again, use cauliflower instead of rice.

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