potatoes

Question
Hi
I have always been overweight,although I keep my calorie count low (under1500) and get lots of exercise.
Always thought I had a slow metabolism or thyroid but that tests OK.
Two weeks ago I stopped eating sweets and putting sugar in my coffee.I am not a big sweet eater but always have a light dessert after every meal(cookie,small piecs of chocolate) and put a couple teaspoons of sugar on my coffee and tea(about three to five cups a day).
Amazing-I have lost two pounds intwo weeks! Same low calories but no sweets. What do you think?
Also,I have switched to WW bread as I just HAVE to have toast,but I cant give up potatoes altogether.Any substitute?
Thanks and merry Xmas.


Answer
Hello, Barry,
Your observation/question goes right to the heart of controlling carbs to lose weight.  I'll force myself to be brief, since this question is very exciting for me.  I found out that as far as my weight goes, it all depends on "what" I eat way more than on how much I eat.  I do not believe that a calorie is a calorie is a calorie because I have lost weight eating 3000 cals a day with no exercise and gained weight on way fewer calories plus exercise.  And it all depended on how much sugar I was eating.

So, I know exactly what you mean - I have been there myself.  It all rests on the fact that your body will go into storage mode of calories when it experiences an insulin increase, which happens in response to eating carbohydrates.  How much our insulin goes up, and how much sugar it takes to get it to spike, probably varies person to person.  So, what is happening is that you are decreasing the insulin spike (since skipping your dessert) and your body is burning more of your meal calories instead of storing them.  Thus, your weight loss.  (I am assuming here that you are eating other foods to replace the calories lost from no dessert.  This is a reasonable assumption since you are already eating low cal and because it is really, really difficult to lose a pound a week by making such a small dietary change in calories.  If it was this easy, we would be in heaven.)

As for suggestions on how to keep up your great start, here are a few.  First, make sure you have a good low carb "dessert" you can count on.  There will be times when your craving for a sweetie will overwhelm you.  A small amount of berries, preferably with cream, an apple slice or a little (tablespoon) of applesauce, or whatever tiny amount of fruit.  Nuts or something low carb that gives you the change in taste you are looking for after a meal.  A green salad with low carb dressing can be a nice end too.  I was going to suggest having one cookie or a small piece of chocolate, but it looks like that is what you had to stop.  Along with sugared coffee.  So, you should look for a special sugar free sweet that you love (this may take time but it is worth it), and use an artificial sweetener or stevia in your coffee if you want that to be your sweet ending.  The important thing is to be prepared.  Have your dessert plan in place, give it thought.    

Bread is really tough I know.  When I am in ultra low carb mode, I make "sandwiches" out of just the filling or wrap them in lettuce (very tasty).  Switching to WW bread was definitely the right thing to do.  Just don't let the amount of bread you eat inch up as your body may start screaming for more carbs. And always add some fat to it to slow down its digestion, like have butter, peanut butter or cream cheese on it.  I like Ezekial bread as a lower carb bread if you have access to that.  Oh, and look for low carb tortilla wraps.  There are some excellent ones out there.

And potatoes are wonderful, aren't they?  When I go out to eat, I often will get baked potatoes and just eat the skin (my favorite part), otherwise I skip them completely.  Luckily I love cauliflower which can be blended or mashed with butter and cream and makes a nice substitute.  There are many recipes on the web for low carb "mashed potatoes", but my favorite is Atkins' leek and cauliflower puree.  I don't cook myself, no talent, but a friend makes it when I visit and I could live on it.  Try squashes, too, for a change.  Pumpkin is the lowest carb (most fiber) probably.  

The most important thing is to not hammer on yourself.  It really is very difficult to control carb intake.  Your body loves them and companies stash them everywhere knowing that people will buy more of the product.  If you have some potato, just try not to eat as much of it. Never feel like you have blundered, never give up.  Eating potatoes is not the end of the world.  You will do better next time if you are kind to yourself.

Recognizing the effect of sugars on your weight is a huge step.  Very good luck with your weight goal and Merry Christmas to you too.  Hmm, so much for a short reply...

Sincerely, Arlene  

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