Why Did I Start A Low Carb Website?
I am a recovering CARBO-HOLIC. Yes, I fell victim to the lure of carbs from working long hours and coming home late. I was too exhausted to prepare a healthy meal so I went straight for the carbs. What can I say? The carbs were calling out my name and I was just too weary, hungry and sugar depleted to resist.
How To Start A Low Carb Diet
A Low-Carb Diet got me back into incredible shape both emotionally and physically
When, I went in for my annual physical exam two years ago, my cholesterol, blood pressure and BMI were high, and I was suffering from heartburn and indigestion. The doctor was not too concerned but he suggested a follow up visit in 3 months. Both of my parents suffered from High BP and diabetes for many years and took medications for the better part of their lives.
I never had any health issues before and I didn’t want to end up on medication forthe rest of my life.
I had to face facts I was turning into a couch potato and eating everything and anything that wasn’t nailed down. There was a twenty-four-hour doughnut shop down the street along with an All nite McDonald’s drive thru. They became my ultimate source of pig out food and emotional eating binges.
I searched the internet for new diets and exercise programs. Dr. Michael Eades, who practices bariatric and nutritional medicine in Arkansas, has studied the effects of high carb diets on GERD. He has discovered, along with Dr. Rollibard a microbiologist that high carb diets can cause an excessive amount of bacterial growth in the gut.
The breakdown of complex carbohydrates by bacteria, increases the amount of gas production in the stomach. As the gas pressure builds the acids are pushed into esophagus causing a burning sensation in the back of the throat. Because of the energy required to digest complex carbohydrates, high carb diets may also contribute to chronic fatigue syndrome.
After Dr. Eade’s patients switched over to a low carb diet, their heartburn was eliminated, cholesterol and BP were normal. They also reported an increase in energy and strength.
After my physical, I consulted with a nutritionist and she gave me a metabolic fitness test. I discussed the results of my annual physical and told her about my activity level. Afterwards, she put me on a low carb high protein diet combined with a fitness program. My diet consisted of a 2 to 1 ratio of carbs to protein for a total of 2400 daily caloric intake. I also started training with a personal trainer twice a week.
What is Considered A Low Carb Diet?
According to Healthline Newsletter, a low carb diet consists of 50 – 100 grams/day with 1000 – 2000 daily caloric intake. Other sources site 20 – 50 grams/ day.
The Keto diet has strict daily carb intake of 20 grams of carbs/day and consists of high fat and low carbs.
A good nutritionist should be able to adjust your carb intake based on your metabolism and fitness level. Some people who are trying to lose weight maybe a little more sensitive to carbohydrates than others. The nutritionist may have to adjust your carb intake if you are not losing any weight.
My Initial Results
After about 2 or 3 weeks into the new program, I started seeing my cravings decrease and weight drop. I had more energy , and strength. I couldn’t wait to get back into the gym and workout. The trainers and nutritionists marveled at my progress and they could not wait to see the results of my next physical.
Everything was going great, I was working out, feeling good. I was definitely on the right track. However, when I went in for my physical 3 months later my BP, cholesterol and BMI were the same. Even though I felt stronger and more energized my numbers did not show any improvement.
However, I did not get discouraged. I continued to keep up the exercises and diet throughout the year. I met with the nutritionist once a month and worked out with a personal trainer twice a week for about 8 weeks.
About a year later and another physical exam, I achieved my health and fitness goals. My cravings diminished, and my energy levels continued to increase. My blood pressure currently is 117/80 and my cholesterol is in the normal range.
I still have my sweet indulgences, but I am not scarfing down a dozen doughnuts or eating a whole coffee cake and a bag of chips every night. I exercise regularly, and I plan on running my first marathon this summer.
Difficulties with Following A Low Carb Diet
In the beginning of your low carb journey, be patient with yourself and don’t expect to see results right away. It is not uncommon to see results in year or more.
The American food culture is full of high carb treats and it will be hard to resist the lure of sweet and snacks. There are fast food joints, restaurants and grocery stores on every block. Go down any grocery store aisle and what do you see? Snacks, chips sauces, salsas, and cookies are calling out your name and magically appearing in your shopping cart as you walk by. Starbucks, McDonald’s have drive-thrus make getting a high carb treat very convenient.
Following a Low Carb Diet has Just Gotten Easier
Luckily, there are lot of tasty low carb cook books and recipes which will make the transition from high carb to low carb very easy. I recommend starting off with the low carb treats and snacks first. Might as well tackle the indulgences first then slowly switch to the main meals.
There are a lot of excellent cook books to show you how to make great low carb treats. Be sure to stock up on them and store the low carb treats in the freezer to snack on when the cravings hit and believe me, they will hit with a vengeance! I have provided some low carb recipes on my website tastylowcarbmeal.com. with easy to follow recipes. I can also recommend low carb food blogs and cookbooks.
If you don’t like to cook or have time a personal chef can custom make low carb meals in your home. They are very affordable, and you may be able to negotiate a good price with a newer chef. The price includes food prep, service, and clean up.
If you do some research on the internet you might be able to find some of the popular restaurants and fast food places that have low carb options, such as, Chile’s and Panera.
One Size Low Carb Program Does Not Fit All
Don’t fall prey to all the fad fitness and diet programs on the market. What works for one person may not work for you. If you read the fine print on most fitness programs and dietary supplements you will see at the bottom of the web page or bottle that “results may vary” A qualified personal trainer and nutritionist will help devise a custom-made fitness program suited to your needs and fitness goals..
- Be honest and open about your fitness goals and don’t be embarrassed if you resort back to your old high carb way. Setbacks are going to be a big part of the fitness program. The nutritionists are aware of these setbacks and are there to help and get you back on track. I recommend keeping a food journal and note the time, the snack/treat consumed and what you were feeling:
- Were you bored?
- Stressed out?
- or just plain HUNGRY?
With a good nutritionist guiding you every step of the way, the likelihood of success is very high. Finding a good nutritionist is like dating. You may have to go through two or three of them before you find one that you can click with. But when do find someone that really understands your nutritional needs and emotional breaking points, that nutritionist could save your life. No kidding.
If you are not achieving your weight loss goals, the nutritionist may have to make an adjustment to your diet or eating schedule to get you back on track. Positive reinforcement is key to staying the course to fitness and vitality. Human beings are not perfect and maintaining any kind of regimen requires hard work and discipline. With the proper encouragement and custom made diet plan a low carb diet will become second nature.
You have to be committed to the low carb lifestyle.
Announce to the world, friends, family, co-workers and neighbors that you are on a fitness journey and are following a low carb diet. Be sure loved ones, family members, roommates etc. understand that they will have to keep their high carb food items separate from your own. I suggest partitioning the kitchen or buy separate storage bins to put you low carb food items in. Even consider buying a second refrigerator.
You are on the road to fitness and vitality and you can’t have tempting food items within reach. Don’t be surprised if others want to join you. Everybody likes to be around positive minded people and improve their lives as well.
Join Social Media To help you along your low carb journey.
Get Social with your low carb lifestyle. Announce to the world that you are serious about following a low carb diet and want to make it part of your lifestyle. Making a BOLD statement will help solidify your low carb goals.
There are plenty of motivational tips and recipes on Pinterest, Facebook, Twitter and various food forums. People from all over the world are sharing their stories and dieting tips. You may even find some low carb snacks on Amazon or other websites.
Set up accountability groups and find a fitness buddy. Make a contract and agree that you are to stick with the diet plan for one year or more. “I promise I will not give up the diet…” I recommend two years but that is up to you.
The group should be about helping each other out and not criticizing if you or someone else falls of the course. Remember it’s about the forward progress and how far you’ve come and not about how far you have to go. Expect the setbacks in low carb diet journey, it’s a part of the diet and part of life. Just be there for each other.
Become A Leader of the Low Carb Lifestyle
Finally see if there are low carb meet up groups in your area that you can join and if there aren’t any groups then consider starting one. There easy to form and because of the internet and everyone’s interest in living a healthy lifestyle you should have a following in no time. Meetup group start up fees are about $15/month and once you get a good following you can ask members for a dollar donation to cover the cost of the group.
As an added bonus, there is nothing more motivating to stick with a low carb diet when you are leading others to do the same. You are the example; you are their leader, don’t let them down. They are counting on you.
I have discovered that people are very open about their struggles and are willing to share how low carb diets saved their lives. It is very inspiring to read about some one’s struggles and how they overcame their health issues. Stories and people like these will keep you motivated to stay on course when you feel that you are fluctuating or about to give up.
Here’s to good living
Let us begin to live low carb life.