Tuck into choccy and cakes guilt-free!
There’s absolutely no need to hide away or to punish yourself because you’re following a low-carbohydrate diet. Food is at the heart of our social lives whether it’s a birthday celebration or supper with friends, so it’s essential to find a way of taking part while keeping to the regimen.
In fact, if you bear a few simple tips in mind, you may find it easier to stick to a low-carb plan that allows you to enjoy creamy sauces and plenty of meat or fish when eating out than trying to grapple with complicated calorie-counting.
In restaurants, look for meals based on good-quality proteins and vegetables, such as steak and salad or fish and vegetables in a creamy, cheese sauce.
Don’t be afraid to ask for slight variations to the menu, such as ordering two starters or asking for a salad instead of chips or new potatoes.
Katie Caldesi says: ‘We have a low-carb menu in our restaurant — and the traditional Italian ragu sauce served on buttered cabbage ribbons instead of tagliatelle is particularly popular.
‘You could ask most kitchens to serve your favourite Italian sauce on a bed of spinach or other vegetables instead of pasta and it would be very easy for them to oblige.’
AsK for the bread basket to be removed to avoid any nibbling before the meal arrives. Instead, snack on olives — the savoury taste and rich texture make them quite satisfying. Or drink sparkling water — you’ll find the bubbles help to fill you up — while waiting for your food.
Puddings can present a challenge, so it’s often best to opt for coffee with a dash of cream or a plate of cheese (without the crackers or bread) at the end of a meal. If you’re in an Indian restaurant, think of ordering a curry, but not the rice or naan bread. And don’t dip into the chocolates or mints at the end!
Alcohol should also be seen as a treat — but again, you can enjoy it in moderation if you avoid higher-carb drinks, such as beer, lager and cider, which can contain up to 18g per pint (which has the equivalent effect on your blood sugar levels as 4½ tsp of sugar).
Wine is a better choice — both red and white are relatively lowcarb, with one medium-sized 175ml glass of either containing 4g of carbs (the equivalent effect of 1tsp of sugar on blood sugar levels once digested). Keep well within 14 units per week.
And watch out for low or no-alcohol ‘mocktails’ — many of which are based on sugary cordials or fruit juice.
Instead, ask the barman to make you a low-calorie version with sparkling water, slices of lemon, lime and/or cucumber — add a sprig of mint and even a dash of Angostura bitters for a delicious drink.
And obviously avoid the bar snacks. But the good news is that going low-carb should mean you won’t feel hungry or want to snack. That’s because the good protein you are eating will satisfy your hunger, but also because you’re avoiding the spikes — and crashes — in blood sugar that
make you crave more food. This is because going low-carb will help you burn fat.
Nearly all the cells in your body are like hybrid cars. They can, in fact, burn two different fuels: sugar (glucose) or fat.
However, the higher levels of insulin in someone eating carbs prevents the use of fat as a fuel. This explains why for decades I was always hungry, no matter how many biscuits I ate. Going low-carb meant my ever-nagging hunger vanished in weeks, something that also surprises my patients.
It’s something the Caldesis also noticed. As Katie told me: ‘Once you get used to eating low-carb, you will find you just don’t feel as hungry. When your blood sugar levels stabilise, you’ll find you naturally break that carb-driven cycle of constantly needing to nibble and graze through the day.’
Katie certainly did, and tells me: ‘I’m now a size 10 after spending most of my adult life as a size 16 and I really don’t feel constantly hungry any more.’