This article is for anyone who is looking for greater success in overcoming carbohydrate dependency. With such access to a variety of refined carbohydrates, we’re easily enticed into over-consuming them.
If this guy can cut carbs then you can too. Look, what I'm recommending isn't some advanced idea. You already know that you'd be better off cutting the crap that has you enslaved. So make the commitment and actually see your abs, lean out our face, enhance mental cognition and control insulin. Hell, if you're struggling enough and this guide doesn't do the trick you can even PM me.
The 3 methods are;
Carbohydrates in small infrequent quantities are perfectly ok but in our current society multiple factors have lead us to become a culture that is simply hooked. Even fruit isn’t innocent anymore because it has been selectively bred to be the sweetest it possibly can and we’re able to easily provide ourselves with access to it through agriculture, regardless of the season. Grains and syrups are slipped into every product because of how cheap and available they are. The production of ketones as a result of very minimal carbs (under 20grams per day) demonstrates to us that we’ve adapted to survive periods of time with very few carbs, if any at all. Our preagricultural ancestors likely consumed carbohydrates infrequently and intermittently. Low carb and high fat is completely safe.
Let’s consider a day of eating that most people don’t look twice at. You have cereal for breakfast, sandwiches for lunch and pasta for dinner. In this day you will be consuming around 300g of carbs and that doesn’t included additional snacks, fruits, sauces, etc. It’s very easy to go overboard on carbs with popular, convenient meal options.
The information in this article is useful for those wishing to lose weight. It’s much easier to over-consume sugar than it is to over-consume fat. If you get this aspect of your diet right, the rest will come along easily. Those who are having trouble sticking to a ketogenic diet will also benefit for similar reasons. The cravings on keto are challenging and any help with that is going to assist you with goal attainment. Additionally there are countless anecdotes on the internet for health improvements regarding auto-immune issues, epilepsy, inflammation and diabetes.
Altering the Habit Loop
Charles Duhigg outlines in his book “The Power of Habit” that most of our actions come from a habit loop consisting of three elements, CUE>ROUTINE>REWARD. We tend to do most things automatically to reduce decision making throughout the day. Many of these loops are necessary to automate mundane tasks such as brushing our teeth. However, companies are more than aware of such a mechanism and have actively used it to sell more products. Overweight people are over-consumers and their habit loop has been hijacked.
A common example of habit might be the following; Craving for specific food (Cue) > Driving to the store and making the purchase (Routine) > Consuming the specific food (Reward). The cue is what initiates the loop and that cue manifests as a feeling, sensation or craving. Our mind will go on autopilot until we’ve completed the loop. It’s incredibly difficult to consistently fight the habit you’ve developed every time your urge occurs. This is why so many people fail diet-related endeavors.
To change the habit we need to change the behaviour, the routine. The cue and reward are so built in that they cannot be removed. What can change however is what you do once the cue presents itself. It needs to be something that is stimulating and releases a good feeling in your brain. It’s something you have to do each time the cue occurs. You are replacing the behaviour which alters the habit.
So each time you feel a craving for carbs you could replace it with cooking and eating a steak. This way you’ve changed the behaviour while the loop still plays out. You’ve turned the loop into Craving>Cooking>Eating. Over time the new habit loop becomes automated and is no longer ruining your goal. It’s the same habit loop with a new behaviour.
Experimenting with Sweeteners
Avoiding substitute foods such as sugar free chocolate and diet soda is useful because including them only delays your cravings rather than allowing you to reduce them. Over time your palette will adjusts and cravings will subside naturally. Otherwise you are keeping yourself in a state where you’re tempted to eat sweet things constantly while your brain never actually gets the fix of sugar. It’s a good idea to reduce your dependency rather than reinforce it.
On the other hand it might be what it takes for you to succeed on a carb-less lifestyle. You have the ability to eat more like others and blend into social situations better. You can take care of an urge while still having consumed few carbs. You will be decreasing the likelihood of eating the real thing and therefor sticking to your goal.
Whether you should use sweetener or not is dependent on what you define as your goal. People have success with and without the substitutes. To try both, start by eliminating carbohydrates and using substitute sweeteners for 30 days. Slowly decrease your use of sweeteners until the 30th day and from there continue without.
Remain satiated throughout the day with high fat foods. A high fat meal will fill you up in a smaller quantity and leave you feeling full for longer. Always have the right foods on hand ready to eat and cook at a moments notice if you feel a craving for carbs. Your preparation will greatly impact your success.
Plan your meals in advance and remove any consumables from your home that would ruin your goal. Planning ahead what you’re going to eat in any situation will be essential. If you’re eating out, look up the menu online or call them before you arrive. If you’re staying away from home make sure you can get access to the things you need. Consider taking your own food, what the closest supermarket stocks, what time it closes, the cooking facilities you will have access to, etc. Improvisation will be necessary at times, accept this.
Cravings for specific carbohydrates will diminish over time. The cravings will come back but will be less frequent. In reality, this is a challenge and requires significant will to succeed.
I’m not completely against carbohydrates and I believe the macronutrient is beneficial when implemented strategically. I take issue with the overconsumption enabled by cravings. We’re acting based on impulse rather than selecting foods for optimal health. I believe that this is ultimately leading to the diet-related health issues we see today.
EDIT: This article explains how the sugar industry turned everyone away from fat and onto sugar in the 60s. Thanks to u/BlackCraneStoic for sharing it.