How do I start low carb?
stardivap413
Posts: 59
Hi, I've never done low carb before, I really don't know how it works. My biggest issue is bread/pasta. I love it so much, I'm addicted to it and I have to stop b/c it's really bad for me. I'm really overweight and I think this might be my only and last way out!
How low do I take my carbs? do I up my protein? will I get head aches
How low do I take my carbs? do I up my protein? will I get head aches
0
Replies
-
There are many low carb programs out there that you could follow. Some people don't follow a set program and just decide for themselves what amount of carbs they are going to eat.
Atkins is very easy to follow, but starts out very restrictive. It's been a while, but I think the first couple of weeks you only eat 20 carbs per day and then you eventually add more veggies and some fruits. When I was on Atkins, I did not count calories, only carbs. I lost a lot of weight and was able to continue this way of eating for a long time - well after reaching my goal weight.
South Beach allows some bread and more variety overall, but there are more rules involved. I never followed that plan (had friends that did and enjoyed it) so I can't explain it very well.
There is Paleo or Primal (big difference is that Primal allows dairy) - You can't have grains or starches or processed foods, but is pretty flexible about how many carbs. You can play around with how many until you find what works for you. Some people count calories, but many are able to lose easily without counting.
Somersizing - This program offers the most flexibility, but has rules about eating certain types of foods with other types. There aren't a lot of rules, but some people find it confusing. You can have some bread on this plan but to successfully lose weight, you would want to limit it. Also, you can't have fats with certain carbs like bread so... no butter on your bread (but you can have fats on your veggies). I followed this plan for years because it allowed me to eat a wide variety and not count carbs or calories (as long as I followed the food combining rules). I only fell off the plan when I starting dating my BF.
I am currently doing a mix between Somersizing and Primal. I am losing weight without counting carbs or calories, but I am very careful about my food choices... nothing processed, lots of green veggies, a little fruit each day and enough protein to satisfy my hunger. I find I am rarely hungry between meals and often not hungry at meal time now! This is a huge change for me. When I was eating wheat, I was always hungry. As soon as I would finish eating one thing, I was thinking about what I would eat next.
There are other plans, and I'm sure others can jump in with info about those or maybe explain some of these plans better than I did.
If you would like support, you can send me a friend request! :flowerforyou:0 -
Just wanted to add... If you wanted in-depth info on these programs, they all have books. But you don't have to buy all the different books... you can get books on all of these low carb programs at your library...0
-
Where are your macros at right now? It might just need a simple readjustment and cutback, some people eat very high carbs and cutting back to 200 or less is enough to get them going. I am ultra low carb/keto and will be out of medical necessity for the rest of my life, you can friend me also.0
-
I'm doing the Atkins Low carb diet. I recommend getting his book. I started out years ago with his Dr Atkins Diet Revolution. I suggest you find it at your library and read it.0
-
I agree with finding a book (I prefer Atkins) and reading up. Low carbing can be confusing until you understand the science behind it, and then all of a sudden it is clear. And the books make so much sense, they are motivating!0
-
I'd highly recommend Dr. Atkins New Diet Revolution. You can find it pretty cheap these days. Get the 2002 or earlier editions. Read the book cover to cover and you'll have all the information that you need to go low carb and do it properly.0
-
Everyone is suggesting Atkins, which is awesome & a great way for an easy start. For free you can sign up at their web site & they have the basics program spelled out quite nicely, message boards, and they send you coupons, etc,,,, I much prefer MFP to there though.
BUT if you want to have your mind blown, go to the library (my library had it), and get Wheat Belly by William Davis MD.
I knew all along about Atkins and low carb, but it wasn't until I read this book that I was able to really understand what wheat, refined grains, (and sugar) were doing to my body.
Cheers!0 -
I'm another vote for Atkins. Find the small books (not the big scientific one). I think I have Atkins Essentials, which gives you the plan, with less complicated science. Read the book, decide if it's for you, then my only suggestion: Follow the plan. Don't Cheat. Commit to it for at least a month, in my opinion, that way, you are thoroughly through your carb cravings and seeing good results!0
-
Going low carb will be a challenge to begin with. Im not going to lie - I had the carb headaches for a good three days.. but it passed.
I went low carb under the medical advice of my Endocrinologist. After thorough testing, I learned that I am sensitive and/or allergic to certain foods - and sure enough they fall in that category of starchy-bad-nasty-but-good-tasting carbohydrates: breads, flours, corn, pasta, rice, etc.... The flare ups are NASTY!
I made a game plan out to wean off this stuff. Rice - no problem, corn - never was a fan picking it out of my teeth so that was easy-peasey, flour - I can stomach soy flour when I make a roux but other than that - GONE! Breads took a little effort but not difficult. Pasta... dear GAWD my stepfather is Italian - need I say more????? lol... Had to get really creative and thankfully after 45 days, I just cant stomach pasta anymore... I use spaghetti squash, zuccinni, summer squash, shirataki, tofu-shirataki for noodle-replacements....
Keep it fresh as much as possible. Prepackaged/processed/canned will have so much junk in there, including other types of sugars/alternative sugars which contribute to the carbohydrate count significantly... Dont rely on the sugar-free stuff all the time, be very limiting if you can... especially if you are insulin resistant. Livestrong.com has some excellent reading material on that subject.
Be open to trying new things - its definitely a total GI Joe factor: knowing is half the battle!!!!!!!
Let me tell you - eggplant makes a GREAT lasagna noodle replacement... I even have my husband hooked!!!!!!! He had a hearty plate of roasted eggplant with his steak tips the other day... told me 'its like candy, WOW!"... heheheheh if my trucker husband can say that about roasted eggplant.....somethings right! LOL!!!!!
It also would be good to keep your healthcare professionals up to date as well. I dont know if you are currently on any provider's care, prescriptions, etc but definitely keep them abreast of this change that you want to do.
Im more of a Primal - everything is fresh but I gotta have my cheese and butter.... Im 63# down, another 60 to go... if I can do this... and they can do this... YOU can do this!
Just understand not everyone is 'open' to folks like us with this chosen intake. Why they think its a fad I will never know but dang-it Ive worked in healthcare for over 15 years... they recommend this style all the time to patients... its just being real about real food...0 -
Going low carb will be a challenge to begin with. Im not going to lie - I had the carb headaches for a good three days.. but it passed.
I went low carb under the medical advice of my Endocrinologist. After thorough testing, I learned that I am sensitive and/or allergic to certain foods - and sure enough they fall in that category of starchy-bad-nasty-but-good-tasting carbohydrates: breads, flours, corn, pasta, rice, etc.... The flare ups are NASTY!
I made a game plan out to wean off this stuff. Rice - no problem, corn - never was a fan picking it out of my teeth so that was easy-peasey, flour - I can stomach soy flour when I make a roux but other than that - GONE! Breads took a little effort but not difficult. Pasta... dear GAWD my stepfather is Italian - need I say more????? lol... Had to get really creative and thankfully after 45 days, I just cant stomach pasta anymore... I use spaghetti squash, zuccinni, summer squash, shirataki, tofu-shirataki for noodle-replacements....
Keep it fresh as much as possible. Prepackaged/processed/canned will have so much junk in there, including other types of sugars/alternative sugars which contribute to the carbohydrate count significantly... Dont rely on the sugar-free stuff all the time, be very limiting if you can... especially if you are insulin resistant. Livestrong.com has some excellent reading material on that subject.
Be open to trying new things - its definitely a total GI Joe factor: knowing is half the battle!!!!!!!
Let me tell you - eggplant makes a GREAT lasagna noodle replacement... I even have my husband hooked!!!!!!! He had a hearty plate of roasted eggplant with his steak tips the other day... told me 'its like candy, WOW!"... heheheheh if my trucker husband can say that about roasted eggplant.....somethings right! LOL!!!!!
It also would be good to keep your healthcare professionals up to date as well. I dont know if you are currently on any provider's care, prescriptions, etc but definitely keep them abreast of this change that you want to do.
Im more of a Primal - everything is fresh but I gotta have my cheese and butter.... Im 63# down, another 60 to go... if I can do this... and they can do this... YOU can do this!
Just understand not everyone is 'open' to folks like us with this chosen intake. Why they think its a fad I will never know but dang-it Ive worked in healthcare for over 15 years... they recommend this style all the time to patients... its just being real about real food...
Well said!0 -
bump for later!0
-
day 6 on atkins here, and I feel great.... sugar cravings have gone (first few days were very tough) and have read and am reading, 'new atkins, new you'. has great recipies and meal plans and the rundown on the diet. Max 20g carbs a day. Also explains how your body starts using fat as energy instead of carbs. And I'm only 66kg anyways. (its okay, just want to lose 7kg, ) lost 1.5 kg in 6 days. Most of it water, but still, its motivating! And if anything, I no longer have any bloating or gas which was always a problem for me. I really do feel great. Recommended here!0
