> John Gaughan > wrote:
>>> My doctor went into a tirade about
>>> polys and trans-fats, and hydrogenation.......
>>> But either he didn't explain it well,
>>> or it was just too much jargon to assimilate.
>
>> Try Atkins. It does a good job at lowering tryglicerides and keeping
>> insulin levels in check for diabetics.
>
> True, but the big weakness of the Atkins Diet is that its damned
> near impossible for many people to sustain it for the remainder
> of their lives. I suggest something a lot simpler. A balanced diet
> and regular excercise.
>
the following is a much more balanced and easy to maintain diet (for the
rest of one's life). the first part is a test to see if you're a
carbo-addict; the second part describes what a carbo-addict is and how it
affects the body; and the last part is a list of all the goodies you can
have whilst on the diet and the "do's and don't's"
i've been on it since november 12th and i've lost 12 lbs (of course, the
more you have to lose, the easier it comes off in the beginning) and i'm
using my stationery bike for exercise since i have a physical disability
which prohibits me from being able to walk.
so...look it over and decide for yourself:
CARBOHYDRATE QUIZ
1. After eating a full breakfast, I get hungrier before it's time for
lunch than I would have if I had nothing for breakfast at all or just a cup
of coffee. YES NO
2. I get tired and/or hungry in the mid-afternoon. YES NO
3. I get very sluggish or tired after a large meal. YES NO
4. I sometimes put off plans for evening tasks or activities because I
lose motivation after dinner. YES NO
5. I have more difficulty stopping once I start to eat starches, snack
foods, or sweets, than I have in not eating any at all. YES NO
6. About two hours after eating, I sometimes get tired, hungry, irritable,
shaky, disoriented, unmotivated, or find that I have a headache. Sometimes
a snack may make me feel better.
YES NO
7. Stress makes me want to eat, either immediately or after the stress is
somewhat diminished.
YES NO
8. Foods that include table sugar, fruit sugar (fructose), or artificial
sweeteners are included in most of my meals. YES NO
9. As I get older, I seem to gain weight more. YES NO
10. At least one of my blood relatives in overweight. YES NO
11. I do not lead an active lifestyle. YES NO
12 I am under some stress at home or work on a pretty regular basis.
YES NO
13. I have been told that I have one or more of the following: high blood
pressure, undesirable blood-fat levels (high total cholesterol or
triglycerides, low HDL or high LDL levels), or adult on-set diabetes, heart
disease, vascular disease, or an imminent stroke. YES NO
14. One or both of my parents had any of the above conditions. YES NO
15. I sometimes have a hard time going to sleep without a bedtime snack.
YES NO
SCORING
Score using the value listed for a YES answer and zero for a NO answer:
QUESTION VALUE
YOUR SCORE
1-----------------------------------6---------------------------------------
----- ____
2----------------------------------2----------------------------------------
-----____
3----------------------------------1----------------------------------------
-----____
4----------------------------------4----------------------------------------
-----____
5----------------------------------5----------------------------------------
-----____
6----------------------------------3----------------------------------------
----____
7----------------------------------3----------------------------------------
----____
8----------------------------------1----------------------------------------
----____
9----------------------------------3----------------------------------------
----____
10----------------------------------3---------------------------------------
-----____
11----------------------------------3---------------------------------------
-----____
12---------------------------------3----------------------------------------
-----____
13----------------------------------5--------------------------------------
-------____
14----------------------------------4--------------------------------------
-------____
15----------------------------------4--------------------------------------
-------____
Total Possible Score 50 Your Score
_____
Doubtful-----------------------13 or less
Mild-----------------------------14 to 22
Moderate----------------------23 to 35
Strong-------------------------36 to 50
If you crave carbohydrates and have trouble losing or maintaining your
weight, you may be a "Carbohydrate Addict." This test and score sheet
measures possible addiction/intolerance to carbohydrates. Addiction or
intolerance to carbos makes it almost impossible to lose weight while still
eating high amonts of carbo-rick foods. A change in the foods you eat is
recommended along with hypnosis. If you feel you are, or may be a
"Carbohydrate Addict," we will discuss how to make those changes in your
diet and recommend some reading material to help you understand the
addiction.
INSULIN & CARBOHYDRATE ADDICTION
Insulin is normally released into the blood stream when
carbohydrates are eaten. First, a small measured amount a few minutes after
a meal is begun is released then, about seventy-five to ninety minutes
later, a second release occurs. The amount of insulin is determined by the
amont of carbohydrates in the meal and by how well the first release handled
the carbohydrates. The amount of the first release of insulin is determined
by the amount of carbos eaten in PREVIOUS meals. This is true for everyone.
For those people who are "Carbohydrate Addict," there is a breakdown of this
normal process.
"Carbohydrate Addicts" release too much insulin when
stimulated by carbos, and that insulin has a hard time transporting blood
sugar into the cells where it is needed for energy. The cells "cry" for
energy and the body respond by releasing more insulin that triggers hunger
and more eating of carbos. This craving of carbos happens because the human
body "knows" that carbos are supposed to provide quick energy. I say
"supposed" because with carbohydrate addiction, they don't!
Carbohydrate rich foods raise insulin in the blood. "Carbo
Addicts" respond with too much insulin to carbo rich foods. Body cells are
"insulted" with too much insulin and begin to resist insulin, leaving it to
be stored in the liver as fat or left in the blood if the liver cells also
resist it. In animals, insulin injections have produced obesity, because
insulin appears to stimulate fat synthesis, which means, in the simplest
possible terms, overweight occurs in the presence of excess insulin.
Eventually, the pacreas becomes exhausted by trying to
increase insulin to feed the cells that are starving for energy. Insulin's
job is to carry blood sugar into the cells to be used as energy and to store
unused blood sugar as fat to be used later. It does this with the help of
the liver. It also sends signals to the brain that energy has been
delivered to the cells and they are satisfied. When the pacreas becomes
unable to produce enough insulin "adult onset diabetes" may occur and
insulin levels in the blood drop and blood sugars rise.
There is a method of eating that will help control
carbohydrate addiction and help keep insulin working in a more normal way in
the "Carbohydrate Addict." It will also reduce the resistance to insulin by
cells so that they will use the insulin that is available properly for
energy and call fat out of storage when needed for additional energy instead
of crying for more food. It is done by eating high protein and high fiber,
craving reducing foods for breakfast and lunch then having a full meal at
dinner that includes a balance of protein, craving reduction vegetables and
salads and carbos. And, by limiting the length of your dinner meal to ONE
HOUR. No snacks unless you are trying to maintain your weight and then your
snacks must be from protein and high fiber, craving reduction foods. You
must include carbohydrates ONCE A DAY! Your body NEEDS them. You only need
to limit the frequency, keeping them confined to one meal. You may change
your carbohydrate meal to lunch on special occasions. Beware of changing it
too often...it creates a bad habit and you may find your craving for carbos
returning.
The ONE HOUR TIME LIMIT reduces the amont of insulin needed in
the "second" release period. By avoiding carbos at breakfast and lunch, the
"first" release of insulin is less because that release is based on the
amount of carbos eaten at previous meals. In just a few days, your cells
will notice the difference in the amount of insulin in your blood stream and
reduce their resistance to it.
This is not a short term way of eating. If you are a
"Carbohydrate Addict," it must become a LIFETIME CHANGE!! Consider it a
cheap and painless alternative to insulin therapy for diabetes.
What you get in exchange is MORE energy and that much
desired weight loss. And you do not have to give up your favourite foods,
only change the time you will eat them. You don't have to count calories or
remember "food exchanges" or avoid fats unless your doctor has told you to.
You should "let your conscience be your guide" in the size of your portions.
It is possible to eat MORE FOOD then you need out of habit and, if such is
the case, you can't expect to lose much weight if that is your goal. But
even if you don't feel a need to lose weight, you will notice a dramatic
increase in your energy and comfort levels and lose those food cravings you
can well live without.
This change in eating habits and the craving reductions and
weight loss that goes with it is only appropriate for those people who have
tested mild to strong on the "Carbohydrate Addict" test. It has little
effect on people who do not suffer this addiction, even if they also have a
weight problem. People with mild addictions will, over time, develop a
stronger addiction. So, the time to make a change is NOW before your body
is damaged by excess insulin.
A good source of additional information on the cause of
"Carbohydrate Addiction" and the diet that helps corect it can be found in
the book, "The Carbohydrate Addict's Diet," by Dr. Rachael F. Heller and Dr.
Richard F. Heller. They have written several books which adapt this diet to
individual circumstances. You will find abundant reference material used in
their research of this common addiction. Their books also include recipes
to help you cook for your new lifestyle. **NOTE: Personally, I don't see
the need for recipes as you can cook in your usual manner as long as you
remember, except for the dinner meal, to leave out rice, bread, couscous,
potatoes, etc etc.**
THIS IS YOUR LOW CARBOHYDRATE REDUCING PLAN
The foundation of this diet is limiting the TIME you eat high carbohydrate
foods, once a day. By doing this, you will find your energy increasing,
your blood sugar staying stable, your craving for carbo foods decreasing,
and your weight going down. It is important that you follow the guidelines
and not cheat on the carbos. If you are motivated to lose weight, incrase
your energy and decrease the likelihood of you becoming diabetic at some
point in your life because of obesity, you will find this pattern of eating
easy to follow. The American Diabetic Association has stated that if you
have a body fat ratio of more than 30%, it is not a matter if you BECOME
diabetic, but WHEN!!! Reducing your body fat is the best way to prevent
diabetes and all of the complications that can come with it. This diet has
been shown to be safe for diabetics wishing to lose weight and has even
deceased the need for insulin in some cases. If you have been disagnosed as
diabetic, please check with your doctor before going on this diet. If fats
have been limited by your doctor, please follow his advice and adjust your
meals to include low fat versions of the foods on this diet.
The basic plan is as follows:
Choose your breakfast food from the list of approved foods (list to follow).
Try to include one cup or more of the approve vegetables. This may seem
hard, at first, but think of all the good things you can put in an omelet.
Salads may not be "normal" breakfast food, but what is breakfast, after all?
It is the first meal of the day. That is all...there are no rules as to
what foods make up your first meal of the day. Be creative!
Choose your midday meal from the approved list. Include a salad and as many
of the approved vegetables as you can...they can go in the salad, if you
want. You need 1 or 2 cups...this helps keep you comfortable and your body
functioning properly. Avoid low fat or not fat salad dressings...they
contain more carbohydrates and sugars than the real thing. Sorry...NO BREAD
with breakfast or lunch. Meat rolls made of deli meats and cheeses with a
little mustard or mayonnaise, a dill pickle, sliced thinly, wrapped up in a
large lettuce leaf is a good substitute for a sandwich...have two if you
want them!!!
Snacks, if you feel your weight loss program will support them can be 1/2
portions of any of the foods on the approved list. Again....no bread
products or sweets...also, no fruits....lots of carbohydrates there!
Now, the good part....DINNER!! For dinner, you can have carbohydrates.
That means ANYTHING you like!!! You are not counting calories on this
eating plan. Try to make your meals up in 1/3 portions. 1/3 high protein;
1/3 salad and vegetables; and 1/3 other foods, including your dessert
portion. If you feel a need for seconds, maintain the 1/3 portion schedule.
Have seconds of high protein and vegetables along with your seconds of
carbohydrates. Keep your plate balanced!!
Your dinner or high carbohydrate meal MUST BE FINISHED WITHIN ONE HOUR!! Do
not cheat on this. This includes your dessert. By finishing your meal
within one hour, you help maintain your insulin balance and that leads to
greater feelings of satisfaction with your new eating plan. This plan will
reduce cravings for additional carbos and result in a 1 to 3 lb. weight loss
per week!! You should not lose any faster than that. If you find you are
losing faster than that, increase your portion size at breakfast and midday
from the approved food list. Keep all your high carbohydrates in one meal.
If you are in doubt if a food is low in carbos, check the label. Choose
only foods that are below 4 gr-carbohydrate per serving.
Weigh every day, if possible, and take a weekly average to keep track of
your weight reduction. If you need to, adjust your portion size. If your
craving for carbos is still a problem, check for hidden triggers....like
diet soda. Artificially sweetened foods can keep some people from losing
their cravings by "fooling" the brain with their sweet taste and causing an
over production of insulin which creates a craving for carbos.
You are now on your way to losing weight and creating a higher energy
plateau for yourself.
=====================================
APPROVED FOOD LIST FOR CARBOHYDRATE REDUCING DIET
If you are on a weight adjusting plan, use average size portions (3 to 4
ounces) of any of the foods in the following lists for Breakfast and Lunch.
Snacks should be 1/2 the average quantity. Snacks may be eliminated if
weight adjustment is less than 1 lb. per week, and should be added if weight
adjustment is more than 2 lbs. per week. Add approved snacks or increase
portion size if it is desirable to maintain your weight or gain weight.
DO NOT ADD CARBOHYDRATES TO MAINTAIN OR GAIN WEIGHT.
Breakfast and Lunch should include both protein and approved vegetables or
salads. You need the fiber in the approved vegetables and salads for
comfort and the proper functioning of your body. Don't skimp on them. One
to two cups per meal is good. If you don't feel hunger at normal breakfast
or lunch time, you may compromise and eliminate one meal or postpone it. Do
this only if you're truly not hungry. You may substitute a snack for a meal
if you prefer.
MEAT & POULTRY
bacon; beef; cheeseburger (no bun); chicken; chicken wings; corned beef;
dried beef; duck; frankfurters (all meat); ham; hamburgers (no bun); lamb;
liver (chicken only); luncheon meats (no sugars or fillers); pastrami; pork;
sausages (no sugars or fillers); smoked turkey; tofu; turkey; turkey wings;
veal.
----------------------------------------------------------------------------
-----------------------
FISH & SHELLFISH
bass; bluefish; clams; cod; crabmeat (real thing); flounder; haddock;
halibut; lobster; mackerel; oysters; perch; salmon (any type); sardines;
scallops; smelt; sole; sturgeon; swordfish; trout; tuna
----------------------------------------------------------------------------
-----------------------
FATS, OIL, & DRESSINGS
*1 to 2 tablespoons*
butter or margarine; corn oil; mayonnaise (real only); olive oil; peanut
oil; safflower oil; sesame oil; sunflower oil; soybean oil; vegetable oil;
prepared salad dressing (low-cal is high in carbs and sugar)
----------------------------------------------------------------------------
-----------------------
EGGS & DAIRY
*choose low-fat if possible*
cream/milk...2 oz.; cheese...2 oz.; cottage cheese...1/2 cup; two eggs...can
fry; eggs/1 oz. cheese omelet; these cheeses: american; blue; brie;
camembert; cheddar; colby; cottage, regular or low-fat; cream cheese; edam;
feta; gouda; gruyere; havarti; hot pepper cheese; jarlsberg; monterey jack;
mozzarella; muenster; parmesan; processed cheese food or spread; provolone;
ricotta (regular not skim); romano; string.
----------------------------------------------------------------------------
------------------------
VEGETABLES, SALADS
*1 to 2 cups each meal*
alfalfa sprouts; arugula; asparagus; bamboo shoots; beans...snap,green,wax);
bean sprouts; cabbage...all kinds; capers; cauliflower; celery; collard
greens; cucumbers; dill pickles; eggplant; endive; fennel; kale; kohlrabi;
lettuce; mushrooms; mustard greens; okra; onions...2 tbs.; parsley; peppers;
radishes; scallions; spinach; squash...summer only; tomatoes...1/2 raw;
turnip greens; turnips; watercress; zucchini.
----------------------------------------------------------------------------
------------------------
BEVERAGES
you may drink unlimited quantities of plain water; carbonated water;
seltzer; diet soda; club soda; black coffee; tea.
drink PLENTY of water ... at least 6 glasses DAILY! save juice, dessert,
fruit, and all other foods for your carbohydrate meal.
--
§Greenings from
http://www.endor.com/~poppy/index.html