What tips did you wish someone told you in the beginning of your low carb journey?
Xo_healthylc
Posts: 77 Member
I'm not sure if there is a post like this already but... Is there any advice or lesson you learned that you wish someone would have told you when you started your low carb journey?? Can be food tips or recipe tricks, food swaps, even cheats?
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I created a WOE Hacks thread but I'm not talented enough to add the link here from my phone. There are people like @Sunny_Bunny_ or @KnitOrMiss who can though....
I did bump it for you though0 -
Triple the amount of water and electrolytes you think you might need, if you start to feel run down.9
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Don't worry about calories at all, for what I refer to as the "hungry phase" - the first week or two where you are going through carb withdrawal.
And try giving up the artificial sweeteners - I'm amazed how much giving them up has affected my hunger.6 -
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To NOT eat artificial sweeteners (in most people they cause cravings). Or if you do eat them, limit to very small amounts.
That 4 grams of sugar is one teaspoon of sugar (most ketchups, condiments, sauces and salad dressings are loaded with more sugar that you think).
Its hard to track if eating homemade meals. Learn how to do the MFP recipe feature if you cook soups and other multi-food meals.
I hope this helps,
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program
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The hardest part for me was how to eat breakfasts and lunches without bread. Took a really long time for me to figure that out.
Once I settled on a good breakfast and lunch, I ate that almost everyday so that I only had to worry about 1 meal a day. That made the transition much easier.8 -
RowdysLady wrote: »I created a WOE Hacks thread but I'm not talented enough to add the link here from my phone. There are people like @Sunny_Bunny_ or @KnitOrMiss who can though....
I did bump it for you though
Here's the WOE Hacks thread you mention
https://community.myfitnesspal.com/en/discussion/10423302/woe-hacks#latest3 -
I am right there with you with the false hypos!
Also literally take it hour by hour and actually listen to your body. Its amazing how much clarity you get once you pass those first few weeks. You get into a rhthym and routine and start to feel like food is fuel and you want premium!
For me anyway
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It took me three different attempts over the course of a year to get into a good groove and really commit to this WOE. The game changer for me was reading The Art & Science of Low Carbohydrate Living. That book gave me all of the tools I needed to finally make it work, along with the awesome camaraderie of this group 13
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Eat more fat. I fist did atkins in 2003 and lost 50 pounds got back down the highschool weight. Then over the course of 12 years I added the 50 back plus 70 more. I knew to cut the carbs and tried Atleast 10 times to Kickstart atkins again but couldn't stick to it. Then stumbled on Gary Taubes, and Stepen Pfinney. They told me to focus on eating more fat. I have able to stay on it ever since.16
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I find myself experiencing extremely non linear weight loss. At first I was scratching my head, but now it's just par for the course to lose weight, then gain a little back, then lose more weight, then gain a little back. That's never happened to me with a diet, but I know my body is healing itself. I didn't think of this as a healing diet until a couple weeks in, and thinking of it that way has changed my whole mindset. The scale only tells a very small part of the story. Especially on this WOE.19
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karebear5891 wrote: »I find myself experiencing extremely non linear weight loss. At first I was scratching my head, but now it's just par for the course to lose weight, then gain a little back, then lose more weight, then gain a little back.
This! Therefore, monitoring weight loss trends is more important than monitoring daily or weekly losses.
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One mental trick for me that helped, especially in the beginning, is when I was craving sweets/trying to resist temptations DH had in the house, I thought of a LCHF treat that I enjoy and start thinking abut how good that would taste. I found especially if I went for something flavorful--savory, spicy, etc.--it usually helped kick the sweet/carb craving better. After several weeks my body started craving those types of foods more.
You'll have to experiment to figure out what your good subs are. For me it was things like baby dill pickles, pepper jack cheese, bacon, chai tea with cream, skillet pizza, etc. Over time I did get tired of some of my standbys and had to find new ones, but I've just expanded my repertoire of what I cycle through.8 -
That 99% of the rest of the world would rather die than give up most carbs. When I first started losing and people would ask what I was doing, I would tell them but I gushed. I said too much. I often ended up with people arguing with me that it was unhealthy or unsustainable when they had never even looked into it. And I had spent weeks researching it and it's effectiveness.
I now just say I cut carb to treat my prediabetes rather than "I'm eating a ketogenic diet where I cut out all sugars and all grains and I feel so much better especially with mental clarity and energy and surprised about the mental clarity and it scared me because insulin is related to alzheimers and did you know that roughly half of all people have some sort of insulin resistance issues and many of those are undiagnosed and it can help lower inflammation fr those with autoimmune diseases and help with pain reuction..."
Ugh. I learned to shut up.... Except when here and with like minded people.
And the electrolytes. I knew we needed to supplement with 3000-5000mg of sodium bu I chose not to believe it at first. Dumb move on my part. 21 -
That 99% of the rest of the world would rather die than give up most carbs. When I first started losing and people would ask what I was doing, I would tell them but I gushed. I said too much. I often ended up with people arguing with me that it was unhealthy or unsustainable when they had never even looked into it. And I had spent weeks researching it and it's effectiveness.
I now just say I cut carb to treat my prediabetes rather than "I'm eating a ketogenic diet where I cut out all sugars and all grains and I feel so much better especially with mental clarity and energy and surprised about the mental clarity and it scared me because insulin is related to alzheimers and did you know that roughly half of all people have some sort of insulin resistance issues and many of those are undiagnosed and it can help lower inflammation fr those with autoimmune diseases and help with pain reuction..."
Ugh. I learned to shut up.... Except when here and with like minded people.
And the electrolytes. I knew we needed to supplement with 3000-5000mg of sodium bu I chose not to believe it at first. Dumb move on my part.
Lol!
Yep! That will get you labeled crazy pants real fast!
One day it will be common knowledge. Until then we will have to be hall being crazy. Thinner, healthy and crazy! 7 -
I used to think I'm better off keeping LCHF to myself, but now I don't care if anyone thinks I'm wearing crazy pants. I keep on blabbering away and believe it or not, some are joining in, and trying it out for themselves 3
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I have a few people who have joined me but they did their own research and asked questions. The ones I effused to? Nada. 2
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I learned to be very aware of carb creep. I have to log daily and be very aware of that as I can relax a little too much and slow the weight loss in a big way If I don't.
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Salt, salt and more salt. EVERYBODY tells us! Some of us don't listen. But it's real. Do the salt. You've been warned.
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Sunny_Bunny_ wrote: »That 99% of the rest of the world would rather die than give up most carbs. When I first started losing and people would ask what I was doing, I would tell them but I gushed. I said too much. I often ended up with people arguing with me that it was unhealthy or unsustainable when they had never even looked into it. And I had spent weeks researching it and it's effectiveness.
I now just say I cut carb to treat my prediabetes rather than "I'm eating a ketogenic diet where I cut out all sugars and all grains and I feel so much better especially with mental clarity and energy and surprised about the mental clarity and it scared me because insulin is related to alzheimers and did you know that roughly half of all people have some sort of insulin resistance issues and many of those are undiagnosed and it can help lower inflammation fr those with autoimmune diseases and help with pain reuction..."
Ugh. I learned to shut up.... Except when here and with like minded people.
And the electrolytes. I knew we needed to supplement with 3000-5000mg of sodium bu I chose not to believe it at first. Dumb move on my part.
Lol!
Yep! That will get you labeled crazy pants real fast!
One day it will be common knowledge. Until then we will have to be hall being crazy. Thinner, healthy and crazy!
When even the fringe loonies are calling you a fringe loonie, you're probably onto something good.4 -
Gallowmere1984 wrote: »Sunny_Bunny_ wrote: »That 99% of the rest of the world would rather die than give up most carbs. When I first started losing and people would ask what I was doing, I would tell them but I gushed. I said too much. I often ended up with people arguing with me that it was unhealthy or unsustainable when they had never even looked into it. And I had spent weeks researching it and it's effectiveness.
I now just say I cut carb to treat my prediabetes rather than "I'm eating a ketogenic diet where I cut out all sugars and all grains and I feel so much better especially with mental clarity and energy and surprised about the mental clarity and it scared me because insulin is related to alzheimers and did you know that roughly half of all people have some sort of insulin resistance issues and many of those are undiagnosed and it can help lower inflammation fr those with autoimmune diseases and help with pain reuction..."
Ugh. I learned to shut up.... Except when here and with like minded people.
And the electrolytes. I knew we needed to supplement with 3000-5000mg of sodium bu I chose not to believe it at first. Dumb move on my part.
Lol!
Yep! That will get you labeled crazy pants real fast!
One day it will be common knowledge. Until then we will have to be hall being crazy. Thinner, healthy and crazy!
When even the fringe loonies are calling you a fringe loonie, you're probably onto something good.
Good point! 2 -
I used to think I'm better off keeping LCHF to myself, but now I don't care if anyone thinks I'm wearing crazy pants. I keep on blabbering away and believe it or not, some are joining in, and trying it out for themselves
I don't care too much what people think either. The results speak for themselves as far as I'm concerned.6 -
SuperCarLori wrote: »Salt, salt and more salt. EVERYBODY tells us! Some of us don't listen. But it's real. Do the salt. You've been warned.
Yes!!! Salt, salt, salt. Eat when your hungry. I was do indoctrinated with the "eat every two hours" that I think I was making myself more hungry lol Once I tried BPC (bullet proof coffee) and experienced not feeling hungry over a long period of time that I noticed I can tell the difference when I'm really hungry or just want to eat out of boredom6 -
SuperCarLori wrote: »Salt, salt and more salt. EVERYBODY tells us! Some of us don't listen. But it's real. Do the salt. You've been warned.
We just need to remember to drink Lori's Salty *kitten* Water! 3 -
I used to hate the low carb thing.
Then I asked for advice on the main boards because I haven't lost weight in a year and I've tried EVERYTHING but the cravings don't go away and I keep eating up to maintenance.
And then someone said "Add more fat to your diet."
And somehow...automatically...adding more fat has now resulted in a diet of about 10% carbs, 20% protein and 70% fat (and it's climbing?!).
Now, my sister's boyfriend Werner has been doing LCHF for years. And I use to preach about CICO to him. Well, I guess next time I see him I will have to eat my words and tell him he was right...
SuperCarLori wrote: »Salt, salt and more salt. EVERYBODY tells us! Some of us don't listen. But it's real. Do the salt. You've been warned.
Yes!!! Salt, salt, salt. Eat when your hungry. I was do indoctrinated with the "eat every two hours" that I think I was making myself more hungry lol Once I tried BPC (bullet proof coffee) and experienced not feeling hungry over a long period of time that I noticed I can tell the difference when I'm really hungry or just want to eat out of boredom
I still eat out of boredom. But I eat my planned meals. Usually by the time I've reached my calorie limit, and ate everything I'm allowed to eat for the day, the boredom eating stops. So I sometimes have dinner at 3pm. But the best thing is, because it's high fat, it keeps me full until the next morning. Lol.4 -
Stop trying to fake the carbs- all of the ketofied breads/pizza/sweets/etc. Just focus on eating your regular foods that are naturally keto- meat, cheese, green veggies, etc.
You do NOT have to try the cool kid keto stuff either. I've never made bullet proof coffee or a fat bomb.
Don't tell people. Just live your life and make your choices. No one cares if you order a salad, but if you mention actively being low carb, people go into a frenzy.
Take pictures and measure. The scale is not a reliable friend.
Drink a lot. Water, coffee, tea, powerade zero (if that's your thing). In addition to the benefits of water, it also helps we feel full.24 -
LeslieMartina wrote: »Stop trying to fake the carbs- all of the ketofied breads/pizza/sweets/etc. Just focus on eating your regular foods that are naturally keto- meat, cheese, green veggies, etc.
You do NOT have to try the cool kid keto stuff either. I've never made bullet proof coffee or a fat bomb.
Don't tell people. Just live your life and make your choices. No one cares if you order a salad, but if you mention actively being low carb, people go into a frenzy.
Take pictures and measure. The scale is not a reliable friend.
Drink a lot. Water, coffee, tea, powerade zero (if that's your thing). In addition to the benefits of water, it also helps we feel full.
Thanks love. I always worried about the whole Keto food thing as I'm more of a plain eater. If much rather swallow a tablespoon of coconut oil if it means not having to spend time making fat bombs in which I'd probably mess up anyways!2 -
By Jove, I think you've got it!0
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chocolate made from coconut oil is delicious2
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Xo_healthylc wrote: »LeslieMartina wrote: »Stop trying to fake the carbs- all of the ketofied breads/pizza/sweets/etc. Just focus on eating your regular foods that are naturally keto- meat, cheese, green veggies, etc.
You do NOT have to try the cool kid keto stuff either. I've never made bullet proof coffee or a fat bomb.
Don't tell people. Just live your life and make your choices. No one cares if you order a salad, but if you mention actively being low carb, people go into a frenzy.
Take pictures and measure. The scale is not a reliable friend.
Drink a lot. Water, coffee, tea, powerade zero (if that's your thing). In addition to the benefits of water, it also helps we feel full.
Thanks love. I always worried about the whole Keto food thing as I'm more of a plain eater. If much rather swallow a tablespoon of coconut oil if it means not having to spend time making fat bombs in which I'd probably mess up anyways!
Yeah. There's nothing wrong with doing all the ketofied stuff. But's an "if you need it" instead of a "you must do this or else!"
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