Any low carb/paleo/ dieting runners out here?

hula808

I'm attempting a low carb week .I am totally new to low carb. Problem is I have run out of carbs and have lots of calories left. On top of that I haven't added my bonus exercise calories from running. Any tips out there?

-Plus I'd like to know what veggies/fruit are best on a low carb diet?
- Any good substitutions for those who don't like to eat meat/eggs at every meal?
- I notice a complete lack of energy when I havent had carbs the day of/day before running.

Normally I am NOT into shakes/meal replacements, etc. But I am looking to drop some weight fast so I can improve my running and make it easier. At 190 & 5'5 its alot of weight to be hauling around, so I would be willing to do a shake replacement once a day for a short period.

Any tips/advice is really appreciated....and feel free to look at my diary and let me know where I can improve.

CRody44

Walnuts

healthynotthin

I'm always trying to find low carb foods! One of my favorite foods to eat, for breakfast or otherwise, is Chobani Greek yogurt. It's got so much more protein than other similar foods, and low in carbs while maintaining a manageable level of calorie. If I crave any kind of meat/bread, I usually make myself some kind of olive oil-based pan seared chicken, which is low in carbs but very filling. Veggies. Veggies are key. I eat more veggies than I know what to do with. I'm finding that eating a salad with every meal fills my stomach more than most other foods have! Generally, if you're looking for things to fill you separate from meats and starch, yogurt and fresh fruits - apples, apricots, peaches, oranges, anything - is the best bet! Good luck out there.

hula808

Thanks.
I've been hitting the pistachios pretty good, but I've noticed alot of yogurt is high in carbs?

parteegirl01

I am attempting low carb too, and I'm new to running. I'm trying the whole atkins thing and am still in the induction phase, so all I'm allowed is meat cheese and veggies, and I thought I hated veggies. I have just discovered tonight though that I LOVE eggplant. It's an awesome sub for meat as long as you prep it right. I made eggplant parm tonight and it was SOOOOOO good. If you would like the recipe just message me and I'll be happy to give it to you. Good luck!

healthynotthin

That's true... some yogurt does. But don't buy just any yogurt. A container of Chobani Greek Yogurt (has to be Chobani!) has 20 carbs, 160 calories, 14 grams of protein, and 20 grams of calcium. For its calorie/carb content, it's got more nutrition than I could ask for. Personally it's just a good substitute for most everything. Best of luck to you.

indyrunning

I am a paleo runner, but I also spin and lift weights. Do you mix it up? I really don't need as many carbs as I thought I did when I first started. You might be surprised how the protein amount keeps you full. I love eggplant and green peppers on the grill...I have a great cookbook too if you are interested!

chickentunashake

I'm always trying to find low carb foods! One of my favorite foods to eat, for breakfast or otherwise, is Chobani Greek yogurt. It's got so much more protein than other similar foods, and low in carbs while maintaining a manageable level of calorie. If I crave any kind of meat/bread, I usually make myself some kind of olive oil-based pan seared chicken, which is low in carbs but very filling. Veggies. Veggies are key. I eat more veggies than I know what to do with. I'm finding that eating a salad with every meal fills my stomach more than most other foods have! Generally, if you're looking for things to fill you separate from meats and starch, yogurt and fresh fruits - apples, apricots, peaches, oranges, anything - is the best bet! Good luck out there.

Fruit is not good for low carb diet, since it contains a lots of carbs and sugar. Apples are the worst. I'm a chronic low carb eater, working out about twice a day, combining insanity and p90x, no runner though. I think today were my carbs in the 20ies, and that is with wine. Lol. If you like, you can ad me to see my diary

jillystjohn

If you really need to keep some fruit in your low carb plan then berries are best but limit them, sugar from fruit can add up quickly. You mentioned Paleo in your topic and Paleo suggests eliminating dairy.

abetterjune

I used to do paleo pretty religiously but switched to CKD after a couple of months at the recommendation of my trainer/ nutritionist because I was sooo fatigued and could't keep up with my longer distance (3-8 mile) runs any more. I'd work my re-feed day to be the day before my long runs, usually on the weekend. This worked much better for me, personally.

If you really need to keep some fruit in your low carb plan then berries are best but limit them, sugar from fruit can add up quickly. You mentioned Paleo in your topic and Paleo suggests eliminating dairy.

^Agreed.

As for snacks, I had a lot of success with cooking chicken or turkey, or whatever meat you like, at the beginning of the week then putting it in sing-serve containers, and that was a great easy to grab snack.
Lots of nuts, as well, walnuts being the lowest carb, but almonds, pecans, sunflower seeds, get creative so you don't get bored.
Raspberries and blackberries are the lowest carb fruits, I believe. Berries in general, are best.

good luck

CountryMom03

I am also doing low carb, trying to keep my carbs at LEAST below 100 a day but would really like to keep them at around 70 or 80 a day. Like you, I am having a heck of a time getting to my cal goal without going over on carbs:( Its tuff!! I used to eat yogurt until I seen how many carbs were in them, even the chobani kinds:( Seems they are in everything almost lol. Also looking into less dairy also. Take a look at my profile if youd like and feel free to add me if you wish!:) Maybe we could help each other out:) Just be sure to add a message if you do FR me so that Ill know who you are and why your wanting to request me;)

~Carrie~

rachemn

For fruits go with berries...strawberries are the best and blueberries are good too. For veggies...cauliflower, broccoli, asparagus, eggplant are all very good options!

I always follow a run with a protien shake within about an hour and, for longer runs, I'll have a protein shake about an hour before I hit the trail. I make mine in the blender with unsweetened almond/coconut milk, protein powder (either Optimum Nutrition or Designer Whey), frozen strawberries or blueberries, a few ice cubes and top with a little whip cream (my morning milkshake!)

Even when tired of eggs, I love a good crustless quiche..sometimes just with veggies and sometimes with bacon or ham and lots of cheese. Love cheese!

Hate yogurt and always feel it's not worth the carbs for the protien amount. Just my thoughts!

If I need more energy I just eat more protein...chicken being my favorite option!

rachemn

Oh and I aim for 20-40 grams of carbs a day. No energy problems. And I run 5-10 miles a day. I'm a short distance runner! :-)

virunner

I've been running and low carbing for a year and a half. Your body needs to make the transition from burning mostly muscle glycogen from carbs to fat, a process that will take 2-3 weeks. You can ease this transition by not counting calories, and eating plenty of fat. You also need more salt than usual, many folks recommend a daily cup of salty broth. My experience was that I lost weight quickly and effortlessly, and after an initial adjustment period, my running improved quite dramatically. While this was no doubt due at least in part to the weight loss, once you have adjusted to burning fat, your ability to go long distances without having to replenish fuel stores will be one of the major benefits. Good luck!

ctmom1

The lowest carb fruits are berries and melons. Peaches, nectarines and some apples are also pretty good. I aim for less than 50 carbs a day and I almost always substitute bread for salad greens. I eat most of my lunches and dinners on top of greens instead of on bread or with pasta/rice. Breakfast today was a hard boiled egg with sautéed spinach. Lunch will be turkey with salad greens, tomatoes and cucumbers. Dinner will be grilled steak over salad greens with tomatoes and a little blue cheese crumbles. I always try to have my meals consist of a protein and veggies. For snacks I will sometimes have cheese or fruit, but most days I don't snack. I run 3-5 miles 3 days a week.

Good luck!