Creating a menu of food choices on the Induction phase of the low-carb lifestyle can be somewhat of a challenge to the newbie. We've all been there wondering what in the world we're gonna eat with those 20 grams of carbohydrates in our meal budget. It can be intimidating if you're not used to eating this way, but with a little guidance about what you CAN eat will make this process a whole lot easier. :)
In Episode 41 of "Livin' La Vida Low-Carb On YouTube," Christine and I finish up with our dos and don'ts of Induction series we started in Episode 38, Episode 39, and Episode 40 by giving some last minute tips and reminders summarizing all we've shared over the past few weeks. Then we give you some easy-to-follow Induction-friendly menu planning for people who aren't sure what they're supposed to be eating on this important starting phase of livin' la vida low-carb. This will get you started off right!
Get help with your low-carb Induction menus in today's video:
The main point you want to remember in your menu planning is to eat fat and protein at each meal and keep your carbs to a bare minimum primarily from non-starchy and green leafy vegetables. If you do that, then there's no reason why you can't be a phenomenal weight loss success and experience vast improvements in your health that go beyond anything you could have ever hoped or imagined. Trust me, it WILL happen if you do this right. MAKE IT HAPPEN for yourself and reap the benefits of healthy low-carb living.
THANK YOU for watching our "Livin' La Vida Low-Carb On YouTube" videos and we'd love to hear your video ideas and feedback anything by e-mailing us at livinlowcarbman@charter.net. Access our archive of over 40 previous YouTube videos and be sure to join the nearly 500 people who subscribe to our YouTube videos so far. There are brand new viewers each and every week, so I hope you become a part of that growing community. You guys are the best and make the work I do such a pleasure. God bless you! :D
"Slow Burn" trainer Fred Hahn offers up 20 fat-burning ideas!
After reading and reviewing his fantastic book entitled The Slow Burn Fitness Revolution in January, I was not just enamored by the overall fitness philosophy of personal trainer Fred Hahn who advocates lifting weights slowly as the safest, most effective way to build muscle. But after interviewing him at my blog and realizing he promotes a solid controlled-carbohydrate nutritional approach to work in tandem with the "Slow Burn" program, I knew Fred was somebody I wanted to hear more from in the future.
In fact, my favorite quote from that interview is what Fred Hahn recommends as the perfect post-workout meal:
A juicy bacon cheeseburger (no bun) with lettuce, tomatoes, onion, and avocado, or steak and eggs with sliced tomatoes.
YEAH BABY!!! Now that's what I'm talking about! :D If you like that kind of honest opinions and information about what to do regarding your own health and fitness routine, then you'll want to bookmark Fred Hahn's blog and visit often. He is always posting some interesting thoughts, so visit early and visit often. There's never a dull moment with Fred in the blogosphere! ;)
Today I have a very special surprise from our friend Fred Hahn. As part of his Slow Burn Fitness System--a special combination of insulin-controlled diet and strength training exercise--he has graciously provided me a list of 20 of his most effective fat loss tips to impart to the wonderful readers of the "Livin' La Vida Low-Carb" blog. This program has been proven to be highly efficient at helping its participants begin burning fat, gaining strength, improving their health, and becoming more energetic and youthful than they have ever been in their entire lives.
To complement what you are already doing as part of your healthy low-carb lifestyle, Fred recommends the following 20 tips to boost your fat loss results. ENJOY!
1. DRINK A GALLON OF REFRIGERATED WATER A DAY
A gallon of cold water will burn around 150 calories of energy to heat the cold water to body temperature for voiding! (And it's good for your skin and hair too!)
Note from Jimmy: I would only caution you to watch your body temperature if you decide to do this tip because I used to drink my water cold until a doctor told me I was freezing my insides. I was drinking upwards of 1-2 gallons a day and was ALWAYS cold. Even now, when I drink large amounts of TAP water, my hands get as cold as ice.
2. BEFORE YOU CHEAT, DRINK WATER AND BRUSH YOUR TEETH
If you get hungry and feel you're going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: "There is no food that tastes as good as being lean and strong feels!"
Note from Jimmy: This REALLY works and you'll be surprised how well it does, too. If you aren't in a position to brush your teeth when the craving comes on, then pop a sugar-free mint or piece of mint-flavored sugar-free gum. In those very rare occasions when you don't have access to those things (always keep them handy!), eat something high-fat to ward off the sugar/carb cravings. Works every time!
3. TAKE A CASUAL STROLL 30 MINUTES AFTER DINNER
A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps from from snacking after dinner.
Note from Jimmy: If you make this stroll a regular part of your dinnertime routine, then it will also keep you from stuffing yourself too full because you'll be too uncomfortable even for a casual stroll around the block. What a perfect opportunity to get in some quality time with your family in the process, too.
4. AVOID SUGAR/STARCHY CARBS BEFORE BEDTIME
Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.
Note from Jimmy: Better yet, why not avoid sugar and starches ALL THE TIME? Sounds like a plan to me! :D
5. GET A SOLID EIGHT HOURS OF SLEEP A NIGHT
Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!
Note from Jimmy: And just laying in bed doesn't count as sleep. I know there are some nights it can take me 2-3 hours to get to sleep because I'm thinking about things in my life, worrying about upcoming events, or just so exhausted and tired that sleep evades me. Try to leave all that stuff outside your bedroom and use every moment for tremendous restful sleep. A good workout a few hours before bedtime can help!
6. DRESS AND SLEEP AS COOL AS YOU CAN
Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.
Note from Jimmy: I showed this tip to my wife Christine as a reason for running the fan at night in our bedroom. But when she started shivering and her teeth were chattering, I had to stop. Instead of wallowing in the blankets now, I try to sleep with as little cover as possible to stay cool. Working out, though, is another matter. I still sweat quite a bit during exercise, especially when working with my trainer. Every time I feel the sweat dripping down my face, I tell my trainer I'm overheating (as per what Fred said in this tip). My complaints are usually ignored as I'm instructed to continue the workout. Isn't it ironic that you can burn more fat staying cool rather than dripping soaking wet with sweat?
7. EAT SLOWLY AND STOP WHEN HUNGER CEASES
Eat slowly and stop when you are no longer hungry before you feel full.
Note from Jimmy: This is an important tip because most of us eat all the way until we are full. But try going through a day where your purpose in eating is to simply take away your hunger. For some people, this could be as little as just a few bites. Savor each bite and you'll probably feel more satisfied than if you "hork" (thanks for sharing this GREAT word, Christin!) it all down in just a few minutes. You may end up eating every 2-3 hours as the hunger bug returns, but that's okay, too. Let your body tell you when to eat, not the time on the clock.
8. DON'T EAT OUT AT RESTAURANTS
Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You'll save lots of money too!)
Note from Jimmy: Boy, is Fred ever right about this one! When you go out to a restaurant to eat, you can never really know what they're putting in the food. From IHOP putting pancake batter in their omelets to hidden sugars injected into the steaks at Applebee's, you're just better off making the food yourself at home. It'll save you a lot of heartache on the scale later on if you just make all of your own food.
9. POST MEANINGFUL REMINDERS AND INSPIRATIONAL SAYINGS
Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as "Take your lunch!" "Drink your water!" and "I will succeed!" Anything that will remind you of what to do and why you are doing it is a very potent motivational tool.
Note from Jimmy: Most of us who have allowed our weight to get out of control have issues with self-esteem and feeling worthy. So writing things like "You are AWESOME!" "I'm so proud of what you are accomplishing!" and "NEVER GIVE UP!!!" are an essential part of keeping yourself uplifted and inspired in your daily struggle to lose the weight and get healthy. Don't underestimate the power of such a simple act because it can reap BIG DIVIDENDS for you with constant positive reinforcement on a daily basis.
10. NEVER SKIP A MAJOR MEAL
Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body need to feel "satisfied" and requires adequate nutrition to shed body fat and build muscle.
Note from Jimmy: There was a 10-year study published in the September 2005 issue of the Journal of the American Dietetic Association that concluded eating breakfast leads to lower body mass index compared to those who skip breakfast. And it's true! You need to fuel up for your day with a hearty high-fat, moderate protein meal to give your body the energy it needs to get through the day. That's why I like to begin my day with some delicious eggs cooked in butter along with a side of bacon or sausage. Mmm mmm--a nutritious way to start your day!
11. PURCHASE A GOAL OUTFIT AND TRY IT ON WEEKLY
Select a piece of clothing that you want to fit into again and try it on once a week.
Note from Jimmy: Actually, I did this when I weighed 410 pounds. My wife Christine and I went to JCPenney's in January 2004 and at the time I was wearing size 62-inch waist pants. So, imagine the surprise on Christine's face when I picked up a pair of 42-inch waist khaki pants! Yep, she was shocked to say the least. But I put those "goal pants" up on the wall and dreamed of being able to fit into them by the end of that year. In early November 2004 after losing around 165 pounds, I tried them on and they FINALLY fit me (albeit, they were tight, but they got around me!). It was such a thrilling moment in my weight loss journey and those pants went on to become very loose on me by the end of the year. WOO HOO!
12. READ ONE HEALTH-RELATED BOOK A WEEK
Read a book a week that is health related or motivational in nature.
Note from Jimmy: Because I run a diet and health-focused blog that gets a fair share of daily traffic, access to the latest health and motivational books is easy for me. The ones I think are the best get featured at my blog, so be on the lookout for my posts featuring books that may help you in your healthy lifestyle. Some blog posts where I have featured new books on nutrition and fitness can be found here, here, here, here, and here.
13. AVOID ALCOHOLIC BEVERAGES WITH EMPTY CALORIES
Limit or avoid alcohol. Drinks can be very high in calories so beware!
Find a hobby that keeps you occupied in the evening. You're less likely to snack if your hands are busy and you may be surprised what you can accomplish!
Note from Jimmy: I can think of a few things to do...at night! ;)
15. EAT HIGH-FIBER VEGGIES, LOW-SUGAR FRUITS
Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries. The higher the fiber content in the food, the better.
Note from Jimmy: I happen to think the generic recommendation to "eat more fruits and vegetables" is a big fat copout by those who claim to care about the weight and health of overweight and obese people. As I stated repeatedly to Dr. Dean Ornish during my recent interview with him, the KIND of fruits and vegetables is extremely important when you are talking to people about what's good for them and what is not. Fried potatoes, which dominates the "veggie" intake of nearly half of kids and one-fourth of adults, is very clearly NOT the kind of vegetable people should be eating. Non-starchy veggies like broccoli, cauliflower, green beans, spinach, and kale are excellent choices. And Fred is so right about fruit--stick with the berries!
16. AVOID THE BREAD, EAT A SALAD, DRINK LOTS OF WATER
If you must eat out, send the bread basket back once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep that ice water coming!
Note from Jimmy: Whenever I eat out somewhere often enough, the servers KNOW not to bring me crackers or bread with my meal. If they forget and bring it to me anyway, I simply look at it and state, "I won't be needing that, thank you!" It's better not to even have it on the table with you so you'll never be tempted. If you do decide to order a meal from one of the main courses, keep in mind the portion size may be much bigger than your body actually needs to get rid of your hunger. Don't be afraid to take some food home in a carryout box.
17. COMPLETELY AVOID ALL FOODS TOUTING "LOW-FAT"
Avoid purchasing and eating foods that are labeled as "low fat" or "no fat."
Note from Jimmy: Wanna hear a dirty little secret about these so-called "healthy" low-fat or fat-free foods you see in the stores these days? When they remove the fat from them, guess what they have to ADD to them to make them taste at least halfway close to the original (yeah right!)? SUGAR!!! And many times it is in the form of high-fructose corn syrup which is even worse. Why do that to yourself? Just eat the full-fat foods with confidence and let the low-fatties suffer eating fat-free cheese that tastes like cardboard and the watery skim milk!
18. PRACTICE DAILY VISUALIZATION OF THE NEW YOU TO COME
Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday you are one step closer to achieving your goal. Care about yourself. You're worth it!
Note from Jimmy: You just don't realize how powerful this is! As I previously stated, most of us have a self-worth that is next to nothing when we began our low-carb weight loss journey. It's difficult enough trying to lose weight, but then we pile on all this extra baggage from the circumstances in our life that it's almost impossible to ever imagine life as a thin and happy person. But that's exactly what you must do to prepare yourself mentally for the BIG CHANGES that are to come. Believe me, getting your mind to believe in what is to come makes it that much easier to accept the new physical you when it gets here. Start thinking you look good NOW!
19. RESIST THE URGE TO OVER-EXERCISE
Avoid excessive amounts of exercise. Too much exercise makes cortisol levels rise which in turn causes muscle wasting and can aid in fat storage. You do not receive benefits from exercise when you are exercising. You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You'll save yourself from orthopedic problems as well.
Note from Jimmy: It seems logical--the more you exercise, the more calories you can burn off and weight loss will happen. And yet there is the risk of inflammation from doing too much exercise and the cortisol issue as Fred explained. This is a controversial recommendation since most people don't get nearly ENOUGH exercise. But I've seen the workaholics in the gym who spend hours upon hours beating their bodies to a pulp trying to salvage every last bit of energy out of themselves thinking that's gonna make them a lean, mean fighting machine. In a word, NOPE! Get in a solid workout, eat healthy low-carb meals with plenty of fat and protein, and let your body do the rest. It's no more difficult than that!
20. GET REAL WITH YOURSELF
BE REALISTIC. This is perhaps the most important tip of all. Do not try to avoid every bad food in the whole world everyday. Do not expect your program to transform your physique into a Greek god or goddess. We can't all look like movie start--but we can all dramatically change our bodies for the better and live long, healthy lives following the very simple and extremely efficient Slow Burn Program.
Note from Jimmy: Fred is right! Livin' la vida low-carb isn't about what you CAN'T have as much as it is what you CAN. I challenge anyone to tell me that this way of eating isn't the most luxurious, delicious "diet" plan you could possibly go on and still lose body fat while vastly improving your health. It truly is a miracle and I'm thrilled to be eating this way for the rest of my life. Combining low-carb living with the "Slow Burn" resistance training developed by Fred Hahn will have you looking better than you ever thought possible. YOU CAN DO IT!!!
Now, with Christmas and New Year's resolutions coming up soon, she has planned a special "How to Overcome Sweet Holiday Temptations" program coming up on Tuesday, December 11, 2007 at 3:00pm EST featuring four top low-carb bloggers, including:
If you need strength and tips for overcoming the sugary temptations of the Christmas holiday season, then you won't want to miss this special show. THANK YOU to Connie Bennett for inviting us to be a part of this yuletide special!
We're just days away from millions making resolutions for 2008
It's coming in just a few weeks, so you had better get prepared for it RIGHT NOW! What is it? New Year's Resolutions, baby! That's right, it's the one time of the year when people feel like they have a clean slate, everything in the past is over and done with, and today is a new day to begin anew.
Of course, there's nothing magical about January 1st because you can start whatever you want to do anytime you want to do it. You don't need the calender to dictate when you should be going after something that you so desperately desire. And that includes weight loss and living a healthy life.
Sure, those of you who have read my book know all the dirty details about my own personal weight loss journey beginning on New Year's Day in 2004 where I went on to lose 180 pounds in that year alone. While probably 99.9% of people who have good intentions about losing weight in the new year never stick with it long enough to be successful, I did and it is something that I believe ANYONE can do if they simply apply the same concepts that I did to shed the pounds nearly four years ago.
In Episode 16 of "Livin' La Vida Low-Carb On YouTube," Christine and I share with you 10 effective tips for how YOU can get started the right way on the healthy low-carb lifestyle. There's nothing mysterious or mindboggling about any of these ideas, but perhaps hearing them from someone who's been there before will be just the spark you need to DO IT this time.
You don't have to wait for New Year's to begin implementing the following:
Here are some links to blog posts and previous YouTube videos with some of the suggestions and advice we presented in Episode 16:
Of course, nothing replaces the lessons you learn from the low-carb book you choose to follow. So don't just use these suggestions in our video--do your own reading and research and find what works for you. Then implement it and make it happen like you're life depended on it. And it very well may!
Share your own tips and ideas at Episode 16 on YouTube and let us all know what helped you get going in the early days of livin' la vida low-carb. Any tricks or advice you have may help someone struggling to get started on this amazing way of eating! Or if you're new to this way of eating, what are the questions and concerns you have about going on a low-carb diet?
Congratulations to Mertiebelle for being the BIG WINNER of the Cal-Carb Clicker from our contest in Episode 15. She left a comment and her name was chosen among the many that were left for that episode. THANKS for watching and participating in our video contests. Stay tuned because we'll have LOTS MORE COMING SOON! :)
Can't get enough of our YouTube videos? Watch 'em all from the beginning:
- Promo video--A half-minute promotion of the new video series - Episode 1--Introduction of Jimmy & Christine Moore - Episode 2--What kind of fruits can you have on a low-carb diet? - Episode 3--What kind of veggies can you have on a low-carb diet? - Episode 4--What does a low-carber do for something sweet? - Episode 5--Why is fat so healthy for you on the low-carb lifestyle? - Episode 6--Which restaurants can you go to on the low-carb lifestyle? - Episode 7--What are the best new low-carb books you need to read? - Episode 8--Why should you be eating a lot more eggs? - Episode 9--If you're gonna do Atkins, do it by the book - Episode 10--What supplements should you take while low-carbing? - Episode 11--What are some of the foods you eat on your low-carb diet? - Episode 12--How should you respond when you weight loss stalls? - Episode 13--What can you do to survive the high-carb holidays? - Episode 14--Is it okay to ever splurge on your low-carb diet? - Episode 15--What are some really good low-carb gift ideas?
THANK YOU so much to everyone who has subscribed to our videos so you can watch them as soon as they are uploaded to YouTube. We just passed 200 subscribers and over 5,000 channel views. We are in awe of the warm reception these videos are receiving on YouTube as we take the message of livin' la vida low-carb outside the friendly confines of the blog. Your feedback for us about how to make the show even better as well as any topic ideas are welcomed anytime at livinlowcarbman@charter.net. Keep watching and sharing our videos with your friends, family, and co-workers who need to hear the positive message of the healthy low-carb lifestyle. SEE YA!
When it comes to being on the low-carb lifestyle or really any diet for that matter, you have to fight the nagging tendency to allow your plan to become so monotonous and predictable that it becomes booooorrrrrrriiinnng! Many of the opponents of low-carb especially try to discourage people from trying this way of eating by scaring them into thinking they'll be bored.
What a crock!
That's about the lamest excuse for NOT doing low-carb that these antagonists have yet to come up with. Their thinking is people on the low-carb life are stuck eating meat, cheese and eggs all day. While eating that way is certainly one way to low-carb, most of us who make low-carb our healthy lifestyle change eat a few more foods than that.
So how do you keep the low-carb diet from being so boring that you feel like ditching it for good? The answer is simple, my good friends. You just don't allow it to bore you stiff. Sounds too easy, doesn't it? But it's a lot more elementary than people make it out to be. Let me show you.
When you think of breakfast while low-carbing, most people just automatically assume you must eat eggs. These are an amazing protein-packed way to start your low-carb day (and I could eat them everyday for many days in a row and not get tired of them with melted cheese on top and a touch of pepper...man, that hits the spot!), but you have other foods to enjoy, too--fresh strawberries or cantaloupe, a low-carb bar like GoLower or Atkins, a protein shake, a ham and cheese wrap, and so much more.
Click here to see more of my tips about how you can ward off boredom when you are livin' la vida low-carb.
It's about that time of year when women all across America are busy organizing, planning, and getting ready for one of the biggest days of their life--THEIR WEDDING DAY! Yessiree, this is the one event that can bring out the best and the worst in so many people who let it encompass and worry to the point that they wonder if it's even all worth it in the end.
Can I get a witness?! LOL!
Seriously, your wedding is supposed to be a magical moment in your life that you should try to make as "perfect" as possible, but most people would just do well to simply take it all in and enjoy the process because you've got the rest of your life to contend with REAL issues that merit your attention. This concludes the relationship advice portion of this blog post. Please deposit $5.00 into the account of J-I-M-M-Y M-O-O-R-E. Hee hee!
There is another aspect of planning a wedding, though, that doesn't get as much attention as the invitations, the guest list, the cake, and the dress. What is it? You know what it is--losing weight. It's funny to me to watch the hysteria that happens when a woman is proposed to and she says "yes." The first thought that crosses her mind is, "Oh, no, I have to go lose weight now for my wedding!" This has always seemed odd to me since that handsome man who asked "Will you marry me?" didn't attach a rider to that proposal by saying "...and lose 20 pounds." Hmm, how many women would agree to that?! LOL!
Nevertheless, women put this pressure on themselves to lose weight and it has become as much a part of the tradition of holy matrimony as anything else. One of my newest readers who is getting married in September and says "wants to look my best" e-mailed me this week about how to lose those 20 pounds the low-carb way.
Here's what she wrote:
Hi Jimmy,
First off, I love your blog. Of course, I had heard of it but I recently started reading it and it's great!
I am wanting to start a low-carb diet. I've found that even whole-wheat bread and various carbs make me crave them more. I have about 20 pounds to lose, I just don't know where to start!
I weigh about 145 pounds and I enjoy eating foods like nuts and peanut butter, whole milk, and various full fat cheeses. I will eat meat like hamburger, steak and pork. I also love eggs and will eat veggies.
Can you suggest a possible meal plan? I thought about going to a nutritionist, I have one, but she has only recommended low- fat diets for me in the past which did not work very well.
I know you're very busy but I hope to hear back from you if you get a chance!
I'm never too busy to help a reader in need, so here's what I wrote back to her:
THANKS so much for writing and CONGRATUATIONS on your engagement. Marriage was the best thing that ever happened to me (yes, even more than my 190-pound weight loss!) so I know you will LOVE IT!
I'm proud of you for wanting to lose a modest 20 pounds in the next 6 months--ABOUT THREE POUNDS A MONTH! This should be easily within your reach.
You're exactly right that carbs make you crave more carbs and more carbs. It's a ruthless cycle that you DON'T want to get caught up in. Skipping the bread (even whole wheat has LOTS of carbs), potatoes, white flour, and the sugar will be an excellent start for your low-carb lifestyle.
You are on the right track with most of what you like to eat, although I would caution you about eating too many peanuts, peanut butter, and whole milk at least during your weight loss on low-carb. There are alternatives for all of these that are better when you are livin' la vida low-carb.
Instead of peanuts, try almonds and macadamia nuts. Instead of regular peanut butter, try a brand called Naturally More. Instead of whole milk (or even 2% and skim), try Calorie Countdown.
Eat up to 4 ounces of full-fat cheese daily as well as portion-appropriate meats like hamburger, steak and pork which you say you enjoy. Plus, eggs and veggies are a great start to your day. :)
A menu, eh? It looks like you have it all set with what you eat, so here goes:
BREAKFAST 3-egg omelet with your favorite veggies and a little cheese 8 oz glass of Calorie Countdown milk
SNACK 2 oz roasted almonds
LUNCH Hamburger steak 1 cup of salad greens (I LOVE spinach, but whatever you enjoy!) Full-fat Ranch dressing (I LOVE Hidden Valley and it's only 1g carb per serving)
SNACK 2 oz macadamia nuts or a Tablespoon of Naturally More
SUPPER Grilled Pork or Steak 1 cup of salad greens Full-fat Ranch dressing
Be sure you drink PLENTY of water (I drink between 1-2 gallons a day, but I'm a big boy still...get up to 1 gallon and you'll be doing great!). Also, I see from your e-mail address that you LOVE Diet Pepsi. Can I convince you to drink Pepsi One, Diet Coke with Splenda or Diet Rite instead? The aspartame in the regular Diet Pepsi has been found to sabotage weight loss among other health concerns.
If you get hungry (you shouldn't!), then nibble on an Atkins or other low-carb bar or perhaps a sugar-free chocolate bar if that floats your boat. These were essential during my weight loss and I could not have been successful without them. I LOVE ChocoPerfection bars and they are LOADED with lots of healthy fiber, too. And they really are AWESOME! :)
Hope this helps! You're gonna do GREAT! :D Write to me anytime. You're gonna be a gorgeous bride.
My response instigated a follow-up e-mail:
Thank you so much!! This really helps. I actually gave up aspartame a few weeks ago :D I just haven't changed my e-mail because so many people know it and I've been lazy! I had horrible withdrawals from the aspartame since I was drinking up to 10 aspartame-sweetened drinks a day. No weight loss yet but I would never go back to aspartame again.
I drink Diet Rite and Diet Coke with Splenda. Those ChocoPerfection bars sound great. Where do you get Calorie Countdown milk? Is it possible to order it? Let me know, and thanks again.
To answer her questions, I wrote the following back to her:
Diet Coke w/Splenda is MY fave. I wish they'd make a Diet Cherry Coke with Splenda, too. Not gonna happen, but I'd buy stock in it if they did. :D
Calorie Countdown is in the dairy section at most grocery stores. It used to be called Carb Countdown, but they changed the name of it last year.
You can get ChocoPerfection bars from directly from the company or at most of the major low-carb stores. I live on these things for my chocolate fix and they are remarkably good.
THANKS again for writing. YOU CAN DO IT!!!
This e-mail conversation is pretty typical of the kinds of e-mails I receive day in and day out. I am ALWAYS available to answer questions from just about anyone who wants to discuss livin' la vida low-carb. Write to me anytime at livinlowcarbman@charter.net. If I can help, I will. And if I don't have an answer to your questions, then I will do my best to find the answer. So don't be bashful.
As for this bride-to-be, it turns out she's a blogger at "The Health Fanatic" blog. She is actually soliciting advice from other low-carbers about what she can do to be as successful as she can be on the low-carb lifestyle leading up to her wedding day. You can leave her YOUR feedback by writing a comment to her at her blog.
Here's what she wrote on her blog:
Hi guys. Today I'd like to post about low carb diets. You may have read the Livin' La Vida Low Carb blog written by Jimmy Moore - which is an excellent blog on living a low carb lifestyle. Jimmy lost a huge amount of weight - I believe around 140 lbs - and has been eating a low carb diet for three years and kept the weight off.
I have about 20 lbs that I would ideally like to lose for my wedding. My first dress fitting is in June so that gives me about three months - a rate of around 2 lbs/ week. I became interested in low carb diets after hearing them get a bad rap and then reading in the media that they are as good for your heart as low-fat diets ( a study I read earlier this year). I have a nutritionist and she has always recommended a low-fat diet with plenty of carbs - but I find that those increase my cravings and make me want even more, while also leaving me hungry.
I don't really know how to go about such a thing, but I emailed Jimmy Moore himself and he sent me a great meal plan. I now have something to go on and will have to shop soon.
I recently tried Shirataki tofu noodles - these only have about 1g net carbs and can be found at health food stores or ordered online. If you haven't tried these, please do! I mixed them with a little bit of pesto and olive oil and I thought they tasted great! I bought them soaked in water, and the smell is a little off-putting (it says to parboil them to avoid this) but I just drained them and heated them up.
Jimmy is also against aspartame because he says it slows weight loss. I have been off aspartame completely for a couple weeks now and I only drink diet drinks sweetened with Splenda (Diet Rite and Diet Coke with Splenda are two of my favorites and I also like Pepsi One). Of course I am not seeing any weight loss yet, and the withdrawals were tough, but I think in the end I'll be glad I did it.
I used to eat more low-carb during the day - and eat carb-heavy cereals and sandwiches in the evening. Recently I've been trying to have a few carbs at breakfast and keep them low the rest of the day.
I've already provided her with my advice. So, how about giving this bride-to-be YOUR tips about how she should be livin' la vida low-carb? I know she'll appreciate hearing from people who have made this their permanent lifestyle change because she looks like she is ready to make that change herself. THANKS for encouraging her and showing her some love from the low-carb community! :)
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 11 [13:04m]: Play in Popup | Download
Do you like the new and improved version of my theme music? I asked my producer to come up with something a little less hokey than the previous theme I was using so that it sounds more cutting edge and fun. What an amazing difference and I'm sure you'll agree that it's light years ahead of what was there before. Check it out!
ENJOY this second of five shows during this special week-long edition of my podcast show. Episode 11 provides you with a convenient list of my 10 favorite quick-start tips about what you need to do to begin your low-carb plan the right way to be the success you deserve to be! I really wanted it to be practical for people who are brand new to livin' la vida low-carb as well as a refresher course in the basics for all of you long-time low-carbers.
Please visit the show notes section of today's episode for links mentioned during the podcast as well as a full transcript of the show. You can also leave feedback about this episode in the comments section, too.
I just found out today that we now have a BRAND NEW way for you to leave me feedback that I think you'll like. I now have voicemail that you can access by dialing 206-203-4192. When you call, you will hear a greeting message from me and can then provide direct comments about any specific episode, the show itself, or even your questions about livin' la vida low-carb. I'd LOVE to hear from you and may even use what you have to say to me on the show. Hey, YOU CAN BE A STAR! :D
Wanna listen to "The Livin' La Vida Low-Carb Show"? Here's how:
Listen to Episode 11 of "The Livin' La Vida Low-Carb Show with Jimmy Moore" and then be sure to come back yet again tomorrow and the rest of the week for more of the best low-carb podcasts around. Okay, I'm a little biased, but we have worked hard to make them as GOOD as they can be. THANKS to YOU, the show is a smash hit success!
My 180-pound weight loss success story on Atkins has gotten a lot of attention from people from around the world (I just an e-mail from South Africa this morning!) who have been inspired by the various articles I have written on the Internet. I never cease to be amazed by the enthusiasm people still have for this way of life despite the constant negativity we are bombarded with on virtually a daily basis about livin' la vida low-carb.
But despite my best efforts at clearly explaining what low-carb is all about, there are still some people who choose to do it on their own and make up the rules as they go along about doing this lifestyle.
I became extremely concerned on Saturday when I received an AOL Instant Message from a woman who admittedly has a lot of weight to lose and had been on Atkins for two weeks now. When I asked her how she is doing, she said she lost 11 pounds the first week (VERY GOOD!), but was shocked she had GAINED 1 1/2 pounds in her second week, allegedly on the Induction phase of Atkins.
My first question to her was, "Did you read the Atkins New Diet Revolution book?"
Her immediate response was, "Yeah, but I took it with a grain of salt because I know I have to portion control my food as well as restrict my calories and fat intake if I'm going to lose weight." RED FLAG, RED FLAG!!!
ARGHH!!! If you are just starting out on low-carb, let me give you a quick word of advice. DON'T COUNT CALORIES OR FAT GRAMS OR EVEN PORTION CONTROL! You just don't have to do any of that anymore, especially when you are first stating out trying to get your body into ketosis. There isn't a low-carb program out there that requires you to portion control and eat low-fat/low-calorie during the first two weeks. It just doesn't exist!
This poor woman was complaining to me that low-carb just wasn't working because she was gaining weight and constantly hungry. Despite her slight weight gain, she had still lost nearly 10 pounds in two weeks. If that's a plan that's "not working," then I don't know what a "working" weight loss plan would be like!
My solution to her was simple and direct -- "EAT MORE FOOD and keep it under 20 carbs per day." This isn't rocket science people. Restricting your food intake is only required by the failed low-fat/low-calorie approach to losing weight. That's why they're so scared of the low-carb lifestyle. It flies in the face of everything they've been taught and proselytizing for generations.
HINT HINT: If you are even the slightest bit hungry on low-carb, then you probably aren't eating enough food. The fat in the low-carb foods you eat satisfies you so you won't get hungry. Furthermore, you don't even have to notice that you may be eating as many as 3000 calories in a day because it just doesn't matter when you are first starting your low-carb lifestyle. Can we get that message in our heads?! It's extremely important you look only at your carb intake during those first two weeks and not worry about anything else.
Thankfully, the woman I was speaking to eventually got it (after our 20 minutes chat) and she understood why she was doing low-carb completely wrong. I recommended she pick up Jonny Bowden's book "Living The Low-Carb Life" (which I reviewed on this blog the other day) to find out more about low-carb and to do the plan correctly.
This is something that frustrates me more than anything in my attempts to help people who are doing low-carb. Many of them will say, "I'm doing Atkins," but they've never read his book. Others will say they're doing a "modified low-carb" approach, which is fine as long as you know what you are doing. But most of us don't and we need the guidance of those nutritionists and doctors who have done the research on low-carb already. Then all we have to do is follow what they have said and stick with that plan.
I got an AOL Instant Message from that same woman again on Sunday and she told me she went out and bought Jonny's book to read so she could educate herself further about low-carb. Now we're talking. I have said it many times, but education is the key when you are doing low-carb. People are going to challenge you about HOW you lost your weight and you must be armed with the answers why. Or, you could do like I did and tell them it really didn't work for me because I "only" lost 180 pounds! Hee hee!
So, if you ever get stuck and wonder why the scale is not moving, there are a lot of books available that can be invaluable resources for helping you do low-carb the right way. My upcoming book will detail my own experience livin' la vida low-carb. Whatever you do, though, don't try to do this on your own! You will fail miserably every single time!
She Knows Network asks a good question for people who are livin' la vida low-carb especially in light of the upcoming vacation time coming this summer -- what can you eat at the airport?
I haven't traveled by airplane for more than five years and don't know personally about the limitations on food choices in airports. However, from what I do remember about airports, the food selection varies depending on how big it is. But with a little bit of creativity and planning, you shouldn't have to "blow" your low-carb lifestyle just because you are traveling.
"When I am forced to eat a mass-transit meal, my first low-carb thought is always eggs," says Derek Alessi, LowCarb Energy fitness expert and author of Lose Fat Forever. "Eggs -- especially the egg whites -- are a great source of protein. In fact, eggs have the highest absorption of any natural protein at a 96 percent value. That means 96 percent of the protein you consume from eggs will absorb into the body."
Eggs are very handy indeed. In fact, I just had egg with American cheese on Atkins bread for supper last night. Yummy! If you find a breakfast shop in the airport, this is a great place to stop for a quick bite between flights. Of course, a lot of people bemoan eating so many eggs when they are on Atkins. If that's you, then there are other options, too.
You can also order a cheeseburger or chicken sandwich without the bun.
"If I am fortunate enough to be at a restaurant that offers a salad, I will ask for the bun-less burger or chicken to be put over the salad," Alessi says.
For people on a low-carb lifestyle, you get used to eating a burger or other sandwiches without the bread. It's a way of life for us now because we know the carbs in that big bun or submarine sandwich would put us back for days. You can skip the fries, too, and ask for a salad, even if it happens to cost you a little more money. The savings to your health make it much more worth it!
I was concerned when I read about a woman who is doing low-carb and is lactose intolerant because of the following statement she made: "I'm also fat-conscious, so I will order my sandwich with no mayonnaise; then I'll add extra mustard," she says.
Yikes! As I have said many times before (but it's worth repeating often), it is extremely dangerous to mix a low-carb lifestyle with a low-fat diet. The two in conjunction are counterproductive to your weight loss and health goals. DON'T DO IT! Your body needs the fat in the foods you eat while livin' la vida low-carb to keep you satisfied and to do Atkins correctly. You are only going to get frustrated and eventually quit if you try to combine low-carb with low-fat.
Of course, you could plan ahead before you go on your trip and pack some handy low-carb snacks such as nuts, mozzarella cheese sticks, pepperoni slices, low-carb candy and bars, etc. It's a whole lot cheaper and you're sure to have something you can eat if the airport selection lets you down. This is a good idea anytime you are going somewhere unfamiliar and you want to make sure you don't mess up on your low-carb plan.
The article has a list of 5 suggestions for low-carbers while traveling that I agree with in part and disagree with other parts (look for my parenthetical comments):
1. Strictly avoid the "white hazard"-- white flour, white rice, potatoes, sugar and sweets.
2. Eat as many vegetables (I would add the phrase "that are acceptable on Atkins") as possible.
3. Strictly avoid all liquid calories, with the exception of one serving of wine, liquor or low-carb beer (I would remove the exception because I don't recommend any alcoholic beverages when you are livin' la vida low-carb because they dehydrate your body and slow your metabolism).
4. Always have some healthy protein such as seafood, skinless poultry, lean beef or pork, nuts, beans (I would not recommend you eat beans because they're too high in carbs!) or eggs.
5. Always control your portions: With the exception of vegetables, limit the amount you eat to the equivalent of your hands cupped together. Phetteplace spaces her allotted daily carbs over the course of several meals. "I'm much healthier if I eat three or four small carb meals throughout the day instead of one huge meal," says Phetteplace. (Okay, ignore this suggestion completely because portion size is irrelevant on a low-carb lifestyle. It's good to eat lots of small meals throughout the day to satisfy your hunger, but just eat until you're not hungry anymore. It's not rocket science people!).
One final point in the article that I thought was worth mentioning is the woman doing low-carb wanting restaurants and their employees to become more educated about what low-carb is all about. She detailed her concerns in a story about a recent visit she had to a national restaurant chain where she asked if he knew the carb content of the foods on the low-carb menu.
"The young man, who was probably new, gave me a, 'No, I don't know,' instead of trying to direct me to some of the literature they had that would have answered my question. I finally figured it out and was able to order, but it was frustrating," says Phetteplace.
Welcome to my world. I have to do this at literally any restaurant I go to nowadays. It is frustrating because it shouldn't be very hard to inform the staff of the carb totals in foods. It's no less important than knowing the fat content on the low-fat menu (and I bet most of them know that by heart!). The education about low-carb will need to continue as more and more people are livin' la vida low-carb.
The story ends with some good advice from a doctor: "With a little preparation and wise choices, you will be able to keep your nutrition disciplined on the road."
So enjoy your trip in the coming months, but don't use it as an excuse for not doing low-carb!
