What a Low Carb/Good Starch Eating "Way of Life" Can Do!

by Nina
(Redondo Beach, CA)

Nina Before and After!

Wow - I finally found "the answer." Thank goodness!! I have battled my whole life with weight - going up and down at least 6 times since my early 20's, from the low 100's up even to 200 once at my highest point! - I'm now 53. I felt caught in a trap of "eat less, and the metabolism slows even more!" - a trap I didn't know how to get out of. Finally in June 2008, at 189 lbs. and barely 5'3", I said - "Enough. I have to try a NEW APPROACH and I have to want it SO BADLY that NOTHING, but NOTHING, will stop me from achieving my goal." I knew it would have to be an eating plan for LIFE, though - that there was "no going back" this time. And I couldn't be hungry a lot and still do it - it had to be a diet that didn't really feel like a diet, had to be able to EAT, or I knew I'd never stay on it, just like so many times before. It had to be done DIFFERENTLY, & it had to be the right plan for ME.

IF I were a celebrity, I would be making a lot of money right about now, because my book - even if "ghost-written" - would be flying off the shelves! No, I don't have a book; but I would if I were a celebrity, you can bet. You see - people frequently ask me how I did it, and that's why I know it is a BIG DEAL.

Just to mention something about exercise - the truth is that I don't do a lot of cardio, and need to do more - now I can do it, though, whereas before, I couldn't run or even jog at all! I'm adding cardio as time permits, now that I've lost weight. I've been doing a lot of calisthenics and strength training for the past 2 years now, and that has helped me to look more fit than if I had just lost the weight without doing any toning. Still have a long way to go on the toning front, but - as far as the weight loss, I've gone from 189 to 145 (ladies' sz. 8) in 8 months and am SOOOO GLAD I stuck it out/saw it through.

THIS IS THE OUTLINE OF WHAT I DID. The key was getting into a "hunter-gatherer" mentality which meant cutting bad carbs, sugar, and salt, in that order. Remember how it was centuries ago? The hunter-gatherers didn't have the kind of junky choices we have now! I got into that frame of mind - at least to a degree.

a) I started from scratch, building foods into the diet rather than looking at what I couldn't/could no longer eat;
b) Found a good nutritionist/diet specialist who helped me add to and improve upon the plan I had already started, and whom I saw about every 6 weeks for 5 months - he had me try and use 1500 calories/day as a guide;
c) came up with affirmations that I wrote down and looked at daily, and even said to myself often, such as a couple of key acronyms I invented: ELASPED, don't ELAFSAD! - meaning Eat Like A Slim Person - Every Day, don't Eat Like a Fat Slob - Any Day!!...This was my favorite thing to say to myself each day; and
d) Simplified my diet by choosing only foods from several key groups - protein, vegetables, and fruits - and mixing and matching them in different combinations and with only a few tasty but low-calorie condiments to make the eating experience remain interesting.

By the way - you can eat out whenever you want, even have fast food - as long as you know WHAT to choose and how to substitute (restaurants will do this, no prob)!!

These are the foods I CHOSE, and continue mixing and matching (and will for life!):

a) Animal proteins (but no processed meats) - includes beef (& burger meat), chicken, pork, and fish, including sashimi (turkey is OK but is saltier);
b) Green vegetables and lettuce greens, tomatoes, and onions (and beets if you like those!) - includes "night" vegetables like bell peppers, zucchini, and eggplant;
c) Eggs;
d) Cheese, in particular, part-skim mozzarella;
e) Black and pinto beans (NOT refried beans!);
f) Nuts, especially jarred unsalted, roasted peanuts - my MAINSTAY as a snack as it turned out!,
g) Peanut butter (I know, I know, scary, maybe, because of the recalls - but, nothing has happened to me yet!);
h) Avocados,
i) All the berries, oranges & apples;
j) Non-fat PLAIN yogurt; and
k) Mustard, salsa/hot sauce, & vinaigrette dressing.

For a treat, a few times a week: one medium oatmeal cookie, OR 1/2 a dark chocolate bar!! You can also have a tablespoon of jam, with your peanut butter!

Here are foods I did NOT incorporate after "wiping my slate clean": The "white starches" - bread/toast (except occasional rye or pumpernickel as they're lowest in sugar!), cereal, pasta, potatoes (includes fries, of course - bye, bye!), regular potato chips and tortilla chips, tortillas, pizza, rice (any kind - white, Spanish rice, fried rice, etc. - and I'm not a big brown rice fan), pancakes, waffles, cake, pie, ice cream, cottage cheese, fruited/sweetened yogurt, creamy dressings such as Ranch, Bleu Cheese and mayonnaise, ALL fruit juices, sodas (was never a soda drinker anyway!), and high-glycemic fruits such as melons and bananas. I also limited high-glycemic veggies such as corn, carrots, and green beans altho' these have good nutrients so they remain occasional. I also stopped eating any bacon or sausage - because of the salt, more than because of the fat content!!...I did NOT cut out fried chicken entirely - I had it as a treat now & then! ALSO - just FORGET packaged foods. You can buy canned beans, and tomato sauce; but I mean things like frozen dinners and the like. Go NATURAL!!!

For beverages, I only put three into the program - water - TONS and TONS and TONS - you get thirstier on this type of plan which is GOOD!!; coffee and tea (a little sugar is OK in it if you must!!); and a weekly glass of Cabernet wine - yep, that's right! I did/do have 1/2 a glass of non-fat milk 2-3 times/week, but the carb content means "be careful" with it! (I take calcium supplements). NO other beverages of any kind.

Cook with extra virgin olive oil when at home, but you can use some regular butter with that as long as it is low-salt!!...your diet efforts won't be impeded by it.

For breakfast, try a few spoonfuls of plain non-fat yogurt with some blueberries and/or cut-up strawberries in it. OR you can take a teaspoon of jam or jelly and mix it in - watch out because you don't want too much SUGAR - it would defeat your purpose.

Weekend brunch? Veggie omelette w/ shredded cheese, sliced tomatoes w/ vinaigrette, and some mixed berries, maybe even w/ a dollop of non-fat plain yogurt (and one dark chocolate square, maybe, if you've been good!...). If you're really hungry - you CAN have steak 'n' eggs!!

For lunch, how about drained tuna in water, with celery and/or onion, plus vinaigrette dressing, OR cheese? Remember - no mayo - even low-fat!! Too salty. With the tuna, have a side salad as above, and/or nice black beans w/ shredded cheese and chopped onion. Or turkey breast w/ melted cheese on it? Great.

Lunch at McD's? Have a lettuce-wrapped (protein-style) double cheeseburger, with a fruit and yogurt parfait for dessert! Drink plenty of water w/this. NO fries (of course!!). Lose the burger bun, and you lose 160 calories. Your lunch will be only about 400 calories!

For an awesome dinner: A beef stir-fry with bell peppers and zucchini or eggplant, and/or broccoli, and onions; put a little salsa or mustard on the beef if you like; have a side of green salad or spinach salad w/ vinaigrette dressing, with shredded Mozzarella cheese and plenty of tomato on it. For dessert - a dollop of peanut butter right from the spoon, while popping (5-10) blackberries or raspberries in your mouth with the other hand!!... Even add a square of dark chocolate to that!! Who could have a better dinner?...AND - you will be totally FULL, AND lose weight eating like this. Double bonus!! But try to stop eating by 9 p.m.

The key is to get your body to start burning its own fat reserves for fuel (and in particular, to digest the food!) rather than burning carbs which would leave you with the same weight problem. IF YOU DON'T GIVE IT REFINED STARCH, IT WILL HAVE TO BURN YOUR FAT!!!

I found the hardest part was to eat this way while I was still heavy, knowing I had a long way to go. But I kept saying my "ELASPED, don't ELAFSAD" phrase every day. Even now, I have 3 lbs. to go and that seems like a big mountain to climb because I have already gotten down to a 26 BMI, so it is extra hard to knock off those "last few" and it is also not mandatory for me, which means I have to really push myself to see it through. But I will!!! AND YOU CAN, TOO. JUST THINK "HUNTER-GATHERER", get creative with the combinations (beef, with broccoli and cheese! Sizzling fajitas with bell pepper and onions! Big spinach salad with lots of tomatoes, or guacamole on CELERY!! Grilled, broiled or baked fish and a tomato and mozzarella slice salad!! Black beans with pico de gallo and/or hot sauce, plus shredded cheese of course!). Don't be hung up about portion size, or how you cook the foods - you have to worry less about "good fat" than you do about the carbs, so you don't have to just bake or boil - you can fry, grill, broil, etc. - just DON'T use any breadcrumbs or other starchy coatings on anything!!!!...

Well, enough said. I did it THIS WAY - and YOU CAN, TOO, and YOU WILL if you want it BADLY ENOUGH (as I did). You'll get used to this eating style and find your OWN combinations of low carb/good starch foods that work for YOU. GOOD LUCK - if you begin "low carbing," please think of me on your journey - we can all "low carb for life" together, if that is the path you choose!!!... By the way - your health will be SO MUCH BETTER EATING THIS WAY - JUST GIVE IT A MONTH OR TWO AND YOU'LL SEE. I feel really healthy and the few colds I’ve had last only a week as opposed to more than three!!...

All the best! -

Nina
P.S. The 2-photo image shows me in early 2006 (left), when I weighed 189, about the same as June, 2008 when I started the low-carb plan; and in Dec., 2008 (right) at 148 (as of Feb., 2009, I'm at 145 - goal is now 141!).