Are you looking for weight loss success stories to inspire you? Find out how I lost 29 lbs in six months on a low carb diet without increasing exercise levels.
In May, 2008 I quit smoking. Over the next six months I gained 45 lbs (20 kg) because I switched one hand to mouth habit (smoking) with another (eating). The worst time was when I was at my computer. That was always when I smoked most. Unfortunately, when I quit smoking, the urge to put something in my mouth didn't go away. Consequently I started consuming candy, sweets and snack foods at the computer.
Protein Low Carb
In the last seven months I have successfully lost 29 lb (13 kg) without increasing exercise levels beyond the 3 miles per day that I walk on average. This equates to almost one pound per week. I achieved this with a low carb diet, or more precisely a reduced carbohydrate diet.
However, the utilize a low carb diet (or reduced carb diet) there are a few things you need to know.
Food consists of three types of calories:
Carbohydrates Fat Protein
Reducing your carbohydrate intake too much can be unhealthy. The reason for this is because carbohydrates provide most of our energy requirements. Carbohydrates are easiest for us to digest. Consuming insufficient carbohydrates means that the body can run out of energy. Because fat and protein are no so readily digested and absorbed there can be a period in which the body does not receive sufficient energy. This can result in an individual becoming light headed and can even result in a loss of consciousness... imagine if that happened while you were driving? Not good!
In general it is recommended that approximately 50% of our calories come from carbohydrates, about 25% from fats, and approximately 25% from protein. The average person requires around 2,300 calories per day, though this figure differs according to weight and activity levels. To calculate the amount of each component required it helps to understand that one gram of carbohydrates contains around four calories, one gram of protein contains around four calories and one gram of fat contains around nine calories. This means that based on the average, a person requires 10 oz (285g) of carbohydrate, 5 oz (145g) of protein and 2.25 oz (64g) of fat per day.
It is recommended that you NOT reduce your carbohydrate intake by more than 33%.
The second thing to take into account is the fact that there are two types of carbohydrates: Simple carbohydrates and complex carbohydrates. But what are they?
Simple carbohydrate definition: Simple carbohydrates are those carbohydrates most readily converted to glucose ready for absorption and conversion into energy by the body. Sources of simple carbohydrates include sugar, candy, sweets, all baked goods made with white flour like cakes, biscuits and white bread, pasta made with white flour, non-diet soda and many packaged cereals.
Complex carbohydrate definition: Refers to carbohydrate derived from starch and fiber. Complex carbohydrates are released relatively slowly into the bloodstream which prevents spikes or sudden increases in blood glucose levels. Sources of complex carbohydrate include fruit, vegetables, whole grains, brown rice and oatmeal. The main thing to remember is that the closer you get to nature, the healthier it is.
To achieve my weight loss I reduced my carbohydrate intake. The carbohydrates I chose to reduce included mostly simple and processed carbohydrates including sugar (and products containing sugar), baked products made with white flour like cakes, biscuits, pasta and white bread, white rice and potatoes. I general I reduced consumption of these products by 50% but increased consumption of fruit, vegetables and whole grains (complex carbohydrates) in order to provide sufficient carbohydrates and also increased protein intake to satisfy hunger.
Here are a few tips to cut carbohydrates or replace them with complex carbohydrates:
Instead of using sugar in coffee etc, use either artificial sweeteners or Stevia powder If you must drink soda, at least drink diet soda. At meals cut down your potato, pasta or rice serve by half... you can add extra vegetables if you like Eat whole grain bread and pasta and brown rice... the fiber will slow digestion and satisfy hunger for longer Substitute thin rice cakes for bread (the ones that are about 3 1/2" wide and 1/4" thick) as this provides about half the carbs. Increase consumption of fresh fruit and vegetables. If you love candy and sweets, try sugarless varieties like wrigleys extra gum, satisfies the craving without loading up on calories.
I hope you've been inspired by my weight loss success story. Perhaps losing weight could be easier than you think on a low carb diet.
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