Excellent Doctor Report
My doctor has been following my cholesterol levels since I told him
several years ago that was starting a low-carb diet. Below, you can
click on the speaker icon to hear the doctor's report on my latest
First, let me give you some background. Before the holiday season of
2006 began, I made the unfortunate decision to go OFF my low-carb diet.
I ate "regular" foods like bread, cereal, and milk. I ate cornbread
dressing, mashed potatoes, peas, and rolls with my Thanksgiving turkey.
And yes, I ate some sweets like Christmas cookies. As a result, I
gained back all of the weight I had lost plus more! Also, my cholesterol
went back up. How foolish I had been!
In February 2007, right after Valentine's Day, I made the decision to go
BACK ON my low-carb diet. Since then, I have lost more than twenty pounds,
and I got this EXCELLENT report from my doctor.
Lipid Panel Results, November 13, 2007
- Sugar: normal
- Liver Function: normal
- Cholesterol: 153 (down from 187)
- Triglycerides: 127
- Good Cholesterol: "on the low side"
- Bad Cholesterol: 105 (well within normal range)
- Overall: "very good"
What Do I Eat?
I will add more details to this section as time permits.
- 3-6 eggs: poached, scrambled, fried floating in bacon grease,
or prepared as an Western Omlet with lots of cheese
- a half-pound of bacon or four sausage patties
- water or sugar-free Tang or similar drink
At my workplace, there is a full kitchen we are allowed to use. So,
many times I will bring a frozen steak from the freezer at home, thaw
it on the countertop, and cook it in the oven. Sometimes I will bring
a frozen microwaveable vegtable like brussel sprouts or creamed spinach
to go with it.
If I want to eat light, I will eat a low-carb wrap consisting of a
low-carb tortilla, lunch meat (usually chicken), lettuce, and Kraft
real mayonaisse. Stay away from low-fat mayo, because it is pumped
full of sugar.
If there is leftover hamburger, bell peppers, and onions, I'll open a
jar of "Pizza Quick" sauce (any low-carb variety) and a can of mushrooms,
spead generously on a low-carb tortilla, and bake it for ten minutes to
make a personal pizza.
I make use of my gas grill at home. Beef is my favorite, but I will also
grill chicken or pork. A favorite meal of Sheila and I is fajitas: I
marinate a skirt steak in soy sauce overnight, grill it, and cut it into
strips to mix with onions and peppers fried in a skilled using the remaining
soy sauce. Pork ribs are also good, I brush on KC Masterpiece low-carb
For side items, I usually steam broccoli or cauliflower. I make a mashed
cauliflower that resembles mashed potatoes: just stir in lots of butter,
sour cream, and also heavy whipping cream to make it firm, and salt to
taste. I also fry cabbage in my wok...it tastes really good if you use
lots of Chinese oil, but canola oil works good too, and season with
garlic, oregano, and Mrs. Dash seasoning. If I eat green beans, I am a
Southerner, so I cook them for hours on the stove with added bacon grease
or strips of bacon, plus lots of pepper.
Cool whip is very versatile. Serve it frozen, and it resembles ice
cream. You can add sugar-free chocolate syrup and peanuts, almonds,
or pecans...yummy! Serve it soft, and you can mix in cocoa powder to
make a moosse or peanut butter to make a peanut-butter parfait. In all
cases, MAKE SURE to NOT get low-fat or fat-free cool whip, since the
carbohydrate count in those is much higher (because of added sugar).
Sugar-free Jell-O is also very good. Top with cool whip and chopped
If I am in the mood for some chocolate milk, my favorite is Soy Slender
sugar-free soy milk (sweetened with Splenda) from the Westsoy company.
This product also comes in vanilla flavor: I generally like vanilla, but
its too potent in the soy milk. There is also a cappuchino flavor soy
milk that I haven't tried because I'm not a coffee drinker.
Peanuts and almonds provide a lot of fiber for the low-carb diet.
I also like to just eat a spoonful or two of peanut butter to satisfy
my sweet tooth. Beef jerkey and "slim jim" sticks are very good if
I'm craving meat. Pork rinds are good for a crunchy snack.
The Science of Low-Carb
A popular misconception is that eating fat makes you fat. I am living
proof that it is simply not true. My doctor told me this and it makes
a lot of sense:
"David, in my practice I see a lot of the local farmers. Some
raise cattle. When they want to fatten up their cows for
slaughter, they don't feed them bowls of fat. They give their
cows grain. Grain is how to beef up the cattle."
In science class in elementary school, I was taught about the food
chain. There are producers (plants) and consumers (animals). The
producers get their energy from the sun and store the energy in the
form of carbohydrates, or sugars. Consumers get their energy from
plants and use it up. If the animals get excess energy from their
food, they store it up in the form of fat.
If you eat lots of grains and high-carbohydrate vegtables like corn
and peas, you will be getting more energy from your food than you
can possibly use, and YOUR body will store it in the form of fat.
On the other hand, if you eat animal products, you only get a little
bit of energy from the sun that is "leftover" that the animal did
not use. Your body gets barely enough energy to run on, and so you
don't store fat. You have to burn fat in order to make up for the
energy that you don't get from your food.
Here is an interesting truth. HUNGER HAS NOTHING TO DO WITH AN EMPTY
STOMACH, AND FEELING "FULL" HAS NOTHING TO DO WITH HOW MUCH FOOD YOU HAVE
IN YOUR STOMACH! Your feeling of hunger or being full has to do with
the amount of sugar in your bloodstream. I came to know this fact from
personal experience. When I was a teenager, I had an appendectomy the
old-fashioned way, and I have the long scar to prove it. I was in the
hospital for a week, and I didn't eat until about the fifth or sixth day.
For the first four days, I had an IV in my arm, and there was a little
drip of sugar (glucose) on the stand beside my bed. As long as that
sugar was dripping, I felt no hunger whatsoever. As soon as they
disconnected me, I felt hunger.
I've heard little saying like, "You'll lose weight if you take a bite of
an apple fifteen minutes before you sit down for a meal." This is true,
but why? Because that bite of an apple becomes sugar in your bloodstream
in fifteen minutes, and you'll feel full, so you won't eat as much at the
Sugar works just like a narcotic. When you eat it, you get a spike of
sugar in your blood, and that is just like getting a "high" from drugs.
You burn that sugar off, and then you experience a "crash", just like a drug
addict expereiences when they haven't had drugs for a while. Then, just
like there is an intense urge for the drug addict to get more drugs, a
person on a sugar crash gets an intense hunger and wants to eat. When I
am not low-carb dieting, I have even gotten the "shakes" when I became so
weak that I couldn't hardly walk...I felt faint! Also, just like the
effect of a dangerous drug, the more sugar you get, the more you want,
and the more concentrated you need the sugar to be in order to get the
same satisfaction. A drug addict will eventually feel no buzz at all from
marijuana and will need something stronger like crack cocaine. A sugar
addict might start out eating just a small piece of chocolate or a cup-cake
in the beginning, and the next thing you know you want to eat not only oneonce in a while. Before you know it, that person can't get by eating one
piece of pie, they want to eat the ENTIRE pie!
When you're on a low-carb diet, you almost never feel hunger. Sometimes
I forget to eat breakfast. I forget to eat lunch. About 2:00 or 3:00
o'clock in the afternoon, I'll start to feel a little bit hungry, and a
spoonful of peanut butter is usually all it takes to get me through to
supper time. That's because I'm burning internally-stored fat at a
steady pace. My blood sugar is not going up-and-down like a
roller-coaster. It doesn't matter that my stomach is empty, I'm not
hungry because I'm have all of the fuel I need floating around in my
The most important thing to remember about low-carb dieting is that
YOU CAN'T CHEAT. Even if you cheat just a little bit, it screws
up your steady stream of blood sugar for days.
Change Your Thinking at Meal Time
I have come to believe that fat is not the enemy. It is the excess of
energy that you get from eating grains, corn, and the wrong kinds of
vegtables that is the real problem. I believe grease is not responsible
for clogged arteries (at least not grease alone): it is the ingredients
that contain carbohydrates.
Consider a meal consisting of the following:
People who advocate a low-fat diet would say:
- Crispy fried chicken
- Mashed potatoes with gravy
- Baked beans with bacon
- Roll with butter
- Salad with buttermilk dressing
- "Chicken is good as long as you remove the skin and bake it."
The skin on the chicken is not the problem.
Frying it is not the problem.
The problem is that to make it crispy, the chicken was rolled
in some flour before it was fried. The flour is loaded
with carbohydrates. The healthy thing to do would be to
fry the chicken without the breading. I recommend deep-frying.
Now, if you deep-fry a chicken breast with the skin taken off,
it will turn to leather before it's cooked all the way through.
I recommend eating deep-fried chicken wings instead. Wings are
the part of the chicken that has the most skin on it. Don't
bread the wings in anything, just put them down in the hot oil
for about ten minutes. They will fry up perfect every time,
naturally crispy and delicious. After they are finished cooking,
use a paint brush to spread on your favorite low-carb sauce,
like Hooters-brand sauce from the supermarket.
- "Mashed potatoes with gravy is bad because the gravy is made
If the gravy is bad for you, it is because of the flour that
is in it. You can find cans of gravy in the supermarket that
are low-carb. Usually this is the white breakfast gravy made
with sausage. However, beware because there are many varieties
of canned gravy that have a lot of flour in them. Read the
label! Now, the mashed potatoes are bad because they too have
tons of carbohydrates in them. I recommend that you substitute
the potatoes for creamy mashed cauliflower.
- "Beans are a protien-packed excellent substitute for meat.
Leave out the bacon and you'll be fine."
The only beans I have found that don't contain a lot of
carbohydrates are soy beans. Light firm tofu is pretty good
as an ingredient in home-made hot-and-sour soup (commonly
served in Chinese restaurants). I recently discovered
soy milk is an excellent drink. Baked beans are particularly
bad because they contain a lot of brown sugar, and that's about
as many carbohydrates as you can serve yourself. Hey, I love
to eat pinto beans, white beans, etc., but they are just too
high in carbohydrates, so I don't eat them anymore. Avoid
the beans, but feel free to eat the bacon!
- "Whole-wheat rolls are an excellent source of fiber, just avoid
the butter. Fat-free margerine is a better choice."
Margerine contains hydrogenated oil, and that's very bad for you.
Butter is the clear winner, hands down, as natural as cows.
I wouldn't dispute that a roll contains fiber, but my goodness!
Is it worth spiking your sugar level? Avoid bread, especially
the whole-wheat bread since that has the highest concentration
of carbohydrates. If you must eat bread, look for one that
contains less than ten total carbohydrates per slice with at
least five grams of fiber. That's a net carbohydrate count of
5 grams, which isn't bad. Eat only one slice. Put butter on it.
- "Salad is good for you, but eat no dressing at all or use a
Fat-free dressing is loaded with sugar.
When manufacturers take the fat out of dressing, it tastes awful,
so they must put something else in it to make it edible again.
What do they use? Sugar, and lots of it! Throw away any
fat-free dressing in your refrigerator and get the real stuff!
There are many varieties of buttermilk-based dressing that contain
one or two grams of carbohydrates per serving, but if you look
long and hard, you can find some that contains zero grams. Some
manufacturers who are carb-conscious have even made varieties
of low-carb French and Italian dressings. Also, scrutinize your
salad! Does it contain croutons? Pick them out! How about
carrots? Throw them away! Pea pods or loose peas? Fling them
into the trash can with your spoon (it's fun!).
Lettuce or spinach leaves, onions, tomatoes, bell peppers,
black olives, green olives, mushrooms, miniature corn cobs,
dill pickles, cottege cheese (not low-fat), cheese, and your
favorite low-carb dressing combine to create the most scrumtious
salad! Eat hearty!
On Thanksgiving, 2010, I perfected my recipe for lo-carb pumpkin pie!
This is a basic pie recipe that substitutes Splenda for the sugar and
coconut oil for the sweetened condensed milk. Hope you enjoy it!