good. For many of you, especially if you ' re over 40, the most significant revelation of controlled carbohydrate eating is the discovery that some nagging physical ills, from headaches to various aches and pains, have completely vanished.
Some Questions to Ask
Before you decide anything, let ' s review your results to date, and I don ' t mean just how many pounds you have lost. Ask yourself these questions:
1. Is my appetite under control? 2. Am I experiencing food cravings? 3. Am I constipated? 4. Do I have leg cramps? 5. Have I noticed a difference in my measurements as well as in my weight? 6. Am I enjoying the food I ' m eating? 7. Am I sleeping better? Do I have fewer aches and pains? Is my energy level during the day more stable than before? Am I able to concentrate better?
ANSWERS
1. Hunger Let ' s consider your answer to the first question. If you were hungry, you weren ' t following my counsel to eat as much as you needed to feel satisfied. Remember: If you have a tendency to become hungry between meals, pop a few olives, an ounce of cheese, a scoop of tuna salad, a slice of pot roast or a convenient controlled carbohydrate bar or shake.
2. Cravings If cravings continue, are you eating adequately and not skipping meals? Is there a hidden source of sugar in something you are eating? If none of the above applies, and you are just looking for a taste of something, consider a substitute product such as a controlled carb bar or something made with controlled carb bake mix.
3. Constipation A certain amount of constipation is common during the first week, but it can be resolved quickly and easily. As you progress to later phases where you increase your carb consumption and thus your fiber intake, constipation should not be a problem. Meanwhile, follow the instructions in the previous chapter( See " Rules of Induction," # 12). If the problem isn ' t solved, you may try a tablespoon of wheat bran sprinkled on your salad or other vegetables. If you are sensitive to grain products, add ground flaxseed to a shake or psyllium husks to a glass of water instead.( None of these fibers contain the kind of carbohydrates that impact on your blood-sugar levels.) Most important: Be absolutely sure to consume a minimum of eight 8-ounce glasses of water a day.
4. Leg Cramps If you have leg cramps, it probably means you are losing too many electrolytes, which are full of minerals. Starting any weight loss program has a diuretic effect, which is one of the reasons it is so important to stay hydrated. Supplement with potassium, magnesium and calcium in addition to your multivitamin, and the cramps should disappear.
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