100% new to Low Carb
JessikaJacobs87
Posts: 57 Member
As the title says, I am new to this whole thing and I am still trying to get a handle on what I can and can not have because some of the foods yall mention I would have thought to avoid, lol. This forum has taught me a lot just from reading. And even better is that I am already seeing results. In 5 days I have lost about 5 lbs, I'm down 6 total inches, and my stomach no longer presses up against my shirt leaving a faint outline. I actually had to stop and check myself in the mirror to make sure I was seeing the last one right, lol.
Thanks for the unwitting support and food ideas, from what I see the people here are nice unlike in the main forum where I see a lot of low carb ideas are frowned upon. I'm glad I found this group!
Thanks for the unwitting support and food ideas, from what I see the people here are nice unlike in the main forum where I see a lot of low carb ideas are frowned upon. I'm glad I found this group!
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Welcome JessikaJ and congrats on your results, wow! And yes, this is the friendliest place on MFP for sure.0
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What are some foods that are mentioned that you thought you should have avoided? You may have been right, and those foods are only in very limited amounts or were changed in a way to make them acceptable.0
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Bacon, for one. And another that stuck out was cream cheese, which I love.0
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Bacon is pretty much free game, unless it's actually sweet (which is rare). Cream cheese is also usually not a problem for most people. It's like 2g of carbs per ounce. You'd have to eat a lot for it to be the problem.
LOL, so yeah. We do allow a lot of foods.
I was thinking it was something like oopsie bread (which is not really a bread), or fried chicken breast (which we "bread" with crushed pork rinds instead of bread crumbs).0 -
I was thinking it was something like oopsie bread (which is not really a bread), or fried chicken breast (which we "bread" with crushed pork rinds instead of bread crumbs).
Oopsie Bread? Never heard of it. And breading with pork rinds? Ew, lol. I think I'll just have my chicken naked, lol. I really hate pork rinds. Can I bread with egg and flower instead?
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Preferably not the flour, but dessicated coconut or almond flour, or coconut flour. Just not the standard wheat flour. No grains no sugar is best.JessikaJacobs87 wrote: »Can I bread with egg and flower instead?
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GrannyMayOz wrote: »No grains no sugar is best.
gotcha, what about fat intake? How much do you need? I am trying to go for Ketosis and understand the basics, but I dont really know how much fat i need to be eating. Nothing I am reading is telling me a percentage of any sort.
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Welcome! Congrats on making a leap into healthier lifestyle. You can friend me and other folks if you like and get some food ideas. I would advise against regular flour, and there are substitutes for that. I don't like "breaded" stiuff so I don't really care for that and would smother my meat with butter lol0
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The macros that I aim for each day are around 15 grams of carbs, 123 grams fat and 70 grams protein. I'm 5' 5", 58 years old, but very active. I've been doing keto for 90 days and loving it so far. There's a calculator that you can go to keto-calculator.ankerl.com/ and that will help you find the right macros for your needs. You may need to tweak it a bit to your own tastes, but that's a great start.
My food diary is visible to anyone if you want a look there. Most things that say raw were actually cooked so don't freak. And there may be some Australian things that you don't understand, but it could hopefully give you some ideas. There's also lots of information in the Launchpad at the top of this group's page.0 -
Well, I havent gotten to the point of being that low in carbs, having just started out. I try an eat 100-150g of carbs and as I get better at it, slowly reducing. Yesterday I managed 76g of carbs, but my fat intake is also low, and I am not sure how to get it higher without adding unwanted carbs as well.
Also, I have been having a hard time sleeping since I started. For example, I maybe got two hours last night, but I woke up when my husband left for work and now I cant go back to sleep. The night before I slept decent and hard, but it was still only 4 hours. Is this normal? I'm reading things on Keto Flu, but I really dont think I have been doing this long enough for that to actually be the case.
Thanks for all the tips and answering questions!0 -
I think that dropping carbs slowly is really sensible. To add fat, put butter on things, use full fat cheese, cream, coconut oil/cream/milk. It's surprising how quickly you'll get a taste for it. You can honestly spread butter on a slice of cheese! Eat fatty cuts of meat, chicken skin, bacon...
Yes, a few of us have difficulty sleeping to start with. I believe that a magnesium supplement a little while before bed can help, and getting sufficient salt in your diet is another. The research on salt has changed recently and it's not the bad guy anymore, so you can have plenty. There was another tip that I can't remember now - hopefully someone else will give you that.
And no worries, it's a pleasure to give back to the low carb community, as was given to me so generously when I started.0 -
JessikaJacobs87 wrote: »I was thinking it was something like oopsie bread (which is not really a bread), or fried chicken breast (which we "bread" with crushed pork rinds instead of bread crumbs).
Oopsie Bread? Never heard of it. And breading with pork rinds? Ew, lol. I think I'll just have my chicken naked, lol. I really hate pork rinds. Can I bread with egg and flower instead?
Welcome. I've used parmesan cheese as breading and it works out good. A lot of it is trial and error and just being open to trying some new things.0 -
JessikaJacobs87 wrote: »I try an eat 100-150g of carbs
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I'm reading things on Keto Flu, but I really dont think I have been doing this long enough for that to actually be the case.
You carbs aren't low enough for keto.
And keto flu isn't a foregone conclusion, some people (myself included) didn't get it ---- stay well hydrated and keep your electrolytes up (specifically salt, potassium, & magnesium). The Mg should help with sleep too.
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JessikaJacobs87 wrote: »Well, I havent gotten to the point of being that low in carbs, having just started out. I try an eat 100-150g of carbs and as I get better at it, slowly reducing. Yesterday I managed 76g of carbs, but my fat intake is also low, and I am not sure how to get it higher without adding unwanted carbs as well.
Also, I have been having a hard time sleeping since I started. For example, I maybe got two hours last night, but I woke up when my husband left for work and now I cant go back to sleep. The night before I slept decent and hard, but it was still only 4 hours. Is this normal? I'm reading things on Keto Flu, but I really dont think I have been doing this long enough for that to actually be the case.
Thanks for all the tips and answering questions!
I started just like you are. Just lowering my carb intake little by little. Quickly I got to the point of being quite low in carbs as the higher carb stuff didn't appeal to me anymore (and much of it causes bad reactions for me)
I too had trouble sleeping at first, I felt wired all the time, now that I have gone lower carb I am transitioning into keto and I'm more tired (which I'm told will pass, and I will have more energy at the end)
Go at your own pace, up your fat, and electrolytes, it will help as you go lower and lower. I get extra fat by making bulletproof coffee in the am and sometimes at night if I'm low.
You are welcome to look at my food diary over the past month, you will be able to see the gradual reduction in carbs and some of the foods that I've found work for me.
Good luck, ask as many questions as you need, I still do, its a process and a complete change from how you likely used to eat. So it will take some time.0 -
What are some high fat foods that I can eat that are still low in carbs? I dont really like butter, never have, and whole milk is just gross. I drink 2%. Also, I was reading somewhere that I should avoid fruit? Is that true? Because I love fruit and it would suck to give it up, although I would if I had to.0
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JessikaJacobs87 wrote: »What are some high fat foods that I can eat that are still low in carbs? I dont really like butter, never have, and whole milk is just gross. I drink 2%. Also, I was reading somewhere that I should avoid fruit? Is that true? Because I love fruit and it would suck to give it up, although I would if I had to.
Meat, meat, and more meat. Buy fatty cuts and 75/25 hamburger if you can get it.
If you skillet fry anything, do it in coconut oil, lard, or tallow.
Fruit usually needs to be avoided because of the high carb content. If you have the carb limit for it, you can eat some. It's generally best to stick with berries and stonefruit, as they tend to be lower in sugar. Avocados and coconuts are a great source of fat for minimal carb load.
Trade the 2% milk for unsweetened coconut milk or almond milk (in the case of the latter, add fat in elsewhere). Milk has too much sugar in it to consume in any reduced fat form. Or, suck it up and get used to drinking whole milk (or better yet, cream).
Check out the Launch Pad. It's got tons of resources for newbies. http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad0 -
Thanks
I have been reading through it, but I always find it is better to read the guide and then get personal insight, as people's experiences tend to differ greatly sometimes 0 -
ok, so if i got this right, i eat up to my carbs and protein, and fill the rest of my calories with fat. So, if i wanted to make a chicken Cesar salad I could cook the chicken in a garlic butter spread and my dressing will add fats that I need to my diet?0
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JessikaJacobs87 wrote: »ok, so if i got this right, i eat up to my carbs and protein, and fill the rest of my calories with fat. So, if i wanted to make a chicken Cesar salad I could cook the chicken in a garlic butter spread and my dressing will add fats that I need to my diet?
Absolutely! Chicken Ceaser salad is one of my favorites, I used to cut it out when I was eating low fat low cal. I'm so happy I can eat it and not feel bad about it.0 -
GrannyMayOz wrote: »Welcome JessikaJ and congrats on your results, wow! And yes, this is the friendliest place on MFP for sure.
You got that right!
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-Your body needs protein, aim for 30-40%, but it is not a fuel source. For fuel source, your body needs either fat or carbs. If you are lowering carbs, you must increase the fat. Basically, make sure every meal you eat has fat in it. If you bake chicken, add a fatty sauce or cheese, or go for the fattier thigh rather than the breast.
-I personally do not drink milk, but I have made sure my family drinks whole milk because "fat is your friend!" LOL!
-So, what's your beef with pork rinds? They make for some tasty "bread" crumbs, "crackers" with cheese, or maybe to sop up the yolk if you like sunny side up eggs.
- here is a website that is easy to understand http://realmealrevolution.com/
- or this one http://www.dietdoctor.com/lchf0 -
Forget everything about low fat. Fat is your new friend , it keeps you feeling full, my new breakfast is full fat natural yogurt with double cream and peanut or almond butter. Don't grill, fry or bake - enjoy buttery scrambled eggs with cheese. It's a new way of life. Add me as a friend if you like I'm in the UK.0
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Should have said fry or bake/roast instead
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geraldinemyoung17 wrote: »-Your body needs protein, aim for 30-40%, but it is not a fuel source. For fuel source, your body needs either fat or carbs. If you are lowering carbs, you must increase the fat. Basically, make sure every meal you eat has fat in it. If you bake chicken, add a fatty sauce or cheese, or go for the fattier thigh rather than the breast.
-I personally do not drink milk, but I have made sure my family drinks whole milk because "fat is your friend!" LOL!
-So, what's your beef with pork rinds? They make for some tasty "bread" crumbs, "crackers" with cheese, or maybe to sop up the yolk if you like sunny side up eggs.
- here is a website that is easy to understand http://realmealrevolution.com/
30-40% protein seems rather high, even for Banting. Even other Banting sources are in the 20% range. Perhaps you're getting that number from the Optimal Ketogenic Living method? That seems high even for them, though.
Generally speaking, protein typically falls in the 20-30% range. Even @FIT_Goat, who eats only meat, falls into that range.0 -
Ok, another question. When we work out we get carbs and all that other stuff back, do you eat it all back, personally for you, or do you not? I just recalculated my diet and I am not sure how I am only going to eat 21g of carbs, 143g of fat, and 86g of protein. I think I just need to go out grocery shopping for more options lol.0
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JessikaJacobs87 wrote: »Ok, another question. When we work out we get carbs and all that other stuff back, do you eat it all back, personally for you, or do you not?
No. MFP just dumbly allocates your increase in calorie allowance across all macros. You want to mostly focus on grams for carbs and proteins, not percentages, so ignore their increases in those macros.
Personally, I only eat back calories if I'm hungry, which I usually am after exercise.
Oh, and welcome to the group.
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No. MFP just dumbly allocates your increase in calorie allowance across all macros. You want to mostly focus on grams for carbs and proteins, not percentages, so ignore their increases in those macros.Personally, I only eat back calories if I'm hungry, which I usually am after exercise.
Oh, and welcome to the group.
Ok, So I just eat the daily allotment that I get at the beginning of the day, but if I go over in fats (from the food diary's I have seen) it's not that big of a deal, as well as going slightly over in protein and carbs if you have had exercise,right? And thanks! Sorry for all the questions, just some things are a little unclear sometimes, or just not mentioned at all.0 -
JessikaJacobs87 wrote: »Ok, another question. When we work out we get carbs and all that other stuff back, do you eat it all back, personally for you, or do you not?
No. MFP just dumbly allocates your increase in calorie allowance across all macros. You want to mostly focus on grams for carbs and proteins, not percentages, so ignore their increases in those macros.
Personally, I only eat back calories if I'm hungry, which I usually am after exercise.
Oh, and welcome to the group.
Yes, so basically when you set your carbs, that is a hard limit. Protein is a range goal. And you eat fats until feeling full. But those carb numbers? You could work on the elliptical for 2 hours and not get any more carbs back. MFP says they are friendly to all ways of eating, but they need to add far more diary functionality for that to be true!0 -
30-40% protein seems rather high, even for Banting. Even other Banting sources are in the 20% range. Perhaps you're getting that number from the Optimal Ketogenic Living method? That seems high even for them, though.
Generally speaking, protein typically falls in the 20-30% range. Even @FIT_Goat, who eats only meat, falls into that range.[/quote]
You are right, I was mistaken. I was thinking of what my plate looks like.0 -
JessikaJacobs87 wrote: »Ok, So I just eat the daily allotment that I get at the beginning of the day, but if I go over in fats (from the food diary's I have seen) it's not that big of a deal, as well as going slightly over in protein and carbs if you have had exercise,right? And thanks! Sorry for all the questions, just some things are a little unclear sometimes, or just not mentioned at all.
You got it, but don't over-think it or sweat too many details.
The secret sauce of low-carb is that it makes you less hungry. For the most part, you will be eating to satisfy your hunger and you'll find yourself effortlessly staying under your reasonable calorie goal.
Exercise should be for health, not for weight loss. In fact, it can get in the way of weight loss sometimes.
Carbs are a function of your personal goals. If you just cut out processed carbs and grains, you'll have a huge improvement regardless of the actual carb level.
Protein is to maintain muscle mass. It's also GREAT for satiety. It's hard to eat too much (try it!).
Still hungry? Yummy fat, but not so yummy that you binge on it.
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