Low-Carb Rules
What do these have in common?
— McDonalds
— Renée Zellweger
— Epileptic children
— Yours truly
— Most bodybuilding and fitness competitors
— Kiefer Sutherland
Give up?
All the above employ the strategies of the low-carb diet, popularized by the late Dr. Atkins.
Recently researchers have found that an Atkins-type nutrition plan reduced the number of seizures in epileptic children.
Most of the world’s leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.
Even McDonalds is getting into the act.
Even Renée Zellweger.
Even Kiefer Sutherland.
Even me.
Kinda.
Read on and I’ll explain what I mean…
Why Low-Carb Works
When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.
In this case, both — but it is a good thing. Low-carb diets. They work.
For the masses, they work because they are the easiest nutrition plan to follow when you’re busy.
McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn’t want to make the time to prepare six meals per day and carry them around in Tupperware.
When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.
Most of them rely in some form or fashion on a low-carb strategy.
Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.
For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.
But most of us grew up eating junk.
Processed foods, fast foods, and downright junk was the cornerstone of our diets. That puts your body on the “carb defense.”
After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.
When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.
In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.
In others, you are a “low-carber” for life.
Guess which one I am?
Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietary fat.
So, in recap:
— Easy and convenient;
— Metabolically important for carb recovery;
— Lower in total food volume (eat less)
Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not “perfect” by nutritional standards.
Progress always trumps perfection.
Why Low-Carb Fails
There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.
One causes irritability. The other, doubt. Unless you’re certain that your plan will work, you will eventually go off of it.
This is true of any plan, no matter how ideal it is. Certainty rules.
That’s why I cover The Law of Certainty in “Fit Over 40”. It’s crucial to understand and to create.
Yes — you can create certainty. Read my book to find out how.
The boredom is easily solved.
I cover how and share my own unique plan that cycles carbs and fats in Fit Over 40.
Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It’s just a cheap metabolic trick…but boy, it works.
The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.
Check with your doctor first, of course.
I’ve seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called “healthy” Dean Ornish plan.
Lower blood fats, more weightloss, and more energy were the results.
That being said, no one plan works for everyone. Some people are natural vegetarians. I know one low-carb veggie, but he has a heck of a time with it.
Still, it works for him.
Some will do really well on higher carbs. One of my role models, Clarence Bass, has consumed a 55% carb diet for most of his life. It serves him well.
Over the years, Clarence has added more “healthy” fats to his diet — and the result has been better blood profiles and lower bodyfat.
Which Plan To Use?
Check out my book, Fit Over 40. There are dozens of plans in there from 53 near- ageless role models 40-80 years old.
Select the one you relate to the most and follow the leader. Make it simple.
But my preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.
Even a slice of cheesecake here and there.
Hey…I said “low-carb”, not “low-life!”
P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.
While this may be “optimal”, it’s not at all practical. I’d rather give you down-to- earth practical nutrition advice that you CAN and WILL follow — and enjoy.
Makes sense, doesn’t it?
Archived in Fit Over 40, Nutrition.
This entry is tagged: Fit Over 40, Low-Carb
Comments (17)
Paul said:
Yes it does make sense and so does Clarence. I recommend reading “Lean for Life” by Clarence Bass for a no nonsense practical eating lifestyle.
Whole grains, lean proteins, vegetables, fruits and nuts. As natural as you can get it and of course in moderation.
Yes of course diet, low carb vs. high carb, high fat, high protein all are important to consider but it seems to me without moderation and self dicipline too much of a good thing can be to much. The fixation that people have on eating is making us a country of fatsos!
Never before have we had so much information of what a healthy lifestyle should be but people just can’t seem to so it.
Why?
Paul
Posted on May 12, 2007 01:35 AM
Jon Benson said:
I’ve read all of Clarence’s books. His approach works for some. It worked for me to an extent, but not nearly as well as low-carb.
Moderation is key no matter what you do, but again, I prefer to think of it as “satisfaction” versus “stuffed”! No one wants to feel stuffed; everyone wants to feel satisfied.
As to “why”, I go back to M-Power: they do not have a gigantic ‘why’, nor have they made the true connection between their driving points (goals) and Core Values.
Do this, and you cannot fail.
Posted on May 12, 2007 10:31 AM
Marloe said:
Hey there Jon
I am a long-term unsuccessful dieter. I have been obese for a long long time now, once being farily reasonably thinner after doing Atkins for almost a year. The problem was indeed boredom after a while and an almost insatiable craving to eat something different and yes, carby! Needless to say, that boredom and that craving had me picking at forbidden foods and picking up all the weight I had lost and then some!
How on earth does one stay on a low-carb plan for life? That secret would make millions for someone. The deprivation syndrome which follows strict dieting is very very strong. It has meant that most dieters do not stick to a plan for life, and the long-term success rate is so minimal - like 1 or 2%.
I would so like to be in that small minority, but it has eluded me thus far. I start out well, but ever since my rigourous year on Atkins, when I get to the end of the first week my entire system is screaming NO MORE! and I reach for the bread - albeit wholewheat seed bread - and then the cravings really come back with a vengeance.
Recipes abound in my low-carb collection and I have no less than 7 different Lowcarb diet books and access to many more recipes on the internet. All this notwithstanding, my desire for lowcarb food is on the low side now. Is this all to do with low willpower, psychology, rebellion, weakness, lack of self-esteem - or is this a physiological defect in my make-up? Will I ever know?
Are there any really successful long-term low carbers out there who have long-term answers?
Marloe
Posted on May 12, 2007 11:03 PM
Jon Benson said:
Marloe;
I teach a rotating system of foods and calories called planned variance. I think that would work well for you. It’s too lengthy to explain in an email post. I touch base on it in Fit Over 40. My upcoming re-release of The Every Other Day Diet (out in two weeks) also covers this, but in much greater detail. Also M-Power Fitness. These are great tools to use to overcome this issue.
The psychological issue of boredom is eliminated if and only if you have planned variance in your meals (calories and carbs) and you have your goals and vision for what you want clearly in front of you. That means written down, in your mind, etc.
Since we are emotional eaters, the goal is to create a LARGER emotion for eating for fuel versus the emotion you currently have for eating for pleasure, comfort, etc.
This can be done!
Posted on May 13, 2007 08:42 AM
Kim Frazier said:
Hey, John:
Is The Every Other Day Diet significantly different from your e-book Simply Eat, which I have?
Posted on May 13, 2007 07:25 PM
Jon Benson said:
Kim…night and day different. Simply Eat dealt with 5 universal principles that work with any diet. EODD “is” a “diet” (do not care for that word!) that was designed to work in the ‘real world’. You can eat just about anything every other day under our guidelines. It’s really pretty darn cool!
Posted on May 13, 2007 07:51 PM
Kim Frazier said:
cool…. can’t wait to get my hands/eyes on it.
Posted on May 13, 2007 09:17 PM
Marloe said:
Thanks for the reply Jon
You wrote…”the goal is to create a LARGER emotion for eating for fuel versus the emotion you currently have for eating for pleasure.”
Creating that new larger emotion would be the million dollar secret to eliminating most obesity I would say - and that is a pretty large statement.
The excitement that I feel from merely reading a recipe is immense. That is how much I like food. The tastes, the textures, the experimentation, the creativity. Bliss. My way of nurturing perhaps. I love to feed somebody a great tasting meal. And I do so love eating it too!
There are many answers and one size does not fit all as it is said and I know I know my answers, but it is the DOING that evades me. I could probably write a pretty good book on eating disorders just from all the knowledge I have gleaned over the last decade or so. Cool, but if I don’t DO it, then I am just mouthing off and it means nothing. So, the Doing is the Thing, which you seem to have cracked. Good example. That’s my goal…doing it.
Planned variance hmm? I shall look forward to the EODD - and in the meantime I shall CHOOSE to eat lowcarb and endeavour to make it exciting. If I am to replace one habit with a better one, than my habit of food enjoyment will have to make a paradigm shift. I will have to get really excited about it.
So here goes…
M
Posted on May 14, 2007 03:56 AM
Marloe said:
meant to write “then” my habit of food… Typo.
Posted on May 14, 2007 04:58 AM
Russell said:
I have just found your site and have only skimmed through a few articles, but I can verify that a low carb diet works if adhered to.
I used to train Greyhounds and if I needed to get weight off a dog in a hurry for a race without it losing energy, I upped the protein and exercise and lowered the carb intake (dramatically).
- The regular diet may be 1¾ lb beef and 8 slices of wholemeal bread plus some vegies (grated carrot, celery, fine minced parsley, garlic). Exercise is 1 mile morn and ½ mile late afternoon brisk walks.
- Diet regimen is 3 lb beef, 2 slices wholemeal bread and vegies. Exercise is 1 mile morn, 1 mile midday, 1 mile evening and 1 mile late night brisk walks.
I did this for 3 days prior to a race and it would take up to 4.5 lb’s off a 75 lb dog in that time (a 5% to 7% reduction in real body-weight).
The day of the race the dog is totally rested and given a meal of ½ lb of lean beef about 6 hours before the race.
I must stress that I would NOT do this for more than 3 days, and ONLY if a dog was over his optimal race-weight.
How it works… the body goes into ketosis which causes the body to devour fat cells and convert them into energy… it will build muscle if exercizing in this regimen.
This type of dieting works with humans also but you MUST be VERY careful, as ketosis is dangerous if not managed properly. THe level of Ketosis is managed using urine testing sticks that you can get from a chemist (drug store).
Posted on Sep 23, 2007 05:18 AM
Barbara said:
Is this the close to or the same as the TNT diet?
Posted on Jan 14, 2009 03:42 PM
Barbara said:
Is this the close to or the same as the TNT diet?
Posted on Jan 14, 2009 03:43 PM
Jon Benson said:
Nope… quite a bit different.
Posted on Jan 16, 2009 10:39 AM
Osman said:
Jon
What if your throw carbs out, go on an all meat diet and your uric acid goes up high? What do you do?
I’m on a no carb diet now to lose weight but my uric acid is goin up high and Im afraid I may develop gout. What do I do?
Posted on Dec 30, 2009 12:28 AM
Jon Benson said:
Hi Osman,
Take cherry extract every day along with potassium. Get with your doctor on potassium for dose, but I personally take 2500 MG per day (my doctor approved this).
Uric acid can go down with this.
Also, uric acid being high is not a definite trigger for gout. I know, I’ve had it. But it’s certainly not something you want.
Making sure you drink a LOT of water is crucial. The supplements too.
Jon
Posted on Dec 30, 2009 12:28 PM
Osman said:
Thank you Jon for the prompt reply and Happy New Year.
Is the cherry extract a tablet or in liquid form? And do you get them typically from pharmacies or organic stores? Cheers!
Posted on Dec 31, 2009 10:57 AM
Jon Benson said:
I use capsules — Enzy.com. Enzymatic Therapy version. You can get cherry extract from Enzy in just about any high-quality health food store.
Posted on Dec 31, 2009 02:01 PM