People gain weight when they get more energy from food than they burn up. This can be a small amount of energy a day for a long time. When a person gets less energy than they need, for a long time, they will lose weight. So cut energy and lose weight. This sounds easy, doesn’t it! Why then do some people really battle to shift that excess body fat?
One reason may be because their body does not break down and use foods the way it should. In particular the insulin in their bodies is not able to move glucose from the blood to the cells.
As a result more insulin is produced, and blood glucose levels may be higher than the ideal range. This insulin resistance is associated with other health problems such as high cholesterol, high blood pressure and heart problems.
The Carb Control formula is one where the formula and food choices have been changed to minimise the amount of insulin needed by the body. It is also planned so as to decrease risk of developing the illnesses associated with insulin resistance.
This formula is suitable for Weigh-Less members who are at risk of having insulin resistance. People who like to have fewer complex carb serves in their eating plan may also prefer it.
Before you are switched to the Carb Control Formula you will need to make some changes to your current food choices. This is because these changes should be introduced gradually, when you are implementing them all, and you have reached Zone 3 or higher, you can change to this formula:
- Be active. To use the carb control formula you must be doing some form of exercise most days of the week. This is because exercise assists the body to maintain blood sugar levels at optimal levels.
- Gradually increase your intake of dry beans, peas, lentils and soya until you are eating one to two serves five times a week. At the same time be sure to drink lots of clean safe water.
- If you are not already doing so, start to use fish on alternate days.
- Choose complex carb serves that have the satiety smart symbol, these are absorbed slowly to the blood stream.
- You may switch from your carb control formula to another one whenever you want. But you may not switch back and forth between formulae at random.
THE REASONS FOR THE CHANGES ARE:
- The total amount of carbohydrates in the eating plan is reduced; this lowers the amount of glucose that will be produced, thus decreasing the amount of insulin needed. However, this is not a low carbohydrate diet.
- The types of carbohydrates are controlled. The choices of food are limited to those carb-rich food that are also rich in nutrients. The eating plan will then supply less carbs in total, but will still supply all the essential nutrients. Most of the carbs that are included are ones that are absorbed slowly. These food are also high in fibre.
- Dried beans, peas, lentils and soya are included at least five times a week. These foods have slowly absorbed carbs and are an excellent source of fibre.
- The types of fats in the eating plan are changed to maximise the benefit of the eating plan on the levels of facts in the bloodstream. This is because people with insulin resistance are at higher risk of developing heart disease, correcting the blood fats will decrease this risk.
- Meal frequency is controlled so as to provide the body with energy from food throughout the day. Eat three equally sized meals during the day, with a few small snacks, one of which is late at night (milk).
- Drink lots of clean safe water. This is needed for health and to help the fibre move through the intestine.
Choices from the food groups are limited, so as to meet the criteria described above. When on Carb Control foods may only be eaten from groups according to the description below:
- MEAL PLAN: Serves should be divided into three equally sized meals and two or three snacks.
- COMPLEX CARBS: Choose complex carbs that have the satiety smart symbol.
- VEGETABLES AND FRUITS: Use fresh, frozen or dried vegetables and fruits.
- PROTEINS: Use dried beans, peas, lentils or soya at least 5 times a week. Use fish on alternate days. Other choices from these groups must have the heart symbol.
- FAT: Use only those with a heart symbol. Divide fat serves over all meals rather than using at other one or two meals.
- MILK: Use only skim milk and fat free yoghurt.
- ALCOHOL: Use very occasionally, exchanged as described.
- TREAT: Use to make meals interesting and tasty.