Airdate: October 31, 2012
Dr. Oz: Cut Your Carb Cravings In One
Week
- Chris Powell discusses his seven day Carb Cycle Diet
- The Carb Cycle Menu
- Guilt-free cheat day
- Chris Powell's five minute workout
Dr. Oz has a revolutionary plan to cut
carb cravings in only seven days. Chris Powell returns to the Dr. Oz
Show to talk about his carb cycle diet.
Photo credit:
FreeDigitalPhotos.net
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Dr. Oz: Cut
Your Carb Cravings In One Week
It's the biggest
craving of them all: Carbohydrates! Dr. Oz asked Chris Powell to
return to The Dr. Oz Show to discuss his Carb Cycle Diet and says
anyone can cut their carb cravings in only seven days.
Chris
Powell, transformation
specialist,
personal trainer
and
star of Extreme
Makeover: Weight Loss Edition,
says we are hard wired to eat carbs however we've been taught that
carbs are bad. The result is people crave carbs like a drug and just
like a drug addiction many people need help to learn which carbs to
eat and when to eat them.
Processed
carbs are broken down in the body faster than whole grain carbs.
Processed carbs cause an immediate and sharp spike in sugar levels
and messages are then sent to the brain that the spike is good, it's
amazing and the brain asks for more.
Social
cues play a big role in carb addition. Eating carbs in social
settings creates a situation where people associate the food with the
social interaction and fear that they can't have the social aspect
without those foods.
Stress
eating is all about comfort and soothing those stressful feelings
with high sugar and carb dense foods. Eating out of boredom falls
under the same category of seeking comfort and soothing from high
calorie, high carb foods.
People
are eating out way more often than they did 20 years ago. Cheap food
is widely available in abundance and serving sizes have increased.
It's a recipe for weight gain. Being in a social environment, people
tend to order “reward” foods that are high in calories, high in
sodium, and high in carbohydrates.
If
carbs are causing all this weight gain, why not cut carbohydrates out
of the diet all together? Mr. Powell says cutting out all carbs just
doesn't work. We can't cut carbs out of the diet and survive, we need
carbs but we need to focus on the right carbs.
Mr.
Powell has a seven day plan to rid you of your carb cravings. It's
called Carb Cycling. [Click
here to read the post from Mr. Powell's previous appearance where he
discussed the Carb Cycle Diet.] One day you eat more carbs and
the next you eat less. This seven day cycle of light and heavy carb
days results in a huge spike in the metabolism and helps people lose
the weight they have previously been unable to lose.
High
carb days rev up the metabolism and light carb days revs up the
body's ability to burn fat. Over time, the Carb Cycle Diet allows
people to get into balance and gain their healthy, explained Mr.
Powell.
Dr.
Oz showed some before and after photos of a few of Mr. Powell's
clients. Jackie started out at 355 and in one year was down to a
healthy weight. Her weight loss was the highest weight loss
percentage on any weight loss reality show. Jackie is now a coach on
the same show where she lost her weight, she's helping others do the
same work she did and helping them succeed.
The
misconception is that carbs cause weight gain, explained Mr. Powell,
and therefore many people think they need to toss carbs out the
window to lose weight. Chris Powell says staying away from carbs
slows down the metabolism and can damage the body over the long-term.
Dr.
Oz explained that eating too few carbs will cause weight gain and so
will eating too many carbs however eating the right amount of carbs
provides the body with the right amount of energy to do all you need
to as well as to burn all the calories you've eaten.
It's
not rocket science, said Dr. Oz, too many carbs packs on the pounds
and that's when people turn to diets and start removing the carbs.
The body then goes to the other end of the spectrum when too few
carbs are consumed encouraging the body to hold onto everything
that's eaten and no energy is produced.
Dr.
Oz had his medical team look at this issue and they found that the
science backs up what Mr. Powell is saying. Too many carbs lower the
metabolism yet too few carbs can lower the functioning of the thyroid
gland. Both situations create weight gain.
Mr.
Powell explained that the Carb Cycle Diet alternates between eating
close to that too many carbs level then get close to that too few
carbs level, all the while staying within the energy creation and fat
burning zone that is ideal for creating and maintaining healthy
weight.
Dr.
Oz: The Carb Cycle Menu
Alicia's
kitchen is well stocked with carbs: chips, cookies, cereal, mac &
cheese. Alicia says carbs are easy to grab, fast to prepare, and
cheap to buy. Her typical breakfast is hash browns, frozen waffles,
and biscuits. Lunch will feature potato chips and a sandwich and
dinner always includes potatoes. Carbs eaten too late makes you gain
weight, said Mr. Powell.
Mr.
Powell said the first thing people need to do when starting the Carb
Cycle Diet is to educate themselves for success. Understand what
carbs are doing for the body and which foods will fit into the
low-carb day and still keep you satisfied.
The
beauty of the Carb Cycle Diet plan is that you can and should eat a
lot of food. Mr. Powell says to start on a high carb day to rev the
metabolism to start burning the fat and calories.
The
key is eating five meals and day and to start eating within 30
minutes of waking. Eating every three hours provides balance and
satisfaction throughout the day.
Dr.
Oz: High Carb Day
Rules
for the high carb day: protein, complex carbs, low-fat, and all the
veggies you want.
- Breakfast: eggs on an English muffin with tomato slices topped with herbs and spices.
- Snack: Greek yogurt and granola.
- Lunch: chicken tostada with a corn tortilla, black beans, and veggies.
- Snack: chocolate protein shake with oatmeal.
- Dinner: pasta - whole grain such as brown rice - with chicken and veggies.
Dr.
Oz: Low Carb Day
Rules
for the low carb day: protein, healthy fats, and all the veggies you
can eat.
- Breakfast: egg tacos with a whole grain tortilla, a little bit of carbs to boost the metabolism, and veggies.
- Snack: cut the carbs out and burning fat by eating healthy fats with a chocolate protein shake with peanut butter.
- Lunch: avocado tortilla bowl using lettuce instead of grains and topped with veggies.
- Snack: celery and peanut butter with a cheese stick.
- Dinner: steak and veggies!
Dr.
Oz: Chris Powell's Guilt-Free Cheat Day
Cycling
between high carb and low carb days takes up six days of the week but
what about the seventh? The seventh day of the week is a guilt-free
cheat day. You've put in the hard work for the previous six days and
on the seventh it's time to take a break.
Mr.
Powell explains that no diet will work if there's deprivation. By
allowing for a cheat day, Mr. Powell said the body will be tricked
into giving the metabolism a turbo boost. Who knew that eating your
favorite meal will help you lose weight?
Dr.
Oz: Chris Powell Cheat Day Rule #1: Stay within
1,000 Calories
Cheat
away but keep the cheat within 1,000 calories. On average, on the
carb cycle diet consists of 1,400 calories daily which allows for
one day that can be up to 2,400 calories.
Dr.
Oz: Chris Powell Cheat Day Rule #2: Cheat at
Breakfast and Lunch
Eating
later in the day makes people more susceptible to binge eating. Keep
the cheat meals to earlier in the day to maintain that revved up
metabolism.
Dr.
Oz: Chris Powell Cheat Day Rule #3: Eat
at a Table
Drive
through food or eating in front of the TV encourages over eating. Sit
at the table and savor your cheat meal.
Dr.
Oz: Chris Powell Cheat Day Rule #4: No Left
Overs Allowed
If
the cheat food is in the house you're going to eat it. Don't sabotage
the other six days of the Carb Cycle by adding in higher calorie
foods.
Dr.
Oz: Chris and Heidi Powell's Five Minute Workout
Chris
Powell's personal trainer Heidi Powell, who is also his
wife, joined Dr. Oz and Mr. Powell on stage to share a Five Minute
Workout.
Each exercise is called a shaper
because they help tone the muscles and increase metabolism.
Click the links to read posts from
Chris Powell's previous appearances on The Dr. Oz Show:
Dr. Oz Fans Share Their Weight
Loss Success
She lost 102 pounds and went on
vacation where she wore a two-piece bathing suit for the first time.
Losing 65 pounds gave her the courage to go on her first acting
interview and she got the part. After she lost 151 pounds she had the
courage to sing in her church choir. Rock climbing has become her
passion after losing 175 pounds. Getting her energy back after losing
65 pounds inspired her to dance with her daughter on her wedding day.
****This post is in progress. Check
back often for updates. I'm typing away!****
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Can this plan be vegetarian?
ReplyDeleteI am always interested in anything about nutrition. On the high carb days your blood sugar is high, which means insulin is high. When the cells have used all the glucose they need and the liver and muscles have stored the carbs as glycogen, then the excess has only one place to go and that is into the adipose tissue. When insulin levels are high then we can not access the fat for energy. Is this yo yo effect from high to low carbs really that beneficial. Would it not be better to just keep the carbs down so that we are not storing more fat. The guest said that people have a hard time adhering to a low carb diet. That may be the case initially, but the body adapts. Many that started out low-carb are now tranistioning into paleo, which is very easy to comply with. Enjoyed your show
ReplyDeleteregards
Lynda