a. yes
b. no
If you answered:
MAINLY A’S:
You are sensitive to comfort carbohydrates, specifically the comfort foods that are starch-based. You probably have a tendency to eat more of these foods than is appropriate and this causes you to feel lethargic and out of control.
Action: Operate the starch curfew and use the starch-free zone when faced with an excess starch situation.
MAINLY B’S:
You are less prone to overindulging on carbohydrates. If you experience problems with your weight it may be due to excess calories consumed through carbohydrates or an imbalance in your nutrient intake.
Action: Introduce the starch curfew as a tool to control calorie intake.
WATCH THOSE CALORIES!
I developed the starch curfew concept as a nutritional diet tool when I realized a number of my weight management clients were experiencing initial weight and body fat loss but then they were reaching a plateau with their weight loss and their efforts seemed to go no further. This seemed to be a recurring theme not just with my clients but also with other people’s initial weight loss success stories.
My clients were all very efficient at decreasing the overall fat in their diets, but because their focus was on fat their attention slipped from their carbohydrate intake – specifically bread, pasta, rice, potatoes and cereal were all being over-consumed and often in the evening as opposed to during the day when our body may burn these nutrients more effectively. A typical daily food intake looked something like this:
| Breakfast: | cereal with skimmed milk and banana |
| Lunch: | large jacket potato with sweet corn, one banana |
| Snack: | chunk of bread with fruit jam |
| Dinner: | pasta with homemade tomato sauce, brown bread roll |
Now at first glance this seems to be a pretty healthy diet and to a certain extent it is, however what it lacks is essential fats, a minimum of five portions of fruit and vegetables, protein and suitable portion sizes. The classic mistake is that too many calories were being consumed. So while fat intake was decreased and in fact very low, the consumption of calories through starches was increasing.
Total calorie intake does count. So while we may be very good at reducing the amount of fat in our diet, if the total number of calories consumed is higher than the amount of calories being burnt off through exercise and activity, then weight gain can actually occur regardless that the source of calories were ‘fat-free’.
Have a look at the table below to see the calorie content of some typical starch foods – this will help you to see how excess calories from starch might be contributing to your body fat.
Calorie Content of Starch Foods
| Food | Calorie Value |
| 1 large slice wholemeal bread | 100 |
| pasta (100g dry weight) | 405 |
| rice (100g dry weight) | 400 |
| 1 jacket potato (200g raw weight) | 160 |
| 1 bagel | 225 |
| 1 croissant | 295 |
| 1 large pitta | 180 |
| 1 hot cross bun | 190 |
| bowl of bran flakes (40g) | 147 |
| 1 naan bread | 450 |
| 4 roast potatoes (200g) | 340 |
| 1 burger bun | 140 |
| slice of focaccia bread | 160 |
| 1 crumpet | 80 |
WHAT ARE THE BENEFITS OF USING THE STARCH CURFEW?
As I explained at the beginning of the chapter, you can eat starch in moderation at breakfast, lunch and in your mid-afternoon snack but you cannot eat it in your evening meal. By operating the starch curfew you will:
Help decrease your overall calorie intake.
Help decrease your overall starch intake. Excess starch stimulates the production of serotonin in the brain, which can make us feel more sluggish. This in turn directly stimulates us to reach for the instant high of a sugar fix such as chocolate, sugary sweet cakes, biscuits and processed snacks.
Beat your sugar cravings. Eating the right amounts of protein and starch at lunchtime will fuel you with energy and brainpower all afternoon.
Serotonin and Dopamine
Too great a dependence on starchy carbohydrates, whilst vital for storing energy in our muscles, can make us feel lethargic due to the production of the brain neurotransmitter serotonin. This is why we often experience a slump of energy immediately after our lunch – we have consumed too many starches at lunchtime. Conversely, proteins consumed in the right amount increases the release of the hormone-like substance dopamine, which makes us feel more alert, increases our ability to concentrate and helps to regulate our mood.
WHY DOES THE STARCH CURFEW WORK?
The starch curfew works because:
1 By eating your starch at breakfast and lunch, it means you consume more energy-providing nutrients during the day. This will give you more physical and mental energy to meet the daily demands and pleasures of life.
2 It allows you to have a lighter meal in the evening based on protein and fruit and vegetables. This helps you achieve a healthier balance of nutrients, as without the presence of bread, pasta, rice, grains and potatoes you will really need to fill up on fruit and vegetables.
3 Eating less in the evening will make you hungry for a lovely healthy breakfast – this will fuel you with energy right through the day.
THE LOW-DOWN ON CARBOHYDRATES
SHOULD WE EAT CARBOHYDRATES?
Yes, carbohydrates form the backbone of our diet. Fruit and vegetables should be eaten at each meal; starches can be eaten at breakfast and lunch but not in your evening meal, and processed sugars should be kept to an absolute minimum. It is important to remember that the different