Easy Carb Counting For Weight Loss

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Easy Carb Counting for Weight Loss

Body fat comes primarily from excess Carbohydrates.

It’s not general “excess calories” that usually cause weight gain.

Calories from steak, vegetables and Olive Oil don’t convert to adipose tissue (fat).

Carbs = Adipose Tissue = Body Fat

The Shocking Carbohydrate Content in Food

How high is your carb load?

If you’re eating grains, juice, sodas and beans the answer will shock you!

If you have studied articles, books and Podcasts from Paleo, Primal or Ancestral blogs such as mine, you know we ALL recommend grain-free diets.

Here’s one reason why….

Carb Goals for Weight Loss

The weight loss goal for carbs is 50-75 grams/day.

Daily Carbs in a Standard American Diet

Add this one day of high-starch foods to easily count carb calories for weight loss. 270 Carbs!

1. 2 Flour Tortillas: 36 gms.
2. A bowl of Oatmeal w. 1 tsp. sugar: 29 grms.
3. 1/2 C. juice: 15 grms.
4. Full sugar soda: 39 grams in Coke Classic
5. Two pieces bread: 24 grms.
6. one large potato: 30 grms.
7. “Meal bars” with dates as primary ingredient: 20 gms.
8. One cup cooked pasta: 42 grms.
9. Ten corn chips: 20 grms.
10. One cup beans: 35 grms.

This totals 270 grams of carbohydrates without any vegetable or fruit carbs yet! Or cookies! Or pizza crust!

And many people eat twice these amounts.

Grain-Free Reduces Carbs Quickly

For decades I have coached Functional Wellness Clients on Paleo, Primal, Ancestral foods.

As in my DVD “The Diet For Human Beings”.

We eliminate the Cereal Grains first—wheat, oats, rice, corn.

Why? Because humans are not grazers – we don’t eat grass and grass seed.

That is what “Cereal Grains” are. (And where we got the term “cereal”).

Then eliminate soy and most other beans. Soy is GMO, high carb, and not a food we ever ate before. It is used to fatten cows and pigs.

Reduce High-Carb Fruit, Juice and Sugars

You won’t need carb counting for weight loss when it comes to juice, smoothies, fancy coffee drinks.

Fruits and sweeteners are PURE CARB. They have no protein or fat.

(There are only 3 food groups: protein, fat, carbohydrate).

Remove high-sugar Southern fruit such as dates, pineapple, mango, etc.   No sugar, no Juice.

No sweet coffees.

Berries, pears, apple, some grapes are ok if grains and most beans are off the menu.

Carb Content in Fruit:

The following have 15 grams of carbs each. The daily goal for weight loss is 50 – 75 gms. Just 5 servings of these is 75 grams. Imagine what a fruit juice smoothie has!

• 3/4 C. blueberries
• 15 small or 12 large grapes
• 1/2 large pear
• 1/2 grapefruit
• 2 TB. raisin
• 1/2 C. Applesauce

Replace Starchy Food with Animals, Fats, Vegetables

Hearty meals include steak and eggs with onions, peppers, ghee and spinach for breakfast.

Grilled chicken or fish for lunch with 2 cups of cooked vegetables, salad, a small potato. Plenty of butter or Olive Oil. Some blueberries.

Another hearty meal for dinner.

Tip! Subscribe to my newsletter and get my eBook on Quick and Easy Meals Made Ahead.

Fat Gives Satiety/Fullness

Don’t forget to add fats!

Humans have always eaten fats from healthy pastured or wild animals.

And from Coconut Oil.

Why Fats Are Important

1. These saturated fats satisfy the brain. No weight-loss drugs needed!
2. We feel full longer
3. Blood sugar stays more stable
4. Hunger and cravings recede
5. Mood improves – no more “hangry”
6. Body fat begins to simply disappear as it is used for metabolic processes.
7. I encourage Clients to eat 3 -6 Tablespoons of fat daily. Avoid Canola and other hydrogenated oils
8. Include Butter, Coconut Oil, Avocado Oil, fats from pastured beef and poultry. European Olive Oil.

Easy Carb Counting  for Weight Loss

Remember the goal for weight loss is 50 – 75 grams of carbs/day.

Look at the list of grains and starch above.

Did you eat 2 cups of pasta, a full sugar soda and a rice and bean burrito?

You ate 150 grams of carbs. Double the daily goal for carbs..

If you ate chicken, burger patties, salmon, 6 cups veggies, salad, berries, butter, olive oil and a small potato, your carbs = 40 grams. Yay!

Are Weight Loss Drugs Permanent?

No, but reducing carbs and eating proteins, fats, and vegetables IS permanent.

Add some tubers and fruit and don’t forget high-quality fat.

I’ve been eating Paleo for 20 years and have to ADD more carbs or I get too thin. Potato, yam, berries, grapes, sweet potato chips, etc. are perfect to add on.