Lose Weight, Feel Great By Just Saying "No" to White Carbs for 30 Days

You want a quick and effective way to start losing weight, feel better, and dramatically improve your eating habits?

It is as easy as making a 30-day commitment to yourself not to indulge in any foods containing processed grains, sugars, or corn sweeteners.

More specifically these concentrated carbohydrate bombs:

• Bread, bagels, muffins and other baked goods
• Pasta and instant rice
• Cold and hot breakfast cereals
• White potatoes in any form
• Soda and other cold and hot sugar-infused beverages
• Chips, puffs, doodles...basically, munchies in any form
• Candy and other sugary treats
• Fast food

So what can you eat, right? Whether you agree or not, the good stuff!

• Fresh or frozen fruits and vegetables (excluding potatoes)
• Beans and legumes
• All lean protein sources including eggs, and lowfat dairy products
• Healthy fats from vegetable oils, nuts and seeds

Do not be crazy and think this is bland and boring! There are tons of different types of healthy whole foods to choose from. It's up to you to open your mind, make the effort, and try something new.

Here is an idea of how your daily meals will transform:

Breakfast

Before: Breakfast skipped or muffin and large coffee with 4 sugars and cream

After: Low-fat yogurt mixed with crushed almonds and a water (or coffee with no sugar and milk)

Lunch

Before: Sandwich with mayo, meat and cheese

After: Salad with tons of veggies, grilled chicken breast, and low-fat dressing

Dinner

Before: Pasta with sauce and breadsticks

After: Steamed vegetables with poached salmon

Snacks

Before: Via office vending machine or gas station convenience store

After: Hard-boiled egg and piece of fruit

Following The Three "Be's" is Key!

1. Be prepared

Cutting out white carbs results in losing most of your grab-and-go meal and snack choices. This is great from a nutritional standpoint, but a bummer in the convenience department. So you never leave yourself hanging, stock the fridge and pantry with plenty of good food choices. Pre-pack meals and snacks for work or any activity away from home. When preparing healthy home meals, make extra servings. The leftovers work fantastic as tomorrow's lunch! Nutrition bars and protein shakes are saviors when there is little time to eat, or a situation arises where you cannot get to a whole food meal.

2. Be aware

Avoid cocktails, sports drinks, fancy coffee drinks, fruit smoothies and other beverages that contain high sugar content (anything greater than 10 grams of sugar per serving). They seem innocent enough until you read the Nutrition Facts and realize they are big time contributors to overall daily carb consumption! Lay off whole-grain foods during this 30-day period. They are much better choices than processed grains, but even so, whole-grain foods such as bread and pasta still contain concentrated amounts of carbohydrate. Avoid foods high in saturated fat like fatty meats and whole-fat dairy products. They are low in carbs, but chock full of unfavorable calories!

3. Be active

If you are not active, now is the time to get off your butt and start moving. Regular activity with a favorable diet helps boost metabolism so you can burn more bodyfat. If already exercising, try to slip in an extra 30 minutes per week of aerobic activity.

For additional guidance on what to eat, or how to create a balanced meal, I created a simple meal guideline which is Part 2 of the TLN Just Eat Right Guide. Follow the steps for selecting foods without white carbohydrates and you are covered for every meal at home, restaurant, and even trips to the grocery store!

After 30 days you may be so happy with the results, you can keep rolling on with the eating plan, or decide to reintroduce white carbs back into your diet in a more moderate and controlled manner. Either way, continue to use the healthy meal guideline to help accomplish the next 30 days and beyond!

Please remember that there is no negotiating or compromise when just saying "no" to white carbs for 30 days. You probably chose to read this article because you are interested in losing weight. So why fight it? Just eat right!

TLN's Simple Reference Guide for Choosing Healthy Meals

Tough Love Nutrition’s Simple Meal Guide is a no frills tool to help create meals that get the job done nutritionally and eliminate doubts of whether or not a healthy choice is made.

No goofy diet plans or food values handbook necessary! The Simple Meal Guide lays it out for you no matter where your next meal is coming from.

By selecting foods as instructed, you can conveniently side-step processed food pitfalls and make-up or order a nutrient and energy-rich meal that is balanced with lean protein, quality carbohydrates, dietary fiber and beneficial fats (and for those keeping count, around 500 calories or less if using half-portions).

As you choose foods from each category, habitual meal combinations will be the norm (like a sandwich), but also mix-and-match for creativity as well as when availability of food choices and preparation time is limited (like grabbing a can of tuna, banana and handful of cashews). The latter is especially relevant because with our busy schedules, not every meal can be a gourmet affair. Sometimes it is necessary to eat a “get the job done nutritionally” meal and move on with our day.

To make servings more realistic, whenever possible, a visual description of the portion size is included along with traditional food measurements. Don’t fret over a portion being exactly as listed. An extra ounce or two is not going to dramatically affect the overall nutritional profile of a meal. For smaller meals, you can take the protein, carbohydrate and fat suggestions below and simply portion them in half.

And finally, to seal the deal and not spoil a good thing, none of the food choices below are to be fried, battered or prepared in manner that compromises their nutritional soundness.

Protein Foods

(Each serving provides 30-40 grams protein)

Choose ONE from below:

Chicken

Breast (without skin), 5 oz. (palm-sized piece)

Canned (white meat, in water), 5 oz.

Deli Sliced (not pre-packaged), 5 oz. (1/3 lb.) or 5 thin slices

Turkey

Breast (without skin), 5 oz. (palm-sized piece)

Deli Sliced (not pre-packaged), 5 oz (1/3 lb.) or 5 thin slices

Ground (white meat), 5 oz. or palm-sized burger

Beef

Lean Cut Steak (like top round or sirloin), 5 oz. (palm-sized)

Lean Ground Beef (ideally ground sirloin), 5 oz. or palm-sized burger

Deli Sliced Roast Beef (not pre-packaged), 5 oz (1/3 lb.) or 5 thin slices

Fish

Canned Tuna (light or white, in water), 6 oz.

Foil Pouch Packed Tuna (light or white), 6 oz.

Canned Salmon (boneless, skinless), 6 oz.

Filet (ideally cold water like tuna, cod or salmon), 6 oz. (palm-sized)

Foil Pouch Packed Salmon, 6 oz.

Dairy

Low Fat, Plain Cottage Cheese, 1 cup

Whey Protein Powder, unflavored, ½ cup (blend with fruit or juice)

Eggs

Large or X-Large, 5 whole eggs

Large or X-Large (some yolks removed), 3 whole eggs, 3 whites

Also Try: Cooked Shrimp (1 cup), Lean Cut Pork (5 oz.)

Protein Meal Boosters

(Each serving contains 10-20 grams protein)

Choose ONE from below if athlete, very active (3 or more days per week), or day’s other meals lacked adequate protein:

Dairy

Cheese

Deli Slices (not pre-packaged), 1 oz. or 1 thin slice

Shredded, 1 oz. or 1 small handful

Solid, 1 oz. or 1 inch cube

Reduced-Fat Milk (1 or 2%), 1 cup

Low Fat Cottage Cheese, ½ cup

Low Fat, Plain Yogurt, 1 cup

Whey Protein Powder, unflavored, ¼ cup (mix with juice or oatmeal)

Eggs

Large or X-Large, 2 whole

Large or X-Large (no yolks), 3 whites

Vegetarian

Tofu

Sautéed Cubes, 6 oz. or 6-1 inch cubes

Cheese, 2 oz. or 2 slices

Soy Nuts, 1 oz. (1/4 cup) or 1 large handful

Also Try: Soy-Based Meatless Hot Dogs, Burgers or Breakfast Sausage (1 serving as suggested on product’s Nutrition Facts).

Carbohydrate Foods

(Each Green and White serving provides up to 20-30 grams of carb)

Choose ONE below from Green, ONE from White:

If strictly watching carb intake, choose TWO from Green only:

If athlete or very active (3 or more days per week), choose additional ONE serving from Green or White:

Green Carbs

Veggies, fresh or frozen (not canned), 1 cup or more

Salad (with variety of fresh veggies), 1 cup or more

Beans and Legumes (canned or from dry), ½ cup cooked

Fruit, Frozen, Sauce, or Snack-Size Cup (no added sugar), 1 cup

Fruit, Dried, 2 tbs. or one small handful

Fruit, Juice, 1 cup (ideally to mix with protein powder)

Fruit, Whole, 1large piece or 1 cup

Oatmeal, (rolled oats, not instant packet), 1 cup cooked (1/2 cup dry)

Also Try: Different varieties of Fresh Fruits and Veggies. The more colorful, the more beneficial their antioxidant properties. Antioxidants help to protect us against harmful, cell-damaging free radicals.

White Carbs

Pasta, ½ cup cooked

Bread, 2 pieces or 1 pita or 1 tortilla (whole grain)

Bagels, 1-3 ½ inch diameter (whole grain)

Rice, ½ cup cooked (whole grain)

Potato, 1 medium or ½ cup cooked

Also Try: Couscous or Tabouli (1/2 cup prepared). If you are watching carb intake due to lack of activity or attempting to shed pounds, ideally eat NO White Carbs. But if in need of a fix, a serving of 5 classic “rich” or “saltines”-type Crackers (natural, no hydrogenated oils) contain half the carb content of the above White Carb selections.

Fats and Oils

(Each serving is targeted to provide primarily beneficial unsaturated fats)

Choose ONE from below:

Choose TWO if athlete or very active (3 or more days per week):

Olive Oil, up to 2 tbsp.

Nuts and Seeds (Unsalted), ¼ cup or 1 large handful

Nut Butters (No Sugar, No Hydrogenated Oils), up to 2 tbs.

Avocado, 1/3 Medium or up to 2 tbs. as Guacamole (Natural)

Mayonnaise (Natural), 1 tbs.

Salad Dressing (Oil-Based, Natural), up to 2 tbs.

Butter, up to 1 tbs. (1 pat equals 1tsp.)

Also Try: Hummus as a spread or dip (up to 2 tbsp.), Grapeseed, Macadamia Nut and Sesame Oil (up to 2 tbsp.) and other varieties of Nuts beyond Peanuts. They tend to contain even better nutrient values than the common Peanut. .

Other Meal Components:

Herbs and Spices—Use liberally. Dried garlic, onion, ginger, mint, basil, paprika, cinnamon, pepper and a myriad of other herbs and spices provide a more flavorful dish and contribute to better health. Each contain unique phyto-nutrients that help our bodies to function better. In regards to salt, go easy on the shaker, if using it at all. Eating more fresh foods and less of pre-packaged ones greatly reduces salt (a.k.a. sodium) intake. Typically, the longer the shelf life, the higher the sodium content.

Sauces and Spreads—Stay “thin”. In other words, avoid thick, cream or cheese-based toppings, soups, spreads or dips. They are chock full of saturated fat, cholesterol and concentrated calories.

Sweeteners—For foods, entrees or beverages that are far better with some added sweetness (like oatmeal), reach for Pure Honey or Maple Syrup (1 tbs. or less). Calorically, they are about the same as nutrient-less white sugar, but are unrefined and contain beneficial trace nutrients.

Beverages—Plain and simple. You can never go wrong choosing filtered or bottled water. Everything else—even the good stuff—is a distant second to this essential nutrient.

For a printable PDF version of the TLN Simple Meal Guide plus further resources on determining more specific nutritional needs, protein requirements and meal frequency, download a copy of the TLN Just Eat Right Guide!

TLN Health News Heads Up: Are you going to eat that?

7 foods you may think are healthy, but aren't

By Susan Moores, R.D.

MSNBC contributor

Pick a fruit, any fruit, and you know it’s good for you. It’s the same with vegetables and many whole grain foods. They deserve their nutritional halos.

Some foods, however, have gotten the healthy nod, when they’re actually laden with fat, sugar or both.

TLN Editor Comments: This article reinforces that fact that people are under the false impression that they are replacing the more obvious bad food choice with something comparably unfavorable. Read and be enlightned why the likes of Granola Bars, Tea Drinks and Fruit Gummies aren't that great for you at MSNBC.com!

TLN Health News Heads Up: The 10 Best Foods You Aren’t Eating

WebMD Feature from "Men's Health" Magazine

Want to do your body a world of good? It's as easy as expanding your grocery list

Although some guys aren't opposed to smoking some weed, most wouldn't think of eating one. It's a shame, really, since a succulent weed named purslane is not only delicious but also among the world's healthiest foods.

Of course, there are many superfoods that never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and you'll instantly upgrade your health -- without a prescription.

[TLN Editor] In spirit of the season...

#10 Pumpkin Seeds

These jack-o'-lantern waste products are the most nutritious part of the pumpkin.

Why they're healthy: Downing pumpkin seeds is the easiest way to consume more magnesium. That's important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.

How to eat them: Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you'll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.

Read Best Foods You Aren't Eating 1-9 at Web MD Health!

Tough Love Nutrition Group: Check it Out!

In 2007, I created the Tough Love Nutrition Group.

Hosted by Google, the TLN Group is an awesome community portal.

The highlight is a Discussions page that allows you to post a nutrition or fitness question or share insight with other group members.

You will also discover a growing selection of self-help nutrition, eating and food articles. This will continue to expand in coming months and include fitness, exercise and weight training info as well.

Here are a few of the recent items I posted on the site:

Discussion Topics: Fat Burning Foods?

Pages: Tough Love Nutrition Q and A Archives

Files: Tough Love Healthy Eating Guide, Parts 1-4

Enjoy and Just Eat Right!