Total elimination is the only way — wrong

Have you ever felt like the only way to manage your chronic condition or lose weight is to completely cut out carbs, sugar, and alcohol? 

If so, you’re not alone—and you’re definitely not wrong for thinking that way.

It’s a common belief, but it’s also a myth that’s keeping you stuck in a cycle of frustration and deprivation.

In this post, I’m going to uncover the truth about carbs, sugar, and alcohol, and why you don’t have to eliminate them from your diet to achieve your health goals.

You’ll learn how to shift your mindset from one of elimination to one of balance, and discover practical strategies that allow you to enjoy the foods you love while still losing weight and managing your condition effectively.

Here’s what we’ll cover:

• Myth: you must completely avoid all simple carbs, sugar, and alcohol

• The importance of complex carbs

• Proper food combinations and timing

• Mindful inclusion of sugar and alcohol

• What you can do differently now

• Case study: lilabeth’s success story

By the end of this post, you’ll understand why it’s not about cutting out everything you enjoy, but rather about learning how, when, and why to include these foods in your diet in a way that supports your health. This matters because you deserve to live a balanced, fulfilling life without feeling deprived or restricted—and it’s absolutely possible to do so while achieving your weight loss and health goals.

Are you believing this myth? You must completely avoid all simple carbs, sugar, and alcohol to manage your chronic condition

When it comes to managing your chronic condition, like diabetes or heart disease, you’ve probably heard it over and over: “Cut out all carbs, sugar, and alcohol if you want to get healthy.” It’s a message that’s been repeated so often that it almost feels like the only truth out there. But here’s the thing: it’s simply not true.

Total elimination is the only way — wrong

You might believe that to properly manage your blood sugar and overall health, you have to avoid all simple carbs, sugars, and alcohol like the plague. It’s a belief that’s widespread, and maybe you’ve even bought into it yourself. After all, it sounds logical, right? If these things can cause blood sugar spikes or weight gain, then cutting them out entirely should solve the problem.

And it's easy to believe this myth...

It’s no wonder you might be convinced that elimination is the only answer. You’re bombarded with messages from every direction—your doctor, the media, diet trends—all telling you that carbs and sugar are the enemy. The truth is, when most people are consuming far more sugar and carbs than their bodies need, cutting them out seems like the simplest solution. And let’s be honest, it’s a lot easier for someone to tell you “just don’t eat them” than to explain how to include them in a way that supports your health. But that doesn’t make it the right solution for you.

This is not your fault

If you’ve believed this, you’re not alone. It’s a common misconception, and it doesn’t mean you’re not smart or capable. In fact, it’s completely understandable. The advice to eliminate sugar and carbs seems straightforward and easy to follow, especially when you’re dealing with the stress of managing a chronic condition. But I’m here to tell you that there’s another way—one that’s more sustainable, enjoyable, and just as effective.

How this myth keeps you stuck

Believing this myth can actually hold you back from achieving the goals you’re working so hard to reach.

When you’re convinced that the only way to manage your condition is to deprive yourself of foods you love, it’s easy to feel frustrated, deprived, and even hopeless.

This kind of all-or-nothing thinking can lead to yo-yo dieting, guilt, and ultimately, giving up on your goals altogether.

Worse, it can prevent you from learning how to manage your blood sugar in a way that’s balanced, realistic, and sustainable in the long run.

What is actually true about sugar and carbs?

Here’s the real truth: You don’t need to completely eliminate carbs, sugar, or alcohol to manage your chronic condition effectively. It’s not about cutting these things out entirely; it’s about how, when, and why you consume them. Let me break it down for you.

The importance of complex carbs

First, let’s talk about carbs. Your body needs glucose for energy—plain and simple.

Complex carbs, like whole grains and vegetables, are crucial because they provide sustained energy and are packed with fiber, vitamins, and minerals. These aren’t the villains they’re often made out to be. In fact, when you combine carbs with protein, fiber, and healthy fats, you can slow digestion and prevent those dreaded blood sugar spikes. This is something I’ve seen time and time again with Low GI Living members who follow the Whole GI Protocol. They’re able to enjoy a balanced diet that includes carbs while still managing their blood sugar effectively.

How this helps you lose weight: Including complex carbs in your diet, rather than cutting them out, actually supports sustainable weight loss. When your body receives a steady supply of glucose from healthy carbs, you maintain better energy levels, which reduces cravings and helps you avoid overeating. This approach allows you to lose weight naturally and continue to release fat and inches over time—without feeling deprived. Plus, it’s a key part of how my program helps you lose up to 5 lbs in 30 days with blood-sugar-friendly meals that you’ll love.

Proper food combinations and timing

Next, consider how you eat these foods. The order in which you eat your meals can make a big difference. Studies show that starting with vegetables and protein before consuming carbs can significantly reduce blood sugar spikes.

This isn’t just theory; it’s something I’ve observed repeatedly in my practice. Members who adopt this approach report fewer cravings, better energy levels, and more stable blood sugar readings. You don’t have to take my word for it—just try it for yourself and see how it feels.

How this helps you lose weight: Proper food combinations and timing not only keep your blood sugar stable but also help you manage your appetite, which is crucial for weight loss. By reducing cravings and maintaining steady energy levels, you’re less likely to snack on unhealthy foods or overeat at meals. This strategy makes it easier to lose weight consistently while still enjoying the foods you love. And as your weight comes down, you’ll likely notice other improvements too, like better biomarkers at your next doctor’s visit and reduced need for medication.

Mindful inclusion of sugar and alcohol

Finally, let’s address sugar and alcohol. These can still have a place in your diet if you know how to include them mindfully.

For instance, consuming a small amount of apple cider vinegar before a meal can improve insulin sensitivity and help keep your blood sugar stable, even if you’re indulging in something sweet.

The key is moderation and balance, not elimination.

This is something I emphasize in Low GI Living because I’ve seen firsthand how it works. My clients enjoy their favorite treats without the guilt or the negative impact on their health. They’ve learned that it’s not about deprivation; it’s about making informed choices that align with their health goals. (There's also a low GI Drinks guide inside the premium membership to make this easy).

How this helps you lose weight: By learning how to enjoy sugar and alcohol in a balanced way, you can prevent the binge-restrict cycle that often sabotages weight loss efforts. Instead of feeling deprived, you can satisfy your cravings in a way that supports your weight loss goals.

This approach not only helps you shed pounds but also keeps you from experiencing energy crashes and brain fog, making it easier to stay on track with your healthy lifestyle.

Ultimately, it’s about losing weight in a way that feels good and sustainable, allowing you to enjoy life without sacrificing your health.

What you can do differently now that you're equipped with more knowledge 

Now that you understand that you don’t need to completely avoid carbs, sugar, and alcohol to manage your chronic condition and lose weight, you might be wondering: what’s next? How can you start shifting your mindset and approach to embrace this new truth? Here’s how you can begin to make sustainable changes that not only support your health but also allow you to enjoy the foods you love.

Shift your mindset: balance over elimination

First and foremost, it’s time to shift your mindset from one of elimination to one of balance. Instead of viewing carbs, sugar, and alcohol as enemies, start seeing them as foods that can be included in your diet—mindfully and in moderation. Remember, it’s not about what you eat but how, when, and why you eat it. By adopting this balanced approach, you’ll not only manage your blood sugar more effectively but also find that your weight loss journey becomes more enjoyable and sustainable.

Shift your habits: 3 things to start now

1. Embrace complex carbs as part of a balanced diet - Now that you know complex carbs are crucial for energy and overall health, start incorporating them into your meals in a balanced way. Choose whole grains, vegetables, and legumes that provide sustained energy and help stabilize your blood sugar. Pair them with protein and healthy fats to keep your appetite in check and support your weight loss goals. By including these foods, you’ll be fueling your body properly, which can lead to continued weight loss, reduced cravings, and better overall health.
   
   

2. Practice mindful eating with sugar and alcohol - Instead of cutting out sugar and alcohol entirely, learn how to include them in your diet mindfully. You can do this by paying attention to portion sizes, choosing lower glycemic options, and combining them with balanced meals. For example, if you’re going to enjoy a glass of wine or a piece of chocolate, make sure you’ve had a well-rounded meal first. This way, you’ll avoid blood sugar spikes and still get to enjoy the foods and drinks you love without feeling guilty or derailing your progress.
   
   

3. Prioritize meal timing and food order - Finally, start paying attention to when and how you eat. Begin your meals with vegetables and protein before moving on to carbs. This simple shift in food order can significantly reduce blood sugar spikes and help you feel fuller for longer. Additionally, try to eat your meals at consistent times each day to keep your metabolism and energy levels steady. These small changes can make a big difference in how you feel throughout the day and how your body responds to food, supporting steady weight loss and better overall health.
   
   

Lilabeth’s success story

Let me share a story about Lilabeth, a client who came to me struggling with her weight and blood sugar management. Like many, she believed that she needed to cut out all carbs and sugar to see results. She was frustrated, feeling deprived, and stuck in a cycle of yo-yo dieting. Together, inside Low GI Living membership she worked on shifting her mindset and incorporating the principles I’ve shared with you today.

Lilabeth began including complex carbs back into her diet, pairing them with proteins and healthy fats. She learned how to enjoy her favorite treats, like a glass of wine or a small dessert, in moderation, without feeling like she was “cheating.” Most importantly, she started paying attention to how she was eating—beginning her meals with vegetables and protein and timing her meals to keep her energy steady throughout the day.

The results? Lilabeth lost 8 pounds in just six weeks, saw a significant improvement in her energy levels, and reported that her blood sugar readings were more stable than they’d ever been. She even enjoyed a few special occasions with her favorite foods without guilt or setbacks. Lilabeth’s success is a testament to the power of balance over elimination, and it’s proof that you can lose weight, improve your health, and enjoy your life—all at the same time.

Now, you might be wondering…

"If I don’t have to cut out carbs, sugar, and alcohol entirely, how do I know how much is too much?"

The key to including carbs, sugar, and alcohol in your diet without compromising your health lies in finding the right balance. You don’t need to measure every bite, but being mindful of portion sizes is important. For carbs, focus on complex sources like whole grains, vegetables, and legumes. These should make up a good portion of your meals, paired with proteins and healthy fats. When it comes to sugar and alcohol, moderation is essential. For example, enjoy a small piece of dessert or a single glass of wine, rather than indulging in large quantities. This approach allows you to satisfy your cravings without overloading your system. Remember, it’s not about perfection; it’s about making consistent, balanced choices that align with your health goals.

"What are some examples of complex carbs I should be eating, and how do I incorporate them into my meals?"

Complex carbs are your best friend when it comes to maintaining energy levels and supporting weight loss. Foods like quinoa, brown rice, sweet potatoes, oats, and leafy greens are all excellent choices. You can easily incorporate these into your meals by making them the base of your dishes. For breakfast, consider oatmeal topped with berries and a sprinkle of nuts. For lunch, build a salad with a mix of leafy greens, roasted sweet potatoes, and grilled chicken. At dinner, a stir-fry with brown rice, vegetables, and lean protein is a balanced option. The goal is to combine these complex carbs with proteins and fats to create meals that are both satisfying and nourishing, helping you stay full longer and avoid unnecessary snacking.

"How can I manage cravings for sweets and alcohol if I’m trying to include them in moderation?"

Cravings are a natural part of life, but managing them in a way that supports your health is entirely possible. One effective strategy is to ensure you’re not depriving yourself throughout the day. Eating balanced meals with a good mix of carbs, protein, and fats will help keep your blood sugar stable and reduce the intensity of cravings. When you do have a craving for something sweet or a glass of wine, it’s okay to indulge—just do so mindfully. Consider having a small, low-glycemic dessert after a balanced meal, or enjoy a glass of wine alongside a dinner that includes protein and vegetables. If cravings strike between meals, try having a piece of fruit or a handful of nuts to satisfy your hunger in a healthier way. Over time, you’ll find that this balanced approach helps you enjoy your favorite treats without feeling out of control or guilty.

You can and should incorporate carbs and sweets into your healthy lifestyle

Let's recap what you now know:

• Myth: You don’t need to completely avoid all simple carbs, sugar, and alcohol to manage your chronic condition or lose weight effectively.

• Truth: It’s about balance, not elimination. Properly combining foods, eating complex carbs, and practicing mindful inclusion of sugar and alcohol can all support your health and weight loss goals.

• What you'll do differently:

• Embrace complex barbs: Include them in your meals for sustained energy and stable blood sugar levels.

• Practice mindful eating: Enjoy sugar and alcohol in moderation, paired with balanced meals.

• Prioritize meal timing and food order: Start meals with vegetables and protein, and eat at consistent times to manage cravings and energy levels.

• Lilabeth’s success story: Lilabeth's story shows that you can lose weight, stabilize your blood sugar, and enjoy your favorite foods without feeling deprived.

Don’t let this very common misconception hold you back from living the healthy, balanced life you deserve.

You don’t have to cut out all carbs, sugar, and alcohol to manage your chronic condition or achieve your weight loss goals.

What you really want is to lose weight, feel more energetic, and enjoy your life without feeling deprived—and you can absolutely do that with the right approach.

By shifting your mindset from elimination to balance, you can start making sustainable changes that support both your health and happiness. Remember, it’s not just about what you eat, but how, when, and why you eat it. You have the tools and knowledge to make these shifts, and I’m here to support you every step of the way.

Don’t remain stuck believing that you have to give up everything you love to be healthy. Instead, focus on making informed, balanced choices that allow you to lose weight, improve your health, and enjoy your life fully. You have the power to achieve your goals without sacrificing the foods and experiences that bring you joy.

Today's the day things shift for you. Join Low GI Living premium membership.

You’ve learned that you don’t need to cut out all carbs, sugar, and alcohol to manage your chronic condition and lose weight. Now, it’s time to put that knowledge into action with Low GI Living Premium—a membership designed to help you achieve your health goals without sacrificing the foods you love.

Here's what a member recently had to say about re-introducing carbs into her diet:

I spent years trying to eliminate sugar and carbs and even grains completely with no long-term success and always feeling guilty about “cheating.” It turned into kind of an eating disorder. I recently just gave up and have been following your meals and tips consistently for about 8 months now and over time I’ve lost the stubborn weight. I have the sugar treat or other no-no’s here and there and I added whole (gluten free) grains back in and it’s amazing that my stomach bloat has gone away. I was believing the total opposite. Thanks for sharing your knowledge and recipes with us. It really works. You are making a difference. - Diane M.

It's just $29 a month, and you’ll get access to everything you need to support a balanced, sustainable approach to eating and living well:

• 30-Day Weight Loss Plan: Jumpstart your journey with a proven plan to lose up to 5 lbs in 30 days.

• Whole GI Protocol framework: Learn how, when, and why to eat for optimal health.

• Weekly meal plans: Save time and stress with pre-planned meals that fit your goals.

Along with:

• Recipe collections: Discover new recipes that fit your lifestyle, with new releases added regularly.

• Seasonal meal plans: Enjoy delicious, blood-sugar-friendly meals tailored to each season.

• Nutrition classes & workshops: Learn from experts and stay on top of the latest in nutrition science.

• Expert guidance: Get personalized support to help you stay on track.

• Kitchen staples: Stock your kitchen with essentials that make healthy eating easy.

• All cookbooks: Access every cookbook, including all future releases.

• Specialty plans & programs: Tackle specific health concerns with targeted plans.

• Printable planners, guides & more: Stay organized and motivated with helpful tools.

And the best part? There’s no contract, so you can cancel anytime if it’s not for you—but I'm confident you’ll find it’s worth every penny.

Why wait? Get started now.

This is more than just a membership—it’s an investment in your health, happiness, and long-term success.

By joining Low GI Living Premium, you’ll be equipped with everything you need to make lasting changes that work for you, not against you. Don’t wait another day to start living the balanced, fulfilling life you deserve.

Join Low GI Living premium now