SHAPE UP
Cutting out carbs? Do it right
By Charles Stuart Platkin
Over dinner, a friend recently announced with a real sense of pride that he is "on Atkins." He refused to eat bread or potatoes and viewed corn as poison. But he had no problem downing a few vodka tonics.
Then, as we were leaving, he started popping low-carb chocolates as if they were some sort of "carb eraser."
He's not the only one living a low-carb lie. Among the 10 million-plus Americans following a low-carb diet, more than 75 percent of them are doing it wrong, consuming as much as 128 grams of carbs daily, according to NPD Group, a market research firm. Here's how to get your diet back on track.
Stick to it
Many dieters pick and choose the low-carb foods they will eat and then indulge in other high-carb foods.
For instance, "If a person is following a regular diet, and then, instead of having a candy bar she eats a low-carb candy bar — even if the low-carb bar has fewer calories — she's not going to get the benefits of a low-carb diet," says Dr. Stuart Trager, medical director for Atkins Nutritionals in New York.
Exceptions to rules
With older low-carb diets you couldn't eat rice, bread or pasta. Now, however, with manipulated "low-carb" products on the market, people think it's OK to indulge. But during the induction phase, eating just one 20-carb Atkins bagel could use up all your carbs for the day.
Read the label
While labeling rules exist for claims like "reduced-fat" and "low-calorie," the Food and Drug Administration has yet to come up with a legal definition for "low-carb," "reduced-carb" or "carb-free." "Dieters will eat anything labeled low-carb, but just because a food is labeled low-carb doesn't mean it actually is," says Dr. Fred Pescatore, author of "The Hamptons Diet" (John Wiley & Sons, 2004). And don't be fooled by packaged foods that may announce they're "sugar-free" or have "no sugar added." They could still be high in carbs.
Liquid carbs
A Starbucks Grande Caffe Vanilla Frappuccino Blended Coffee contains nearly 75 carb grams — about a day's worth — not to mention 470 calories. TCBY's 410-calorie Berry Slim Smoothie contains 95 carb grams.
Fiber and water
"A low-carbohydrate diet can lead to constipation because of the lack of fiber," says Elisabetta Politi, nutrition manager at the Duke University Diet & Fitness Center in Durham, NC. Take fiber supplements, such as sugar-free Metamucil, and drink plenty of water.
Go natural
"Fruits and vegetables are carbs too, but there are some that should be included in a low-carb diet instead of that low-carb candy bar," says Politi.
There are plenty of low-carb veggie options, including broccoli, asparagus and cauliflower, which all have fewer than five carb grams per serving.
Hunt of hidden carbs
Many foods seem carb-friendly even though they really aren't. Ketchup or BBQ sauce could easily account for all of your allowable carbs during the "induction" stage.
Plan away
How long can you eat steak, bacon and eggs without getting bored?
"Truly cutting down on carbs is very difficult and requires a good deal of planning," says psychologist Larina Kase of the University of Pennsylvania School of Medicine.
"Prepare meals ahead of time and come up with a personalized list of pre-approved low-carb foods so you know what you can and can't eat," recommends Samantha Heller, senior clinical nutritionist at the New York University Medical Center in New York City.
Keep moving
"Since carbs boost energy, reducing or eliminating them can make people feel fatigued and less likely to exercise," says psychologist Kase. Also, whenever you restrict carbs or calories, you are likely to lose lean muscle tissue — so strength training is critical.
Can you live with it
Keep in mind, you can make almost any diet work in the short run. The key is making it last. The most important question to ask yourself is, "Can I eat like this forever?"
Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.
