If you have found that your body is sensitive to carbohydrates, or suspect that you might be, try our Low Carb Plan. If you are often intensely hungry (especially in late afternoon) or have a strong urge to eat even when you are not hungry, or crave sugar daily, your body may need a temporary break from carbohydrates.
The weight loss plan is simple: reduce your carb intake and lose weight. We recommend beginning with 4 Low Carb Days (Low Carb Breakfast, Lunch, Dinner, with snacks as needed & dessert). You should consume less than 20 grams of carbs for your whole day. Note how you feel. Many people notice a rapid weight loss and feel lighter, less bloated, and have more energy. If you feel good on a total Low Carb Plan, you can continue with it, but give yourself at least 1 day a week where you eat carbs unrestricted.
If you find yourself feeling tired or simply not enjoying your food choices, eat one higher carb meal and dessert a day (or switch to one of our other eating plans). For most people, eating 2 low carb meals and 2 low carb snacks a day with a normal 3rd meal and dessert will induce weight loss while still providing your body with the carbohydrates and glucose it needs. This seems to be the easiest diet (while still being effective) for our clients. Breakfast, Lunch & Snacks are mainly meat, eggs, cheese, low carb veggies & salad (using our Low & No Carb Recipes for variety) and a dinner and dessert of your choice (NOT from the Low & No Carb Recipes) allows you not to feel deprived, gives your body the energy it needs from carbohydrates and glucose, and you can still maintain weight loss.
A temporary total Low Carb Plan is a good balance to the high carbohydrate diets many of us have been on. However, it is not recommended for long term use. Your body (especially your brain and your muscles) need the glucose that carbohydrates provide for energy and mental clarity. For every 2 months that you follow a low carb plan, you should give yourself at least 1 week of unrestricted carbs. Once you have achieved your weight loss goals, you should simply follow what feels good to you. Whether this be switching to one of our other plans, or simply having 1 Low Carb meal a day (breakfast is a good choice; it cuts down your cravings for the day).
You'll want to find a natural way to connect with food. Cutting out carbs is definitely effective for weight loss, and for many people they don't find counting carbs as taxing as counting calories or fat grams. Still, the best way is to be at peace with your diet and not have any stress about your food choices.
Regardless of which eating plan you choose, you should really listen to your body and practice mindful eating so that you will choose foods that properly nourish your body. When you eat, take the time to be present in the moment. Practice mindfulness at each meal and with each bite. Take note of the flavors, enjoy your food, and appreciate the nourishment that it gives to your body. Prepare your meals carefully and with love. Take time to make a pleasing presentation and eat in a spirit of peace and thankfulness.
Vegetarian Low Carb
It is possible for vegetarians to follow a low carb diet, but your food choices are much more restricted than a meat eaters. You basically restrict yourself to eggs, cheese, and low carb foods like low carb dairy products (like cream, butter, sour cream, etc) and no and low carb vegetables (like cauliflower, tomatoes, olives, lettuce). Breakfast could be something like an omelette and lunch could be a big salad with tomatoes, olives and an oily, high fat (but low or no carb) salad dressing and lots of cheese (try broiled goat cheese; see Lunch Recipe #27). Most of our lunch and dinner recipes include meat, but many of our breakfast recipes can be modified and almost all of our desserts are vegetarian.
It is tough for a vegetarian to eat a completely low carb diet, all day long. However, most people will lose weight while they continue to get the carbohydrates they need for energy (carbs are also essential for good kidney & brain function) only eating two meals a day that are low carb and having a more standard dinner (be sure to include a protein, something like tofu). For people who are sensitive to carbs (carbs set off cravings and increase appetite), having one carb meal a day usually works, because your body only has one insulin spike a day.
Protein and Fat
If you restrict calories, fat or protein in an effort to lose weight, your metabolism will slow down and your body will become insulin resistant which results in increased fat storage (as well as serious health problems such as hypertension and diabetes).
It is important to consume protein and fat every day, and ideally at every meal. It is a myth that fat in food is converted into body fat more easily than protein or carbohydrates.
Healthy fats are necessary for your body as they provide essential fatty acids. Fat also satiates your appetite, so that you eat less. Choose healthy fats such as olive oil, flaxseed oil, sesame oil, canola oil and fat found naturally in nuts, avocadoes and olives. Limit transfats that are hydrogenated or partially hydrogenated such as shortening, margarine and fried foods.
Protein is necessary for amino acids and also helps to sustain your energy, stabilize your blood sugar and eliminate food cravings. It also stimulates production of glucagon which helps your body burn stored body fat.
- Drink water throughout the day.
- Consider eating at least one raw salad a day.
- Say a blessing before each meal - whether aloud or in silence.
- Eat mindfully and slowly.
- Listen to your body.
It is more important to commit yourself to regular yoga practice and meditation than to modify your diet. As the effects of yoga and meditation take root, you will find your cravings and appetite naturally diminish.
215 Low & No Carb Recipes