The Carb Lover’s Diet

To the delight of millions (and most in the nutrition community), Ellen Kunes and Frances Largeman-Roth, editors at “Health” Magazine set out to dispel the widely held belief that carbs are the mortal enemy of weight loss and keeping slim.

In their best selling book “The Carb Lover’s Diet: Eat What You Love, Get Slim For Life”, the Health ladies tout the theory that some carbohydrates can actually boost your metabolism and accelerate weight loss, thanks to something called resistant starch. Resistant starch is an ingredient, found in varying quantities, in certain carbs that resists digestion in the small intestine – meaning it passes through the digestive tract, without being digested, in the same manner as fiber. The theory goes that with resistant starch in your diet, you will feel fuller (reducing hunger cravings), control blood sugar levels and boost metabolism and fat-burning. Examples of these “quality carbs” include whole grain breads, pastas and cereals, granola, brown rice, oatmeal, potatoes, bananas, beans, peas, peanuts, apples and broccoli. The Carb Lover’s Diet claims you can lose 10 pounds a month adhering to this plan.

1. There are five golden rules to following the Carb Lover’s diet:
   You must have one “Carb Star” (high resistant starch food) with each meal.
   
2. 25% of calories from each meal should come from the resistant starch food, with the remaining 75% coming from lean protein, fruits, veggies, low-fat dairy and healthy fats.
   
3. Portion Control is the Key.
   
4. Don’t totally deprive yourself of foods you love. That includes enemies of weight loss like chips, chocolate, and wine. Moderation is man’s best friend.
   
5. Stock your kitchen with loads of resistant starch carbs, along with the proteins, fruits, veggies and healthy fats that account for a healthy, balanced diet.
   

Following those rules, you’ll kick off with a restrictive 7-day “Carb Lovers Kickstart Plan,” a detox where you’re limited to four small meals, for a maximum of 1200 calories per day. If you stick to it, you will lose weight this week, but bear in mind that weight is all water and maybe some lean muscle. And it won’t be easy. But generally speaking these initial “detox” phases of weight loss plans are meant to net some visual results fast, to keep the dieter in the game.

After the Kickstart you’ll transition to a 21-day “Carb Immersion Plan,” which permits five small meals a day for a maximum of 1600 calories. You’ll have much more flexibility with your food choices in this phase, and once a week are allowed to treat yourself to a limited portion of chocolate, beer or wine, should you so choose. All of the meal plans will net you at least 10 grams of resistant starch per day.

Though the nutrition is key, it’s not the only element of the plan. The Health ladies also emphasize exercise as an important part of the diet because it contributes to getting results more quickly. And nobody can argue with that. The book recommends aerobic exercise – walking, jogging, cycling, etc. – a couple of days a week, to be alternated with a weight training workout (toning with dumbbells, a plan provided in the book) two to three times a week. The book also includes some 75 recipes, a dining out guide, a maintenance plan, and guidance on frozen foods and the foods you should have in your kitchen.

Contrary to Atkins, Dukan, et al – all carbs are not the enemy, and it’s good to see some informed voices spread the word. Many nutritionists and health experts have warned for years that the carb-phobia created by Atkins & co. will result in serious fiber and other nutritional deficiencies. Healthy carbs – rich in fiber – are your friend. Though we find the initial “Kickstart” week of the Carb Lovers Diet to be a little extreme, the program overall is a good, healthy diet plan. The nutrition is balanced, the calories are controlled and the exercise is required. You will lose weight on this plan, and if you can transition the plan to apply by and large to your lifestyle, you will keep that weight off forever.

Note: on the heels of the success of the original book, the ladies have published both a Carb Lover’s pocket guide and a standalone cookbook of some 150 recipes.