The book I am reading.

[Dayanira]

All the tips and advices that I'm about to post come from the book "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross. I'll do it as legally as possible so I don't get in trouble with copy rights. And of course I won't post/quote the whole book, I'll post from the "No Backtracking" section, which is very similar to our "Life After the Diet (Maintenance)" with Dr. Cohen.

By doing this, I'm not saying that this book/programme is better then 1 Personal Diet of Dr. Cohen, no, no, no, no, no! This is just another tool for maintainers that we can hang on to. It should be used as a reference to help us in maintenance.

"No Backtracking principles"
This is a plan for life. You will carefully reintroduce certain carbohydrates into your diet - and find the balance that maintains your weight and keeps you feeling trim. This crucial phase will allow you to:
Establish the carbohydrate levels that you can eat in order to remain slim and supply you energy requirements.
Break totally with bad habits made in the past.
Never return to yo-yo dieting.
Find a healthy attitude to food and a viable eating plan for the rest of your life.

"No Backtracking rules"
During this phase you need to:
Increase you daily carb intake by no more than 10g (1/2oz) each week.
Add new foods one at a time.
Eliminate a new food if it provokes weight gain' a return of physical symptoms lost during the Fast-Track Plan(*), increased appetite, cravings or water retention.
Drop back to the next-lowest level of carbohydrate intake if you gain weight.
Carry on eating adequate amounts of healthy fats and lean protein at every meal to ensure a balanced diet.
Continue to take vitamin and mineral supplements regularly, drink masses of water and, of course, exercise regularly.
(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 88)

(*) The "Fast-Track Plan" is referring to it's very similar to Dr Cohen's 1st plan or Plan A as some of you refer to the 1st phase of the 1PD.

[Dayanira]

"Try some of these tricks to keep your carbohydrates at a moderate, healthy level:
Opt for rye bread, oatcakes and rye crackers instead of wheat base bread. Even if you are not wheat-intolerant, it is worth considering this.
Eat fruit 20 minutes before eating anything else, not afterwards. Fruit takes less time to digest, but if eaten on top of a heavy meal, can cause bloating.
If you are going to drink alcohol, choose dry white wine or, even better, red, which contains flavonoids with antioxidants and anti-platelet properties thought to reduce deaths from coronary artery disease. If you have managed to kick the alcohol habit, opt for grape juice, which contains flavonoids similar to those in red wine.
Mix sweet potato with cauliflower as a mash or puree to go with roast chicken. The aim is to mix a high GI vegetable with a low one, to reduce the total carbohydrate level.
When making a rice dish such as risotto, reverse your ratio of vegetables to rice: add a little rice to a heap of vegetables. And try grating raw vegetables such as carrots and courgettes into the dish at the last moment - it adds texture and you get the benefit of all those raw phytonutrients.

(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 89)

[Sharon]

Ta For the tips.

[Dayanira]

I personally believe that the key for weight management rests bellow. We maintainers should read it and put into action carefully. So here it goes...

"If you are trying to maintain and stabilize your weight at a certain level, then you need to be able to calculate exactly how much fat, protein and carbohydrate you should be eating each day. The following boxes give you all the information you need to work out your daily requirements for fat, protein and carbohydrates.

Daily calorific intake
To work out your ideal caily calorific intake, multiply your weight in pounds x 10 if you are quite sedentary or 15 if you are more active.

For example, if you weigh 154lb (70kg) and don't exercise, you should stabilize at around 1,540 kilocalories per day; if you are quite active, then you will need to take in around 2,310 kilocalories. Athletes and very activie people will usually need to take in even more calories in order to remain balanced.

Daily protein requirements
Protein provides 4 kilocalories per gram and your daily protein requirement depends upon your current level of body fat. To calculate how many grams of protein you should eat each day follow the equation bellow and refer to the table below for your physical activity factor:
Weight in kilograms x % body fat = total body-fat weight (Weight in pounds divided by 2.2 x % body fat = total body fat weight)

Weight in kilograms - total body-fat weight = lean body mass (Weight in pounds divided by 2.2 - total body fat = lean body mass)

Lean body mass x 2.2 x physical activity factor = grams of protein per day

Total daily protein requirement in grams x 4 = daily kilocalories that should come from protein

=============================

Physical activity factor
Sedentary = 0.5
Light (walks occasionally) = 0.6
Moderate (30 minutes 3 times per week) = 0.7
Active (1 hour 5 times per week) = 0.8
Very Active (2 hours 5 times per week) = 0.9
Body-building (heavy training twice a day, 5 times per week) = 1

(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 90)

[Dayanira]

"Daily fat requierements
To work out your fat requirements, you need to know that fat provides 9 kilocalories per gram and that 30 per cent of your daily calorific intake should come from fat. To work out how many grams of fat you should eat each day you need to make the following calculations:

Daily calorific intake x 30 per cent = daily kilocalories that should come from fat

Daily kilocalories that should come from fat / (divided by) 9 = total daily fat requirement in grams

Daily carbohydrate requirements
Carbohydrates provide 4 kilocalories per gram. To work out how many grams of carbohydrate you should eat each day you need to make the following calculations:

Daily calorific intake - daily kilocalories that should come from fat and protein = daily kilocalories that should come from carbohydrate

Daily kilocalories that should come from carbohydrate / (divided by) 4 = grams of carbohydrate per day.

Adjusting your diet ratio to suit you
This ratio of protein to carbohydrates may not, of course, be perfect for you. If you feel happier on a more equal ratio of protein to carbohydrates, then add the amounts of protein and carbohydrates together and divide them by two. You will have to experiment until you find a level with which you feel comfortable, and which keeps you feeling slim and energized".

(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 91)

[Ms. CrackerHead]

Thanks for posting this information! This is exactly what I needed to help me understand maintenance in a low carb world!!!:) And there is even advice regarding how to adjust calories for exercise, can you believe that?!? I love it.

[Key]

Thanks to you, I just ordered this book. Thanks for posting, Dayanira!

[Dayanira]

Key,
This book even includes recipes with how much fat, protein and carbs each one has! So we can do the maths for every day. I've had this book for 3 or 4 years and this is the first time I can REALLY understand it.



There are a couple of more things that I'll post from the book, but it's worth to buy it and keep it on our night table.

Ms C,
I think when we eat carbs we HAVE TO count calories and do exercises.

I'm soooo glad you are finding tips from this book useful!

Dayanira

[Dayanira]

"GUIDELINES FOR LIFE"
Keys to long-term dietary success
Kiss goodbye to refines and high GI carbs.
Go for natural and organic foods whenever possible.
Aim for maximum fibre, by eating as many as possible of your fruit and vegetables raw.
Don't touch soft drinks, alcohol and fruit juices, especially on the Fast Track Plan (This is like Dr. Cohen's 1st Plan) reintroduce alcohol in moderation on the Keep on tracking Plan (Dr Cohen's Refeed Plan).
Rev up your intake of omega-3 fatty acids from fish and flaxseed oil.
Banish vegetable oils and hydrogenated fats - switch instead to cold-pressed olive oil.
Include protein at all meals, and snacks that are rich in omega-6 fatty acids.
Take absolutely no trans fats - so no deep fried food, margarines and processed junk food.
Remember to take your supplements for optimum health.
Keep on exercising (both aerobics and resistance training) at least four days per week.
(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 92)

[Key]

I read a blurb from Michael Pollen's new book (I love this guy): "Food Rules, An Eater's Manual". One of the rules is "avoid foods you see advertised on television".

[Sharon]

I like this rule - cos when do you ever see healthy food advertised on TV
(maybe we have one grey exception where it is advertising the use of free range eggs - but it is a McDonalds advert )

[Dayanira]

I think this is useful information for maintainers when eating out:

Eating out
You don't have to be a hermit just because you are on a diet, but try not to go somewhere that is 'carboholic' heaven, such as a pizza - and - pasta restaurant or fast-food outlet. Most restaurants are fine - it's just a case of knowing what to pick and keeping temptation at bay.

Good restaurant choices
Italian Restaurant
Starters: Antipasto plate, grilled calamari, prawns in garlic, porsciutto with Parmesan, carpaccio
Main courses: Grilled chicken, fish, steak veal cutlets, chicken piccata
Vegetables: Salad, courgettes, aubergines, peppers

Indian Restaurant
Starters: Chicken tikka, tandoori chicken or prawns
Main courses: Most curries with meat or fish, but no potato or rice; spinach with paneer
Vegetables: Cucumber raita, salad

Chinese Restaurant - Ask for no sugar and monosodium glutamate in sauces
Starters: Chicken or prawn satay
Main courses: Steamed fish, Peking duck withough pancakes
Vegetables: Stir-fries with snow peas, ginger, bean sprouts, bok choy

(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 93)

[Dayanira]

Eating out (continuation)
You don't have to be a hermit just because you are on a diet, but try not to go somewhere that is 'carboholic' heaven, such as a pizza - and - pasta restaurant or fast-food outlet. Most restaurants are fine - it's just a case of knowing what to pick and keeping temptation at bay.
Good restaurant choices
Japanese Resturant
Starters: Sashimi (raw fish), miso soup
Main courses: Meat or fish teppenyaki, tofu
Vegetables: Grilled vegetables - no souce
Spanish Restaurant
Starters: Gazpacho, mushrooms in garlic, fresh anchovies, prawns, scallops wrapped in bacon
Main courses: Grilled fish, squid, meat
Vegetables: Salads, green beans with garlic
Thai Restaurant Ask for no sugar in sauces
Starters: Tom Ka Khai (chicken soup with coconut, or ask for it to be made with prawns)
Main courses: Most curries made with coconut and fresh Thai curry pastes
Vegetables: Amazing salads with a spicy kick - watch out for added noodles
French Restaurant
Starters: Asparagus with hollandaise sauce, steamed mussels, oysters
Main Courses: Poached salmon, bouillabaisse, chicken, grilled steak or lamb
Vegetalbes: Mixed vegetables or salade verte
Greek Restaurant
Starters: Olives, tzatziki with crudités
Main Courses: Souvla, Kleftiko, chicken kebabs
Vegetables: Greek salad with feta
(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 93)

[Ms. CrackerHead]

This will come in handy for when I have to go out!! Thanks!

[Dayanira]

I just wonder why Dr. C didn't give us a guidance like this for maintenance. That maintenance guide is falling short...

[Dayanira]

This information is not only useful for Maintainers but for EVERYBODY!!! Read on...!

The link between carbohydrates and insulin resistance.

The hormone insulin plays a major role in the metabolism of carbohydrates and their conversion to energy in the body. When you eat carbohydrates, they are converted into glucose in the bloodstream, which triggers the release of insulin. This virtually escorts the glucose to the body's cells, where it can be used as energy. If there is too much glucose, the insulin turns it into glycogen, which is stored in your muscles and liver ready to be converted back to glucose when it is needed.

However, in the high-refined 'carb' world in which we live, we often have too much glucose floating around in the bloodstream, and then insulin converts it to fat. And our body cells may become so flooded with insulin that they cease to be responsive to it. so the pancreas keeps producing more and more insulin in an attempt to get energy to your cells this is known as 'insulin resistence'.

Over a period or time, less and less glucose gets used as energy, and more and more gets laid down as fat. Since insulin also sends messages to the brain to tell you that you are hungry, more and more insulin means increasing cravings for carb-laden food.

The only people who are benefiting from refined foods are:
The dentists who have to patach up your decaying teeth
The pharmaceutical comopanies who have to sell you drugs to sort out the symptoms of your ailing immune system and your susceptibility to chronic and degenerative disease
The food manufacterers, who are only really interested in profit.

If you add to this a high intake of caffeine, alcohol, smoking and a lack of exercise, they you will amost certainly be taking a wobbly walk down the road of ill health.

ARE YOU INSULIN-RESISTANT?
These symptoms can all be indicative of unstable blood-sugar levels:
Fatigue
Mood swings
Brain fog and an inability to function at your best
A craving for carbohydrates, followed by a feeling of bloatedness, and dizziness after eating them
Constant hunger
Continual yo-yo dieting, without ever shifting excess fat.
If many of these symptoms apply to you, then it is time to go into dietary 'rehab'. It sounds as if you are a carbohydrate junkie.


(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 17-18)

[Key]

I have lived a life of insulin ignorance! The more I learn about it the more I feel like I will be able to handle maintenance. Thanks, Dayanira.

[Sharon]

You are doing fantastic Key keep up the great work, and keeping in touch by this forum really helps with the maintenance, especially with people like Dayinara starting such a great thread - thanks Dayanira.
Cohen - after talking to my sister in law who is loosing through a clinic - says once you loose that's it also, the weight loose aspect is there only there role, I suppose if you do do fail and have to sign up again its more $ in their pocket - cinical me.
So when you finish that is when our journey to understand our bodies and our minds really begins - and it IS hard on your own.

[Dayanira]

Is it enough just to cut out refined carbohydrates?
Totally banishing all things processed and adopting a healthier diet based on fresh produce is a definite start, but if you have a weight problem linked to insulin resistance, it may not be enough, because if you are still eating a diet that is too high in the wrong sort of carbohydrates - coupled with not eating enough protein or fat to slow down the rate at which these excessive carbs are hitting your blood-sugar levels - you will still have problems. A low-fat/high carb diet can give you a nasty shock every time you jump on the scales.

The thing to remember is that all carbohydrates have an effect on your blood sugar, and every gram of carbohydrate consumed is equal to one gram of glucose in your bloodstream. So if you are eating more than your body can burn for energy, or can safely store as glycogen in the liver, the rest will be turned to fat.

The key factor in balancing blood-sugar levels and banishing the symptoms of insulin resistance is controlling your intake of carbohydrates. In order to do to this effectively you need to know which ones have the greatest impact on your blood sugar and which do not.
Initially, this will need a little time and effort on your part as you learn about the different sorts of carbohydrates. You may find that the changes you have to make to your diet are quite drastic, but before long - as you start to feel and look better - you will be amazed at how little you miss the wrong kinds of carbohhydrates such as processed and sugary foods. You won't feel the need to pile your plate high with potatoes and pasta, because your newly balanced blood sugar levels won't be crying out for a carbohydrate fix.

THE EMPTY CALORIES OF REFINED CARBOHYDRATES
Have a quick look through the following list and see if it rings any alarm bells. If your diet includes a large proportion of these foods, don't just curb them - cut them out altogether.
White bread and bread products
White rice
Refined sugar
Salt
Fizzy drinks
Bottled cordials and juice 'drinks'
Sweets
Chocolate
Margarine
Sweet biscuits and cakes
Crisps and salted nuts
Canned fruit and vegetables
Processed meat products, such as burgers and sausages
Sugary cereals
Sweet-fruit low-fat yogurts
Ice cream and ice lollies
White pasta
Pre-packaged convenience meals
Sauces and gravy mixes
Take-out foods, such as pizza and Chinese meals

(From the book: "Curb the Carb -The safer way to diet, the healthy low-carbohydrate weight loss programme" by Amanda Cross, pg 18-19)