Instructions: THE ANTI-STARCH STRATEGY: CARB-CUTTING DIETS ARE HOT, AND THEY CAN BE NUTRITIOUS, TOO

The beginning of a new year is synonymous with dieting, and low-carbohydrate diets are one of the hottest weight-loss methods going.

Best-selling books such as Sugar Busters, The Zone, Protein Power and Dr. Atkins New Diet Revolution promote them, and features on The Oprah Winfrey Show, 20/20, Dateline," Today and the cover of Time magazine have added to the buzz. Millions of people are giving up their bagels, sandwiches and pasta meals as a result.

If youre one of them, I have lots of tips and recipes to share that are designed to help you eat healthfully and fit your weight-loss efforts into a busy lifestyle. But first, a little background.

In a nutshell, the theory behind low-carb, high-protein diets is this: Eating lots of carbohydrates over-stimulates insulin production, which causes peaks and valleys in blood sugar levels that in turn create hunger pangs. On the other hand, the theory goes, protein is digested more slowly, which promotes more even blood sugar levels. Eating more protein, fewer carbs and a bit more fat, advocates say, promotes weight loss by decreasing fat storage, increasing fat burning and delaying the onset of hunger pangs.

Critics of this approach maintain that the weight loss people experience can be attributed to consuming fewer calories, and caution that severely restricting carbohydrates can deprive people of important nutrients. Taken to an extreme, the American Dietetic Association notes, very high protein diets can put a strain on the liver and kidneys.

Other authorities take a middle ground. Dr. Diane Krieger, a board-certified endocrinologist and clinical nutritionist who is the medical director of the South Miami Hospital Diabetes Care Program, says that properly structured, low-carb diets can be one of the good choices for those looking for a healthy eating program.

My own experience with them began four years ago, when my oldest son told me he was going to try a low-carbohydrate diet.

My first reaction was, Why? We have always eaten well-balanced meals, and most diets are just fads.

But he was determined. He had never had a weight problem before, but had found that the extra pounds he had gained during a vacation werent coming off.

As I watched him struggle to put together low-carb meals, I realized that this was going to be a challenge for both of us. Bagels for breakfast and cans of sugary soda after tennis were out. No more baked potato with his steak. And what could he substitute for crackers and chips for snacks?

I read everything I could about the approach, and set out to create low-carb recipes and menus that suited our fast-paced lives and my nutritional priorities. My goal was roughly 40 percent of calories from carbohydrates, 30 percent from protein and 30 percent from fat.

I wanted to make sure we used mostly heart-healthy monounsaturated fats (some low-carb diets allow or even encourage large amounts of artery-clogging saturated fats). I also wanted to ensure that most of the carbs he consumed were from nutrient- and fiber-rich whole grains and that the proteins were low in saturated fat (white-meat poultry, fish and lean beef such as sirloin or filet).

As I developed recipes, I kept in mind that the dishes had to taste good and be easy to assemble. Eventually, he didnt even think about what was low-carb and what wasnt - it was just good food that fit his busy life. He lost weight and has kept it off for four years, and his blood cholesterol and triglyceride levels have never been better.

Before undertaking a serious weight-loss effort, you should always consult your health care provider. If you have the green light to try this approach, you may want to try some of the techniques that have worked for us.

ON THE MENU: PROTEIN, VEGETABLES
Writer Linda Gassenheimer and her son share their success secrets: Our strategy is to have protein and vegetables at every meal and to have three meals a day.

Processed foods such as fat-free cookies and cakes, low-fat mayonnaise and low-fat salad dressings tend to be high in carbs; we avoid them. We use real mayonnaise made with soybean oil rather than nonfat, higher-carb mayo.

We hadnt had eggs in the house for five years, but found that they fit well into our eating plan - as many as four a week. Egg substitute (which is basically egg whites) works well as a protein source. For breakfast, we use eggs or egg substitute to make an omelet with plenty of vegetables. For the many mornings when breakfast is eaten on the run, you can make a wrap by rolling low-fat cheese or sliced turkey breast in large lettuce leaves.

We keep the vegetable drawer stocked with cucumbers, lettuce, celery, bell peppers, mushrooms, tomatoes and other low-carb vegetables. Low-fat deli meats such as turkey breast, chicken, ham and lean roast beef provide quick lunches and snacks.

We eat brown rice and whole-wheat pasta in place of white varieties. We read bread labels carefully to find high-fiber, whole-grain varieties that are relatively low in carbs.

We choose no-sugar-added tomato sauce and salad dressings. Again, reading labels is essential - many low-fat varieties are high in carbs, and the variation is enormous.

We use a high-fiber, no-sugar-added bran cereal for breakfast. If bagels are a must, cut a small one in half, remove most of the soft interior and replace it with low-fat cheese or cottage cheese and a slice of tomato and lettuce.

When you have time to cook, make double the amount of omelet or frittata and cut it in half. Use half for breakfast and microwave the second half the next day. You can also make omelets or frittatas in advance and freeze them.

If eating out, ask for your eggs with one piece of whole wheat, multigrain or rye bread. Ask for sliced tomatoes or other vegetables instead of potatoes.

For lunch, a salad with deli meat is easy. Even if lunch is at his desk, fast food or at a restaurant, my son can always choose a salad. Our basic blueprint for dinners is to grill, saute or broil a piece of meat or fish, add plenty of vegetables and no more than 1/2 cup whole-wheat pasta or brown rice.

If you order a Caesar salad in a restaurant, ask them to leave off the croutons or take them off yourself.

Many salads come dripping in salad dressing. Ask for the dressing on the side and dip your vegetables in it, or use a tablespoon or two to dress the salad yourself.

Order grilled or roasted chicken with a double order of vegetables and no potatoes or pasta.

For a quick supermarket meal, buy cooked shrimp and a bag of prewashed salad and toss them together at home with a tablespoon or two of olive oil-based dressing.

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