BlazesBoylansHat
I'm not suggesting you cut these out because there are benefits! But just to explain siince you asked...
Breakfast: porridge made with half & half water & low fat milk, tiny sprinkle of brown sugar, small glass of freshly squeezed orange juice (from the juicing machine in supermarket), proper coffee with low fat milk
Porridge is high in carbs. Obviously the sugar. People have already highlighted the juice.
I don't generally eat breakfast during the week but, when I do, I have scrambled eggs made with (real) butter. I'd never have low fat milk. I don't like full fat milk so have semi skimmed in tea but always have double cream in coffee first thing.
I don't eat breakfast because I eat around 6pm and don't feel hungry until lunchtime.
Lunch: homemade soup (roasted butternut squash, carrot, sweet potato, red onion, garlic, fresh ginger, turmeric, cumin, coriander, chilli flakes, salt pepper, low fat coconut milk & chicken stock) with a slice of organic wholemeal seeded sourdough with real butter
Butternut squash, carrots, onions and sweet potato, sourdough bread are all high in carbs. Red onions are lower in carbs than white though. So I'd make that soup with pumpkin, red onion and full fat coconut milk. I'd include everything you have spice wise. I wouldn't need bread with it because it would be filling enough (for me) with the extra fat.
Dinner: fesh salmon cooked in foil with spring onion, thinly sliced Red pepper, grated fresh ginger, chilli flakes, fresh coriander & soy sauce served with roasted asparagus & steamed new potatoesotatoes*
I'd have all of that without the potatoes and have something like tenderstem broccoli instead.
As far as fruit goes, pink lady apples are very high in carbs because they're so sweet.
Lunch will be scrambled eggs with baked beans & 1 toasted slice of the seeded wholegrain sourdough
I'd have the scrambled eggs with smoked salmon or good qualtiy ham and a homemade hollandaise sauce. Again, without the bread. Baked beans are high in carbs due to the sauce. I know they're supposed to count as one of your 5 a day but, for me, the bad in baked beans more than cancels out the good!
Dinner is falafels with hummus & spicey couscous & salad with homemade dressing
Chickpeas are high in carbs. So the falafel and the humous are high. Couscous is a carb. I'd make pork souvlaki or chicken gyros (without the flatbread) and homemade tzatzikii (with full fat yoghurt) if I fancied something like that. I do sometimes have humous because it's delicious but all of that together would be high in carbs.
I eat a lot of salad with EV olive oil and AC vinegar dressing, protein and a lot of green leafy veg but very little fruit other than berries.
I don't ever feel the need for treats but will occasionally have a small amount of 85% dark chocolate. Once I lowered my carb intake, even double cream.started to taste sweet because my taste buds changed so much!
I'm not hugely strict about it. I don't eat bread, pasta or rice though and don't make substitutes either but generally keep my carb intake on the lower end. My calorie intake is about 1500/1600 per day but I've lost 2 stone and kept it off for yonks now.
So not even massively different to what you're eating really.
I'm not advocating low carb necessarily (it's hard to eat out for a start!) but given that all carbs are converted to glucose in the body and any glucose that doesn't get used is stored as fat, if you're trying to lose weight it's probably worth bearing carb content in mind.