A Low-Carbohydrate Diet is NOT Low-Calorie!
“Low-carb” eating actually contains HIGHER CALORIES!

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Calories Don't Count - That's Why Low-Carb Works!

You may have heard the opinion that a low carb diet works because it’s also low calorie. Nothing can be further from the truth. Below is a list of some low fat foods and low carb replacements. Check out the total calories at the bottom! Remember that every 5 grams of carbs equals 1 teaspoon of sugar. By this you’ll see that it’s the sugar that counts, not the calories. If it were due to calories, no one could possibly lose any weight on a low carb diet.

• click for printable version •

LOW FAT LIST	SIZE	CALORIES	CARBS	LOW CARB LIST	SIZE	CALORIES	CARBS
Low Fat Milk	8oz	120	14	Heavy Cream	4oz	200	0
No Fat Yogurt	8oz	140	18	Full Fat Plain Yogurt	8oz	170	12
Low Fat Margarine	1Tbl	50	0	Butter	1Tbl	100	0
Tofu (soft)	3oz	45	4	Steak (not lean)	3oz	250	0
Miso	5oz	280	39	Chicken (with skin)	leg/thigh	265	0
Tempeh	3oz	170	14	Pork (not lean)	3oz	250	0
Rice Cake (Plain)	1	35	8	Bacon (not lean)	12oz	60	0
Egg Substitute	1 cup	30	1	Eggs (large)	2oz	140	0
Lt. American Cheese	1oz	70	1	Full Fat Cheese	1oz	110	0
Low Fat Cottage Cheese	1oz	20	1	Regular Cottage Cheese	1oz	30	1
Lite Cream Cheese	1oz	70	2	Whole Cream Cheese	1oz	100	1
Low Fat Ranch	2Tbl	90	3	Regular Mayonnaise	2Tbl	200	0
Bran Flakes	1oz	90	21	Scrambled Eggs	2Lg	140	0
Low /Fat Potato Chips	1oz	110	23	Mixed Nuts	1oz	170	6
Low Fat Ice Cream	3oz	90	17	*Home Made Ice Cream	3oz	150	5
Baked Potato (plain)	Med	145	30	Baked Potato (Plain)	half	73	15
Beans (starchy)	1oz	35	7	Green Beans	1oz	10	2
Corn	1.5oz	35	7	Spinach	3oz	20	4
Totals		1,625	210			2,438	46

• click for printable version •

Note: The “Low-Carb” plan has 813 more calories per day (5,000+ MORE CALORIES PER WEEK) but only 22% of the carbohydrates. It is the lack of carbohydrates (sugar) that results in weight loss.

Nutrition: A low calorie diet lacks greatly in essential nutrients. A low carbohydrate diet (higher in fat and B vitamins) provides more of these essential nutrients. The consumption of important natural fats (including Saturated fats) is vital for optimal health. The altered, processed, and artificial fats (trans fats) pervading a low calorie diet are extremely dangerous to your health. They deprive your body of important nutrients which will hasten degenerative health and lower disease protection. These artificial fats, along with artificial sweeteners, and highly processed foods can actually create a disease state “welcoming” cancer, heart disease, diabetes, and more!

Vegetables do not provide the vitamins we need to be healthy because these nutrients are locked in the cellulose (plant fiber), which is not digestible by humans. Cellulose can only be broken down by an herbivore like a cow or goat. Cellulose is technically termed a phytate in the medical biochemistry textbooks. Phytates are dangerous because they deplete essential minerals. We are designed by Mother Nature to get our minerals (and many of our vitamins – especially the B vitamins) from the animal that ate the plant. A typical low carb diet contains only a small serving (or 2) a day of low carb vegetables. Cutting down on starchy vegetables that contain high levels of carbohydrates will greatly reduce sugar intake. It is important to remember that calorie-filled natural fats are encouraged when eating low carb. This is precisely why a low carb diet is not low calorie as the chart clearly shows!

It's not recommended to cut ALL vegetables out of your diet. A small serving or 2 of low-sugar/low-starch fruits or vegetables is good for you. Vegetables and fruits (preferably organic or naturally grown) contain certain anti-inflammatory factors and in small quantities provide an aid to digestion, especially for women.

*The Home Made Ice Cream recipe consists of heavy whipping cream, vanilla, 1 teaspoon of sugar per 3oz serving and Stevia to enhance the sugar’s sweetness. The amount of Stevia added depends on your own personal taste. If fruit, chocolate or other flavor is added, the calorie and carb count will need to be adjusted.

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