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The Low Grain Diet
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Feb 19, 2025
In this episode of the Lose Weight By Eating podcast, host Audrey Johns discusses her experience with the low carb diet and introduces her alternative, the low grain diet. She emphasizes the importance of understanding the role of grains in weight loss and encourages listeners to focus on whole foods rather than processed options. Audrey provides practical tips for incorporating grains into meals while maintaining a sustainable diet, and she challenges the misconceptions surrounding carbohydrates and healthy eating. Get the FULL FREE Low Grain Diet: https://loseweightbyeating.com/the-low-grain-diet/
View Video Transcript
0:01
hey everyone and welcome back to the
0:02
lose weight by eating podcast I'm your
0:04
host Audrey Johns I want to thank
0:07
everyone who was patient with this low
0:09
grain diet um episode I was extremely
0:14
sick for the last two weeks I missed a
0:17
podcast episode I I had pneumonia it was
0:21
it was a a whole thing but I'm back if I
0:24
do cough throughout this podcast I swear
0:27
I'm okay you cannot get sick just by
0:30
listening or watching and for those of
0:32
you watching you can see just a little
0:34
bit of my kitty right here she is I
0:37
think she maybe wants to help out a
0:38
little bit this episode so I had alluded
0:41
to it a couple weeks ago about the low
0:44
grain diet I put out a full meal plan
0:47
for this week on the low grain diet and
0:50
I went ahead and even created a post on
0:52
the lose weight by eating website for
0:54
the low grain diet so if you want more
0:56
of this information I recommend going to
0:58
loseweight by eating.com
1:00
and just use the search bar there's one
1:01
at the top there's one at the bottom I
1:03
try to put them everywhere for you and
1:05
just type in low grain you will find it
1:07
right away and I will make sure to add
1:10
even more of these notes to it so if
1:12
you've already read it more is coming
1:14
you know it was kind of a fever dream
1:16
for the last couple of weeks so it needs
1:19
some editing it wanted to talk to
1:20
everyone about the low carb diet and for
1:24
a really long time I have had a real
1:26
issue with the low carb diet like to the
1:29
point point where I get angry about it
1:31
because I'll post this delicious recipe
1:34
on Facebook or on Instagram it will have
1:36
absolutely no grains in it it will be a
1:39
salad where it's only you know low
1:43
calorie wonderful vegetables or fruits
1:47
or greens and maybe some um some nice
1:52
tofu or chicken or beef and it's just
1:56
I'm looking at it and this is just the
1:58
most ideal perfect way lost meal it's
2:01
hearty it's going to fill you up it's uh
2:04
packed full of protein cuz everybody's
2:05
very protein centered right now and I'll
2:08
get the nasty comments of too many carbs
2:11
people carbs from vegetables are not a
2:15
problem there are a few you know
2:17
potatoes corn that we want to minimize
2:21
but carbs from a bell
2:25
pepper honestly I almost have no words I
2:29
am just completely perplex that people
2:31
have taken this low carb diet and gone
2:34
to a complete extreme to where they're
2:38
not even looking at the ingredients
2:39
they're eating and saying are these good
2:41
for weight loss are these good for heart
2:43
health are these good for my body and
2:45
they're just going straight to how many
2:47
carbs are in them so I came up with this
2:50
low grain diet I can't imagine that I'm
2:53
the first person who's ever eaten and
2:55
lost weight this way but this is my
2:58
shove it response to to low carb I hate
3:02
low carb and here's how we're going to
3:05
dig into it so if you love low carb this
3:08
probably is not the podcast episode for
3:11
you if you love keto this is most
3:13
definitely not the podcast episode for
3:16
you so please you know Skip posting the
3:18
nasty comments and just go on to the
3:20
next one if you are diabetic I get that
3:23
this is not for you and we are actually
3:25
going to have a couple of producers on
3:27
the show in then in the coming week
3:30
who've
3:31
actually done the most
3:34
amazing documentary I've ever seen about
3:38
reversing the signs of
3:41
diabetes with a diet and they have a new
3:44
one coming out and so I'm just kind of
3:45
trying to take a breath and let them get
3:47
the second movie out but we will be
3:49
talking about that so for those of you
3:51
who are diabetic I hear you I get it my
3:54
stepson is type one I get it I know that
3:56
this is not for you however for everyone
3:59
else let's just take a step back and
4:02
stop listening to all the noise okay I
4:04
know we're supposed to have this we're
4:06
supposed to have that and everybody's
4:07
talking about this and that and it's so
4:09
easy to get sucked into the new fad diet
4:12
let's just shut down all the noise right
4:14
now and let's think about
4:17
you I want you to think about how do you
4:20
feel when you eat food do you feel full
4:23
do you feel bloated are you having a
4:25
hard time going to the bathroom are you
4:27
finally going to the bathroom let's just
4:29
stop stop listening to the noise for a
4:31
minute and let's talk about this New
4:34
Concept that I think is a hell of a lot
4:37
easier than the low carb diet and more
4:39
effective and more sustainable so what I
4:43
want you to stop looking at is the
4:45
number of carbs and things and let's
4:47
just take a step back from that if you
4:50
are looking at a nutrition label you're
4:53
you're probably
4:54
already in the wrong
4:57
place the ideal Foods for weight loss
5:00
will not have a nutrition label attached
5:02
to them because they are going to be
5:04
found in the produce
5:06
section right obviously you know we're
5:08
going to have a yogurt here or there
5:09
what have you but if you're looking at a
5:11
box of food and you're going straight to
5:14
the carbs you're already getting a ton
5:16
of chemicals and additives and um just
5:21
it's processed food it's not for you but
5:23
what I do want to start looking at is
5:26
grains it's not the Apple you're having
5:28
the Apple you're having is actually
5:30
helping you lose weight but somebody on
5:32
a low carb diet or on a keto diet will
5:34
say oh there's too many carbs in that
5:35
it's
5:37
just drives me nuts so with the low
5:40
grain diet I want you to stop looking at
5:43
carbs I want you to start looking at
5:45
grains and yes I will give you a full
5:46
list of grains I'm not even saying don't
5:49
have grains I want you to have grains
5:52
one meal a
5:53
day however if you want to lose weight
5:57
that meal with grains should not not
5:59
ever be at dinner maybe once in a while
6:02
As a treat because you're going out
6:04
maybe that's a free day treat but if you
6:07
move your grains to breakfast or lunch
6:11
you will give your body enough time to
6:14
actually use that
6:18
fuel and you will have a diet that is
6:21
sustainable so saying you're never going
6:23
to be able to have pancakes again for
6:24
the rest of your life is just you know
6:26
that's not possible saying you're never
6:28
going to be able to have sandwich again
6:30
for the rest of your life that's not
6:31
possible but if you can have grains one
6:34
meal a day either you can have that
6:36
sandwich or a sandwich wrap you can have
6:39
those pancakes or a bowl of of oatmeal
6:43
these are things that you can have but
6:45
on the low grain diet you only want to
6:47
have grains one meal a day and make sure
6:51
you do not have your grains at dinner if
6:54
you are looking to lose weight if you're
6:56
looking to maintain I would recommend
6:58
going maybe every every other day or
7:00
maybe you know adding them into your
7:03
diet for a week seeing how you feel
7:05
seeing how your pants fit you know baby
7:08
step into that but the whole idea behind
7:11
grains is that they fill you up for a
7:13
long time and they are fuel so if you're
7:16
going to have them for dinner you are
7:18
not going to use that fuel and your body
7:20
will say no no that's okay I'll take it
7:22
I'm just going to go ahead and store it
7:23
right here on your hips on your tummy on
7:26
your thighs I'm just I'm going to store
7:28
it for later because this is good fuel
7:30
and we can use it but you want to give
7:32
your body that fuel when it can actually
7:35
use it so only have grains breakfast or
7:39
lunch now let's talk about grains
7:42
because for a lot of people they're
7:43
going to say wait I don't understand
7:46
what is a grain so grains are going to
7:49
basically be very high level just to
7:51
make it super easy we're talking about
7:53
bread tortillas anything flour based
7:57
we're also going to be talking about
7:58
corn oats quinoa rice Rye buckwheat
8:04
Millet and I will add all of these to
8:07
the low grain diet on the website and
8:10
there is a full meal plan so you can
8:12
kind of get a visual of what would this
8:16
week by week look like for me I
8:20
personally eat all of these grains so
8:24
and still maintain 150 lb weight loss I
8:27
just don't eat them at dinner I love my
8:30
quinoa I love my rice there's no way in
8:33
Earth I'm ever going to give up bread
8:35
however I'm very careful as to when I
8:37
have these grains so now that we've
8:40
talked about they're not bad like let's
8:43
be very very clear this list of grains
8:45
these are the sometimes food they're not
8:48
the never ever ever
8:50
eat when you start saying you cannot
8:53
have rice you cannot have bread for the
8:56
rest of your life do you really think
8:58
you're going to be able to maintain that
9:00
let's find a way to be able to do a diet
9:02
that can actually feed your body make
9:04
you feel good and help you fit into your
9:08
clothes
9:09
better
9:11
now I had
9:13
mentioned at length how much I genuinely
9:16
hate the low carb diet and here are a
9:19
list
9:20
of quote unquote high carb produce that
9:26
will absolutely help you lose weight
9:28
faster than than you have ever lost
9:30
weight so this is why it's so
9:32
infuriating for me
9:34
broccoli carrots bell peppers eggplant
9:38
apples blueberries pears mangoes all of
9:42
these ingredients naturally boost your
9:46
metabolism they burn fat they help you
9:48
lose weight but on the no carb diet like
9:51
oh hell no you're not allowed to have
9:53
that these are the foods you should be
9:55
eating if you want to lose weight so I
9:58
want you to stop just looking at how
10:00
many carbs are and all these things
10:02
unless you have an insulin issue and in
10:06
that case again please wait maybe click
10:10
on over and listen to one of my other
10:11
episodes I promise you I've got your
10:13
back we're going to be shatting about
10:14
all that but for the average person who
10:17
does not have an issue with insulin
10:21
these are foods that boost weight
10:24
loss so having a healthy dinner with
10:29
maybe let's say broccoli carrots and
10:33
eggplants put them in a stir fry
10:36
some tofu or some chicken that is a
10:40
great meal for dinner desserts slice up
10:44
an apple blueberries are one of my
10:46
favorite desserts because they're like
10:48
you can't
10:49
really well you can't eat a handful not
10:53
going to be very ladylike but you know
10:55
they're easily snackable pears mango are
10:58
really these are great things that do
11:01
have sugar that do have carbs but they
11:04
naturally boost weight
11:06
loss so this is
11:09
where this disconnect has happened for
11:12
me for so long and I've been so
11:13
infuriated with the comments of well
11:17
that's there's too many carbs in that
11:20
and it's a dish where it's chicken
11:22
broccoli carrots and bell peppers
11:26
literally every single ingredient helps
11:28
you lose weight how can that be
11:30
unhealthy and it's because people are so
11:34
hyperfocused on how many carbs are in
11:37
every little thing instead of saying
11:39
whoa whoa
11:40
whoa these are okay cuz these not these
11:43
tell my body burn fat these turn off
11:46
hunger receptors in my brain so I'm not
11:48
so hungry
11:50
later I do a number of other amazing
11:53
things for
11:54
you and we're just we're throwing out
11:57
the good with the bad so I want to try
12:01
to help you reframe carbs are not the
12:05
problem grains are the problem and not
12:08
even so much that you should never ever
12:10
have them again it's just moving them to
12:14
a time of the day where you can actually
12:17
burn off that
12:19
energy I have lots of tips for the low
12:22
grain diet and my biggest one is so my
12:25
partner is this guy has the highest
12:27
metabolism of anyone I've ever met it's
12:31
astounding so when I make us dinner I
12:35
typically will make a big pot of quinoa
12:38
it's his favorite grain and I will make
12:41
enough for the whole week or at least
12:43
for two to three days so say for
12:45
instance last night I made my Greek
12:47
bowls uh you can find them on Tik Tok
12:50
where I add
12:52
qua bell pepper sliced cucumber you can
12:56
either use chicken or tofu I get these
12:59
great beans from Trader Joe's they are
13:02
just soaked in all these great herbs and
13:05
spices and it's just fantastic so I
13:07
would take something like this meal I
13:10
would add grains to his and no grains to
13:13
mine and then I just throw the quinoa
13:16
into the fridge and tomorrow night when
13:18
I make the next meal I don't have to
13:20
make grains for him so you can make
13:23
grains for your family for dinner if
13:25
this is what they need what they want
13:28
and just not add it to your plate add
13:31
more vegetables or just have a smaller
13:33
serving and allow yourself to have a cup
13:36
of blueberries for dessert
13:39
later this is how I eat in my house now
13:41
do I sometimes have grains with dinner
13:43
yes typically on a free day that's
13:46
that's how I go wild but when do I eat
13:49
myig grains so I prefer to have my
13:52
grains at lunch personally I have some
13:54
quinoa in a salad have a
13:57
sandwich have a salad rrap so I find for
14:00
me that lunch is the best time to have
14:03
grains now if you typically have grains
14:06
at breakfast if you love to have a piece
14:08
of toast with some avocado on it or if
14:11
you like to have a breakfast burrito
14:13
something like that this is when you
14:14
should have your grains either breakfast
14:16
or lunch you choose there's no wrong
14:19
answer here it's how are you going to be
14:22
most satisfied in your
14:25
diet here is one really big tip though
14:29
because I know a lot of you were
14:31
thinking that she's not talking about
14:33
sugar please keep in mind that the whole
14:36
lose weight by eating diet is centered
14:39
around not having processed food so
14:42
sugar has not been part of this
14:45
conversation because sugar is not part
14:47
of the lose weight by eating diet do I
14:49
add sugar or a uh all natural sugar
14:53
substitute to say my pancakes
14:56
yes but I'm not getting a box of sugar
14:59
Su cereal right so with that said you do
15:02
want to keep the sugar to a minimum now
15:06
say for instance you've chosen to have
15:09
oatmeal for breakfast as your one grain
15:12
per day does that mean you cannot add
15:14
some honey or a Agave or a little bit of
15:17
maple syrup to it no add it that's
15:20
fine but when you do have that
15:24
Sugar treat it like a
15:27
grain only have it for breakfast or
15:31
lunch one time a day breakfast or
15:35
lunch does that make
15:37
sense obviously as we've already talked
15:40
about fruit I do not see as a sugar is
15:43
there sugar in fruit yes if you're
15:46
diabetic that is an actual issue if you
15:48
are not having an Apple for dessert is
15:52
probably the best thing you can do for
15:54
your body is there sugar in it yes are
15:56
there carbs in it yes is there also a
15:59
ton of fiber that's going to help you
16:01
move out all of that food that you ate
16:03
today yes will that fiber also keep you
16:05
full for hours yes do apples naturally
16:08
boost metabolism
16:11
yes so the all natural sugars found in
16:15
nature I'm not talking about that I'm
16:17
talking about the adding some maple
16:20
syrup to the top of your
16:22
pancakes okay so maybe no more breakfast
16:25
for dinner except for on free day but
16:27
it's pretty easy so that's why it hasn't
16:29
really been part of this conversation
16:32
because we don't typically add sugar to
16:34
dinner that make sense okay now free
16:39
days so we talked about free days in the
16:41
last episode I am a big fan of free days
16:45
I feel like at least once a month I go
16:48
completely wild and then the rest of the
16:50
time it's you know
16:53
pretty conservative when it comes to my
16:56
my free days in that so I'm not going to
16:58
go to In-N-Out and crumble cookie on the
17:01
same day you know it would be more I'm
17:02
having more snacks I'm not really
17:04
counting the calories or worrying so
17:06
much but I'm eating all
17:08
natural however if you enjoy a free day
17:12
and you also want to try this low grain
17:14
diet what I recommend doing is you can
17:18
go ahead and have that burger for dinner
17:20
on a real bun on free day you have pasta
17:24
for dinner on free
17:26
day so you can still have these things
17:28
just save it for free day so this is not
17:32
actually on my notes but it just I
17:34
mentioned pasta what about pasta for
17:38
dinner it's a grain right however there
17:42
are different versions of pasta out
17:44
there that you can find now bons of
17:46
pasta it's in a bright orange package
17:49
you cannot miss it I've even found it at
17:51
Costco I found it at every single
17:53
grocery store here in the United States
17:54
I've ever walked into it is made with
17:57
chickpeas it's Pack full of protein
18:00
little to no grain in there that would
18:02
be an healthy option so even with all of
18:05
that I've said no rice at dinner
18:07
cauliflower rice is a great option
18:09
instead so you still can find those
18:13
substitutions and make them all natural
18:16
I'm just trying to hammer
18:19
home all you really have to
18:22
do is only have grains once a day don't
18:27
have them at dinner and watch the weight
18:29
fall
18:31
off it's something that you can likely
18:34
follow for the rest of your
18:36
life and if you mess up and have pasta
18:39
one night and it's not a free day it's
18:40
certainly not the end of the world you
18:42
just keep going that is the weight loss
18:44
secret as we have talked about many many
18:47
times to wrap things up because my my
18:50
cough is coming back and I already have
18:52
to edit out a couple of coughs here low
18:54
grain is the new low carb low carb has
18:59
become just this blanket response to all
19:03
things and it's not helpful I don't know
19:07
a single person who says low carb is
19:11
easy if it is comment cuz you know I
19:16
need to study
19:17
you but if it is it's fine if it is and
19:20
it's working for you and you want to go
19:22
that route go that route but if you are
19:25
like the 99% out there who are like I
19:28
can't this low carb thing it's killing
19:31
me this is the answer stop throwing out
19:34
the good with the bad a salad is
19:37
healthy oh my God guys a salad is
19:40
healthy yes there's going to be carbs in
19:43
it there's no grains in
19:45
it but there's carbs in it do you see
19:49
the problem here so low grain is the new
19:52
low carb and even with that I really
19:55
challenge you all not to throw a big
19:57
huge blanket over it and just say all
19:59
grains bad bad bad forever and never
20:01
ever have them ever again let's be
20:04
mindful about this let's be smart about
20:07
this have grains once a day if you
20:12
want to really supercharge your weight
20:15
loss of course you can go no
20:18
grains but I want to ask you will you be
20:22
able to sustain it now if you're trying
20:25
to fit into a a dress for next Friday if
20:27
you've got an event in a week and a half
20:29
that's one thing right but I don't
20:33
recommend going no grain only because it
20:36
would be extremely hard to maintain
20:38
forever all I want to give
20:41
you is information that's easy to use
20:46
Easy to process makes your life easier
20:48
not
20:49
harder so keep in
20:53
mind that low carb eliminates all of the
20:57
best weight loss produce
20:59
and that's what I'm trying to work back
21:01
into our diets
21:03
here so when you look at the low carb
21:07
diet basically all people are quote
21:10
unquote supposed to eat is meat and
21:14
fat but what about all of this great
21:20
produce that's the piece I'm trying to
21:22
move back into there so you take your
21:25
low carb diet and put some prot in there
21:29
okay is that making sense like I'm
21:31
trying to explain it to you in a way
21:33
that is easy to understand and to digest
21:37
another part of my final thoughts again
21:40
if you are diabetic I completely respect
21:43
and understand that this might not be
21:45
the answer for you however there are
21:48
plenty of vegetables you can start
21:51
working back into your diet that are low
21:54
carb that maybe when you look at them as
21:57
a whole might look problematic but again
22:01
we will be chatting with the creators
22:04
and the um the producers of an amazing
22:09
film I highly recommend checking it out
22:12
I watched it on YouTube it's called fat
22:15
fiction so they are actually local here
22:18
um I got to meet them a few weeks ago so
22:20
we will be having them on the podcast
22:22
they do have another uh movie coming out
22:25
fat fiction really talks about it's it
22:28
is very keto as the answer but it's more
22:30
keto as the answer for health problems
22:32
like somebody with diabetes they did
22:34
tell me that the new movie that's coming
22:37
out is more about type 1 diabetes which
22:39
is hits home for me and I'm sure for a
22:42
lot of you keep in mind that is coming
22:44
so for those of you who are diabetic I
22:47
am I'm not wagging a finger at you I get
22:50
that there is a specific reason
22:54
now I want to remind you that anything
22:57
you try
22:59
you need to try for an extended period
23:01
of time so if you want to try this I
23:04
recommend bare minimum try it for three
23:06
months just say you know what try it for
23:08
three months I'm going to see how I
23:10
feel okay if you want to make it your
23:15
own please do please do the only real
23:19
rule here
23:21
is try not to have grains at
23:25
dinner if you want to go super simple
23:28
just try not to have grains at dinner
23:30
and that will get you to your goals so I
23:35
am going to leave you for now like I
23:37
said we've got lots of interesting and
23:40
fun interviews coming up here on the
23:42
lose weight by eating podcast and I will
23:44
see you next week be sure to check out
23:46
the low grain diet I wrote it all out
23:49
for you it's on the front page of the
23:51
lose weight by eating website and um
23:55
stay tuned to the next episode of the
23:57
lose weight by eating podcast bye
#Eating Disorders
#Grains & Pasta
#Health
#Health Conditions
#Nutrition
#Obesity
#Special & Restricted Diets
#Weight Loss