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50 - 100 grams of carbohydrates for effortless weightloss

2/10/2014

15 Comments

 

50 - 100 grams per day

I don't ask people to weigh and measure their food as that's just annoying. I do advise clients as to what is high sugar and what is low. You might think that it's obvious, but it's far from it. It’s important to understand that the word carbohydrate means sugars. Something is only called a carbohydrate because of the sugars that are in the food. When you see carbohydrate written on a label then that means various sugars (fibre is also a carbohydrate but on food labels this is separated). The added sugar bit on the label just means the sugar that they added to the food. Limiting sugars will minimise insulin production and accelerate fat metabolism. If you have read the previous article you will know that carbohydrates drive insulin and insulin drives fat storage. 
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How to manage carbohydrates

Vegetables and fruits are carbohydrates so when we are creating your meal plan during the first consultation we will be looking to choose low glycemic options (see list below). Some prefer to cut many of the high glycemic foods out at the start and some people prefer to leave some in. We will discuss the pace of weight loss required by you and then I will advise you on what we will aim for. I will know if you are having too much when I review your food diaries. When you are happy with your weight loss you can start adding more carbohydrates (up until a point where you stop losing weight).  
 
You will easily drop 2 – 5 inches each week for many weeks when doing this. People with less to lose might be more towards 2 inches and people with more to lose would be more towards 5 inches. This means that within 60 days people will lose 1-2 dress sizes and within 90 days people will lose 2-3 dress sizes. At the start you may easily lose 10 – 20 inches within 14 days that would be a full dress size. Starchy carbohydrates such as grains (bread, wheat, pasta, corn) and tubers/roots (potato, parsnip, cooked carrots) as well as sugary carbohydrates ( honey, jam, table sugar, fruit juice) would ideally be limited or avoided as they are high glycemic which means that they will raise your blood sugar quickly. 

Fats and proteins should be eaten with carbohydrates 

  • Fats and proteins are very satisfying, filling and extremely nutrient dense. When we eat them we eat fewer carbohydrates. Simple. 
  • Fats and protein takes longer to digest so will slow the digestion of the whole meal. This means the carbohydrate will not turn to glucose as fast therefore your blood sugar will not be raised as quickly. Remember, when blood sugar is raised we store fat easier!  

How much fats and protein? 

Eating a healthy amount of fats and protein means that you will stay satisfied with delicious and healthy foods (meat, fish, eggs, nuts and seeds). We will be making sure that you are eating enough fats. I will be focusing on this a lot with you from the beginning. I’ll know if you are having enough or too little when I look over your food diary.  You won’t need to calculate any of this. I will know if you are eating a healthy amount of fats by reading through your food diary. E.g. If you say lamb chop, fillet of steak, chicken, pork chop, fish fillet, eggs, handful of nuts etc. I will have a pretty good idea and will know if your fats and your protein is within the healthy range or below it. 
 
This means that you don't have to only eat lean cuts. If you prefer lean cuts then we can add fats from other sources such as cheese, olive oil, and all the others listed later in tis manual. This is NOT a low fat diet, and this is NOT a high protein diet!! It is a moderate to low carbohydrate diet. When eating lower carbohydrate you will burn both dietary fats and body fat for energy
15 Comments
Charlene O Brien
19/4/2016 09:21:06

Why are cooked carrots in the bad food list and carrots are in the good food list?

Reply
Daniel Meany link
21/4/2016 21:09:45

Hi Charlene, thanks for your comment and good question!

In general, the easier a food is to digest, the higher the glycemic index.

Hydration and heat raise food’s Glycemic Indexes. Carrots have a 20 GI when raw. The moment they are boiled, their GI rises to 50 as a result of the gelatinization of it starch content.

If you have any more questions please let me know!

Reply
Lisa O Connor
2/5/2016 21:32:23

Shocked... what I would have thought were some of my heathy choices are in High GI list .

Reply
Ann Grogan
28/5/2016 22:04:33

What type of milk can be used. At the moment I use skimmed milk

Reply
Daniel
31/5/2016 13:32:49

Hi Ann, a drop of milk in tea or coffee is fine.

Reply
Lorna
8/6/2016 20:27:22

Hi Daniel what about raspberries?

Reply
Daniel
9/6/2016 10:47:15

Hi Lorna,

If weight loss is your goal and you want to play it safe then stick to a handful of berries a day, including raspberries. Some people can have more and some less so there is a bit of trial and error.

Reply
Eileen Ahern
12/7/2016 22:43:30

What about Herbs and spices?

Reply
Daniel
13/7/2016 14:33:32

Herbs and spices are great and can be added to every meal. Make sure to check out the shopping list blog post too!

Reply
Sharon
21/5/2018 21:48:17

Hi daniel,just going through this list and feel even more lost, is there a recipe programme to help kick this healthy change , just till I get use to this new food list and counting cars. Thanks

Reply
Daniel
22/5/2018 10:26:21

Hi Sharon, yes there is a whole weight loss coaching programme which includes lots of recipes. Everyone has different tastes and preferences so making meal plans is something we do with each client one to one.

That also means that people won't have to count carbs as we do all that on our side for them!

I see you've been in touch this morning so will chat with you shortly!

Reply
Vivienne Merritt
24/10/2018 21:29:10

Very interesting and a lot to take but even reading the emails is making me think

Reply
Trudy
24/3/2019 12:42:10

Thank you Daniel, it's a lot to take in

Reply
Breda O Gorman
20/5/2019 20:42:33

Can't open cárb contents in the above article

Reply
Daniel
23/5/2019 18:41:23

Thanks so much Breda, I'll amend that :)

Reply

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