CARBOHYDRATES
HOW MUCH AND OF WHICH TYPE?
WEIGHT LIMITS
An unnegotiable boundary/limit is to never be over a BMI of 25 (which I am slightly below), but it seems that 22 is the optimal, with an increase in mortality risk of 6% for each unit increase. (Why would I want to live at 3 extra BMI units, if it causes 3 times 6% or 18% higher mortality risk?)
If I set that standard (22 or 25), what would make it possible and what would make it impossible to succeed?
Methinks Paleo Man did not eat hardly any sugar or high glycemic carbohydrates, with only occasional fruits while in season. (Glycemic = a relative glucose rating So I should be able to get enough nutrients from meats, fish, and lots of veggies, with plenty of fat for fuel. I need 56 grams of protein a day and to eat 25 grams of carbs in the form of veggies and the rest will be healthy fats. (Female is 46 grams of protein for average weight.)
HOW MANY CARBS?
To lose weight for sure: 50 grams of carbs or less (20 g 1st two weeks)
Marginal: 100 or less
For life, not gain 150 or less
Well, how much is 50 grams of food????
1/2 cup of beans 58
Large (7") apple 34
Banana, large 35
Popcorn, 94% fat free 56 (microwave package, 3 oz., 5 g fat)
Blueberries, 1/2 cup 10
Sugar, 1 tbsp 12 (honey is higher)
So I can't eat any grains, legumes (beans), fruit, popcorn, or refined carbs and sugar, or I'll easily exceed diet limits at the low end. (I dropped a daily banana as I was losing no weight.)
THE CARB EFFECTS
So, here I was, vaguely aware of what carbs could do, depriving myself of much food, but being a bit sloppy with the carbs, thinking I was "close" - but there was no progress being made. And it was frustrating.
I simply failed to follow the standards and to be rigorous about it. And I would have no hope if I continued on the same path.
It is now clear to me what to do (and not do!!!) in regards to carbohydrates and weight loss!
Carbohydrates are the "preferred energy source", as much of it is very close to being glucose, which is the actual energy source.
If we make little glucose available, then we'll tend to burn stored body fat more.
Fat is also an excellent energy source.
GLYCEMIC HORROR SHOW ITEMS
Watermelon 70
Ripe banana 70
Jelly beans 75
Donuts 76
Potatoes 92
Rice cakes (low calorie) 72
Instant rice 87
Millet 71
Crunchy Nut Cornflakes 72
Cheerios 74
Corn flakes 71
Puffed wheat 74
White bread 71
bagels 72
Whole wheat bread 67
A sweet potato boiled with its skin can be about 46 if cooked 30 minutes, but to 94 if baked for 45 minutes, as that is enough to change chemical form.
