To ask you to critique my first week of low carb?

[CardoMondo]

I have a shit load of weight to lose. I’ve never been so fat so as of the 1st Jan I’m going low carb.

Can anyone talk me through my first week as I don’t know what I’m doing to be honest!

Day 1 - breakfast - full fat Greek yogurt
Lunch - omelette (two eggs, mushrooms, peppers and cheese served with spinach and Mayo
Dinner - beef medallion, cauliflower cheese and broccoli

Day 2 - breakfast - two boiled eggs
Lunch - salmon fillet with Philadelphia cheese, lettuce, tomato and cucumber
Dinner - homemade chicken masala with cauliflower rice

Day 3 - breakfast - Greek yogurt
Lunch - left over masala
Dinner - shepherds pie made with cauliflower rice and broccoli

Day 4 - breakfast - egg mayonnaise
Lunch - salmon with Philadelphia cheese and salad
Dinner - heck pork sausages, cauliflower mash, broccoli

Day 5 - breakfast - Greek yogurt
Lunch - left over shepherds pie
Dinner - chilli con carne (without kidney beans) with cauliflower rice, cheese and sour cream

Day 6 - breakfast - 2 boiled eggs
Lunch - left over chilli
Dinner - tandoori lamb chops (sides?)

Day 7 - breakfast - Greek yogurt
Lunch - 2 egg cheese omelette
Dinner - mousakka (made with aubergine instead of pasta)

How does this sound for week 1? I’m also going to aim for 15000 steps a day (I currently do around 4000

Seems okay as long as you won't get bored! I would try and add in some more low carb veg though, asparagus spears with the boiled eggs for example (even better if they're runny for dipping), brocoli in stir frys and tenderstem brocoli as a side to some meals etc.

Courgetti as well to mix it up with the cauli rice now and then.

I'd make lunch dinner and have something much smaller in the evening - to me this read like you were having two dinners a day?

Your diet looks fine.
I would agree with others in that I would have more green veg and some berries. I would vary your diet more and I would watch the yoghurt which is taking your whole carb allowance rather than “spending” your carb allowance on veggies. You haven’t mentioned milk in tea/ coffee. It is very easy to overdo your carbs on dairy products.
I use the “KetoDiet” app and log my food everyday. This shows me a breakdown of carbs/ protein/ fat and is really useful. There are also really good recipes.
In my opinion the best keto recipes come from QueenKeto ( she is called Antya) - she makes amazing keto Yorkshire puddings and almond flour scones.
A note about sweetener. You can use sweeteners. IMO erythritol is the best, but people like stevia too and you can have 80%+ dark chocolate in moderation. Berries and chia seeds make good fresh jam - so you can have an almond scone with jam and cream.it’s keto - but remember too much keto baked goods (scones, bread, pastry, biscuits, cake) will probably impact your weight loss. But it is fab for keeping you on track with occasional treats.
Remember that keto doesn’t automatically mean weight loss. You can overdo the fat. I think the ideal is to eat enough fat to be satiated, but not more than that. I don’t automatically lose fat on keto ( I have been keto for many years) unless I control fat intake too - I also do intermittent fasting which definitely helps.
Also remember to keep an eye on your cholesterol. Apparently most people’s cholesterol on keto goes down - despite the saturated fat - but for a small number cholesterol goes up. I understand this is not many people at all - but it is something to watch for.

Confused as to what kind of moussaka normally has pasta in?!

Ignore people suggesting berries. Eat more green veg.

And avoid sweeteners for the first month at least. The aim at first is to learn to enjoy low carb, not eat a diet that mimics a high carb diet with jam and baked goods! That simply sets you up to fail.

Get the BSD recipe book. There is an AMAZING low carb cauliflower cheese recipe in that. But also, the main thing I think you’ll find is that your portion sizes are too big. If you’re eating lots of protein and veg, with very low carbs, you just don’t need to eat as much.

Confused as to what kind of moussaka normally has pasta in?!

Lasagne?

People do quite often put potato slices in it, though. Don’t do that, OP.

And avoid sweeteners for the first month at least. The aim at first is to learn to enjoy low carb, not eat a diet that mimics a high carb diet with jam and baked goods! That simply sets you up to fail.

This. You need to retrain your palate so it calibrates sweetness differently.

@CovidCakeConundrum

Confused as to what kind of moussaka normally has pasta in?!

Moussaka has aubergine rather than pasta - the bechamel sauce could be dodgy though It's lasagne that uses pasta - although I once made a brilliant low carb lasagne using slices of celeriac rather than sheets of pasta, I much preferred it. I can't remember what the white sauce was though. Must go and find the recipe!

1. You really like cauliflower

1. You are not getting enough veg or fibre

I’m a low carber (diabetic) I’m also veggie but here are some typical days for me

Day one
Breakfast
Omlette with mushrooms, peppers, sun dried toms and onion

Lunch
Nutty stirfry, onions, bean sprouts, mange tout, brocolli, cabbage, peppers, carrot, edamame beans, peas, cauliflower, peanuts

Dinner
Egg salad
Boiled eggs, lettuce, cucumber, sun dried toms, peppers, radishes, avocado, baby sweetcorn, beetroot, mixed seeds, walnuts

Day two
Poached eggs and avocado on a toasted sandwich thin

Lunch
Risotto
Onions, cabbage, spinach, green beans, peas, roasted butternut squash, courgette, asparagus, dairy free creme fraiche, each portion has around 40g rice (raw weight)

Dinner thai soup
Mange tout, brocolli, green beans, mushrooms, baby sweetcorn, poached egg and a small amount of udon noodles.

Day three (today)
Breakfast baked eggs, avocado, toms and blackbeans

Lunch
Pizza, tortilla wrap, tomato puree, dairy free cheese, mushrooms, peppers, onions, sweetcorn, spinach

Dinner
Veg curry, onions, cauliflower, small amount of potato, okra, chic peas, spinach and a roti

[quote QueenPawPaws]@EveryDayIsADuvetDay mayo is fine... you want high fat on a low carb diet [/quote]
Yes, have followed a high carb diet - however in terms of a balanced filling meal, I was a bit shocked & didn't feel that having the bulk of calories coming from the mayonnaise seemed particularly healthy.

There are recipe threads on the low carb boot camp topic as well, sorted into meat, poultry, fish, vegetarian and desserts, with all sorts of inspiration to make your meals much more varied and pleasurable.

You’ll find them stickied at the top of the threads.

@everydayisaduvetday I know how to make moussaka. Just querying the OP as day 7 dinner says she had it with aubergine instead of pasta. To me aubergine is one of the main ingredients of moussaka and there should never be any pasta!

Yes, have followed a high carb diet - however in terms of a balanced filling meal, I was a bit shocked & didn't feel that having the bulk of calories coming from the mayonnaise seemed particularly healthy.

Then you need to do a bit of research. It only 'seems' unhealthy because your understanding of healthy has come from unresearched dietary advice. High carb, low fat diets have almost no actual independent (of the sugar industry that is) research to state that they are healthy.

I think it sounds great- only difference I would make is whack in tons more green veg- like brocolli, spinach, lettuce, cucumber, celery, cabbage etc. Literally pile them high!

@CardoMondo my lunchtime tuna salad is:
Small tin tuna mixed with spring onion and a large dollop of Mayo.
Crunchy leaves
Cherry toms
Bean sprout
Cucumber
Slices of red pepper
A boiled egg or some slices of avo.

You can use the salad as a base for any protein/fat rich topping for easy lunches. Roast chicken and bacon. Smoked salmon. One egg omelette with spring onion, cheese and whatever fridge bits you have. Chicken ceaser. Don't be scared to keep a bit of your dinner to have with Mayo, cheese and a salad the next day.

Hugely filling!

Looks fine imo. Definitely not a good idea to do low fat and low carb, btw.

Make sure you eat things you like.

The world economic forum had a video about new year's resolutions on instagram.
Forming new behaviors is apparently easier than giving up. Phrasing it as: I'll have delicious steak with cauliflower mash might be more conducive than saying I'll have steak and cauliflower but I can't have potatoes...(?)

I personally would probably already start now instead of the 1rst. But that's just me.

Good luck!!! And willpower. 💪

Ps: mixed veg stir fries are great.

I personally love smoothies. Avocado, spinach, some berries, water, ice (optional) and a little Stevia is nice imo.

Or minus the berries but with some sugar free cocoa.

It's like pudding imo. Especially if eaten with a spoon.

Oh and please ignore suggestions you eat fruit, bread, rice or noodles. This is not low carb. Fat and protein are your friend. Do NOT calorie count. Use my fitness pal to log food and ensure most of your carbs come from veg. Keeping your carbs between 20-40g a day is most effective

Low carb is easy and delicious. Do not eat:
Anything with sugar in
Any fruit
Anything with flour in (cakes, bread, pasta, noodles, pastry, crackers anything battered, essentially anything 'beige')
Any sweet/starchy veg (potatoes, corn, sweet potato, carrots)
Any rice, pulses or beans, quinoa etc

Do eat anything else:
Any meat
Any fish
Any fats, butter, cheese, cream, oils (don't go bonkers on cheese)
Nuts
Any Green leafy veg, cauliflower, celeriac, mushrooms, onions, peppers, broccoli etc
Salad veg
Konjac noodles

Drink loads of water
Reduce portions as you go and don't worry about skipping eg breakfast or lunch as your appetite decreases.

If hungry Snack on a couple of bits of ham, olives, or a small handful of nuts or maybe some celery with cream cheese. Don't go mad snacking though and only if you are hungry.

Favourites in this house are any meat or fish with Cauli cheese and veg sides. Our favourites are roast chicken, steak
Caesar salad
Bolognese and various sausage variants on Konjac 'spaghetti' or courgette
Curries! Many curries. With roasted veg, or konjac rice
Crustless quiche and salad
Stir fry with beef
Fajitas with lettuce as wraps
'Shepherds pie' with smashed cauli and celeriac as topping. With a load of broccoli
Beanless chilli
Gratin dauphinois using celeriac
Omelettes
Fish cakes made from smoked fish, egg and lovely flavours (Gordon Ramsay has a great one) don't breadcrumb obviously
Burgers without the bun, creamy mushrooms and a big salad

Agree with others that the low carb board is the best starting point for you. Good luck! Easiest weight loss ever!

Looks good, op.

Look at the bootcamp threads. Tons of useful info.

www.mumsnet.com/Talk/low_carb_bootcamp

Oh I forgot sandwiches made from 'cloud bread'! www.wholesomeyum.com/recipes/4-ingredient-mascarpone-cloud-bread-low-carb-gluten-free/

Essentially it's eggs whipped up with cream cheese dolloped onto a baking sheet and baked. They come out looking like a sliced bap. Use wherever you would use bread.

I often make a tuna melt using these. Make a ham and cheese and cucumber sandwich if I'm off out or use as burger buns.

Hello! Keto for 5 years here. Suggestions that might make life easier:

Breakfast:

• fry eggs in butter or olive oil, don’t boil them.
• Keto hana granola is AMAZING. I have it with Yeo’s super thick natural yoghurt which is 3.5g of carbs p/100g
• Keeto sliced low carb loaf (Amazon) is 1.9g carb p/slice and toasts extremely well. Primal Cut’s sliced low carb load is 1g carb p/slice. There is a calorie difference in Keeto’s favour but both are reasonable.

Lunch/dinner:

• Celeriac is the bomb. Mash it, make it into chips, make dauphinois etc
• don’t be afraid of cheese. Comte is a great tasting alternative to your bog standard cheddar
• Konjac noodles: rinse them well before cooking and stir fry for best results. Holland & Barrett have a decent own-brand version or a slightly more expensive version. Most larger supermarkets will sell BareNaked noodles and rice. Don’t bother with the protein type - you don’t particular need the extra protein.
• All the green veg. All. Shallotes are less carby than onions just FYI.
• Avocados! I Chuck half of one on top of most things - immediate fat bomb.

Snacks:

• Serious Pig products (all, basically)
• itsu seaweed packs
• mini olive pouches
• Cheesies
• KP peanuts (original salted flavour) are decent for carbs
• babybel cheeses are great and weirdly dense and filling
• sprouts fried in sesame oil with crumbled peanuts or almonds on top (thank me later)
• M&S Serrano ham and cheese rollitos if you’re stuck at a train station

Above and beyond the basics those are my immediate thoughts!