Low carb for those of us who aren't hardcore enough for Bootcamp/Atkins induction etc

[QueenStromba]

This is a thread for anyone who wants to eat fewer carbs but has either failed on plans than start out really low carb or just doesn't want to eat very low carb for whatever reason. I'm of the opinion that the high carb diet recommended by the government is the cause of obesity and related diseases and that any reduction in carbs will boost health.

While the Bootcamp threads are fantastic, I think a lot of people find it difficult to dive straight into eating very low levels of carbs which leads to giving up by day five. I did this myself when I first tried low carbing last April. I wasn't even trying to eat induction level carbs, just cut out the obviously high carb elements of my diet (rice, potatoes, pasta, bread etc) and I still nearly killed my housemates. It was about six months before I tried low carbing again and I went about it in a completely different way and have ended up eating induction level carbs through preference.

First I cut down my carb portions slightly in each meal, waited a week or two then cut down the portions even further so I was only eating about half the starch element that I had been in each meal. The next thing I did was completely remove the starch from one meal - I think it was breakfast I did first. I had been eating a poached egg on a slice of toast with a slice or two of lean bacon and some mushrooms or spinach - all I did was cut out the slice of toast and replace it with more veg or an extra egg depending on how hungry I was feeling. Once I was happy with that I started on dinner. Instead of rice I had cauliflower rice, instead of potato mash I had cauliflower, swede or celeriac mash and instead of noodles/pasta I had either shirataki noodles or thin ribbons of courgette. For the first while I still mixed in half a small portion of e.g. rice with my cauliflower rice. I normally made enough dinner to have leftovers for lunch the next day. I lost really well on that without worrying about how many carbs were in veg and I still had milk in my tea and berries with yoghurt. I also had a couple of beers a week and the odd slice of cake or whatever. I only went very low carb after doing a lot of reading and deciding that eating a diet very low in carbs and high in fat (including saturated fat) is the healthiest diet for us.

Hi teenyweeny you need to make sure you have enough electrolytes. If you look upthread queenstromba has posted lots of info. That should stop any headaches etc. hth

Hello all!

Am a most-time lurker on MN, but sometimes I pop out to say hello .

Anyhow, I just wanted to thank you all for posting such fabulous tips on all things low-carb. I spied this thread a while back and was inspired to cut down on carbs to kick my remaining baby weight into touch.

Well, I'm pleased to announce that as of my morning weigh-in today I have reached my target weight - baby flab is gone!!!! I also feel pretty good after cutting out all that white bread, cake, biccies and sugar that I'd fallen into the habit of eating in the newborn/ breast feeding days.

As it's Saturday, I thought I'd come on and offer you all a large glass of and some for inspiring me to do this - hurrah!

ok, so been doing low carb now for around 3-4 days. All going well, except INCREDIBLE craving for sugar. I've always had a sweet tooth, and last night I was roaming around the house like a caged bear moaning about fact that I wanted something sweet. Greek yoghurt didn't hit the spot. Eventually went to bed, grumbling gently.

Is anyone else feeling crappy too? bad headaches (mind you, seems to have gone today), and terrible irritable feeling? Obv carb crash/carb flu, and it amazes me how much sugar I must have been eating before.

Have been reading advice about electrolytes and eating a few carbs when I feel terrible. Well, I did have an icecream today...

So

Breakfast was - full fat greek yoghurt, strawberries, and a weeny pot of Peppa Pig strawberry yoghurt...which I know was bad, but frankly at that point I would have eaten ANYTHING as long as it was sweet...

Lunch - selection of cold chicken, cheese, few tomatoes, olives, and prawns in mayo

Tea - salt and pepper king prawns and portion of seaweed (cabbage)

ohhh, and an icecream.

Lots of water with sugar free cordial, odd cup of tea.

Nearly strangled my Dad, fell out with DD about a million times, and had evil thoughts about DH.

Hope irritation will pass, as I am very very grumpy...

But, it will worth it! oh yes, esp. as completely concerned about how much crap carby food I eat, and I just CANNOT lose weight on WW as it makes me want to throw myself off a cliff, cos I get so hungry....

Hiya, thanks, headaches all gone now, not really hungry and not feeling too strong an urge to eat between meals, am able to resist which is good. Just put todays food into my fitness pal and it came out to 1800 calories, 34g of carbs. I have about 2 stone to lose. Does that sound all right? I know we're not supposed to count calories. (That did include a glass and a half of wine). To be honest I was shocked how many carbs in greek yogurt, even full fat - I had some for breakfast and some as a pudding and it came to something like 8g per portion.

Also, I'm finding breakfast tricky - really not feeling like eating eggs or ham or anything too fatty for breakfast - I usually feel like I want something fresh tasting, previously I would have had yogurt or fruit or muesli. Any other ideas? I might give avocado a go but other than that I don't know - maybe philly and celery?

Still hanging in there. No weight loss yet but hoping it will come - jeans feel a bit looser but that may be wishful thinking!

arightoldbag - I felt incredibly grumpy earlier this week but for me it has passed, I feel okay now. Lots of water seemed to help, and eating a snack (not carbs, that would have the opposite effect!)

teenyweeny what about a small slice of melon, preferably watermelon (I think is lowest carb) with naice ham/smoked salmon for breakfast, or the same with avocado? I have been this with hard-boiled egg for breakfast, quick and light on a hot day.

I think your cals are probably right. I was using bmr/tdee cals before low carbing and used scooby workshop calculator online, sorry no link. I weigh 10.5 st and my bmr is 1400 and tdee (daily requirement) -15% is 1860. I find I generally eat less cals low carbing as I am less hungry and snack much less. hth

been having this, obviously...

oh, and mfp cals are set at 1200 which is very low so ignore or reset if you are using it.

I thought I was doing well today but my downfall was bread... Just added up carbs for day and think it was around 69g - is that really high?

janx I think if you have something high carb it is better with low fat and to leave quite a few hours between eating as iirc you insulin levels can then go down. Higher insulin makes your body store fat, so eating it with lower fat will stop you storing so much. It's a new day tomorrow.

Thanks - think I need to read up on it / what do you recommend?

janx upthread Zoe Harcombe's diet is mentioned with regard to low fat/high carb or high fat/low carb, but I haven't read it myself. Dr Briffa's Escape the Diet Trap is a really easy to read introduction to low carbing. He explains the science really well but simply.

I went really slowly into low carbing, starting with low gi/wholegrains and gradually cut them back. I used snacks , like nuts to keep my blood sugar level then a few weeks in I no longer felt so hungry. But it takes a while to reach fat burning and feel like that. If you do eat bread you are better with wholemeal/rye/spelt as it is slower release and you are less likely to eat so much. hth

I have been low carbing for three weeks now and have had a few blips but have lost about 3- 4lb .This is pretty good for me as I don't have a lot to lose.

I generally feel much less hungrier but am finding my energy levels/stamina not as good as a few weeks ago. I went out for a walk/jog this morning ( after a break from exercising ) and found it much harder than before LC. Usually after about 10 mins I get a sort of energy burst - this just didn't happen . I need to lose about 10lb but also really want to tone up so am trying to get back to shredding ( similar stamina problem )

I am wary of increasing carbs and going bakwards as I totally believe in this woe. If I am using mfp what ratio of protein vs. fat vs carb do you think I should aim for ?
Also am thinking of exercising later in the day rather than before breakfast.

Any advice welcome

.

Has anyone measured their bmi and body fat percentage? I did on a boots machine and got 22.5 for bmi but a shocking 35.9 per cent for body fat. I did it again on a online body fat calculator and got a much lower 25 per cent for body fat / am v confused

Hi all can I join too. Just back from holiday another few pounds heavier. Spent first summer in my life in a one piece,i really am officially fat.need to lose two stones. Have tried most things including boot camp which I hated,im a carb addict but know that needs to change. Will need to cut back slowly or I wont cope.

Hi colette I tried to post a reply to you earlier but my phone ate it! Anyway, I will try again on the laptop. The android app is a little temperamental... I was originally 30:30:40 protein/fat/carbs on mfp. I have changed it to 30:50:20, but in reality I eat more like 30:60+:10+ . I try to eat about 100g protein, I think I worked out 1.5g protein per kg weight, using Arthur de Vaney's book, New Evolution Diet (paleo/mediterranean diet) and aim for under 50g carb.

Everything I have read about exercise seems to point to varying when and and how often you do it as your body becomes more used to it. I think there are benefits to first thing, before eating and also to last thing at night and sometimes not eating afterwards.

janx I did a body fat calculator online, which was very complicated with wrist/arm/waist measurements etc. You could work out your lean body mass and what was a good body fat eg. approx 18%, as low end healthy is apparently best. I can't remember what my % is but it recommended I lose another stone . I think that assumes you don't put any extra muscle on. Once my shoulder is better, I am so going to hit those arm weights... Also, back to term time, I will be doing marathon school/pre-school runs. So, I am exercising less.

Thanks Qc - will have to look at my ratios more closely. Ate 70g carb ( more than usual )98 fat and 105 protein . Made your meatballs and put them on skewers - kids ate them all
janx i got on the boots machine,went in when it was quiet , think bmi was 24 bf was 37%! what online calculator did you use ?
really need to do resistance exercises soon.

Hi ledkr you're in the right place

The calculator I used was www.bmi-calculator.net.

Glad kids liked the meatballs! If the mixture is too wet milled flaxseed is great for soaking up the liquid. Great for the kids too, extra omega 3s.

We had roast chicken last night with a little gravy, cauli mash and green salad. I have boiled up the carcass, let it stand overnight and will give it another go this morning. I must admit it is something that I always used to do. Good to have the stock in the freezer as a standby.

I am Eve70 on mfp if you want to friend me.

Thanks QC - will try the tip about flaxseed , could also use that for Jamie Oliver's meatballs to replace crackers.

Hi all - just popping on to say thanks for all the good wishes when I was having a 'down blip' a few weeks ago.

Have just been away for 2 weeks, and low carbed all the way - all inclusive eating, perfect for low carbing - dropped 3lbs whilst still drinking wine each evening.

Am also feeling MUCH happier now - and hubby has joined on the low carb, has started COOKING and has dropped half a stone.. woo hoo!!

Thanks for this thread - fabulouso x

bbcessex that's fab!

I am intermittent fasting today and have skipped lunch. Tried it for the first time last week and had a huge breakfast and dinner to "make up" . But didn't feel the need or panic this time. I had a current fave breakfast of 2 hard-boiled eggs, ham and a small slice of melon. Yum. Looking forward to dinner, though.

I am trying to do a bit more walking (and late spring-cleaning!) as I usually walk loads during term-time. Dropped dcs off at playscheme today and we have a day trip to a farm tomorrow so lots of walking planned.

bbcessex snap I have lost 3lbs and 1/2" from my waist this week after 2wks stalling. Intermittent fasting (skipping 1 meal a week) and increasing cardio have helped! I have lost 12lbs altogether, bmi now 22 from 26. Thanks queenstromba.

I seem to have stopped loosing. I feel like I am being good though.
Drinking coffee black or with cream.
Breakfast greek yog with berries and small quirt honey
Lunch usually salad with feta/salmon.
Dinner usually meat and veg / chilli without rice etc.
I snack on 2 squares 90% choc, nuts, cheese etc
I don't know what else I can do without feeling really deprived.
I am still having tinned sweet corn with my salads, I still eat carrots, still put honey on my chicken when I cook it but then don't eat the skin.
Am I just not being strick enough??

You might have plateaued topsi. I plateaued for 2 weeks and have really watched how many carbs. You need to be having less than 50g carbs per day to get into ketosis. Then you don't feel so hungry. I also upped my exercise and tried the intermittent fasting. Skipping a meal. Which has really woeked. You can have a long fasting between evening meal and breakfast. This is much easier if you are fat burning. hth.

thanks quirky, I wasn't really woried about ketosis and not aiming for really quick weight loss but just a steady fall. Have tweaked my diet slightly, going for pistachio's instead of cashews as they are lower carb and making my salads more simple, cutting down on ingredients.
I made mayonaise today and had an egg mayonaise salad for lunch yummy!!