I suggest joining the "Wheatbelly" team on Spark and also the Low-carb team on Spark. Both have lots of recipes and threads with links for more recipes. You can find both teams from my spark page if necessary or you can search the teams by name. Birgit
Fitness Minutes: (6,743)
20 12/2/13 12:21 A
where do you find the recipes, I want to go wheat free an low carb for medical reasons and weight. reading and listening to last weeks glutton summit gave massive doses of information but i now need to start. Any help you can give me would be greatly appreciated
With low thyroid it helps to find out if the person has had any blood work done that shows if they have autoimmune hypothyroidism. If that is the case then diet alone will not likely bring improvements. If the autoimmune test is negative then the person may be lucky and see some improvements on low-carb. I personally did but everyone is different. Birgit
Honeylissabee - Low carb, low calorie is hard, because you cut carbs, and to get lower calorie, you cut fat. Not much left..lol.
Since your protein isn't moving much, you will need the rest to come from carbohydrate, or fat. This means that if you go very low carb, you will be eating a very high fat diet. I try to get most of this from oil, cheese, eggs, and macadamia nuts, as well as meat. If you cut fat to cut calories, you will have to eat more carbs.
Some people like doing carb cycling. Chris Powell does this on Extreme Weight Loss. So your plan to do some days low carb, and some moderate carb may work. Still, by eating low calorie, low GI vegetables, you may find that you can eat 10-15 servings of these without really going that high. in carbs. Lean protein, and low GI vegetables cooked in olive oil is as low carb as a fat-laden steak cooked in butter.
Whether you are aiming for 60 grams or 150 grams, how you get to that level matters almost as much as staying at the lower level of carbs. Some people need to stay below 20 grams a day, but for those of us who can eat a higher level, low carb can allow us to eat a high volume of carb servings, if we eat healthier choices.
I started this post because I think a lot of people hear of unlimited fat, and calories, and greasy ( yet delicious..lol ) foods. This turns them away from low carb. While those people are also on low carb, I think you will find that most low carbers, especially long term ones, tend to eat more lean meat and veggie stir fries, and the steak and butter is a bit more rare than it was when they started. Of course, every so often, we WANT a fatty steak cooked in butter, but it has become what people think of when they hear low carb.
Finding out which carbs cause you issues, may allow you to enjoy the rest of your carbs, and not have to do such a low level. Why cut most of your carbs, if you can find out that just a few cause you problems. If sweet potatoes don't cause you cravings, or weight gain, enoy them. Whether it is low carb, or moderate carb, doesn't really matter, as long as the problem carbs are being avoided, and you are becoming healthier. The start of most low carb plans is very low on carbs, and very restrictive. From that point on though, your mission is to expand the list of good carbs that you can eat. Low carb is meant to make you healthier, if you have a problem with cravings, not just deprive you of carbs for the rest of your life..lol. That would suck.
If the carb cycling works, just stick to it. Pay attention to how each carb serving affects you, and make some adjustments if needed. Whatever works is perfect for you, whether it fits into someone else's idea of low carb or not. For all of us though, especially those of us who need to limit carbs, getting as much nutrition out of what we can eat is important. I think this is why many low carbers eat more veggies than the average person.
I've been looking at sample "low carb" plans- for me at least that are primarily based on my Paleo days (all 6 or 7 non-consecutive ones- 5 were consecutive). I enjoyed eggs fried in coconut oil. It seems to me that it's pretty easy to do a lower-carb, higher calorie, diet- even with eating a lot of produce.
Ok, I wasn't exactly following the lowest-carb plan in the world. I still had plenty of fruit, and I enjoyed sweet potatoes regularly, but it was lower-carb than what I ate before because I cut out all dairy, grains, and legumes.
I've been contemplating going low or lower carb some days (I still can't imagine giving up things like bread, but even though caesar salad is a calorie-counting nightmare, it seems to be a low-carb dream if you leave out croutons.
I just know that I can easily go low carb most or some days (with a few moderate to higher carb days thrown in), but I'm struggling with the low-carb and low-calorie thing. It seems I can easily watch either, but not both.
I am starting to get to where I would be starting Pre-Maintenance phase of Atkins Birgit, so I need to up carbs some. I find that the foods that are more carby, like beans, help me get to 60 grams, but cause cravings if I eat them more than a few times a week.
So I decided to just eat a lot more vegetables, and 1 serving of fruit.. either apple, or raspberries.Ten servings of vegetables is actually quite a bit of food. I also cut my protein down to 20-25 %, instead of 30-33 %. This weekend, I am averaging 61 grams of carbs a day, but it is taking me 11-13 servings to get there.
I am actually trying to think of other types of Atkins - allowed vegetables. I need to find some eggplant, and some zucchini. Thanksgiving got me thinking of squash.. pureed kind. I need to read the list in DANDR, and see if the frozen spinach is low enough carb. Some of these vegetables are hard to find at this time of year, so I will have to go to a vegetable market, and see what is available, as well as affordable. My dishes are looking a lot more colorful now. Hopefully I continue to lose at this level of carbs. I love to cook, and with all these colorful veggies, the dishes look a lot prettier.
I always enjoy seeing what other low-carbers eat. My own food choices include a lot of dairy and tons of leafy greens and sprouts. Also lots of duck eggs, butter, grasss-fed ground beef and nuts and nut butters as well as coconut oil. Low-carb gives us so many wonderful options. Tonight we had a homemade chocolate cheese cake made with an almond-butter crust which had Xylitol as a sweetener. There are still many tasty dessert options. Birgit
I think there is a lot of confusion about low carb, from both " regular " dieters AND low carb people just starting out.
I have 4-6 chicken thighs every day, but choose to eat boneless skinless ones ( laziness, not that skin is bad ). I also consume about 2 T butter, and 4 T oil daily, which pushes my % of fat up to 63%, especially when I add 1.75 ozs sharp cheddar for a snack.
What I want to discuss is the fruit/veggies part of the diet. I am nudging my carbs up slightly to 63 grams today ( just 12 % ), with 16 being from fiber. I get most of them from fruit/veggies, with a small amount from my 4 XL eggs, and some from the cheese.
As I up my carbs, I add fruit/veggies, and I just wanted to show how much one needs to eat to get to 63 grams of carbs, when you cut out all the high carb food. We always focus on our carb level ( total grams ), but it is low because of the smaller amount of calories in the low glycemic fruits and veggies. The food you eat to get to that level is important.
At breakfast I eat a cup of fresh mushrooms. ( 2 servings ) At Lunch I will have a 1/2 cup of onion ( 1 serving ), 1 cup mixed bell peppers ( 2 servings ), 1/2 can tomatoes ( 1.75 servings ) At Dinner I eat a can of green beans ( 3.5 servings ) My snack is 1/2 a Granny Smith apple ( 1 serving )
That is 11.25 servings today, one from fruit, This only adds up to 282 calories out of 2052 for the day. In volume, and servings, it is a lot of food though. I could have a can of peas, or corn, and get this same number of calories in a few cups ( 4 servings ).
This is one of the reasons low carb stresses low calorie/low GI veggies. If you are eating 60 grams of carbs, you can have 4 servings, or 10 servings, of vegetables. I have greens 2-3 times a week, and a cup of them has just 15 calories, or 4 grams of carbs.
A friend of mine showed a documentary on Atkins, and I thought that they focused too much on the fatty meat fried in butter, which is allowed, but no one talks about eating double the vegetable servings that are suggested. I see a lot of people starting low carb, thinking " I am going to love all the meat, and fat! ". They usually fizzle out in a month or two. They never move up the carb ladder. They use the diet as a temporary quick weight loss tool.
For those looking to do the diet ...nuts, seeds, beans, low GI fruits, and lots of vegetables, should at some point become a larger part of your diet. It isn't a meat and butter diet. Veggies are important.
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