The Sandwich Dieting™ Book

Sandwich Dieting™ Book Cover

The Carb Light Living™ Team is completing the Carb Light Living™ Sandwich Dieting book.  Yes – you CAN have bread!  We will notify you when the book becomes available for purchase.

Thank you for visiting and sharing our site.

Warmest regards,
Joann Mercer

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19 Comments

  1. Jean G.

     /  September 22, 2011

    AMAZING!!! I have been on the low carb diet following the recipes and working out and I have lost 6 lbs. in 5 days!

    Reply
  2. Thank you for sharing your results! This program is incredible and it is easy to do when you have tips and food choices to change up the menu!

    Reply
  3. Nancey Laster

     /  December 13, 2011

    this looks like something I have been looking for concerning carbs. it seems the list of do nots is what i have been living on and maybe that is why my weight is so slow coming off. i am going to give yu program a good look and try it… thanks nancey

    Reply
    • Joann

       /  December 13, 2011

      The “Can-Can List” (link on this page) which gives the Carbs to Avoid, is invaluable! In the early days, I kept it handy and now it’s ingrained, making life so much simpler. Even going to the supermarket is easier – you avoid so many aisles! Let us know how it goes, and good luck!

      Reply
  4. Jackie

     /  December 14, 2011

    Love the low carb diet. I have lost 40 lbs since July and feel great. I do eat peanut butter and hummus non stop. I love beans. I eat red meat maybe once a week. Lobster dipped in butter for dinner last night. Rare do I eat bread because when I do I bloat.

    Reply
  5. Can I get this book at the bookstore.

    Reply
    • Joann

       /  December 18, 2011

      I will check with Doug.

      Reply
    • Joann

       /  December 18, 2011

      12-18-11: Doug’s response: “The revised edition will be available in all bookstores Jan 1. All Barnes and Noble stores 700 of them will have the books in stock. I have them now and if ordered tomorrow will make it to the buyer before Christmas- http://www.shop.fattoskinny.com

      Reply
  6. Mary

     /  January 30, 2012

    please help me with the 5×5 rule….I thought it meant ……..up to 5 carbs every 5 hours?…..but seems like Im confused…………
    you can eat all the can can foods but only foods with carbs once every 5 hours?
    thanks

    Reply
    • Joann

       /  January 31, 2012

      Yes that is correct in that you can eat the foods on the CAN CAN list with the 5 carb item, or separately as a snack! This assures you plenty to eat and a great variety of foods as well. That’s why this program works!

      Reply
  7. Jen

     /  March 12, 2012

    I desperately need help. I purchased the “Fat to Skinny” book today. I have been low carbing off an on 5 years now, life challenges precluded me from commiting to this woe, now I’m in a place where I’m ready however, I’m perplexed, I’m not sure if I trying to incorporate the process with Atkins, as the allowable food during induction, and I’ve noticed here Phase 1, you are allowed protein shake, toast, and even my favorite nuts…, I’m confuse how to start this woe to achieive successful results, and stay the course.

    Reply
    • Joann

       /  March 13, 2012

      This program is different than Atkins in that there are more carbs allowed in the form of free foods available to you. In the Can-Can list you have fat foods, veggies and protein foods that you can enjoy in addition to the 5 carbs every 5 hours. On this fat burning stage, you cannot eat more than 5 carbs every 5 hours. The free foods listed on the Can-Can list help with hunger control and can be enjoyed in addition to the 5 carb allowance. However, you can’t overeat these free foods because they do have calories. For instance the free veggies are low in carbs but stick to a serving size in order to stave off the hunger in between the 5 hours or you can add them to your meals. Yes, you can have bread but make sure to get the low carb bread which is under 5 carbs a slice. Use the coupon on the site to get 10% off the great breads made by Health Express: http://www.lowcarb-r-us.com/catalogsearch/result/index/?cat=5&q=health+express+breads&x=0&y=0
      I love French Toast using their wonderful breads. Here is a link to French Toast using a low carb bread. https://carblightliving.com/2012/03/vanilla-nutmeg-french-toast-3-1-carbs/. If you enjoy pizza, here is a link to the best low carb available (10% off this order as well with lowcarb-r-us): https://carblightliving.com/2012/02/pesto-pizzas-got-pizzaz-get-10-off-your-entire-first-order/. You have to have the right foods available to be successful.
      Yes, you can have nuts but don’t go overboard because although they are not carbs, they are high in fat content. The protein shakes are allowable in between meals as long as they are well under 5 carbs (1-3 grams of net carbs). Atkins has low carb vanilla shakes with just 1 net carb and their milk chocolate delight shake has just 2 carbs.
      Another example of a free food that you can enjoy in between meals or added to a meal is the avocado; however, since one avocado has the equivalent of 8 tsp of oil, I recommend eating only 1/4 and drink a glassful of water to feel full. The same applies to nuts – eat a handful of nuts along with a glass of water to feel full.
      As you can see, there are many more options available to you. If your body is craving fruit, put the fruit through the 5 x 5 rule. For example your 5 carbs for the next 5 hours could be 1/4 cup of blueberries which = 5 carbs.
      I hope this explanation helps. Put a picture that you like of yourself on your fridge or a picture of a reward you will give yourself after losing the first 5 or 10 pounds. Good luck! You CAN do this! Joann

      Reply
      • Jennifer

         /  March 13, 2012

        Thank you Joann for the quick response. I just placed my order with lowcarbrus… I amazing to know I dont have to wait till I get to phase 3 or 4 to incorporate low carb breads, s/f puddings, or jello. 2 questions I need to ensure I’m on the same page, veggies listed on the can can list, you mentioned not to over indulge,and stick to the serving size, serving size listed on the can/ package, will that be the same rule to apply for fresh veggies, my preference are the fresh green beans, they are so good, and wortht the time.. I can taste’em now. 2nd question, and I dont have to wait if after my two weeks are over if Iwant to try CLL spaghetti squash lasagana? I’m so excited, I will keep you posted! TY you again, I CAN DO THIS!!!!!

        Reply
        • Joann

           /  March 14, 2012

          Hi Jennifer,
          I am so glad you ordered the bread! It is SO important not to feel like we’re dieting – the can’t have this, or can’t have that syndrome – ugh! We need to start every day loving our life and loving our lifetime eating program. It helps immensely when we are content with our food choices.
          You are asking great questions! I recommend leaving the serving size up to the individual, and then eating just until you are satisfied, not full. Sometimes 1 serving of fresh green beans will do it, and another time it will not. When it’s not enough, simple eat more! Green beans are not counted as carbs in this program, so it’s a great vegetable to have around. Fresh is always best, since the canning process extracts much of the nutrition. In your case you love the taste of fresh, so you will make the time to prepare fresh vegetables. However, if we just don’t have the time to cook, eat the canned version because it’s better to eat the canned rather than find a quick fix in the form of a high carb “off the program” snack.

          To summarize, I leave the serving size up to the individual. Fresh vegetables are very low in calories and carbs so what is important is how hungry you are and what it will take to get you satisfied and feeling good.

          Here’s a breakdown of green beans – fresh and canned. I show the calories and carbs for 1 and 2 servings of green beans, as well as the canned green beans. DO NOT PAY ATTENTION TO THE CARBS BECAUSE THEY ARE NOT COUNTED IN THE CARB LIGHT LIVING™ PROGRAM – in either phase!
          Fresh Beans (1 serving = 10 beans at 4” long) and contain 17 calories with just 2 carbs.
          Fresh Beans (2 servings = 20 beans at 4” long) and contain 34 calories with just 4.10 carbs
          1 whole can of Green Beans = 69 calories and contains 10.3 carbs!
          As you can see, there is no harm in having 2 servings of green beans at 34 calories! However, eat the can and you get 69 calories – another reason to stay away from canned.

          Here’s a great tool to calculate calories, carbs, and serving size.
          Go to http://www.calorieking.com and select the Food Search button (the 5th button). Type in your food and then choose the desired serving size, for example you may want 1 cup instead of a half a cup of green beans to be your serving.

          Lastly, there is no reason to wait to enjoy the Spaghetti Squash Turkey Lasagna (https://carblightliving.com/2012/03/spaghetti-squash-turkey-lasagna/)
          when it contains just 2.25 net carbs per serving on Carb Light Living™!

          Reply
  8. Lydia

     /  June 30, 2012

    When will the new plan (book) be available?

    Reply
    • Joann

       /  July 1, 2012

      Hi Lydia,
      Thank you for asking! We anticipate the book will be completed as early as late summer or early fall first via ebook and then later in print.

      Reply
  9. Lydia

     /  September 16, 2012

    Any news on the book?

    Reply
  10. JoAnne

     /  April 7, 2013

    Are you counting net carbs or total carbs?

    Reply

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