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From The Great Carb Cutback and the Table of Contents From the Book
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My Personal Experience With Low Carb
An abridged version of the first section of The Great Carb Cutback
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Allow me to start by telling you a little about me. Now in my fifties, I was diagnosed with type two diabetes in my
mid-forties. Like most type two or adult onset diabetics this was really a diagnosis of what is known as Metabolic
Syndrome. What that means is, along with the diabetes comes a whole package including hypertension or high blood
pressure, high cholesterol, elevated triglycerides and risk of heart disease. It is sometimes referred to as
Insulin Resistance Syndrome, Syndrome X or, particularly in Australia, CHAOS. It is not uncommon. It affects one in
five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of
the population.
About three years ago, I saw a documentary called My Big Fat Diet.
My Big Fat Diet chronicles the story of a doctor who initiated a project in Alert Bay, BC, on the northern tip of
Vancouver Island, to test his diet theories with a native population that was overrun with diabetes, obesity, heart
disease, high cholesterol and all those other wonderful things that our modern-day food guides have led us to.
With the sponsorship of Health Canada and the University of British Columbia and the co-operation of the local
medical community, Dr. Wortman put 100 people on a diet that virtually eliminated carbohydrates.
At the end of a closely monitored year, everyone who stuck to the diet had lost weight, improved their blood
markers and reduced or eliminated their medications - some of them dramatically so.
Well, that was enough to catch my attention! But I wasn't prepared to jump right in without thoroughly researching
the subject first. After a fairly exhaustive study of both the pros and the cons of the low carb lifestyle, I
decided I had nothing to lose and a lot to gain by giving it a try.
What has it done for me? Well, to start with, I have lost more than 15 kg (over 30 lbs), I have gone from 60 units
of insulin a day to no insulin at all, I have completely eliminated some of my meds and I have significantly
reduced the other medications I was taking. All of this without “dieting”: I eat as much as I please (of
non-carbohydrates) and never go hungry. And my blood sugar readings, without all the medication, are significantly
better than they have been in years. I honestly feel if I had known about this when I was diagnosed in 1996, I
might have been able reverse my condition. At this advanced stage I probably can, at best, control it better.
You don't have to be diabetic for this change in lifestyle to be beneficial. My wife Mary is not, and while nobody
would ever have thought of her as “overweight” she was carrying more weight than she was comfortable with. While
she didn't need to lose weight she certainly wanted to, and converting to the low carb lifestyle has enabled her to
also lose more than 15 kg, and she feels amazingly better because of it.
And the weight loss is just the tip of the proverbial iceberg. In the book I relate all the other advantages I've
found in living without carbohydrates.
Let me once again state that I am not a nutritionist or medical doctor. This book is not intended to substitute for
medical advice. It is simply an account of my experiences and successes with a low carb lifestyle and a
distillation of some of the knowledge I've gained while researching and living that lifestyle. If you have any
doubts or issues, please don't hesitate to speak with a medical professional, and feel free to share the
information contained in this book with them, as I have with my personal physician.
Table of Contents
INTRODUCTION 6
My personal experience with Low Carb 6
Low Carb and You 9
HOW TO GET STARTED 12
The First (Big) Step 12
Stocking the Pantry 13
The Refrigerator 14
Canned Goods 15
Packaged Foods 15
Condiments 15
With a Grain of Salt 15
On The Menu 17
Shopping 22
Eating Out 29
Exercise 31
Summary 32
WHY LOW CARB? 35
A Short History of Our Ancestors' Eating Habits 35
A Short History of Low Carb Eating Habits 37
The Facts, Ma'am, Nothing But the Facts 38
The Skinny on Fats and the Lowdown on Low Carb 39
Low Carb and Weight Loss - The Tale of the Scale 41
Low Carb and Type 2 Diabetes - or Don't Eat Everything You're Fed
43
Summary 44
APPENDICES 45
Appendix A - Vegetables 45
Appendix B - Fruits 48
Appendix C - Snack Foods 50
Appendix D - Artificial Sweeteners 52
Appendix E - Low Carb Substitutions for High Carb Food 57
Appendix F - Food Diary 61
Appendix G - Nutrition Charts 70
Appendix H - Recipes 72
Shepherd's Pie 72
Fauxtatoes 75
Cauliflower Hash Browns 77
Cauliflower Fried "Rice" 79
Cheetza 81
Almond Meal Pancakes 83
One Minute Low-carb Chocolate Cake 85
Pepperoni Crisps 87
Cheese Sticks 87
Cheese Crisps 88
Finger Jello 90
Afterword 92
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