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Living Low Carb: Controlled-Carbohydrate Eating for Long-Term Weight Loss Paperback – January 1, 2013
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I finished chapters 1-3 of Living Low Carb, and the next day I started a new life plan. I weighed 291. Today 10/25/2013, I weigh 259 and on my way to 135 lb total weight loss. The research and information provided in this book by Jonny Bowden, presents a way for most anyone to finally get control of our bodies with a very simple science that can transform your life. Highly Recommended Reading.
UPDATE (12/03/2013): Continuing on the Low Carb plan and am now down to 233 lbs. The science in Living Low Carb is very thorough and well presented and very easy to follow. While we do not need to count calories, I use a journal that accounts for all of the nutritional values of foods that I consume each day. This helped me identify that I was not eating enough fat. As soon as I upped the amount of fat to at least 35% more than protein, the weight falls off with an average daily loss of 0.98 lbs.
UPDATE (01/07/2014): Weight loss is now 70 lbs since 9/26/2013. I feel great, I look great, and most importantly all of my blood work came back and every one of the markers for heart disease, diabetes, and high blood pressure have disappeared without a trace. My BMI is 32.4, my belly (not waist) changed from a 57" to 39", I lost 4" around my neck and 11" around my chest.
Quick Note about plateauing ("stuck" in weight loss) ... it's normal that your weight loss will stop for a period of time. You can even gain 4-5 lbs and then two days later lose it all and more. This is your body's way of resetting. Plateau's can last up to 4-weeks, sometimes more. If you're concerned, I recommend reviewing your food intake to ensure that you are getting enough fat and enough but not too much, protein. Also, review the times you eat. If you're eating late in the evening, you may restart your weight loss by choosing to eat earlier in the evening.
Over the course of the past 3.5 months, I've had to increase the amount of fat and reduce the amount of protein by 10% each. Approaching my goal weight, I expect to further adjust down the protein levels by another 10-15%. The recommendation on protein is to take your ideal/goal weight and divide by two. That is the most protein recommended per day. In my case that was 82.5 g per day. I reduced it to 70-72 grams per day and the weight loss continued. If you are working out on this life plan, remember that muscle weighs more than fat and what you "build" in muscle may cause the appearance of weight gain, but this is muscle gain.
You don't need "luck" on this diet, just persistence and perseverance.
I very much appreciate Jonny's presentation of the science. Once I understood it, the information has very much helped to change my life. I cannot thank Jonny enough for this gift.
I've been fat almost my entire adult life and six years ago I was diagnosed as insulin resistant and two years after that I had full blown Type II diabetes. I've never really managed to get my blood sugars under control and now I know why. I am, and always have been a carb addict. Bread, crackers, chips and pasta had always been the mainstay of my daily food intake and that's why I'm fat and have diabetes. Not much of a refined sugar lover but when you put starchy carbs in your body there's really no difference.
Six months ago I joined WeightWatchers and committed to eating clean, whole foods and sticking with a low-fat, lean protein, high fiber lifestyle. Well guess what, I've done exactly what I committed to and 6 months later I have lost only 6 pounds from where I started. That's a hard reality to accept not to mention the levels of frustration I have lived with over those last 6 months.
About 5 years ago, I went on a low-carb plan and I took it to the extreme of no-carbs and it worked. I lost a lot of weight in a short amount of time but about 3 months into my no-carb plan I developed a kidney issue. After multiple tests and multiple doctors no one had an answer for my kidney problem so ultimately I was told that the culprit was the fact that I was not eating carbs and that I needed to add them back in. So I did and I gained back everything I had lost and then some and was then diagnosed with full Type II diabetes. But when doctors are telling you that low/no-carb will basically be the death of you then you tend to listen. So I've never done low-carb since and I'm still fat and still unhealthy.
So after 6 months on WeightWatchers with less than stellar results I recently purchased this book and decided to give low-carb a second look. I started reading it and couldn't put it down until I was through it. I had one of the biggest "light-bulb" moments that I've had in a long time. What I learned in this book is that carbs are what keep me fat and make it near impossible to lose the weight. My own experience with a no-carb plan affirms exactly what Dr. Bowden describes in this book regarding carb intake. No wonder low fat, lean protein and high fiber is not working for me!! I'm still eating far too many carbs and it makes no difference that my carbs are from high fiber grains, fruits and vegetables. The problem is I'm still eating too many of them.
So with my new found understanding of what it means to live low-carb, that's exactly what I'm doing and in three days since limiting my carbs I've lost 2 pounds. That is nearly half what I've lost in six months of low-fat, lean protein, high fiber eating. Now one could argue that's just extra water, maybe it is but I already have more energy and feel less sluggish and my overall sense of well-being is on the rise and food tastes delicious again!! Also, my blood sugars have been very steady and within a healthy range in just this short amount of time and yes I take medication for my diabetes but my blood sugars are usually all over the place. I can't find anything wrong with any of that can you?
What I learned through reading this book is that carbs aren't bad at all. They're actually good if you're selective in how you get them into your body but the key is to limit them.
Like Dr. Bowden says many times in this book, he is not advocating a low-carb lifestyle for everyone but clearly there are people such as myself that can benefit from the new science and studies of the impact of carbs on our health and that for some people carbs (and insulin/hormone levels) really are the culprit when it comes to weight gain and the inability to lose that weight.
If you have been struggling with losing weight and following the normal conventions of weight loss gurus, then you owe it to yourself to at least read the information in this book and then make an educated decision whether or not a low-carb lifestyle is for you. It is not for those people who just cannot imagine their life without large amounts of carbs in their daily eating but it is worth a look for those that have no problem with change if it means a lean, healthier future.
I think this is an excellent book and possibly a life changing one for some. Even if you don't have a weight problem or diabetes this is fascinating (and understandable) information on how carbs affect our bodies and for some, our overall health.
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