Grab and Go breakfast Ideas please
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pre-sliced salami, pre-measured portions of pork rinds, individual packages of nuts, cheese sticks, baked cheese, etc. Or you can spend some of your week-end time doing food prep cooking things like soul bread (which freezes well) or low-carb sugar cookies which are both very easy to "grab and go" during the week.2
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Bullet Proof Coffee.. Ive heard this a lot... but I'm just not sure I wanna try it. Its what? Coffee and butter? Does it not have like.. a greasy texture to it?
Those breakfast muffins @40DayFit look AMAZING! but so much cheese.. i'm struggling to get my head round that aspect of this way of eating! haha
Coffee isn't a necessity on low carb. Neither is adding butter to it. It's an option that many people find is the only way they can make continuing an overnight fast into lunch time a possibility. The butters only job is to provide a source of calories without ending the fast that helps you go longer before actually eating.
If you don't like the idea of adding it to coffee, then don't. Burn body fat instead. If you don't like coffee, try tea or broth instead. Or just water fast for a couple extra hours. You'd be surprised how not hungry you can actually be once your body learns to use body fat for fuel.
The eating 3 meals a day plus snacks doesn't leave you much time to be accessing body fat as your energy source. Perhaps reducing the frequency of food might be the only change needed.1 -
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@ladipoet-- cheese sticks is there a brand that is better regarding carbs, protein, fat etc ?0
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Elizabeth2360 wrote: »@ladipoet-- cheese sticks is there a brand that is better regarding carbs, protein, fat etc ?
@Elizabeth2360...not really. It mainly depends on your Macros (i.e. how much fat and/or protein) you aim for on a daily basis. If more fat, then go for full fat cheese sticks. If you need less fat, then go for a low-fat cheese stick. It's whatever works for you (IIFYM = if it fits your macros).
Also forgot to mention jerky in my previous comment above (just watch out for carbs/sugar because many contain lots of carbs/sugar) as easy grab and go stuff.1 -
Thanks for the information about higher fat being better then higher Protein! I was attempting for higher protein as I thought this was better.. but I would rather keep my kidneys in check. haha
So I have adjusted my macros which now read 25%carbs / 45%fat / 30% protein. Do you think this sounds right?
Breakfast this morning was two babybels. I meant to do bacon with it too (cold bacon out of the fridge) but woke up late and had to rush out the door. (See.. I need rush foods!)
BP Coffee I think might not be for me.. it sounds like its just a way of using up calories.. and actually I'm not bad at using my calories. Its the other macros I struggle with! haha
I'm guessing on this style of eating, I shouldnt be too low calorie?
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Percentages are useless for carbs and protein, but because of the way MFP works, you'll have to play with it to get the numbers to sync up, unless you are a premium member.
For example, during my last bulk phase, I wanted >30g carbs, 2g/lbs. LBM protein, and the rest as fat. I ended up having to tool with the settings, and it ended up falling on about 5% C/50% P/45% F. The real numbers were actually somewherr in between, but yeah, those 5% increments can be obnoxious.
ETA: as for the calories, given how drastic a change this can be for some, I'd ride at maintenance for a couple of weeks to let hormones stabilize, then start ticking your fat down to create your deficit.0 -
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food_lover16 wrote: »It depends on what kind of Low carb diet you are trying to follow. There are a few different ones with different goals/ideas/suggestions/'rules'.
I've been having this exact challenge! So I just created a separate thread to try to figure this out.0 -
Ah man.. this is all so much more techincal then I expected! haha0
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Ah man.. this is all so much more techincal then I expected! haha
You don't have to get as anal about all of it as I do. I just get hyperfocused on things, and pin them down to the final digit. For *kitten*'s sake, I even have a digital scale that is calibrated once per year, and can weigh down to hundredths of a gram. It even picks up my breathing if I am closer to it than arm's length.1 -
ha! Pick's up your breathing.. that is some highly spec tech you got there @Gallowmere1984 .
So I guess.. in laymans terms.. I just want to cut carbs as much as I can, as easily as possible, to lose as much weight as I can. (I know.. idealistic view right?)
I haven't obviously thought this through completely. I've spent far too long also with the thinking that "low calorie" is the only way to go..
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It still is. I don't care if you eat zero carbs per day; if your fat and protein intake exceed your maintenance level, you'll gain weight.1
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@Pinkemi , I suggest looking into the pinned posts for the various plan info and then decide which is best for you. My husband can just 'eat less carbs (no white bread or potatoes)' and lose weight with ease. I, on the other hand, have to be very specific. I used to do Atkins, but then was lead to Keto. Both good low carb diets, but different in the exact details.0
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Ah man.. this is all so much more techincal then I expected! haha
If weight loss only is the goal (versus other health issues), weight loss does not have to be that technical. Enter your stats into MFP and set your macros where you want them. Eat to get close to the macros and stay around the calorie goal which is already reflective of a deficit if you set up MFP properly. Your 25% carbs, 45% fat, 30% protein, is a start. Those may not (probably won't) get you into on going ketosis but if you can eat at the MFP prescribed calorie deficit/and feel satisfied by what you eat, you should lose weight. If you want to lean more towards keto, reduce your carbs and increase the fat accordingly.
I'm sure some people get tired of hearing this but I lost my excess 60 pounds eating ~40c/30/30. Free of other health issues that impact weigh/metabolism/insulin/etc, a calorie deficit is what is needed for weight loss. I now eat keto (~5c/25p/75f) for a health condition unrelated to weight and have found keto highly sustainable based on the satiation factor, reduction in cravings and minimization of my observable, involuntary movements caused by a neurological movement disorder. Good luck!
In regards to the original topic: boiled eggs, cheese, a cup of decaf with full fat cream would be examples of what I would grab if I had to rush out of the house. I keep them readily available.1 -
ha! Pick's up your breathing.. that is some highly spec tech you got there @Gallowmere1984 .
So I guess.. in laymans terms.. I just want to cut carbs as much as I can, as easily as possible, to lose as much weight as I can. (I know.. idealistic view right?)
I haven't obviously thought this through completely. I've spent far too long also with the thinking that "low calorie" is the only way to go..
You can do it.
Take a week or two and work on hitting your new carb target without paying attention to calories but do pay attention to electrolytes. Then work on tracking your calories and by that point you'll be over that initial feeling of deprivation and can work in a calorie reduction. You'll probably also find that the calorie reduction is fairly easy because you won't get hungry as often. 0 -
@pinkemi
I eat under 20 grams of carbs per day, which is always 5% carbs or less on my macros.
25% carbs sounds quite high (just checked your calorie allowance and 25% carbs eating 1500 calories would be 94g carbs I think?). I'd call that more a moderate carb diet than low carb and so it won't (probably) have quite the same appetite suppression as if you cut your carb grams to less than 50 or less than 20 on a low carb or Keto diet and won't necessarily have as quick losses associated - you'll need to be more careful about your calories.
However anything under 100g carbs is considered within the weight loss range by marks daily apple paleo site, as long as it comes from whole foods, not from grains or sugars etc.
Your carbs should ideally come from vegetables, dairy etc. eating things like chocolate etc will spike your blood sugar and slow losses.
Any reduction of carbs is generally a good thing, but I really really recommend you buy a book like Atkins or read the Diet Doctor website to get a full understanding of how low carb works. Have a look through the launch pad sticky on here for other plans and decide what's right for you.1 -
@moonlights yeah.. i had a bit of a low moment last night and ate over 100g of Reeses peices last night.
but normally I have been "reasonably" good at staying away from the chocolate.
I'm going to have a peek at your diary to get an idea.. Thank you everyone for your help.. I really appreciate it. Sorry if I sound like a moaning minny.. I'm trying my best. haha 0 -
Oh, and I love to pre-make pickle wraps with a pickle, cream cheese, and salami. I just keep them in a tupperware and grab as needed.
This is awesome! I usually do salami and creamer cheese for any on the go meal but never tried it with pickles wrapped in. I love pickles so I'm definitely trying it!0 -
Listen to these podcasts. They may help with the mental and commitment aspect
Ketovangelist
https://www.ketovangelist.com/episode-1-start-with-why/
https://www.ketovangelist.com/episode-2-fat-loss-is-a-mental-game/
https://www.ketovangelist.com/episode-3-the-secret-weapon-to-fat-loss/
https://www.ketovangelist.com/episode-4-stop-pretending/
https://www.ketovangelist.com/episode-5-winners-never-cheat/
https://www.ketovangelist.com/episode-6-how-we-get-fat/
https://www.ketovangelist.com/episode-7-the-keto-diet/
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Every weekend I take about a half hour and cook some sausage and spinach in butter, then add 3 eggs and scramble - place it all in a small container and top with 1oz of cheese. I make 5 and then just toss them in my lunch bag and reheat when I get to work (I teach so I need to be at school at 7:15). Sometimes I'm super hungry when I first wake up and I'll grab some pepperoni or grilled chicken if I have it - just a bit to keep my stomach happy until I get to work and can eat.
I don't do coffee in general but I'm thinking of adding in coffee with heavy cream and stevia on the way to work to at least get some more fats in so I'm not as hungry when I get to work.0 -
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Just choose a day each week and make some grab and go breakfast omeletes and eat them as a sandwich without bread or even wrap them in a mama-lupa low-carb tortilla. I would put some vegetable like spinach, some mushrooms, cheese and meats and make sure to fry them up in a good healthy fat mixture of olive oil, butter and even bacon or sausage grease if you keep them this makes a nice fat bombed and decent protein low-carb power breakfast. A few seconds to heat in microwave and bam! out the door in a few shakes with a nice filling breakfast.0
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Just choose a day each week and make some grab and go breakfast omeletes and eat them as a sandwich without bread or even wrap them in a mama-lupa low-carb tortilla. I would put some vegetable like spinach, some mushrooms, cheese and meats and make sure to fry them up in a good healthy fat mixture of olive oil, butter and even bacon or sausage grease if you keep them this makes a nice fat bombed and decent protein low-carb power breakfast. A few seconds to heat in microwave and bam! out the door in a few shakes with a nice filling breakfast.
Oh, that is a great idea! Good way to add some eggs, which I really need to eat more of because they are so protein rich... and this is more exciting than plain boiled eggs.0 -
I actually choose Sunday as a cooking day to begin the week. I bought some sets of the freezer safe compartment portion sized containers and cook meals for the week. With this it is easy to make great Keto meals in proper portions without guess work and makes meal planning pretty easy. The new wave oven has become my favorite friend for bulk meat protein cooking for meals. I am planning on delving into making my own sausage and sauces like ketchup and barbq along with Keto salsa. Trying to find Keto friendly items is tedious at best the easier we make our meal preparation on ourselves the more likely we are going to be able to stick with it and become Keto adapted Keto on my friends!1
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So.. this might be too much information shared.. but does anyone suffer from acid reflux? I know members of my family who have it if they eat too much fat / grease. Not sure if it is something that runs in the family or not... guess we will have to see with all this bacon im eating! haha0
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So.. this might be too much information shared.. but does anyone suffer from acid reflux? I know members of my family who have it if they eat too much fat / grease. Not sure if it is something that runs in the family or not... guess we will have to see with all this bacon im eating! haha
I think acid reflux is actually a low stomach acid issue? @KnitOrMiss may be able to offer some info on that.
I've not had reflux but I had my gall bladder out when I was only 16 years old due to having over 100 stones! After that I was always told to not eat fatty foods. Which of course I did plenty of anyway! Every time I would have so much tummy trouble! I had IBS from before that age also and fat would always have me running for the bathroom!
Since LCHF, I haven't had even one episode of IBS distress and I haven't had any phantom gall bladder attacks at all. As a matter of fact, even after I improved so much when I cut carbs to 20-30g mostly from veggies, I improved even more upon going zero carb. So, at my highest fat intake of my entire life, I have 100% eliminated all digestive symptoms that were previously believed to be caused by fat.1 -
So.. this might be too much information shared.. but does anyone suffer from acid reflux? I know members of my family who have it if they eat too much fat / grease. Not sure if it is something that runs in the family or not... guess we will have to see with all this bacon im eating! haha
I used to have heartburn ocassionally, maybe a couple times a month? I always attributed it to something acidic (tomato sauce, chili, coffee) but I haven't since starting Keto, so I'm guessing it was more related to sugar. In fact, I just realized I also haven't needed to take anything for a headache since I started. I'm pill free...other than magnesium 0 -
Typically, acid reflux comes from a few sources.
1) drinking with, before, and/or after a meal tends to make acid float. This makes me uncomfortable, so I have to be careful not to drink more than sips with a meal before or after... It can also dilute the acid, either triggering digestive distress or additional acid production, resulting in too much, etc.
2) underproduction of a key acid component, leaving the body to compensate by overproducing the ones it can make. Many times adding citrus can balance this - it's the easiest type to add to try out. It didn't work for me, but it does for my guy. Using ACV and a supplement with ox bile was the direction I had to go, myself.
3) using medications that turn down the acid production, resulting in poor digestion, and distress - that's the tomato sauce/chili/coffee situation for most folks - you don't have enough acids to break down the contents of the acidic foods (typically needs a different type of acid - and most folks can switch gears internally - anyone with damaged metabolism will struggle with this)...
4) you can get gut infections/bacteria/leaky gut from not having enough stomach acids to kill things off, leading to ongoing distresses.
5) pairing fats with carbs. Alcohol has priority processing, because it is viewed as a poison by the body. Then carbs. Then proteins and fats. If you burn through all of your available resources to get rid of any alcohol or a high carb level, then it is quite possible that you won't have enough acids to process the fats, and that will create the above "low acid" situations.
6) thyroid issues. Apparently the thyroid tells the body how much stomach acid to produce, what types, and when to release it. Impaired thyroid = impaired stomach acids productions = mineral deficiencies/indigestion/heartburn/etc.
7) ulcers, genetic defects, stomach flap not closing, etc. Too many other options, but these are actually a really minute percentage of the issues.
Lots of info in the main sticky post, too. Hit me with any questions, if you want. Be going through this myself for a few years. And I'm the opposite of @Sunny_Bunny_ - I get distress with fats without supplementing because I have no gallbladder to concentrate my fats, I've got compromised...intestinal action, healing my gut, poor thyroid, etc., etc., etc.1 -
https://www.ketovangelist.com/episode-4-stop-pretending/
This (to me) is the absolute best of the best of the podcasts that @Sunny_Bunny_ posted above.
ETA: It takes only 3 minutes to listen.1
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