| Low Carb Way of Life Tips |
| Gathered from friends, the Internet, books, etc. |
| Artificial Sweeteners: It has been discovered recently that artificial sweeteners containing Aspartame cause insulin spikes which may contribute to weight loss stalls and high carbohydrate cravings. A new product called Splenda does not contain Aspartame and is available both in granular form for cooking and baking and in packets. Diet Rite colas now come in several flavors and are now sweetened with Splenda. The manufacturer claims it does not cause insulin spikes. Here is a quote from pp.59-60 of Carbohydrate Addicts LifeSpan Program "Sugar substitutes may "fool" the body calorie-wise but they cannot deceive the body's insulin response. Though they are short on calories they can, nevertheless, cause an excess release of insulin and the cravings and weight gain that usually follow." "The rule of thumb is this: if it tastes sweet, your body thinks it is getting sugar. If your body thinks that it is getting sugar, your body releases insulin, and if you are prone to releasing too much insulin, then anything that tastes sweet, no matter how "low-calorie" it is, can lead to increased cravings and weight gain." "Even if you are somehow able to successfully and repeatedly fight off your carbohydrate cravings, we have found that the frequent intake of sugar substitutes may put your body in a fat-making mode, making it easier to gain and more difficult to lose weight." How much water to drink: Everyone should drink at least 64 oz. per day. A good rule of thumb is to add 8 oz. for each 25 lbs. you are overweight. Taking the water with you: When you must leave home, take a bottle of cold water with you to drink on the way to your destination and a frozen bottle of water for the return trip home. (This tip courtesy of my friend Jane, aka Janeasinme, member of Atkins&LowCarbFriends.com Support Bulletin Boards) Trouble drinking the water: If you don't like the taste of water or have sensitive teeth or gums, try drinking the water through a straw. You should be able to drink more, with less effort and less discomfort. (This tip courtesy of my friend Melissa, aka Melissa in Minnesota, member of Atkins&LowCarbFriends.com Support Bulletin Boards.) Water retention aids: Add lemon juice to your drinking water OR Squeeze the juice from 1/4 to 1/2 lemon into a small pan. Add the lemon itself and cover with water. Bring to a boil, simmer for 10 minutes, cool, and then drink it. (This tip overheard by a friend who is a member of Atkins&LowCarbFriends.com Support Bulletin Boards. Original source unknown.) Other low carb foods that are supposed to help combat water retention are: anise, broccoli, brussels sprouts, cabbage, cauliflower, celery, eggplant, fish, garlic, onions, parsley, tea, peppermint. (Major source of that list is The Waterfall Diet 2000, with which I am not familiar) Avoid processed meats such as bacon, ham, sausage, hot dog, and deli meats as much as possible. They contain a lot of salt which can cause water retention and they contain nitrates, a preservative that helps keep meat that pretty pink color, but is known to be a carcinogen. There are some low sodium varieties and no nitrate varieties of processed meats at many health food stores and some supermarkets. Or ask at the deli counter for their lowest sodium brand. If they don't know which is their lowest ham or turkey breast, etc, ask them to check the labels to find out. I have always been granted that courtesy with a smile. I also use Morton Salt Substitute--zero carbs, lots of potassium. I detect an odd flavor when cooking with it, but spinkling it atop food gives a flavor quite close to real salt. Look for low sodium varieties of cheese, too Alpine Lace and Lorraine have low sodium varieties for those who like the flavor of swiss cheese. Read food labels: Take the time to read food labels. Watch for added sugars, fillers, and starches which add carbohydrates to the the product. Breakfast alternatives to bacon and eggs: Go unconventional. Stir fry together some leftover meat and fresh, low carb veggies such as celery, mushrooms, a little onion, green pepper, green beans, cabbage, bean sprouts, a few snow peas--whatever you like. If you'd like a sauce, add a tablespoon of sour cream or your favorite low carb salad dressing at the last minute and heat until just warmed through. Or try a chef's salad with leftover meat and a bunch of fresh veggies and your favorite dressing.. Tips from Dr: Phil Graw: This frequent guest on the Oprah Winfrey show offers lots of sensible tips, not only on weight loss, in this informative article: .Dr. Phil's Advice on Weight Fast Food Restaurants: Ask for your sandwich without the bun--don't forget to obtain a plastic knife and fork.. I have never yet had a server refuse to do that for me. Table Service Restaurants: Ask server if you may substitute extra veggies for the starches that come with your meal. Again, I have never had a refusal on that request. Salad dressings in restaurants: Avoid fat free dressings as they usually are high in carbs from added sugar. Regular Ranch dressing or oil and vinegar are safer. Better yet, take your own low carb dressings from home, if possible. |
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