In the first part of Theresa’s article she lists 3 basic principles of a successful low carb diet.
Chances are you know someone who’s been on a reduced carbohydrate diets, or have even tried one yourself. What drives swarms of people to swear off carbs? For many it’s the love / hate relationship they’ve developed with carbohydrates…they love and crave them, then hate themselves for overeating carbs. Is it possible to develop a truce in the war against carbohydrates? I think so. If you classify yourself as a “carbohydrate addict,” try some of the tips below to make peace with this valuable nutrient.
- Limit or eliminate the “junky” carbs.
Nothing perpetuates carbohydrate cravings like consuming sugary junk foods and savory snack foods. Cut back or eliminate high calorie, high carbohydrate, low nutritional value foods such as sugary soft drinks, candy, cake, cookies, chips, pretzels, beer etc.
- Choose NUTRIENT DENSE carbs.
Instead of the junky carbs, choose NUTRIENT DENSE carbohydrates such as vegetables, fruit, whole grains, beans and low fat milk and yogurt to make up the bulk of your meals and snacks.
- Choose HIGH FIBER foods.
Fruit, vegetables, whole grains, beans, and nuts all contain fiber. Consume fruit with skin and avoid overcooking vegetables to optimize fiber intake. Skip the refined starches such as white breads, snack bars, corn and rice based cereals. Instead choose high fiber starches such as whole wheat breads, oatmeal, bran and wheat cereals, brown rice, whole wheat pasta, barley and corn including popcorn, and potatoes with skin. Fiber helps you stay full longer in between meals by slowing digestion, keeping food in your stomach for a longer period of time. Be sure to add fiber to your diet GRADUALLY and to drink plenty of water when consuming a high fiber diet.
Reprinted with permission, Theresa Davis, RD, CN 2005.