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Low Carb Diet and My Success

Updated on September 5, 2017

Why Low-Carb?

One day my husband and I were listening to a radio show, and there was a discussion on about how to lose weight. The man being interviewed was saying all you need to do to lose weight is cut out bread, potatoes, pasta, rice, and basically follow a low-carbohydrate diet.

We've both been on various diets before such as Slim Fast, Atkins, and your basic diet of counting calories. All of these diets worked and we lost weight except we gained it all back within a year.

After thinking about this low carbohydrate diet, I thought I'd never be able to do it as I love bread and pasta. Who can live without potatoes? But ..... I was willing to give this diet a try as I was the heaviest I've ever been. When I was pregnant with my twin boys I was 186 pounds before I delivered them. When I started this diet I was 192 back in February. No one believed I weighed that much as I'm 5'9 and am able to hide it quite well. It is now five months later and to date I've lost 31 pounds.

In this article you will find; my weight loss journey, dieting tips that I hope may help you, things I like to have for breakfast, lunch and dinner. Also included is a recipe for mashed cauliflower.

All photos are the property of the author Susan Zutautas. Please do not borrow or copy them without first getting permission in writing.

My Weight Loss Journey

The experts on weight loss tell us that in order to lose weight and keep it off, you should lose between 1 and 2 pounds per week. Whenever I've started a diet, the first week I usually lose between 4 and 5 pounds. Losing weight rapidly is not a healthy thing to do. The body can only burn so much fat per week. If you're losing the weight too fast there's a chance that your body is burning up muscle tissue.

Initially my goal was to lose 20 pounds. I've surpassed that by 11 pounds. When I first met my husband I weighed 149. Who knows I may get down to that weight again, but for now I'm very happy with what I've lost.

August update: I've now lost a total of 37 pounds.

September update: total lost 39 pounds.

Helpful Tool For Dieters - Digital Scale

The Eatsmart scale has; an extra durable wide platform, a very easy to read backlit LCD display.

This scale goes up to 440 pounds. Runs on 2 AAA batteries and powers off automatically.

There is no need to tap on this scale as you will get instant reading as soon as you step onto it.

Dinner

A Typical Low Carbohydrate Dinner
A Typical Low Carbohydrate Dinner

Dieting Tips - What I've Personally Found Helpful

Everyone has their own way of dieting and tracking their weight loss. The following applies to me, but the reason I am writing this, is in hope that it will help other people.

  • Don't weigh yourself more than once a day. I usually weight myself in the morning about an hour after I've gotten out of bed.
  • Don't become discouraged if one day your weight goes up by one or two pounds. This happens to me all the time, and usually the following day I'm back down to where I was or even lower.
  • Going on a diet with a friend, or your significant other is beneficial in the sense of a support system. When one of you has a craving or the desire to cheat on the diet let the other person know so they can steer you in another direction.
  • Drink water throughout the day. Before a meal, drink a glass of water. This really helps to curb your appetite.
  • Cut back or cut out alcoholic beverages especially for the first month of your diet.
  • Exercising is always good whether you are dieting or not. It doesn't have to be this huge workout or anything strenuous. A simple 20 - 30 minute walk once a day is sufficient, for me anyways.

Breakfast

Suggestions or Ideas

Hard boiled egg and a low fat small individual container of yogurt.

Cheese and veggie omelette.

Fruit salad made with fresh fruits.

Fried eggs with bacon, ham, or sausage.

Lunch

Suggestions or Ideas

Tomato slices, cucumber, 1/2 of an avocado, and either a piece of fruit or a small yogurt.

Salad with chopped ham, grilled chicken, or your own choice of meat or fish.

Garden salad with dressing.

Sliced meat and cheese.

Homemade soups.

What to Have For Dinner

For dinner I still make potatoes, rice, and or pasta many nights because I have my twins to feed. My husband and I usually have either meat, fish, or chicken along with one or two vegetables, and a side salad.

On the nights when I don't feel like cooking or we're not as hungry I'll make a Caesar salad with a homemade dressing and top the salad with grilled chicken breasts and bacon bits.

At least once a week we will have stir fry loaded with all different types of veggies along with a side salad or a chicken breast.

"Change is the essence of life.Be willing to surrender what you are for what you could become."

Reinhold Niebuhr

“Sometimes it's the smallest decisions that can change your life forever.”

Keri Russell

Alternative for Mashed Potatoes

If you're a big fan of mashed potatoes and think you cannot live without them here is an alternative recipe that you might like called mashed cauliflower.

The first time I made mashed cauliflower I got some pretty strange looks from my family members when they saw me with the potato masher. Once they tried them they were quite surprised at how good they tasted, and now they ask me quite frequently to make them.

Mashed Cauliflower

Cut a head of cauliflower into small pieces and place in a pot covered in water. Boil until they are fork tender. Drain, mash, then add 2 tablespoons of cream cheese and mix well. Fold in 1 1/2 cups of shredded cheese. Top with fresh ground pepper.

Diet Choices

What diet or diets have you tried?

See results

© 2013 Susan Zutautas

Thanks for visiting, and if you have any questions or comments, I'd love to hear from you. - Have a great day!

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    • Susan Zutautas profile image
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      Susan Zutautas 2 years ago from Ontario, Canada

      Audrey, I wish you all the best in the upcoming new year. I've gained over the holidays and need to really watch what I'm eating right now as my knees are starting to hurt too from just the extra pounds I put on.

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      Susan Zutautas 2 years ago from Ontario, Canada

      Wednesday-Elf, Thanks so much and I am sure you'd be able to lose that 20 pounds easily on this diet. I do have a few bread recipes that are low carb if you'd like the links I can send them to you. Good luck with the diet.

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      Susan Zutautas 2 years ago from Ontario, Canada

      Paula, So sorry for taking so long to get back onto this account and answer your comments. You always leave such great comments and I love you for it.

      I only wish that I could get my mother in law to go on this diet as she is a diabetic and I know how much this diet would improve her blood levels (lower them) and how much healthier and more energized she'd feel.

      Thanks for everything and Happy New Year!

    • vocalcoach profile image

      Audrey Hunt 2 years ago from Nashville Tn.

      I'd like to lose 10 pounds which puts me at a weight of 122. I'm only 5'2" and suffer with knee pain. I'm thinking that another 10 pounds off of my small bones would help to alleviate the pain.

      I really enjoyed your hub. I've been making the mashed cauliflower ever since weight watchers in the late 1980s. It's so good!

      Voted up and sharing. Happy New Year Susan and congratulations on your weight loss!

      Hugs,

      Audrey

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      Paula 2 years ago from Beautiful Upstate New York

      I'm shocked I did not comment on this first time around.....Absolutely Susan, of the hundreds (maybe thousands) of diets known to man, a low-carb appears to result in the most success for the vast majority of people who diet.

      The best part of it is that when you (your system) adjusts and this type of eating plan becomes so automatic, you stay on it easily and it's very healthy. It becomes a part of your lifestyle.

      Great informative read, Susan. I have a book that actually details several of the top most popular diets and rates them & includes reviews. Overall, this low-carb way beats them all hands down.....UP+++ pinned tweeted.

    • Wednesday-Elf profile image

      Wednesday-Elf 2 years ago from Savannah, Georgia

      Big congrats on your weight loss. That's terrific. And thank you for giving me encouragement for considering a low carb diet. I do need to lose 20 lbs. (My biggest hurdle is bread and rice - I love both!).

    • Susan Zutautas profile image
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      Susan Zutautas 3 years ago from Ontario, Canada

      @Peggy Ingalls: Yes it is very hard to eat healthy when on a limited budget. I once said to someone that health insurance plans should give us a kick back for eating healthy. Hope you enjoy the mashed cauliflower.

    • Peggy Ingalls profile image

      Maggie Crooks 3 years ago from Purgitsville, WV

      My problem is spaghetti or egg noodles. We got a bag of [potatoes from a foodbank last week and haven't touched them. If I eat bread, it's whole grain, but I haven't eaten bread for over a month. The past few days, unfortunately, I've been eating cereals and pancakes. It's hard to eat healthy on a limited income.

      i love cabbage, tho, And mashed cauliflower is wonderful. I'll try your recipe.

    • profile image

      susan369 3 years ago

      I eat way too many carbs. I know I need to cut down, but I just love bread. Your lens inspired me to look into low-carbing again.

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      Susan Zutautas 3 years ago from Ontario, Canada

      @RoadMonkey: I know what you mean, I gained a few pounds back over Christmas too :)

    • RoadMonkey profile image

      RoadMonkey 3 years ago

      I really enjoyed the Atkins diet and it's my "turn to" diet, when I have "slipped", like over Christmas!

    • Susan Zutautas profile image
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      Susan Zutautas 3 years ago from Ontario, Canada

      @deeakanonna: That's great, and thanks for letting me know.

    • Susan Zutautas profile image
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      Susan Zutautas 3 years ago from Ontario, Canada

      @Grifts: I was amazed at the energy I acquired when I cut out the carbs from white potatoes, rice, pasta, and bread.

    • Grifts profile image

      Devin Gustus 3 years ago

      I've been doing low carb for quite a while now. I had to cut out fruit too, though, due to fructose.

      Veggies and meat. I am much more energetic and don't get tired in the afternoon anymore when I am in ketosis.

    • profile image

      deeakanonna 3 years ago

      Thank you for sharing this. I now have a few additional foods to add for more variety.

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @amycorp: I've actually had to add a few carbs back into my diet to stop losing the weight. I too feel so much better though. For me it's finding a balance now.

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      amycorp 4 years ago

      Great lens. Because my husband is always watching his weight (recently lost a lot of weight) we changed to a low carb eating plan. I must say.... I feel better when I don't eat all the carbs. Still having a hard time packing low carb lunches for my kids, but I guess it's a work-in-progress. Thanks again for the great information.

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      Susan Zutautas 4 years ago from Ontario, Canada

      @Diana Wenzel: I don't get much exercise myself either and I know I really should.

    • Diana Wenzel profile image

      Renaissance Woman 4 years ago from Colorado

      Congrats on your amazing success. I did the best in the past on a low-carb plan. Recently, I tried Dr. Fuhrman's "Eat to Live" plan. Right off the bat I lost 6 lbs. (first 3 days) and then I never lost another pound (despite being on the really strict 6-week plan). Right now I'm not getting as much exercise as I need. I sit at the computer too many hours during the day. I think I need to get back to the type of plan you describe here (along with more rigorous workouts). Wishing you complete wellness.

    • Pat Goltz profile image

      Pat Goltz 4 years ago

      I have a little more fat than I'd like, but it's not really a problem. I like your idea of mashed cauliflower. Suggestions: stay away from artificial sweeteners, MSG, and vegetable oils. Fry only in butter or coconut oil. Some olive oil may contain vegetable oil. A lot of vegetable oil is genetically engineered, and even if not, it's not healthy oil. I understand Atkins is good, but he didn't know how dangerous artificial sweeteners are. If you completely give up sugar, you will lose the craving in 2 to 3 weeks. Sugar feeds some nasty diseases anyway. Dietary changes have to be permanent. But if you do Atkins, and don't eat fruit at first, you should be able to add it back in moderation. The meals you showed us look downright delicious!

    • profile image

      tcaldy 4 years ago

      Great info and tips. I also eat low carb and gluten free. 43 pounds of weight loss and feeling so much better. Thanks for the lens and keep up the great work!

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @DawnRae64: Thanks so much and wishing you much success with watching those carbs.

    • DawnRae64 profile image

      Dawn 4 years ago from Maryland, USA

      Before I forget, thank you for liking my lens about Daisy. This is a really helpful lens. And oh so true for me too. I figured out years ago that too many carbs are a problem for me (i tried the south beach diet and felt ill for 3 days from the sugar and carbs withdrawal.Clearly, i'm a carb-o-holic.) I cannot get or keep my weight down if i'm not watching my carbs. Congrats on the weight loss and changed lifestyle!

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @ColettaTeske: I'm almost at the weight I was when I met my husband and never dreamed I'd ever get back down to that weight again. Yes it is a great feeling. I love the challenge of coming up with lower carb recipes. Working on a new one for tonight actually.

    • profile image

      ColettaTeske 4 years ago

      Great info and tips! We drastically changed our eating habits three years ago. We didn't cut out carbs completely, we're just choosy about the carbs we eat. Breakfast is a boiled egg and cheese on a cracker. Dinner is mostly protein and vegetables (lots of stirfry). Lunch has the most carbs with a sandwich. Congratulations on getting healthier. Isn't it a great feeling?

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @SteveKaye: Thanks Steve, I hope that it will help people as well.

    • profile image

      SteveKaye 4 years ago

      Eating a reasonable amount of food is a diet. Current hype encourages people to eat huge meals that contain too much meat and too many calories. Thank you for publishing this lens. I'm sure this will help many.

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      Susan Zutautas 4 years ago from Ontario, Canada

      @changrcoacher: I'm still losing a pound a week so I guess my body figures it needs to. Thanks for stopping by.

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      changrcoacher 4 years ago

      Low carb diets work for a lot of people for losing weight. At 5'9" 122, my main focus is just eating healthier. I've always been a health nut. No soda, minimum sugar, no processed foods, little dairy, many organics, non MGO's. Always checking out new information, "Wheat Belly" change my eating drastically. Next?

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @CrazyHomemaker: From what I've read a low carb diet is one of the best ways for a diabetic person eat. Thanks so much!

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      Susan Zutautas 4 years ago from Ontario, Canada

      @smine27: Thanks so much. I think it's the best way to lose weight. So many people cannot fathom this type of diet. I only wish I'd have gone this route years ago. Congrats to you as well.

    • smine27 profile image

      Shinichi Mine 4 years ago from Tokyo, Japan

      I have lost half my weight with a low-carb diet. Since I mostly maintain now, I do eat high-carb foods like pancakes now and then. I will admit I feel so much more tired and sleepy after a meal like that. Congratulations to you for your success!

    • CrazyHomemaker profile image

      CrazyHomemaker 4 years ago

      This is a very good and useful lens. A lot of people are allergic to wheat and weight gain is a side effect of it. My hubby and I watch the starch as he is diabetic and we try to keep his blood numbers up instead of taking insulin to bring it down from poor eating habits. Good luck!

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @LUMOSE: I find I too have more energy and feel great. Good luck on your diet and I'm sure you'll hit your goal in a very short period.

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      LUMOSE 4 years ago

      I started with low carbohydrate diet a week ago and I think is great. I feel well, I have more energy. I don't wont to lose much kg, only 7, so if I persist for a month or two, I'm sure I will reach that weight.

      Congratulations on your success.

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @DrLibby: I agree keeping the weight off once you've lost it is the hardest part.

    • DrLibby profile image

      DrLibby 4 years ago

      I've had success with the Take Shape for Life plan which is a combo meal replacement system & cooking 1 main meal. but in all of these, maintenance is actually more important than weight loss. it's also the hardest to do in my opinion.

    • Michey LM profile image

      Michey LM 4 years ago

      I cannot find my way in the poll, so what i do is just cut completely the sugar, and sweets, and eat more vegetables and fruits...

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @anonymous: I'll be sure to tell people (that are diabetic) that I recommend this diet to about that. Thanks!

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      anonymous 4 years ago

      I've learned to live without bread, rice, pasta and most potatoes (got to have a little bit now and then). Califlower works quite well. I just have to remember to buy it. As a diabetic, there are some low carb items that do raise your blood sugar (bad), so check with the glycemic index too.

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @anonymous: Thanks Barb! I hope that you enjoy the cauliflower.

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      anonymous 4 years ago

      Wonderful, upbeat and so Informative Susan. A BIG Congratulations for the weight loss Susan. You've shown it can be done and how to do it. I too, LOVE my Pasta and Potatoes, but try to LIMIT the portions. I am going to try the "mashed Cauliflower" recipe too! Fondly, b. Malin

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      Susan Zutautas 4 years ago from Ontario, Canada

      @anonymous: I never thought I could live without bread :) Thanks for stopping by Kelly!

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      anonymous 4 years ago

      That is great Susan! I swear I never thought I could live without Potatoes...I don't know if I have the willpower:)

      Great article!

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @susanholland10: The mashed cauliflower is really good. Hope you like it as much as we do.

    • susanholland10 profile image

      Susan Holland 4 years ago from Southwest Missouri

      I love all the vegetables. I want to try the mashed cauliflower. :-)

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      Susan Zutautas 4 years ago from Ontario, Canada

      @TapIn2U: Thanks so much!

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      Susan Zutautas 4 years ago from Ontario, Canada

      @Scott A McCray: That's great and glad to know that you've both managed to keep the weight off. I'm quite happy with the weight I've lost and not sure if I want to lose anymore or not :)

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      Scott A McCray 4 years ago

      Keto (low carb) - I've lost 50 pounds and my wife has lost 30 since last July. We've both kept it off - though I'd like to do another 20 pounds... It works

    • TapIn2U profile image

      TapIn2U 4 years ago

      Congratulations! Great job! Sundae ;-)

    • Susan Zutautas profile image
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      Susan Zutautas 4 years ago from Ontario, Canada

      @takkhisa: Thanks so much!

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      Takkhis 4 years ago

      Thanks for sharing your success story here with us! You did a great job, well done :)

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      Susan Zutautas 4 years ago from Ontario, Canada

      @anonymous: Rebecca, Thanks for visiting.

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      anonymous 4 years ago

      I love cauliflower! Mashed cauliflower...can't wait to try it! Your diet recipes are divine,

      Susan!

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      Susan Zutautas 4 years ago from Ontario, Canada

      @anonymous: Thanks Audrey!

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      anonymous 4 years ago

      Wow congrats Susan!

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      Susan Zutautas 4 years ago from Ontario, Canada

      @anonymous: Phyllis, So glad that this was helpful to you. I have a few low carb recipes that you may want to try on my blog site. Thanks for stopping by and good luck. Let me know how you're doing.

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      anonymous 4 years ago

      This article is so helpful for me, Susan. I weigh more now than ever and am quite concerned about it. All the tips you give are about foods I love. I have often fixed mashed cauliflower and it is so good. I eat far less potatoes than I used to. I love stir fried vegetables and a side of chicken. So, all in all, I believe I can and will be able to use your tips and do well. Thanks again.

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      Susan Zutautas 4 years ago from Ontario, Canada

      @Judy Filarecki: Thanks Judy. I use a lot almond flour when baking, and I too use stevia extract. When I first started the diet I think I was putting too much stevia in my coffee because I was ending up with really bad headaches. I found once I cut back and only used one drop rather than three the headaches stopped. I'll be by to read your Wheatbelly journal, and thanks again.

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      Judy Filarecki 4 years ago from SW Arizona and Northern New York

      congrats on your weight loss. Low carb intake has always worked for me. The past 6 months I've been following the Wheatbelly cookbook recommendations from Dr William Davis. He has all sorts of great recipes made with nut flour that fill my need for baked goods while still staying low car. I also only use pure stevia extract as a sweetener because it is made from grinding the stevia plant which is naturally sweet. I do have a lens of my wheatbelly journal that you might be interested in.

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      Susan Zutautas 4 years ago from Ontario, Canada

      @ChristyZ: Thanks so much! It is a very easy diet to follow.

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      ChristyZ 4 years ago

      What I like about this diet is that it's simple, terrific lens!