Low carb help

merryday11

Any suggestions on ways to get my vitamins and fiber when eating a low carb/ low calorie diet? I am trying to lose weight and am shifting away from eating too much fruit and high fiber cereal. Are vegetables enough?

Sued0nim

merryday11 wrote: »

Any suggestions on ways to get my vitamins and fiber when eating a low carb/ low calorie diet? I am trying to lose weight and am shifting away from eating too much fruit and high fiber cereal. Are vegetables enough?

Íf you are committed to low carb (which isn't necessary for weight loss but a personal choice) then berries, specifically raspberries are great for fibre

You could always take a supplement but wide spread of colourful vegetables could help achieve most of your vitamin requirements

kshama2001

"Low carb" means different things to different people - what % of carbs are you shooting for and what does that come out to in grams? What's your target fiber intake?

Interestingly, 33 grams of raspberries has the same amount of fiber as 100 grams of broccoli.

nvmomketo

Vegetables should be enough to get you the nutrients you need. In fact, many veggies are higher in micronutrients than fruit but fruit is marketed as better. Take vitamin c for instance, broccoli, peppers and kale are all higher in C. Bananas are marketed as the go to food for potassium, but avocado (the favorite fruit of many low careers for it's high fat content) has much more - about 50% more I think.

If you eat quality meat, use some organs and marrow, you may not need any veggies as a source of micronutrients. Meat can have it all.

The nutrients to watch out for when reducing carbs are often sodium, magnesium and potassium. The water weight lost when going low carb can result in low sodium. If you don't up your salt intake (3000-5000mg for carbs around 50g per day) you'll feel poorly (tired, headaches, weak) and your body will leech K and Mg from your bones to make up for a lack of electrolytes.

For more information, try the Low Carber Daily group. I'm still a newbie, only very LCHF for four months. At the LCD there are people who have been low carb for years. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

Best wishes.

N200lz

I incorporate a Quest Bar into my diet every day. That's roughly 17-18 grams of fiber and puts me in great shape to hit my daily goal (minimum.)

Sabine_Stroehm

Vegetables and berries should be enough. Definitely don't skimp on them. And if you eat meat, choose high quality meat. Have you read some good low carb resources? Don't forget about plant based fats either! Things like avocado are very nutritious.

nvmomketo

If you cut your carbs, many find their need for fibre is greatly reduced. Fibre is Ainsley helpful for moving carbs through. The fats in meat, nuts and oils will improve bowel function for many.

For example, my fibre is almost always below 5g, yet BMs are more regular than ever.

merryday11

Thanks to everyone for these very helpful suggestions. I eat a variety of vegetables ( and I love avocado) but for some reason ( probably marketing as was mentioned) I also assumed I needed to eat a lot of fruit as well.