Good-Carb/Low-Carb Diet Plan

Created by a registered dietitian, the Good Carb/Low Carb Diet (a.k.a. Secrets of Good Carb/Low-Carb Living) focuses on eating less carbohydrates and controlling calories. Carbohydrate sources must come from “good carbs,” defined as carbohydrates that do not spike blood sugar. The theory behind the Good Carb/Low Carb Diet is that reducing carbohydrates (not eliminating them) helps lower insulin levels. The hormone insulin can speed up the body’s fat production and slow down the breakdown of fat. Also, following a lower-carb diet helps prevent hunger since fat and protein take longer to digest. This plan encourages eating a nice amount of lean protein, such as skinless chicken breast and beef sirloin, and non-starchy vegetables, such as spinach, broccoli and mushrooms. Unlike other low-carb diets, you are not told to never have sugar again, but are told only to have it on rare occasions.

What makes the Good-Carb/Low-Carb Diet different?

This is a low-carb, calorie-controlled diet. It should not be confused with very low carb diets such as Atkins and South Beach. The Good-Carb/Low-Carb Diet allows for a more liberalized carbohydrate intake and allows fresh fruits, whole grains and many vegetable. Dieters make their own choice between several carbohydrate plans and can choose to be more carbohydrate restricted, but are not forced to be.

What Is the Good-Carb/Low-Carb Diet?

This diet focuses on cutting carbohydrates to help you lose weight. You have the choice of two plans to help you lose weight:

1. Begin with the stricter Low-Carb Quick-Start Plan, and than move to the more lenient Good-Carb Life Plan

2. Begin with the more lenient Good-Carb Life Plan

Both options count calories and carbohydrate grams, but the Low-Carb Quick-Start Plan is more restrictive, as it largely prohibits grains, fruits, and other starchy or sugary foods. The plan does allow for lots of non-starchy veggies, lean meats, beans, and low-fat dairy. Healthy fats like olive andcanola oil, nuts, and avocadoes are allowed in moderation. A Low-Carb Quick-Start Pyramid helps to give a visual image of what should be eaten.

The Good Carb/ Low Carb Diet plan is also geared for weight-loss, but is easier to follow. It allows moderate amounts of unprocessed grains and certain starchy vegetables, like sweet potatoes. Sweets and more refined grains are also allowed on rare occasions – and it’s nice not to have to eat a lettuce wrap every time you crave a sandwich! A Good-Carb Life Plan Pyramid is provided to give a pictorial image of what should be eaten.

During each of your three meals, half your plate should be filled with low-carbohydrate veggies, along with some protein. Two weeks worth of the Good Carb/ Low Carb Diet plan menus and tons of recipes are provided.

Don’t be discouraged if you are a vegetarian. Many animal-based proteins, like chicken and beef, can be replaced by using vegetable proteins, like veggie burgers, tofu and beans.

Once weight loss is achieved, the dieter needs to recalculate their calories; increase portion sizes slightly, and can add occasional sweets. This is a trial and error period, when you want to make sure you don’t gain or lose any unwanted weight. The plan recommends using the Good-Carb Life Plan Pyramid as a guide on how to eat for the long haul. You could also use the pyramid they provide for weight maintenance (the Liberalized Good-Carb Life Plan Pyramid), which allows for a little more carbohydrates.

What are the weight loss expectations?

No weight loss expectations are given on the Good Carb/ Low Carb Diet plan.

Is exercise promoted?

This Good Carb/ Low Carb Diet plan recommends that you be active for at least 30 minutes on most days of the week, although it is even better if you exercise can for 45 minutes or even an hour everyday. You do not have to do it all at once, as long as you get your heart rate up for extended stretches of time. Aerobic exercise, some strength training and stretching should all be part of your exercise regimen. Those who have certain health conditions, are sedentary, are over 45 years old, or have other issues with the exercise regimen should speak to a physician before starting an exercise program.

Are supplements recommended?

Several supplements are recommended on the Good Carb/ Low Carb Diet plan for individuals with certain conditions, but not for everyone. For example, calcium is recommended, if you think you are not getting enough calcium in your diet. And if you do not eat fish, you may want to also consider a fish-oil supplement.