Sunday July 9

Super Low Carb Maintenance Diet

A topic that is sure to spark controversy in some circles! I neither agree nor disagree with the concept of a super low carb maintenance diet is the key to long term success. The reason for my indifference is that I believe for some people, yes that type of diet is the key. However, for other people I believe that a super strict low carb diet would be counter indicative of long term success.

I am a firm believer that there is no "one size fits all" plan for maintaining a weight loss. I believe that there are certain proven key elements to long term weight management; including, but not limited to, long term dietary changes, inclusion of regular exercise, ongoing monitoring of intake with a gradual release of tracking until only sporadic checks are needed.

I think first and foremost is that one must not return to the previous dietary habits one had before WLS and before major WL. To do that requires a great deal of work and effort for most people over the long haul. For some may be more on the cognitive behavior level, for others it may require deep introspection and an understanding of one's emotional life.

We must also adopt a style of eating that will allow us the freedom to eat in a way that works for us individually. People of normal weight who have never had weight issues eat differently from one another. Just because we were once obese does not mean all former obese people have the same likes, tastes, and eating preferences. We also did not all become obese for the same reasons.

Another key piece for my stance on a low carb maintenance plan is the knowledge that, simply put, carbs are not created equally. Eating whole grain, whole fruit and vegetable carbs and milk based carbs does not cause the same reactions in the body as eating highly processed and simple carbs such as baked goods, candies, breads and sugars. You know those coffee shop muffins, like at Starbucks or Panera Bread? Say you have a Blueberry muffin from Panera. That's going to run you roughly 490 calories and 69 carbs according to their nutritional info. Now a cup of cooked steel cut oats, 1/2 banana, 1/2 cup of blueberries and a 1/2 cup of Fage 0% will run about 310 calories and 52 carbs. Would anyone even dare to call those equal carbs? I would think not. BUT both of those breakfasts put you over the daily maximum of 50 carbs per day. The blueberry muffin will spike blood sugar quickly, cause a strong insulin reaction and possibly start a volleyball of blood sugar highs and lows for the day until the reset button i**** through vigorous exercise or a night's sleep. You'll probably be hungry within the hour after eating that muffin - even though it's a pretty hefty fellow! The oatmeal breakfast, on the other hand, will cause a very slow rise in blood sugar, keep hunger at bay for hours, and contains lots of bio available nutrition.

I think it's important, too, that people know what their triggers are. If you know having a small dish of ice cream will send you down the path of no return for days, weeks, or months is it worth it to eat the ice cream? But what if ice cream is not a trigger and you can have a little dish and move on with life with no lingering repercussions? Should you never have the ice cream because it's a high carb treat? What about wine?

I have a lifetime of experience of dealing with "Food Rules". A super low carb plan has a set of rules by which one must abide a good amount of the time to be successful on a plan such as that. I have followed such a plan and been wildly successful in losing weight. I can't argue with my results. However, this point in my journey I do not wish for my eating to be governed by more Food Rules. My quest is to discover a way of eating that is healthy and satisfying on both a physical and emotional level. My vision is for that style of eating to be one that I am able to maintain long term and allows me flexibility on a regular basis.

It is no secret that I abuse refined carbs. I own that. Understanding how those refined, sugar laden foods play a role in my obesity and emotional eating is a major part of my recovery. But I also want to make it very clear that I do not struggle with my weight. I have disordered eating issues. My weight is simply a symptom of my disordered eating that I am learning to understand and manage. Perhaps someday I will adopt a super low carb style of eating and find that it is the true style that works for me. Right now it is not.

If a super low carb style of eating works for you, then by all means eat that way. I think both Liz and Diane S. eat quite low carb, but I'm not sure. Maybe Shel, too.

I have been the preacher on the pulpit supporting this way or that way of eating. I'm sort of done with that. We've all got our own "****" to deal with on this journey and have to figure it out for ourselves. I think more important than counting carbs and getting on the carb zealot wagon is finding balance and peace around food, one's body image, and accepting that simply because you are, once were, or have become once again obese does not mean that you are broken and are something of which to be ashamed.

For more than 40 years my weight and outward appearance has been a major driver of my behavior, self image and feelings of self worth. Today following a low carb plan is not what is going to be the key to my success. They key to my long term eating choice success depends on my acceptance and understanding of who I am, what I fear, and what I wish to accomplish. Taking care of myself and making myself a priority and truly knowing in the depths of my being that I am worthy of self care, not being self indulgent or selfish, is what is going to be the key to my success.

Thank you, Devon. That's a whole lot of insight. Much, much appreciated.

Ann

Bravo! Bravo!

I only drop really low in carbs on the days I am trying to "rein" it in (keep calories low). I don't really count carbs (just calories and protein).

Perfect answer: "The key to my long term eating choice success depends on my acceptance and understanding of who I am, what I fear, and what I wish to accomplish. Taking care of myself and making myself a priority and truly knowing in the depths of my being that I am worthy of self care, not being self indulgent or selfish, is what is going to be the key to my success."

That !!

I ate very low carb all through WL. I credit my success to it and am ever grateful.

Study design is inherently difficult in the nutrition world. I don't believe reliable nutritional research exists for much of anyone, much less WLS peeps. I am weary of proclamations of diet nirvana and don't see the point of debating since I think we can all be right. Personalized medicine, so to speak.

I think there is an over-emphasis on macros but I can see why we all go there. For one thing, it is so easy to track.

What I suspect is more important is the type of information that Devon speaks of.....know yourself. And that isn't easy! What makes you tick? What makes you eat? How do you use this information to your advantage? What is important to you? If/when, you start to gain, can you adjust your diet to counter? Can you find something other than food to fill yourself? What would that world look like? (FWIW, I think everyone of this board contributes to this sort of thinking)

I don't have answers to all my questions. But for now, for me:

• It is important to me that I eat a variety of whole foods
• Protein forward keeps my appetite in check
• I avoid processed foods in general and that includes bread and pasta tho I am no puritan. There is a hierarchy, of course....I regularly have thin sliced whole grain toast most days. Sweeter treats are included but not very often.
• Volume anything is my enemy. Grazing is volume eating spread out over time.
• My restriction works best if there are hours between meals.
• My worst trigger for dysfunctional eating is undone tasks that I am worried about.
• I don't regard any of the above as "rules," but more of my own best practices. Generally following these guidelines keep me lowish carb compared to many, but not

I can relate so much to so much of this, Shel. Thank you.

I think that in the end it is calories that count. Super low-carb and/or super high protein keep the calories down. I do think low-carb, especially keeping away from bread, crackers, cookies, etc. also reduces cravings for many. IMHO.

Ditto re your thoughts, too, Liz.