Katherine B. Chauncey - Low-Carb Diet For Dummies

Introduce more soy products into your diet. Soy foods contain both carbs and protein, making them off-limits on many low-carb eating plans. Not so with my plan. In fact, if you’re a vegetarian, you can substitute soy products for lean proteins and still get many of the nutritional benefits this plan has to offer. Regardless of whether you’re a vegetarian, adding more soy to your diet can offer tremendous health benefits, including a reduced risk of several types of cancer and heart disease, as well as more-balanced hormone levels.

This sidebar describes several popular diet plans that are currently promoted. This information can help you appreciate the benefits of the Whole Foods Weight Loss Eating Plan:

Very-low-carb diet: This eating plan significantly restricts carbs and is intended to induce ketosis in most people. The Whole Foods Weight Loss Eating Plan doesn’t induce ketosis.

Atkins Diet: This diet, which resurfaces about every 25 years, starts with an induction phase designed to induce ketosis and then gradually moves the person to higher carbs.

Keto Diet: The Ketogenic Diet or Keto Diet as it’s commonly known is a low-carbohydrate, high-fat dieting plan that has been used for centuries to treat hard-to-control epilepsy in children. The diet forces the body to burn fats ( ketones ) rather than carbs, which forces the body into ketosis.

Paleo Diet: The Paleolithic Diet or Paleo Diet as it’s commonly known states that because humanity’s genetics and anatomy have changed very little since the Stone Age, people should eat foods available during that time to promote good health. Your diet should be based on whole, unprocessed foods. Meats, nuts, seeds, fruits and vegetables are all acceptable in the Paleo Diet. Grains aren’t.

Intermittent fasting: This eating pattern cycles between brief periods of fasting and eating. The fasting period consists of no food or significant calorie reduction alternating with periods of unrestricted eating. The most common regimens are fasting on alternate days, for whole days with a specific frequency per week, or during a set time frame such as eating only within an eight-hour window each day.

These weight-loss plans have a common feature. Even though their starting points tend to vary, they all restrict refined and processed carbs. So, your weight loss is not only from your carb intake, but it’s also from the absence of refined and processed carbs. Even though these plans can yield a significant weight loss in the beginning, they all eventually fail. Why? Because refined and processed carbs are so pervasive in the western diet and so persuasively advertised, they’ll eventually creep back into your daily eating. Before you know it, you’ve lost control and your hunger has become ravenous. None of the given plans have taught you how to control those processed foods. That’s where the Whole Foods Weight Loss Eating Plan differs. It not only shows you how to reduce your intake of those foods, but also how to keep them at bay.

The following are all good reasons to follow this low-carb plan:

If your personal health history includes the precursors to diabetes, high blood pressure, heart disease, or obesity

If you’re concerned about stabilizing your blood sugar levels

If you’re tired of the way convenience foods and prepackaged, sugar-laden foods make you feel

If your Body Mass Index (BMI) is 30 or above

Check with your healthcare provider before beginning any exercise or diet regimen. Chapter 4 provides more details in determining whether this plan is right for you.

The most important element of the Whole Foods Weight Loss Eating Plan is the introduction of whole foods into your diet. A whole food is any food that’s not refined or processed. Fresh, frozen, or canned fruits and vegetables are whole foods; french fries aren’t. A sirloin steak is a whole food; a breaded veal cutlet isn’t. Whole-grain bread is a whole food; white bread isn’t. Apple juice is a whole food; a fruit roll-up isn’t. A baked potato is a whole food; potato chips aren’t.

The more refined a food is, the fewer vitamins and nutrients, the less fiber the food has, and the higher the glycemic index. If you see a food that’s refined but has been fortified with vitamins and minerals, like sugary breakfast cereal, be wary. Those vitamins aren’t as easily used by your body for all of its vital processes as their naturally occurring counterparts. And 99 times out of 100, the food contains more sugar than your body needs. Check out Part 2for the skinny on using whole foods to their best dietary advantage.

Low-carb dieting quickly will become second nature. The key to your success is planning. Plan your meals and plan your shopping trips to fit with your low-carb lifestyle.

Be aware of the layout of your grocery store. Food manufacturers want to lure you toward the center aisles where the shelves are stocked with expensive prepared dinners and other refined foods. Stick to the perimeter for most whole-food choices (such as fresh produce, low-fat dairy products, and lean meats). When you do take the plunge into the center aisles for dried beans, canned vegetables, or whole oats, avoid the temptation to toss prepackaged dinner helpers, chips, cookies, or sugary cereals into your cart. For more shopping tips, take a look at Chapter 9.

With a little effort, you’ll be able to navigate your way around a low-carb kitchen. Find your own shortcuts to make your life easier and low-carb friendly.

When dining out, don’t be afraid to ask for substitutions. If your steak comes with french fries, ask for an extra side of veggies instead. If the pasta special sounds very tempting, the chef can likely make it for you without the pasta. Just think of that chunky seafood in a hearty marinara sauce — it’s fantastic without the white pasta. Most restaurants, even fast-food restaurants, have a house or green salad that’s a great addition to any meal and totally free on this eating plan. Just get your dressing on the side, so you don’t eat unwanted fat and calories. For more tips on dining out, read Chapter 17.

For most people, weight loss and dieting go hand in hand. In fact, when you hear someone say, “I’m on a diet,” it usually means, “I’m trying to lose weight.” But the word diet (coming from the Latin dieta, or “daily regimen”) can also refer simply to the food you eat day in and day out. I want to change your daily food plan for the rest of your life, not just help you lose weight now. So, considering factors other than a number on the scale is important when you’re charting your progress.

Lowering your BMI by as few as two points can have a profoundly positive effect on your overall health. Check out Chapter 3for details.