The Low Glycemic / Low Carb Lifestyle

I’ve been asked about my lifestyle and way I eat. Because of this, I’ve put together a little information to share with you.

My husband had a friend who was a patient of one of the authors of Sugar Busters (Dr. Bethea, the cardiologist). After learning about the positive changes in his friend's health, Tom wanted to try the diet. I laughed. The diet sounded crazy. After all, at the time, everyone knew that fat-free was the way to go. (I had lost some weight on a fat-free diet, but after several months of staying on the fat-free diet, I gained back the amount of weight I had lost plus about 5 more pounds.)

Tom gave me the book Sugar Busters to read. It was interesting and seemed to make sense, so I agreed to give it a try. Tom lost weight immediately (of course), and after about a month, his triglycerides were down. They eventually dropped more than 100 points! It took longer for me to see the weight loss, but I stayed with it and did gradually go in the right direction. My then-college aged daughter lost 30 pounds in just a few months. Needless to say, I became a believer. I learned as much as I could, did some research at Medical College of Virginia’s library, searched the Internet and gleaned as much information as I could about the glycemic index and low carb diets. I discovered Dr. Atkins and Barry Sears. I learned that being on a low glycemic diet forces you to eat healthier foods with more fiber and healthy fats.

I have been on a low glycemic diet since 1997. It is not a fast way to lose weight, but it is a healthy, gradual way to lose and keep the weight off once it is lost. To be effective, it must be a lifestyle, not a diet. I am by no means “skinny”, but am a healthy size (6-8). I was pushing a size 12 before I started the diet. I’m only five feet tall, so every pound is really obvious and makes a difference in the way my clothes fit. I lost about 8 pounds the first 6 months of staying on a low glycemic diet. I have lost another two pounds since then – definitely the right direction. I believe I have arrived at the weight I should be. Best of all, my energy level is better than it was when I started this new lifestyle.

As requested, here is a general outline of my “lifestyle”.

Breakfast:
I always start the day with protein. For the most part, I eat one or two eggs and occasionally a piece of whole grain toast with butter. If I am in a hurry, I’ll have a piece of cheese toast or peanut butter on whole grain bread. I nearly always drink water or green tea. On weekends, I’ll cook sausage or bacon to go with the eggs. Every now and then, I’ll pop a Vans whole-grain waffle in the toaster or make high protein pancakes, add butter and a drop of agave syrup in addition to the eggs.

Lunch:
Deli meat rolled up with sliced cheese and avocado; chicken salad; grilled cheese, egg salad or meat sandwich with whole grain bread; soup that contains protein (like dried beans, chicken, beef or cheese); boiled eggs; or leftovers.

Dinner:
Usually a meat entrée with a double portion of green vegetables; sometimes I’ll have half of a sweet potato with butter. In the winter I also make protein-based soups like the ones on shakeoffthesugar.net. Very rarely, I’ll make a high fiber cornbread to go with the soup.

Snacks:
Temperate fruits like an apple, a peach or mango, dried sugar-free cherries, half of an avocado; cheese, a handful of nuts, nut butter on a whole grain cracker, part of a 70% chocolate bar dipped in peanut butter, celery with cheese spread; a low carb cookie with a cup of green tea or a glass of water; or a small portion of a low glycemic dessert (like the ones on the site and in the Shake Off the Sugar Cookbook). Low carb bars are a staple in our house. When I run errands or travel, I toss one in my purse to keep the fast food urges at bay. Fast food is a killer!

Beverages:
I drink water almost exclusively and even take bottled water in my car to avoid temptation. I probably drink the prescribed eight glasses daily. In the mornings I sometimes have half a glass of apple cider or grapefruit juice; sometimes I’ll add cranberry nectar to the juice. In the warmer months I tend to brew flavored, unsweetened green or white tea and keep it in the fridge. I will also have a glass of red wine occasionally, with food. I often have a cup of green tea during the day.

Exercise:
I do yoga several times a week, walk regularly, and play some golf during nice weather. I used to play a lot of tennis, but have not done so during the past few years.

Additional Comments:
Other members of my family can eat normal (½ cup – 1 cup) portions of whole grain pasta and pastas made from hard wheat (semolina and durham), but I have to limit myself to about ¼ cup or the scales are up the next day. When I cook spaghetti and similar dishes, I eat more of the protein and usually make a side dish of broccoli, green beans, or spinach or have a green salad using dark leafy greens. I also have to limit the amount of whole grain bread I eat, although I think it is important to include grains in the diet.

Although I have reached the dreaded menopause, I do not take estrogen. Several years ago, my doctor put me on the lowest dose of natural estrogen. I gained 5 pounds in 7 days. Yikes!! I immediately stopped taking the stuff and decided to use progesterone cream for the symptoms. This works so much better for me. It did take months to get those 5 pounds off. I have since learned that hormones do make it more difficult to get insulin (therefore weight) under control. Not easy for us women! Certain drugs and medications can also elevate your insulin. This is something to discuss with your doctor, if you think it is a problem for you.

My worst fall from the diet was on a Caribbean vacation two years ago. I thought I was being pretty good and ate low glycemic foods for my meals, but those daily pina-coladas and tropical fruit on the beach did me in. Yikes, again! I’ll never do that again! I was five pounds heavier when I came home. It took several months to get it off. I now stick to sparkling water. My research has shown me that once your blood sugar is raised, it can take up to 8 hours to return to normal. Anything eaten within that time is probably stored as fat, low glycemic or not.

The best thing I can add is to be in touch with your own body and be aware of how you react to certain foods. If you notice a food that is a problem for you, like pasta is for me, one that makes the scales go up the next day, then eliminate or cut back on that food. You will find wonderful food choices on a low glycemic or low carbohydrate diet. It is well worth the effort to make the lifestyle changes.

If you have questions, please feel free to contact me: Click to email Lynn