CARB WATCH

The easier it is to do, the harder it is to change.— Eng’s principle

If for some reason you have not received this article from your MA it’s even more important now that you review this article now. Your weight loss may depend on this very information Since you are on a both low calorie and low carbohydrate plan these points have to be considered for your success! If you do not understand something please let us know.

Your CMWM diet plan is limited to a total of 45 carbohydrates a day so it’s important for you to be careful when consuming other carbohydrates outside of your fruit and vegetables, particularly for protein bars. Carbohydrates are hidden almost everywhere so make sure you always check any label even if it’s one you’ve used before because sometimes food manufacturers change their ingredients. You should also be aware that some patients also lose weight better with just 35 carbohydrates so if you stop losing be sure and consider how many carbohydrates you are consuming on a regular basis.

The carbs outlined on the basic 800 calorie plan automatically calculate to 25 grams of carbohydrates from your one fruit and two vegetable servings a day. (Other CMWM diet plans may differ so check with your MA if you are on a different calorie plan.) Protein bars, protein powders, even salad dressings (especially low-fat versions), vinegars (balsamic and sweetened rice vinegar), cottage cheese and some of our own special CMWM recipes have additional carbohydrates that you may need to be aware of and count as well.

The following is how to count carbs in a product, (and other important information related to this) particularly with protein bars. Have a Quest bar label to use while you are reviewing this handout. Here’s how to find the total carbohydrate content on the label.

• Subtract BOTH fiber and any sugar alcohol (not sugars). Sugar alcohols are somewhat like fiber in that they are not absorbed like fiber, but they do not have the same benefits. Sometimes they are listed as Erythritol or Maltitol (actual names of sugar alcohols). Items may or may not contain fiber or sugar alcohols.

• The result will be NET carbs. You do not want generally any more than 3–5 carbs (or less).

• It is still important to check fat content, as it increases total calorie count and uses up your fat servings. Check for fat calories identified as “calories from fat,” directly under the “Serving Size” on the food label. Remember there are about 50 calories and 5 grams of fat in a serving of fat; if there are 5–6 grams of fat and 45–60 calories in a bar, then that counts as 1 of your fat servings too.

• Quest bars do contain a serving of fat, (sometimes more.) Subtract the fat calories from the total calories to get total protein calories. Usually this equals 110–120 calories of protein calories for a Quest bar.

• Do not consume any more than 3 Quest bars a week. Even though these are one of the few better quality protein bars currently available, CMWM finds that patients who consume too many of these in any given week simply do not lose weight as well.

• Your daily allowable protein choices (lean and very lean proteins) have already been accounted for with their existing fat content so you do not need to count the fat again in these sources. But, do not consume fattier protein choices (anything more than 3 grams of fat per ounce), then you will have to count more fat servings.

• Final calculations for a Quest bar: carb count varies from 1–7 carbs, 110–120 protein calories, and 1 to 2, or more fat servings.

• Be sure and also review the What’s Really Lean? handout for more clarification on protein and fat content on foods with labels.

Act as if everything you do makes a difference. It does. — William James
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