Low Carb Diet 036-The Low Carb Weight Loss Diet Program
Weight Loss 101: Cut the Killer Carbs – One Day to a Healthier You: Part 036-Session 5-2
Low Carb Diet: Important Concepts
Here are a few other important concepts. Number one, be patient. The longer you’ve been heavy or the longer you’ve been overweight, the longer it will take to normalize your insulin levels by eating the foods above and the longer it will take for you to lose weight. The same goes for reversing diabetes, reversing high blood pressure, etc. Be patient.
Number two, take bullion. Have 2 cups of bullion a day when you cut the killer carbs for the first 2 weeks. This will help minimize the side effects of lower insulin, which can be having low blood pressure, less energy for three or four days, some headache, or some fatigue. The bullion helps restore your electrolytes and helps keep your blood pressure up as your body adjusts to its new method of energy burning.
Number three, cholesterol changes. Your cholesterol may go up, temporarily and only in the short term. You store cholesterol with your fat – so it may go up in the short term as you mobilize and you start burn that fat. That’s why you should have an exam and blood tests both before you cut the killer carbs and after you cut the killer carbs so you can know where your cholesterol started, and after 3 months or 6 months you can see how much better your cholesterol, triglycerides, HDL and small LDL are.
Number four, eat the fat – don’t fight the fat. Not eating enough fat can actually make you feel nauseated. So don’t try to avoid the fat. The fat is actually good for you; it will help you feel full, your body’s already burning fat, burning fat, burning fat. And also it has been reported that the more fat that you eat, the more improvement you have in your blood levels of cholesterol and triglycerides.
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Weight Loss and Counting Carbs
Now here’s a little example on how to count carbs. First of all, when you count carbs you have to count the “Net Carbs.” The net carbs, inconveniently, are not printed on the package so you have to calculate that yourself. Number one, calculate it from the package: Net Carbs equals Total Carbohydrate minus the Fiber. Or you can look up the net carbs on the internet: simply Google “Net Carbs in X.” Second, you have to multiply to account for how many “servings” of that food you’re gonna eat. And the example we’ll give here are marcona almonds — I love these things, these are a great snack; they’re salted almonds.
So basically what you do is you take the total carbohydrate which is 6 grams, you subtract out the fiber which is 4 grams, and 6 minus 4 is 2. So that give you 2 net carbs per serving. I usually eat 4 servings, so that’s about 1/4 of the package or about a cup, and 2 net carbs times 4 servings is 8 total net carbs in my snack. So that way I know how many net carbs I’m getting each time I have a snack like this.
How to Lose Weight by Avoiding Certain Foods
So now we’re gonna talk about the Don’ts. The Don’ts, these things are the Killer Carbs. In Weight Loss 101, what we talk about the whole time is cutting the killer carbs. So these are the killer carbs, these are the refined carbohydrates that spike your blood sugar, spike your insulin levels, and they make you gain weight. They give you high blood pressure, they give you diabetes, etc.
Number one, don’t eat sugars. These sugars include honey, syrup, jam, jelly, or candy. Don’t eat any sweetener of any kind that is not listed in “The Do’s” above. People will say, “What about maple syrup?” or “What about agave nectar?” or “What about brown rice syrup?” Just stick to the sweeteners above listed in the Do’s and you’ll do fine.
Number two, don’t eat fruits canned with sugar. Fruit itself is okay. But when the fruit is canned with sugar or in heavy syrup, then it gets super high in carbohydrates.
Number three, don’t eat sweets. Sweets include cakes, cookies, pies, puddings, ice cream or ices. The only sweets that you should eat should be sweets that you make at home with your own ingredients listed above. For example, let’s say you want ice cream. Any kind of ice cream that you buy at the store is gonna be high carbohydrate. What you can do is you can make your own ice cream at home, use heavy cream, use an approved sweetener, use some sort of fruit like berries and you can make ice cream with minimal ingredients and it has minimal carbohydrates. So don’t eat sweets unless you make them at home. The same thing goes for cookies; you can make super healthy low carb cookies at home, but you’re not gonna be able to buy them at the store.
Danger: Wheat and Starch
Number four, don’t eat wheat products. Wheat products include bread or anything else that’s made with flour. Even if the packaged food corporate marketing states that it’s “heart healthy,” “healthy whole grain,” “sprouted,” “stone ground,” or the “new zero carb whole wheat miracle food,” don’t eat wheat or anything made of flour. If it has wheat in it, avoid it like the plague. This includes all bread products, cakes and cookies, even tortillas, noodles, spaghetti, macaroni, and any food made with flour or wheat flour. Packaged foods actually contain wheat under many under names – so it is best not to eat foods that come from a package. If you wanna know the different names for what wheat can be listed as on a package, you can look at Dr. William Davis’s book, Wheat Belly.
Number five, don’t eat foods containing “starch.” Many foods contain something called “starch,” whether it’s corn starch, rice starch or potato starch, or some other starch. This is added to thicken the food such as gravy or cream sauce, or any of a variety of packaged/processed corporate foods. These starches contain very high carbohydrates similar to sugar or wheat. So avoid anything containing starch.
Number six, don’t eat starch vegetables. Starchy vegetables include things like potatoes, whether they’re sweet or Irish or yams, any of a variety of potatoes, they should be avoided. Also avoid them whether they’re friedor baked or mashed, that doesn’t make any difference. You should also avoid dried beans or peas. Dried beans or peas are jus starchy types of vegetables. Most other root vegetables are also high in starch so count the carbs on them. Turnips are a good substitute for potatoes.
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