Schwarzbein Principal
Source of Recipe
3 Fat Chicks on a Diet
Q&A with Dottiejon
Dottiejon is a 3FC Forum member and follows the Schwarzbein Principal diet plan. Dottiejon is a health care administrator with a background in psychology and women’s health. She writes, trains, coaches and otherwise nags those around her to be their best and live their healthiest. She has been a regular poster on the Low Carb! Board for 3 years.
We provided her with a list questions about the plan, to help us understand it better.
What is the author's theory behind this plan?
It corrects hormonal imbalances in part related to the low-fat diets. We need healthy fats and adequate proteins and amino acids to have good muscle growth, and normal neurological functioning. Mood, cardiac and endocrine problems all related to brain and hormone production and utilization, for example, diabetes, hypertension, thyroid problems. Dr. Schwarzbein is an endocrinologist in private practice and also discusses accelerated metabolic aging, low serotonin and estrogen states, and explains the insulin over-production/under utilization issues well.
What is the carb limitation on this diet?
Small carb (15-20g.) portions in each meal with protein and certain fats.
What are examples of the kind of food can I eat?
Almost all whole foods.
Protein - meat, cheese, eggs, tofu and dairy.
Fats – olive oil, canola oil, walnut oil, butter, avocados, nuts, cheese and cream.
Vegetables – unlimited non-starchy vegetables.
Carbs - small portions of whole grains, low glycemic fruits and starchy vegetables.
The diet is very do-able for vegetarians, and there are vegetarian menus and a separate cookbook available.
What are some of the foods that are definitely OUT?
No trans-fats (margarine, processed baked goods) No caffeine, no nitrates, no artificial sweeteners.
Do I need to count other things such as calories, protein, etc., or do I need to follow a formula or combination with my meal?
Eat from carbs and protein at each meal, with a little fat. But keep the carb portion small and lower on the glycemic index.
Are there different phases of the plan? If so, what?
The Healing Phase is the most restrictive with 3 meals and 2 snacks; restricting carbs to 15 grams per meal, and 7 ½ grams per snack (about 60g carb per day). If your symptoms and/or weight loss are progressing well, then you may add in carbs as you need.
What are some of the more popular features of this plan?
Easy,simple food. Fruit is ok, as well as full fat dairy. You can have butter on your veggies and cream on your oatmeal. This is one of the easiest lower carb plans for vegetarians to do.
What are some of the more UNappealing features of this plan?
No caffeine, no sugar substitutes, and the importance of planning ahead to balance meals.
What obstacles or difficulties might I encounter?
This plan includes very usable, all real food. However, you need to plan a bit to have balance at each meal.
Sample menu for a typical day on this plan:
Breakfast-Oatmeal and cottage cheese, or cantaloup and eggs.
Lunch-chicken, salad, fruit or tuna with mayo on ww bread.
Snack-peanut butter on celery, or fruit and cheese
Dinner-fish, veggies, ½ baked potato or beef stew with potatoes and salad.
A synopsis of the plan and any other information that may be of use!
Every meal and snack has a balance of carbs and adequate protein and fat to slow the entry of sugars into the bloodstream to avoid triggering an excessive insulin response. The food is all “real” food, but some might have trouble with giving up artificial sweeteners or caffeine. The explanations are scientifically sound while being easy to read.
To learn more about the Schwarzbein Principal, please visit their Official Site.
http://www.schwarzbeinprinciple.com/
Join Dottiejon on the 3FC Low Carb Forum and share your own experiences or gain support for your plan.
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