Fitness Minutes: (773)
19 7/31/13 8:02 A
I have recently started doing a low carb diet as well. The plan that I have been following allows me to eat: apples, berries, red grapes, oranges, and grapefruit. The plan is 2 servings of fruit before 2 p.m. That way the body has time to burn them off and give you energy for the day. You eat lots of protein like skinless chicken and turkey and cleansing vegetables like broccoli, carrots, cauliflower etc.
I know they say a carb is a carb but I don't look at it that way. I lose weight and feel better when I cut flour and sugar out of my diet. That said, I still have a hard time staying away from them and once introduced back into my diet I consume more and more of them. I don't know if this is a physical addiction or a mental one, I personally think it's both. I'm guess everyone isn't that way but for me I think it might be a all or nothing situation.
Fitness Minutes: (13,947)
2,072 7/30/13 5:52 P
I am trying not to focus on the amount of carbs that I take it, but rather the type of carbs.
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I encourage you to read some of the research and literature of the plans.
Fitness Minutes: (41,257)
732 7/30/13 11:21 A
I find, for me, I can eat the same calories with sugar and flour and NOT lose weight. It's only when I limit them and look at sugar (even fruit) as a treat. Especially in summer in California with all of the beautiful fresh fruit, if I have more than one a day (even if it fits into my calorie count) I can't drop weight.
Fitness Minutes: (82,393)
2,489 7/30/13 11:04 A
When it comes to weight loss; calories in vs. calories out trumphs everything.
That said; there are certain foods that can cause you to over eat making weight loss/maintenance difficult. Sugars of course, are one of those foods. Sugar can lead to cravings and it burns away quickly leaving you hungry again shortly after eating a high sugar food that may lead you to over eat.
Fruit may contain sugars but it also contains plenty of vitamins, minerals and fiber. So it definitely has place in a healthy diet.
Knowing that, is how you can choose your food. If eating a piece fruit is not going to fill you up and leave you hungry again shortly after, choose something that will or have it in a balanced meal that includes fat and protein (I call them my carb buffers). I find fruits that are higher in fiber, your apples and berries for example, are more filling than say; mangos or pineapple.
I don't have a set number of fruit I eat. I have a very simple and easy to follow rule about veg over fruit. I aim for 7-10 servings of fruit/veg a day but I always choose more veg than fruit and I always pair my fruit with other foods (veg, fat and protein). I rarely eat fruit just by itself because I know I'll just get hungry again 30 mins later.
If you cut back on your added sugars and refined grains and use a simple rule of always eating more veg than fruit, then you shouldn't have to worry about your sugar intake from fruit.
Even if you do Atkins, the 20 NET grams of carbs ( total carbs - fiber ), will be more like 30-35, and only last 2 weeks. This Induction phase can even be skipped if you just want to start at say 40 Net grams, and add 5 grams in 2 weeks as long as weight loss is at a decent speed. So in 2 weeks you can be at 50, and it keeps going up till you stop losing. Many people eat 100 Net grams of carbs on Atkins maintenance, and that gets them 40 grams of fiber, since they can eat 10-15 servings of veggies.
You would be cutting out most carbs, except for vegetables if you do Induction, but can add in low glycemic fruits in a few weeks ( plums, berries, apples etc), and cheese, nuts, and a greater variety of vegetables as your carb allotment expands.
If you do decide to go ahead with low carb, read up, and when you start, remember to drink more water, and eat SOME carbs with every meal. A daily vitamin is a good idea too, until you can get more carbs into your diet. You will know it is working, when you are no longer hungry.
Even in Induction, Atkins suggest 2 cups of greens, and 1 cup of veggies, like green beans. So even at this point, many of us are eating more veggies on low carb. This will expand rapidly, since you will still want to limit fruit intake to about 1 a day. Things like beans are a later add-on, because it is hard to have them, and stay below 50 grams, unless you cut out the veggies, which tend to have most of your vitamins.
If you don't like vegetables, or higher fat/meat in your diet, then low carb will be impossible for you to stick to. It works wonders, but only if you can stay on it. It is a diet that only works for a limited section of society. I used it to get off my diabetes, and cholesterol pills,so I had incentives to stay on it. If you have no health issues, why not have some macaroni & cheese, or a bagel? Temptation is all around you, and it's hard to stick to, if you don't have a reason to.
If I haven't scared you off, I would read the Gary Taubes book, and Dr.Atkins New Diet Revolution, and decide if it really is the right way of eating for you. Work out a plan, and THEN start low carb, if it still sounds like a doable, sensible plan to you. Maybe tell your doctor, and see if they have any suggestions to help with nutrition during the start. The more knowledge you have, the higher chance of success you will have on low carb.
Do the simplest things first. Cutting out sugar and white flour is unquestionably a good thing. No one EVER said those things were healthy. For most people, cutting out the obviously unhealthy things is enough to get weight about 85-90% under control. Don't worry about fruit yet; you might not ever have to limit it and you almost certainly won't have to until you're within 5-10 pounds of your goal.
The discussion of low-carb versus low-fat versus blah blah whatever is a 5% thing. About 5% of people have some issue where it matters. For the vast majority of us, it's simpler. We just have to control calories, eat more of what's obviously healthy and less of what's obviously unhealthy, and on most days get our balance of protein/carbs/fat somewhere more or less in the general, wide ranges that SparkPeople mentions. That's hard enough; there's no need to make it more complicated unless and until you have to!
It's all very confusing isn't it. I am doing my best to cut out processed foods, that's what I was really trying to say before. Flours, sugars, chemicals. I don't eat starchy veggies anyway, or very few. I've never been a potato or corn person. I'm going to go low on the fruits but not cut them out. Thanks for all the input.
Tricky as I understand it. The sugar in fruit is identical to the sugar on your table, however there are nutritional benefits to fruit such as antioxidants as was mentioned and of course fiber. I do believe that limiting processed starchy carbs (white flour, white rice etc) is very beneficial but whole wheat bread, steel cut oats, brown rice and other whole grains can be a beneficial part of anyone's diet. Personally I tend to limit carbs of all kinds as I am diabetic, but not everyone has this issue. By limiting I mean about 20 - 30% carbs per day not down to Atkins level. All that being said I believe pure sugar has no part of any healthy diet. Some people can eat it rarely as a treat successfully. I have not found I can do that. It is like crack to an addict to me.
Edited by: BRIANLIEBERTH at: 7/9/2013 (12:54)
Fitness Minutes: (0)
574 7/9/13 12:42 P
What's tricky about fruit? In moderation, the sugars in fruit are good for you and the beneficial anti-oxidants outweigh any concern regarding the naturally occurring sugars. If anything you may want to avoid eating sweet fruits later in the day when you're not very active. Avoiding flour and sugar doesn't mean you are going low-carb - there are plenty of carbs in starchy vegetables, such as potatoes, yams and squash.
Fitness Minutes: (1,690)
77 7/9/13 10:44 A
I would suggest that you learn from those who went before you. Do not 'wing it'. If you want to try a low-carb diet, then I would suggest that first you read Gary Taubes' book, 'Why We Get Fat', and then do a little research on various low-carb and lower-carb plans. Shucks, I would recommend you reading that book even if you don't want a low-carb diet. It is filled with very interesting information about how messed up our current nutrition science is and how it got to be that way. Some low-carb plans are pretty extreme (or at least extreme for the first couple of weeks) and depending on your personal journey you may be able to skip the extreme parts and use the plans as guides for things to try. Some people find that by replacing the grains and sugary foods with a more nutritious mix of vegetables and fat/protein items that they get pretty good results.
I'm sure this has been discussed many times but I'm thinking of going to minimum carbs, no flour and sugar. I get worried though about how much fruit and veggies one should consume. Fruit is especially tricky as it has sugar in it. I'm 55 and really struggling to take off more weight. Any suggestions?
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