Low Carbohydrate Shopping List
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.
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
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
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