low carb and low cholesterol breakfats

[UsedToBeAPaxmanFan]

I'm aiming to do a low carb diet to try to shift 2 stone. I've seen some good ideas on here as to meals I can eat, but am struggling regarding breakfast.

I've got high cholesterol which I'm trying to get under control, so want to avoid red meat, butter, cream etc. However a lot of breakfast recipes include those items. I also don't want to have eggs every day. Normally when trying to lose weight I eat porridge for breakfast, but obviously that's out if I'm low carbing.

I don't have a huge amount of time in the morning to prepare breakfast, so it's got to be something relatively easy or prepared the night before. And I can't stand avocado, so that's out.

Any ideas?

I hope to simplify it a bit. :)

Lists of low carb food

Green list= eat all you want
Orange list=be careful
Red list=avoid avoid avoid

There are different ways to do low carb but they all involve high fat. There is range of low carb versions: Ketogenic (carbs less than 50g a day), Paleo/Primal (below 80-100g carbs a day for weight loss), Zoe Harcombe...

Carbohydrates
Carbohydrates=Sugar. There is no getting away from it. Complex or otherwise carbs are sugar.

Vegetables are rich in vitamins, minerals and antioxidants, they contain very little sugar (carb)
Fruit are rich in vitamins, mineral, a few antioxidants and some flavanoids, they range from very little sugar to high. Orange list shows sensible portions.
Tubers and roots are rich in vitamins and mineral but can be quite high in sugar. Orange list shows portions.
Bread, pasta, rice....
Wheat and grains are mainly sugar. Avoid

Fats

Saturated fat= good. It's a high component of breast milk, why would we have evolved to kill our babies?
Cholesterol = good: it's essential. No cell could exist without it; it is involved in many vital process in our bodies. From cholesterol we produce important hormones: Testosterone, estriadol (oestrogen), progesterone, cortisol.
Phytoesterol=plant cholesterol=not so good. It competes with the natural human version.
Monounsaturated fat=good. Found in oils such as olive and avocado oils.
Polyunsaturated fats=? There is conflicting evidence about these fats, other than omega 3 (and omega 9?).
Low Fat packaged products=harmful. These are highly processed foodstuff, often packed with numerous artificial ingredients and/or sugar.

It's a very broad overview but I hope it helps as a summary.

Thanks Favadi, that is so helpful. Just the sort of advice I need. I like lists!

:)

You're welcome to join a few of us on www.mumsnet.com/Talk/low_carb_diets/2477378-Hello-Day-One-Done-anyone-want-to-join-me thread, where we are all doing different versions of low carb to suit our needs and family/work life. We regularly post meal ideas, menu plans, recipes... page 18 is where most of got back on the bandwagon, after the festivities!

Good idea. Ill check that thread out, thanks for all your help

Glad to be of help. :)

Great post Fava !

usedtobe - it can be confusing, not only because there are so many different plans, but also because it runs counter to everything we've been told over the last 40-50 years or so. Definitely worth reading up on the science behind low carbing, to make you feel more comfortable and reassured about the whole thing.

Paxman did the GP measure your triglycerides as well? High LDL cholesterol is less of an issue if your triglycerides are low, and LCHF (low carb high fat) reduces your triglycerides level. What this means in terms of your actual blood composition is that the low-density lipoproteins are becoming larger and fluffier and this form of LDL is not a health risk.

I would read up before going on statins because there isn't any evidence for them being of any benefit whatsoever in women.

I've been having full fat Greek yogurt with some chia seeds, chopped nuts and raspberries. I prepare it the night before. Not my sort of breakfast at all but I enjoy it and it's filling. I think it's ok on low carb but need to read up as have a lot to learn!

Completely agree with StuntNun about the statins. If you get chance, read Keto Clarity and/or Cholestrol Clarity by Jimmy Moore. Really accessible books explain the how's and whys of LCHF or his podcasts (Low Carb Conversations or Livin La Vida Low Carb) are free and fun to listen to.