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-HEALTHYAMY's Photo -HEALTHYAMY Posts: 2,506
8/5/12 4:31 P

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Thanks I will give it a look.

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LYNDALOVES2HIKE's Photo LYNDALOVES2HIKE Posts: 33,955
8/5/12 10:51 A

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You might enjoy looking at www.uctv.tv because they have a lot of broadcasts about health topics, including Lustig and others talking about the effect of sugar, how it's metabolized, and other similar topics.

Lynda in Orange County, So Calif

***********************

God Grant me Serenity to Accept the things I cannot change, Courage to Change the things I can and Wisdom to Know the difference!

Things turn out best for the people who make the best of the way things turn out. -- John Wooden

"Winners are not those who never fail, but those who never quit."


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-HEALTHYAMY's Photo -HEALTHYAMY Posts: 2,506
8/5/12 10:28 A

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I should probably listen to Dr Lustig's explanation that sugar is a toxin a few times a month to reinforce that I am on the right track. Ideally I would love to lose 20 pounds but I would be happy with 10 right now. It is just slow going. I will be patient and chug along.

That's great that you have noticed an improvement in health conditions. I know I too have noticed a lessening of joint pain and stiffness that I had. I am hoping that some weightloss will also decrease my blood pressure as well.

While I don't get stomach cramps from eating grains I do get bloated and I do notice that my hands and feet swell and I do get joint pain especially in my hands. That should be enough to keep me away from grains. i have actually done very well this past 30 days and have not had any flour, grains, or pasta.

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SEACRONE's Photo SEACRONE Posts: 415
8/4/12 12:33 P

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Glad to have you with us Amy.

Another thing I forgot to mention is that the closer you are to "goal" the slower it goes - especially when you are just 10 or 15 pounds away from where you want to be. But again, I think that it's key not to focus so hard on that scale number as a goal. Rather think about all the benefits you are feel right now from the decrease in weight you've already accomplished.

I know how tempting it is to be confronted with brownies and cakes and such at your work place. It's a good stategy to think of them as "poison". Grains are the most toxic foods of all and if you've listened to any lecture by Dr. Lustig you will have an in depth understanding how toxic sugar is.

After getting all the grain out of my diet I had health conditions improve dramatically. IBS that I'd had for years and years - disappeared completely. So that alone proves to me that grain is toxic to me. I don't have a problem telling people I'm allergic if they try to pressure me into eating cake or such like. I have no doubt that I would get rather ill if I were to eat anything with wheat in it - even a little bit. No - I won't keel over dead, but the stomach cramps and GI distress are not worth a couple of minutes worth of pleasure from eating that junk.

Marti
~~~~~~~
If the early bird catches the worm, I'd rather be late & eat cheesecake!



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-HEALTHYAMY's Photo -HEALTHYAMY Posts: 2,506
8/4/12 10:53 A

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Congrats on your 45 pound weightloss. I think it is great! I think it is also impressive that you have kept it off for a year and that you continue to lose. I am willing and ready to make this a lifestyle change. It seems I need to be patient and just push through. I am only really back to low carb for less than a month. maybe my body is still adjusting to the process.

I undestand what you mean about calorie restrictive diets. When I go off I always gain back immediately and feel flabbier and bmore bloated. Even though my scale hasn't shown much progress yet I do feell less bloated.

You are so right about the convenience of this diet. It is very hard when faced with all kinds of junk at work. We are forever having cake and brownies etc around. I have been good about not eating the stuff. I am looking at it as being poison-sugar and oil that are in both. I always bring my own lunch but I do get bored. That's when it is hard to stay on track. I have looked at Linda's low Carb and have had some good things from her site. I guess variety is what I really need.

Thanks for the tips. I look forward to being on this team. It seems like you all have alot of great things to share.
Amy

Edited by: -HEALTHYAMY at: 8/4/2012 (10:55)
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SEACRONE's Photo SEACRONE Posts: 415
8/4/12 9:44 A

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Hi Runnin' - Yes I'm coming up on my one year anniversary of following the NS/NS plan and I've lost 45 pounds in that time. That's not a thrilling rate of speed I know, but speed is not my goal. Lately my rate of loss is very slow - a couple of weeks or more can go by with no change on the scale. However I will often experience a shift in how clothing fits before the scale shows anything. The body has to adjust as it shrinks.
I am diabetic, which means I have insulin resistance and that makes it harder to lose weight. You may have the same problem. Insulin resistance is the process that LEADS TO diabetes, but you can have it long before you have full blown diabetes. A couple of hallmarks of this condition are that it's very difficult to lose weight even when you apply full effort to diet and activity changes. Pounds come off kicking and screaming and will snap back on like they have rubber bands attached if you give up your efforts.
Also I'm 60 which means my metabolism has slowed down and I can't lose as easily as I did when I was in my 20s.
Another factor that makes weight loss difficult is the yo - yo syndrome. The more times you go "off" and "on" a diet - especially a calorie restrictive diet like Weight Watchers - the harder it becomes because you get fatter and fatter and by that I mean that your body fat ratio increases even as the number on he scale might be the same. When you lose on a calorie restrictive diet you are losing fat and muscle tissue. When you gain it back it's all fat. The higher your body fat ratio is the harder it is to lose.

There are a couple of factors that make the low carb / grain free / Paleo lifestyles more difficult. One is that it is damn inconvenient to eat this way. It takes a lot of advance planning and doing your own food prep to stick with it, and this is especially difficult if you work outside the home and/or are on the road a lot. If you don't bring your own food with you it's not easy to grab something in a convenience store and especially not at a fast food joint.

Another is that lack of imagination with your menu plans will quickly lead to boredom. The cure there is to research more grain free recipes. I have found Linda's Low Carb to be a real life saver. You've got to avoid getting into a rut of eating the same things all the time.

It's key that you not look at this as a means to an end - it can't be a diet or you will never stick to it. You have to make it a life style change and you have to find more about it that is rewarding - beyond getting a better reading on the scale. Making weight loss your number one priority goal is the easiest way to defeat yourself.

Marti
~~~~~~~
If the early bird catches the worm, I'd rather be late & eat cheesecake!



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-HEALTHYAMY's Photo -HEALTHYAMY Posts: 2,506
8/4/12 8:42 A

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I just bought Gary Taubes' book :Why We Get Fat...". I have followed low carb off and on for a few years. I never lose the amount of weight that I want. I would be happy with 15 pounds. Do either of you encounter periods where your weightloss stalls. I lose a few at first and the stall at a weight and it takes a while to push past, by then I am ready to give up. I don't want to return to eating mega-doses of sugar and garbage so I want this to be a lifestyle. Any suggestions for sticking with this?

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SEACRONE's Photo SEACRONE Posts: 415
7/8/12 12:53 P

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We're glad you found us too Lynda! I started my grain free journey following this NSNS diet and kept to it fairly strictly until very recently. Lately I've been experimenting with adding more starches and even some fruit. I just celebrated my 60th birthday on Friday and I've been quite indulgent with food - I let the guard down for everything - except wheat!

But now I'm getting myself back on track and will be returning to the guidelines in this plan. It's definitely the right choice for me and grains are out for good, but this is a forever thing, not a diet, and so some flexibility has to be there for fun and special occasions.

Hope to hear more from you!


Marti
~~~~~~~
If the early bird catches the worm, I'd rather be late & eat cheesecake!



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LYNDALOVES2HIKE's Photo LYNDALOVES2HIKE Posts: 33,955
7/7/12 2:41 P

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Thanks so much for posting this - I've been following something similar to this and it's been working for me, which is amazing because I've tried soooooo many different plans without success, even when sticking 100% to low calories and getting good exercise. Now that I've been cutting out the starch and sugar, NO CRAVINGS and feel great plus I've lost 15+ lbs in the past 6 weeks.

So glad I found this team!

Lynda in Orange County, So Calif

***********************

God Grant me Serenity to Accept the things I cannot change, Courage to Change the things I can and Wisdom to Know the difference!

Things turn out best for the people who make the best of the way things turn out. -- John Wooden

"Winners are not those who never fail, but those who never quit."


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SEACRONE's Photo SEACRONE Posts: 415
6/27/12 2:30 P

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That's No Sugar - No Starch Diet

The outline for this diet is given in the appendix of Gary Taubes book "Why We Get Fat".
It is not meant to be THE Gary Taubes diet. It is only offered there as and example of a low carb diet. Certainly there are many, many other plans that are low carb and which may have healthier components or advice than this one. This plan is certainly not Paleo.

It's just this diet plan I want to put up for discussion rather than the book. We can discuss Gary's book in a separate thread. The book basically outlines the reasons why it's CARBS that make us fat - not fat.
I'm just going to post that outline below, and will make further commentary on it in additional posts under this thread:

Lifestyle Medicine Clinic
Duke University Medical Center

This diet is found in the Appendix of the book Why We Get Fat by Gary Taubes and is an example of a low carbohydrate diet.

"No Sugar, No Starch" Diet: Getting Started
This diet is focused on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely, nutritionally empty carbohydrates. For most effective weight loss, you will need to keep the total number of carbohydrate grams to fewer than 20 grams per day. Your diet is to be made up exclusively of foods and beverages from this handout. If the food is packaged, check the label and make sure that the carbohydrate count is 1 to 2 grams or less for meat and dairy products, 5 grams or less for vegetables. All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled.

WHEN YOU ARE HUNGRY,
EAT YOUR CHOICE OF THE FOLLOWING FOODS:

Meat: Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb, veal, or other meats. For processed meats (sausage, pepperoni, hot dogs), check the label carbohydrate count should be about 1 gram per serving (and be organic if able and nitrate free).

Poultry: Chicken, turkey, duck, or other fowl.

Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster (no farmed seafood, there are to many toxins in them).

Eggs: Whole eggs are permitted without restrictions.

You do not have to avoid the fat that comes with the above foods.
You do not have to limit quantities deliberately, but you should stop eating when you feel full.

FOODS THAT MUST BE EATEN EVERY DAY:

Salad Greens: 2 cups a day. Includes arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it.)

Vegetables: 1 cup (measured uncooked) a day. Includes artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.

Bouillon: 2 cups daily—as needed for sodium replenishment. Clear broth (consommé) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.

FOODS ALLOWED IN LIMITED QUANTITIES:

Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well as Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. Avoid processed cheeses, such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving.

Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and half).

Mayonnaise: up to 4 tablespoons a day. Duke's and Hellmann's are low-carb. Check the labels of other brands.

Olives (Black or Green): up to 6 a day. Avocado: up to 1/2 of a fruit a day.

Lemon/Lime Juice: up to 4 teaspoonfuls a day.

Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other brands.

Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free pickles. Check the labels for carbohydrates and serving size.

Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, and other meat roll-ups; deviled eggs.

THE PRIMARY RESTRICTION: CARBOHYDRATES
On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed.
Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit.
Starches are complex carbohydrates. Avoid these kinds of foods: grains (even "whole" grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and "starchy" vegetables such as slow-cooked beans (pinto, lima, black beans), carrots,
parsnips, corn, peas, potatoes, French fries, potato chips.





FATS AND OILS
All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and are encouraged in cooking. Avoid margarine and other hydrogenated oils that contain trans fats.

For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less. Avoid “lite” dressings, because these commonly have more carbohydrate. Chopped eggs, bacon, and/or grated cheese may also be included in salads.

Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. Do not attempt to follow a low-fat diet!

SWEETENERS AND DESSERTS
If you feel the need to eat or drink something sweet, you should select the most sensible alternative sweetener(s) available. Available alternative sweeteners are: Splenda (sucralose), Nutra-sweet (aspartame), Truvia (stevia/erythritol blend), and Sweet ‘N Low (saccharin). Avoid food with sugar alcohols (such as sorbitol and maltitol) for now, because they occasionally cause stomach upset, although they may be permitted in limited quantities in the future. (Would recommend you stay away from all artificial sweeteners if able or use Stevia, Dr. Craig)

BEVERAGES
Drink as much as you would like of the allowed beverages, do not force fluids beyond your capacity. The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral waters are also good choices.

Caffeinated beverages: Some patients find that their caffeine intake interferes with their weight loss and blood sugar control. With this in mind, you may have up to 3 cups of coffee (black, or with artificial sweetener and/or cream), tea (unsweetened or artificially sweetened), or caffeinated diet soda per day.

ALCOHOL
At first, avoid alcohol consumption on this diet. At a later point in time, as weight loss and dietary patterns become well established, alcohol in moderate quantities, if low in carbohydrates, may be added back into the diet.




Marti
~~~~~~~
If the early bird catches the worm, I'd rather be late & eat cheesecake!



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