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Lose Weight by Eating Carbs the Right Way, Dr. Oz Guest Reports

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According to Chris Powell, carbs are as addictive as drugs and the main reason why some people cannot lose weight.

“The body is actually wired to eat carbohydrates,” says Chris Powell. “But unfortunately the reaction a lot of people have to these carbs is very similar to the same kind of reaction people have to drugs—when you start eating them it’s impossible to stop. It’s no wonder that so many people are struggling when they are trying to stick to their diet”

Chris Powell is the trainer and transformation specialist on ABC’s “Extreme Makeover: Weight Loss Edition,” and author of the New York Times bestselling book “Choose to Lose.” Chris’s focus is to tell people about his 7-day plan to cut your carb cravings and teach you how that by choosing the right carbohydrates at the right time can lead to significant weight loss.

“This 7-day plan works—you will cut your cravings and you will see dramatic weight loss,” promises Chris Powell.

“Why do you think that cutting back carb cravings is so essential if you want to lose weight for good,” Dr. Oz asks his special guest on a recent episode of The Dr. Oz Show.

Chis Powell explains that our bodies crave salt and sugar and the crunchy texture that is so easily available today in processed foods everywhere, that it causes us to eat more of those kinds of fattening foods than we should in comparison to eating healthier foods that we enjoy such as eating lean meat.

He tells viewers that the processed carbohydrates we eat today are quickly converted into sugar, which then causes our blood sugar levels to spike and turn on the pleasure center in our brain that gives us that “feel-good” sensation not unlike taking cocaine. Unfortunately, however, that spike goes down relatively rapidly causing our brain to want more of those good feelings that in turn leads to eating more and storing the extra calories as fat.

Chis Powell offers what he believes are the 3 reasons why we overeat these types of carbs:

Reason #1—Being around people who eat processed carbs. Chris Powell explains that studies have shown that being around people (such as your spouse or friends) who eat these type of carbs will induce you to eat with them as well because snacking on comfort foods is a social cue that people engage in with one another.

Reason #2—Boredom. Chris Powell describes eating while bored as “blind binging” or “hypno-binging” where while watching TV or driving long distance that you get into that zone where you are eating without even tasting or realizing what you are doing. And before you know it—that bag of chips is empty because you unwittingly ate the whole thing.

Reason #3—Going out to eat. According to Chris Powell, going out to eat fairly often is something that has developed over the past 20 years into an eating event that rather than being just once every two weeks, has turned into an almost daily habit for many. With restaurants now offering cheaper meals and larger portions, coupled with more social cues to eat more around friends, eating out has figured prominently in eating too many dishes filled with processed carbohydrates.

Dr. Oz asks Chris Powell that since eating carbs is so bad, why not just cut carbs out completely from your diet?

Chris Powell states that while this does seem to make sense, the reality of it is that it has been tried in many types of diets, but that it just does not work.

Dr. Oz explains that one of the reasons why low- or no-carbs diets don’t work is that in reality, eating too little or too much carbohydrates results in weight gain—but for different reasons. What he describes to viewers is that there is a carbohydrate balance that the body needs to maintain in order to meet its energy needs. If a person consumes too much carbs there is weight gain from the excess sugar. If a person eats too few carbs, he or she winds up with a sluggish metabolism that also causes weight gain.

When a person is on a no- or low-carb diet, Dr. Oz states that the thyroid and metabolism are what are adversely affected and prevents weight loss in spite of doing what you believe is the right thing for losing weight.

“The thyroid gland actually slows down, so your metabolism drops. You are doing the best you can to hold onto what’s going on, but guess what? You’re still gaining weight!” says Dr. Oz.

“It’s not sustainable, no one can keep them [carbs] out forever,” says Chris Powell. “And what happens when they reintroduce them? You’ve seen it and I’ve seen it—they gain all the weight back plus more. We need carbs, our body needs carbohydrates. That’s a source of energy for our system, and we need to be smart about it.”

The answer to this dieting problem is what Chris Powell refers to as “Carb Cycling” where you get to eat the carbohydrates that you want, but still achieve the weight loss that comes from a no-carb diet.

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Carb cycling is instituted into a 7-day long plan created by Chris Powell that allows a person to eat all of the carbs they want on some days, but only a small amount on other days during a 7-day cycle. The idea is that on high-carb days the body responds with a raised metabolism, which when followed by a low-carb day, encourages the body to begin burning fat—what he refers to as a “boost and burn cycle” that works for weight loss without having to give up carbs.

The beauty of his boost and burn cycle he describes is that dieters do not need to measure out every amount of carb intake they have. Rather, they can focus more on taking just enough carbs during the boost phase of the cycle to keep the body within its carb energy zone once the burn phase is completed on low-carb days.

The following is a summary of Chris Powell’s 7-day carb cycling program for weight loss:

The 7-Day Plan for Losing Weight

Day 1: The High-Carb Days

• Begin with a high-carb day any day of the week.
• Eat your meals beginning within 30 minutes of waking up in the morning.
• Meals must consist of complex carbs, lean protein and veggies, but no fats!
• Eat 5 times a day. Example meals include:
-- Breakfast sandwich made with whole grain muffin, tomato slices and egg white.
--Mid-morning snack of Greek yogurt with low-fat granola and strawberries
--Lunch tostada consisting of whole grain chips, peppers, slices of chicken and veggies.
--Mid-afternoon snack in a whey protein chocolate drink blended with rolled oats.
--Dinner of whole grain pasta/brown rice dish with lean chicken, mushrooms and veggies.

Day 2: The Low-Carb Days

• Begin with the low-carb day following immediately after a high-carb day
• Eat your meals beginning within 30 minutes of waking up in the morning.
• Meals must consist of lean protein, healthy fats and veggies, and only a small amount of carbs during breakfast only!
• Eat 5 times a day. Example meals include:
--Breakfast made with a small-size whole grain tortilla with cottage cheese and tomato slices.
--Mid-morning snack consisting of a peanut butter chocolate shake.
--Lunch can be an Asian wrap made of lettuce stuffed like a tortilla with your choice of protein and veggies.
--Mid-afternoon snack of a small mound of peanut butter served with celery and cheese sticks.
--Dinner can be steak served with steamed vegetables.

Days 3-6: Repeat the cycle of high-carb days followed by low-carb days

Day 7: Cheat Day

Cheat day is the one day of the 7-day plan that you can eat any of the carb-loaded pasta dishes you desire the most. Chris Powell explains that the cheat day is an important part of the plan by not only preventing a dieter from eventually succumbing to prolonged pressure of deprivation as seen in many diets, but that the body reacts favorably to the cheat day with increased metabolism.

“The biggest thing with the cheat day is that it satisfies that emotional and psychological need,” says Chris Powell. “No diet its truly sustainable if you feel deprived …but physically it’s also fantastic because anytime you are at a calorie deficit, the body will slowly try to adapt by slowing down the metabolism…so by throwing it a curveball [with a cheat day] and bringing those calories up to maintenance levels or even beyond maintenance level, it will boost the metabolism even more,” he says explaining that this boost gives your metabolism an extra boost by week’s end.

However, this does not mean that “Cheat Day” is “Go Hog Wild Day.” Chris explains that to keep cheat day in check so that not too many calories are consumed, that dieters need to follow his 4 rules for cheat day as follows:

Cheat day rule #1: You can cheat up to 1,000 extra calories over what you have normally been eating earlier in the week.

Cheat day rule #2: You can cheat only at breakfast and lunch time. No cheating at dinner because this leads to hypno-binging behavior.

Cheat day rule #3: You can cheat only at a table to prevent binge eating in front of the TV or in the car.

Cheat day rule #4: No leftovers allowed. If cheat food is leftover in the house you will be tempted to eat it during your cycle days.

For more information on how to follow Chris Powell’s 7-Day plan for losing weight and cutting your carb cravings, The Dr. Oz Show website offers suggested meals and grocery shopping lists to guide viewers on what is allowed on high-carb and low-carb days.

For an informative article on losing weight with carbs, follow this link to an article titled "Lose 20 Pounds with Dr. Oz’s Carb Craving Cures."

Image Source: Courtesy of Wikipedia

Reference: The Dr. Oz Show—“Chris Powell's Plan to Cut Carb Cravings in 7 Days”