Cutting down on carbs, but what do I eat instead?

helen_dav

Hi all

I'm a big carb eater, usually eating toast for breakfast, sandwiches for lunch and either pasta or rice for dinner. I know I should cut down on this carb intake but don't really know many alternatives for breakfast or lunch. I have a busy, stressful job - mainly office based but also involves a lot of travel, so don't really have the time to cook recipe-based foods - usually opting for quick, convenient options.

Any help or ideas for alternatives would be gratefully received.

Thanks

Francl27

Veggies, fruit, eggs, meat, yogurt, nuts, salads, quiche, low carb wraps, soups... Carbs are really not the enemy though, as long as you're not hungry. I only limit them because typically bread doesn't fill me up at all, for example (rice and pasta are ok, but 200 calories of veggies will be much more filling than 200 calories of either, for example).

Breakfast is typically a high fiber/low carb wrap with deli meat and cheese, or some kind of crustless quiche, or some Greek yogurt with fruit and granola (and a bit of jam for sweetness). Sometimes oatmeal but it hasn't filled me up much lately either. Lunch is some protein with veggies, and/or some soup, same for dinner. I eat potatoes more often because I find them pretty filling (either boiled, or baked, or mashed, or cut in fries with a bit of olive oil and baked for 20 minutes).

But the wraps take 2 minutes to make, the quiche/soup can be made in 20, then cook for 30, but then I'm set for a few days, otherwise meats I typically cook on the George Foreman (sausage, pork chops, steaks, chicken breasts), fish I bake for 20 minutes, and I eat a lot of frozen veggies (just microwave in the bag really, I stock up on those when they are $1). Sometimes I make recipes but typically it makes 6 servings so we have leftovers.

cocates

I have a similar issue. Typically, I boil a dozen eggs on Sundays and then portion 2 in a ziploc baggie. That is a good breakfast (or good base for lunch). If you don't have time to do this on Sundays, some grocery stores have them pre-packaged near the egg section. Store them in your work's fridge!

As for your sandwiches, perhaps you can switch it up to a tortilla? There are lots of lower carb options that still taste good. If that's not an option, try an open faced sandwich...just leave off the extra slice of bread.

Also, I know fresh is best, but you could try those Atkins frozen meals. Also, in airports, they have individual containers of hummus and carrots, etc.

For dinner, I've substituted pasta for spaghetti squash. It does take time to cook it, but it's really good. I've also heard of people using those veggie slicers that makes something like zucchini look like pasta noodles. I'm not sure the correct name for it, but people seem to have lots of success with it.

Good luck!

neanderthin

Why not just cut back the calories?

DawnieB1977

You need to get more protein and fat if you're cutting carbs.

Have something like a ham omelette for breakfast, or scrambled eggs and bacon and tomato. I often have just 1 slice of toast with my eggs for breakfast.

You could do a tuna salad for lunch, or soup.

Dinner could be chicken stir fry, or fish or chicken with loads of veggies.

Snack on nuts, cottage cheese, yogurt....

cbhubbybubble

I've pretty much subbed out all my breads and pastas. The exception is some whole grain toast to go with my peanut butter some mornings before I go to the gym. I cook more veggies or have salads with my meals instead of pasta, potatoes, or rice. Salads and raw veggies are easy to prepare and carry for lunches. On my lazy days I take cans of tuna and lettuce wraps.

As said, carbs aren't necessarily the enemy for most people. I started to watch my carbs because of pre-diabetic issues (which have mostly resolved right now), but I also find that they are high calorie for what you get. More filling bang for my buck with veggies and additional protein. If you don't have any health issues requiring you cut carbs, you don't have to unless you want to find some more satisfying ways to use your calories.

Patttience

The first thing you need to make sure of is that you are eating enough protein.

Second are you eating enough vegies.

Add fruit.

At a certain point when you cut back on carbs, you need to increase your fats becuase if you don't you will find you lack energy. Given your job, its going to be important that if you cut carbs, you ensure you are getting enough energy from somewhere.

For the most part you should be able to work this out intuitively by paying attention to how you feel. If you make a dramatic change and cut carbs severely, you may require a period of adjustment.

Anyway if you are going ot count calories then you might as well monitor your carb, protein and fat intake at the same time. YOu cna forget about using the sugar counter completely. It's not necessary unless you are diabetic.

First off notice how many carbs a day you normally eat. Then try to cut it back significantly. I would suggest that anywhere between 100 and 150 is going to be good. At the 100 end of the scale you will have to increase fats. You need not fear fats becuase you are also counting calories. But when you eat fats in replacement of carbs a couple of things are different.

1. You will notice a drop off in appetite
2. You will eat physically less in quantity because fat is more calorie dense. Compare a piece of cheese to a slice of bread or a piece of meat. This means that you should not ever eat til you are full.

There is one other important thing, if you are not willing to prepare your own food, then you are going to struggle to lose weight. You need to make time for shopping, and food preparation. You will need to make time for thinking about what you are going to eat. And then you will simply need to get organised and be efficient with your food preparation.

Why is this important? Because the food you buy already prepared is high in calories and hyper flavoured. Both these things are not helpful for losing weight and weight management.

Here's a few ideas for starters.

Breakfast:
boiled eggs, fried tomatoes, mushrooms, piece toast
omelettes wiht stuff inside.
any sort of leftovers are great - anyting you eat for dinner you can eat for breakfast.
I also like lentil soup for breakfast.
Hummus and a heated pita bread is a great filling breakfast. 1/2 cup hummus and 1 pita will keep you going for a while. And don't worry this is healthy diet food especially if you do make it yourself. It even includes drizzling a little oil over the top of it.
Yoghurt and fruit salad

Lunch
There's nothing wrong with a sandwich for lunch so long as its full of salad or not full of stuff oozing oil salt and sugar. And so long as your bread is wholegrain.
Sardine sandiwches are fabulous.
tomato and cheese and lettuce sandwich is fine.
Have fruit to follow
Put a salad together and spice it up with some crumbled fetta cheese and a small quantity of walnuts.
Lentil or bean salad

Afternoon snack
fruit and or yoghurt but not the sweet stuff.

dinner made with:
meat and vegies
or beans and vegies
or fish and vegies
or chicken and vegies
_see no pasta! No rice!

Fruit for dessert
small piece of cheese maybe.

DawnieB1977

Is it carbs in general or starchy carbs you want to reduce? Fruit has loads of carbs in it. If it's just starchy carbs, then fruit is fine.

helen_dav

Thanks @Patttience‌, such useful advice. @DawnieB1977‌, I'm trying to reduce starchy carbs, mainly because I'm bored of eating the same and it's clearly not helping me loose weight. Definitely more veggies for me and more food prep time.

Thanks all
Helen

helen_dav

Francl27 wrote: »

Veggies, fruit, eggs, meat, yogurt, nuts, salads, quiche, low carb wraps, soups... Carbs are really not the enemy though, as long as you're not hungry. I only limit them because typically bread doesn't fill me up at all, for example (rice and pasta are ok, but 200 calories of veggies will be much more filling than 200 calories of either, for example).

Breakfast is typically a high fiber/low carb wrap with deli meat and cheese, or some kind of crustless quiche, or some Greek yogurt with fruit and granola (and a bit of jam for sweetness). Sometimes oatmeal but it hasn't filled me up much lately either. Lunch is some protein with veggies, and/or some soup, same for dinner. I eat potatoes more often because I find them pretty filling (either boiled, or baked, or mashed, or cut in fries with a bit of olive oil and baked for 20 minutes).

But the wraps take 2 minutes to make, the quiche/soup can be made in 20, then cook for 30, but then I'm set for a few days, otherwise meats I typically cook on the George Foreman (sausage, pork chops, steaks, chicken breasts), fish I bake for 20 minutes, and I eat a lot of frozen veggies (just microwave in the bag really, I stock up on those when they are $1). Sometimes I make recipes but typically it makes 6 servings so we have leftovers.

Thanks -hadn't thought of low carb wraps - will give them a try

marciebrian

I just baked my breakfast quiche for the week. So very simple. Use a muffin tin, spray with non-stick pam or other product. Fill the muffin tins (about 3/4 way) with the egg whites, add some cut up ham, add some cheese and bake on 350 for 20 (maybe a little more depending on your oven) and your done! I just wrapped up 2/day for the week!

flumi_f

My digestion doesn't like grain carbs....bloat, gas, water retention...
Thus I limit them a bit and save them for the weekend.

Potatoes and sweet potatoes are ok
I like bread with seeds and nuts. I have found bakeries and grocery stores that have high protein (20-25%) / low carb bread.

Eggs, ricotta or yogurt with fruit and some chia seeds, egg/banana pancakes.

If you want to reduce the grain carbs, just start slow. One thing at a time.

lynn1982

neanderthin wrote: »

Why not just cut back the calories?

Because this wasn't her question.

OP: back when I had a lot of weight to lose, I chose to cut out grains completely after breakfast. For lunch and dinner I'd make sure that at least half of my plate was made up of veggies (usually green ones, not potatoes...). Once I cut back on those types of carbs (starchy veggies and grains - the grains were for other reasons though), it was easier to create a deficit and sustain that deficit/way of eating. I also felt much better too - less tired after lunch, etc. So - replace with vegetables, and make sure you're getting enough protein and healthy fats (more than what MFP recommends).

purplemystra

I cut out pasta all together and replaced it with spaghetti squash. I love it. It taste so good with red sauce. I don't miss pasta. My husband who never eats healthy loves it. Which shocked me. lol There are tons of recipes online. I'm thinking about making quinoa instead of rice but I haven't done it yet. For bread I eat Hungry Girl flatbread or whole wheat thin rounds both are around 90 calories.

keziak1

thanks to the great tips on this thread. I am also cutting back on bread, rice, and pasta. I substitute whole wheat bread/rolls and brown rice when I can. The family doesn't like whole wheat pasta so I will probably just eat my own food on pasta night.