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Sample From The Great Carb Cutback and the Table of Contents From the Book


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My Personal Experience With Low Carb
An abridged version of the first section of The Great Carb Cutback


Allow me to start by telling you a little about me. Now in my fifties, I was diagnosed with type two diabetes in my mid-forties. Like most type two or adult onset diabetics this was really a diagnosis of what is known as Metabolic Syndrome. What that means is, along with the diabetes comes a whole package including hypertension or high blood pressure, high cholesterol, elevated triglycerides and risk of heart disease. It is sometimes referred to as Insulin Resistance Syndrome, Syndrome X or, particularly in Australia, CHAOS. It is not uncommon. It affects one in five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of the population.

About three years ago, I saw a documentary called My Big Fat Diet.

My Big Fat Diet chronicles the story of a doctor who initiated a project in Alert Bay, BC, on the northern tip of Vancouver Island, to test his diet theories with a native population that was overrun with diabetes, obesity, heart disease, high cholesterol and all those other wonderful things that our modern-day food guides have led us to.

With the sponsorship of Health Canada and the University of British Columbia and the co-operation of the local medical community, Dr. Wortman put 100 people on a diet that virtually eliminated carbohydrates.

At the end of a closely monitored year, everyone who stuck to the diet had lost weight, improved their blood markers and reduced or eliminated their medications - some of them dramatically so.

Well, that was enough to catch my attention! But I wasn't prepared to jump right in without thoroughly researching the subject first. After a fairly exhaustive study of both the pros and the cons of the low carb lifestyle, I decided I had nothing to lose and a lot to gain by giving it a try.

What has it done for me? Well, to start with, I have lost more than 15 kg (over 30 lbs), I have gone from 60 units of insulin a day to no insulin at all, I have completely eliminated some of my meds and I have significantly reduced the other medications I was taking. All of this without “dieting”: I eat as much as I please (of non-carbohydrates) and never go hungry. And my blood sugar readings, without all the medication, are significantly better than they have been in years. I honestly feel if I had known about this when I was diagnosed in 1996, I might have been able reverse my condition. At this advanced stage I probably can, at best, control it better.

You don't have to be diabetic for this change in lifestyle to be beneficial. My wife Mary is not, and while nobody would ever have thought of her as “overweight” she was carrying more weight than she was comfortable with. While she didn't need to lose weight she certainly wanted to, and converting to the low carb lifestyle has enabled her to also lose more than 15 kg, and she feels amazingly better because of it.

And the weight loss is just the tip of the proverbial iceberg. In the book I relate all the other advantages I've found in living without carbohydrates.

Let me once again state that I am not a nutritionist or medical doctor. This book is not intended to substitute for medical advice. It is simply an account of my experiences and successes with a low carb lifestyle and a distillation of some of the knowledge I've gained while researching and living that lifestyle. If you have any doubts or issues, please don't hesitate to speak with a medical professional, and feel free to share the information contained in this book with them, as I have with my personal physician.




Table of Contents


My personal experience with Low Carb 6

Low Carb and You 9


The First (Big) Step 12

Stocking the Pantry 13

The Refrigerator 14

Canned Goods 15

Packaged Foods 15

Condiments 15

With a Grain of Salt 15

On The Menu 17

Shopping 22

Eating Out 29

Exercise 31

Summary 32


A Short History of Our Ancestors' Eating Habits 35

A Short History of Low Carb Eating Habits 37

The Facts, Ma'am, Nothing But the Facts 38

The Skinny on Fats and the Lowdown on Low Carb 39

Low Carb and Weight Loss - The Tale of the Scale 41

Low Carb and Type 2 Diabetes - or Don't Eat Everything You're Fed 43

Summary 44


Appendix A - Vegetables 45

Appendix B - Fruits 48

Appendix C - Snack Foods 50

Appendix D - Artificial Sweeteners 52

Appendix E - Low Carb Substitutions for High Carb Food 57

Appendix F - Food Diary 61

Appendix G - Nutrition Charts 70

Appendix H - Recipes 72

Shepherd's Pie 72

Fauxtatoes 75

Cauliflower Hash Browns 77

Cauliflower Fried "Rice" 79

Cheetza 81

Almond Meal Pancakes 83

One Minute Low-carb Chocolate Cake 85

Pepperoni Crisps 87

Cheese Sticks 87

Cheese Crisps 88

Finger Jello 90

Afterword 92


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Easy Exercise

As I suggest in The Great Carb Cutback, simple walking is one of the best exercises you can do to complement your low carb lifestyle. If you would like to make that walking a lot more fun and a lot more extensive excercise, without much additional effort, click on the link below and check out Urban Poling

Urban Poling Nordic walking

The Activator Poles (below) are similar to the ones above, but they're designed for those with chronic conditions, those recovering from injuries as well as older adults who require more stability and balance when walking. You can access them from the regular Urban Poling site, but to go directly to the Activator page click below.

Activator Walking Poles 



 Low Carb Groceries

If you're having trouble finding low carb products in Canada, I recommend The Low Carb Grocery. They are located in Toronto, but have incredibly good shipping rates for all of Canada. Click on the image below to open another window at their website.

Basic Graphic Link