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Is a low carb diet right for you?
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Low carb diets are not for everyone. Many would disagree with this, and most low carbers feel that this is the healthiest way of eating, but many people just can't stick with a low carb plan, or don't do as well as others.
If you have most of your weight around your middle....the so-called "apple" shape, low carb is probably the best choice for you. A too-high carb intake causes you to gain weight around your middle....a classic sign of existing or impending insulin resistance and/or diabetes. Many people in middle age are now finding they are gaining in their middle....and it's because the body is becoming more insulin resistant. Many would not even be considered overweight, but they have that belly they can't seem to get rid of. Lowering carb intake will usually greatly improve or even banish the weight around the middle.
If you find you are always hungry on a "healthy" diet, you may want to consider low carb. Many people, following a low fat "healthy" diet find they are hungry within 2 hours of a meal! This is because most low fat diets are high in carbohydrate and these carbs are being metabolized too quickly. Rapid metabolism of carbs leads to high blood sugar which then leads to high insulin levels, which then leads to low blood sugar levels, which causes the hunger! Increasing protein and fat intake while cutting out carbohydrates often leads to feeling fuller after a meal and having that fullness last longer!
If you "can't live without" your bread, potatoes, cereals, etc you might have a hard time sticking to a low carb plan....but that might be the very best plan for you!! Most people that crave bread, potatoes, etc are actually craving sugar/glucose. As virtually all non-fiber carbs are converted to glucose it makes sense that they would crave these foods!
If you have a "sweet tooth" and find it hard to say no to sweets, candies, etc...or you can't stop at "just a taste'....again, you might find it hard to start, but low carb is probably the best plan for you. The initial stage of many low carb plans is designed to get you off not only sugar, but also sweet taste and many find that after the first few days their desire for sweets is gone or greatly diminished.
Try a little experiment. Day 1 have a "healthy" low fat breakfast. Here is 1 recommendation: 1/2 pear, 1/2c 1% cottage cheese, 2 slices whole wheat bread, and 2 tsp margarine. Note what time you eat and what time you start to feel hungry again. (Calories: 381, Carb: 50g, Fat: 13g, Protein: 20g). (If you have a blood glucose monitor, check your blood sugar levels every 1/2 hour) Now on day 2 have a low carb breakfast: 2 large eggs scrambled, 3 link sausage (NO sugar added!), 2 slices tomato with 1 tsp olive oil drizzled on them. Again note what time you eat and what time you start to feel hungry again (Calories: 347, Carb: 5g, Fat: 28g, Protein: 19g) Less calories, but higher in fat and lower in carb! (Adding a 3rd egg with be even more filling!)
Or try this for lunch: Pita with egg, celery and mayonnaise, and pretzels (1 small whole wheat pita with 1 large hard cooked egg, 2 stalks celery and 1/2 tablespoon low fat mayo along with 3/4oz pretzels (Calories: 274 Carb: 39, Fat: 9, Protein: 12. On day 2 try this: a large chicken Caesar salad made with 4 ounces cooked chicken breast, 1 cup romaine lettuce, 2 T full fat salad dressing and 1T grated parmesan cheese (NO croutons!). (Calories: 320 Carb: 5, Fat: 15, Protein: 31) Again, make note of when you eat each meal and when you start to get hungry again.
If you find the day 2 meals fill you up more and keeps you full longer, you might want to consider low carb!
A note of caution. If you have weight gain around your middle along with high BP, high cholesterol levels, etc you probably have metabolic syndrome. If you have been told this and take ANY medications for blood pressure, blood sugar, etc you MUST consult with your physician before starting a low carb plan! Low carb is known to decrease both BP and blood glucose levels, so your meds may need to be adjusted and you will need your physician's assistance in doing this! If you have any chronic condition or are on any medications it is always a good idea to get your doctor's approval before starting any weight loss program, but with low carb and these medications it is especially important.
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