Count Carbs not just Calories by Jim Johnson

From Dec. 28, 2015 to the beginning of February, I lost 15 pounds.  I’ve been asked, “How did you do it?”

I focused on reducing carbohydrates in my meals vs. counting calories.

I began using #MyFitnessPal to track what I ate for every meal.  In the updated version of this app, there is a great tool at the bottom of the Diary page.  Right above the “Complete this Entry” button, you’ll find a button entitled “Nutrition”.  When you press it, you’ll see a new page where there are 3 headers: Calories, Nutrients, Macros.

Under Macros, the app presents a very clear, simple pie chart that shows the % of carbs, fat, and protein you’ve consumed each day.  You can check this any time during the day.  Below the chart, the app breaks down each of these by the total amount of grams.  You’ll also see goal % if you chose to set those up (you can do this under the “Goals” section on the app).

I have been focusing on keeping my carbs at or below 100g per day.  And I’ve done that on almost every day since December 28.  I’ve had some days that have been slightly higher, but my average is well below 100g/day.  I have been reading and researching the low carb/high fat eating regimen.  LCHF is working for me. 

I am diabetic and carbs are not good for me.  Protein and good fats are.  According to, here is a list of good fats:


Monounsaturated Fat:

* Avocados
* Olives
* Nuts:  almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews
* Natural peanut butter containing just peanuts and salt

Polyunsaturated Fat:

* Walnuts
* Sunflower, sesame, pumpkin seeds
* Flaxseed
* Fatty fish – salmon, tuna, mackeral, herring, trout, sardines
* Non-GMO sources of soymilk and tofu

There are more great resources and info found on this website (

I also look for tasty recipes at Libby has great tasting recipes and more great information and resources there. 

I am the primary cook for the family, and everyone eats what I eat.  It has worked. 

Sample recipes I’ve made:

* Chicken thighs grilled, steamed asparagus, fruit

* Chicken breasts brushed with Ranch dressing.  Lay uncooked bacon on top of each breast.  Sprinkle cheddar cheese shreds on top. Bake at 400 degrees for 40 minutes. 

* Meatloaf using flaxseed meal instead of bread crumbs as the bonding agent.

* Grilled salmon with cheesy cauliflower (mashed with Parmesian and shredded cheese of choice).

I’m on a meal-replacement shake now to help me lose another 10 pounds (which is needed).  I’m drinking the Vi Shape Shake (get it here:  After I lose this next 10 pounds, I’ll keep on my new eating lifestyle.  I’m not dieting.  I’ve changed the way I eat.  And it is working. 

If you have questions, please ask.  I’m not a doctor.  I’m not a nutritionist.  But I’ve read a lot and learned a lot.  Do the same.  You can make positive, lasting changes in your life.  I’m just here to help others do what I’ve begun. 

Fast Food vs. Vi Shake

Fast food vs Vi Shake illustration


I know. I’ve been there.  Fast food is easy.  It can be tasty.  But it is so bad for us.

Take a good look at the chart above.  If you’re averaging 5 fast food meals/day (some folks do more than this), you’re not only eating a lot of food that’s bad for you, you’re spending a lot of money doing it!  If you drink 2 shakes/day (like I am right now), you’ll save even more money on your food budget!

But, if you want to take control of your health, a great starting place is to replace those fast food meals with a nutrient-rich Vi Shake.  In the chart above, I used the calorie count of the Vi Shape Shake – the one I’m drinking now.  It keeps my carbs low.  It tastes great.

If you want to change your tomorrow, you need to begin today.

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