Low carb diet plan

Haltermania

Hey all,

I was wondering if anyone had or know where I can find a low carb diet plan. I am intrested in starting one and would like some ideas on where to look. Id prefer not to have to sign up and pay for a diet plan.

Thanks,

Bryan

Griffin220x

What are your goals?

Unless its for health reasons a low carb diet is unessential. Also go for a diet that you can do for the long term (not a quick fix, you'll burnout) .

To put a low carb diet simply Eat Lean Meat, Veggies, and fruit. Its really that simple. Go paleo ( there are many free guides online, Google is your friend) I guess and avoid grains and processed food. That and Atkins seems to be popular but people I have known burnout on these low carb diets quickly because once you introduce all those foods you love back into your diet you'll gain that weight back and I've seen several times.

http://www.myfitnesspal.com/topics/show/937860-how-to-lose-fat-for-newbs

Go for the long term and have a healthy relationship with all food and enjoy that cookie or that bowl of ice cream. That's my two cents. Peace.

PM me for anything or friend me if you wish.

melaniecheeks

Firstly, why are you considering going low carb?

Secondly, all the information is in the database. Record your food in yoru diary - look at it - see where the big carb-hitters are - eat less of them.

Meat and fish, eggs, cheese, nuts will be your friends. Dont be tempted to cut down on veggies, but watch out for the very sugarry fruits.

Haltermania

i am trying to cut weight and obviously fat but gain muscle in the process. i already started a new workout plan for the muscle build. i am trying to lose about 10 more pounds. yea i saw the Atkins diet plan and what i am allowed to eat but like you said i saw comments of when certain foods come back you start gaining weight again. i saw the south beach diet that said to cut out fruits for atleast the first phase.

melaniecheeks

Don't go for Atkins or South Beach, they're too extreme.

I'd suggest making small changes. Do you eat the same thing every day? I noticed your diary only goes back a few days but it was pretty samey

Start with breakfast - lose the fruit juice, and make eggs instead of cereal. The mac-n-cheese is your next big one - can you find something with less pasta? Maybe a cauliflower in a cheese sauce?

albertabeefy

OP, If your profile pic is current, unless you're diabetic/pre-diabetic or have metabolic syndrome (and you don't look like you have metabolic syndrome) you likely don't need to be low-carb. The exception to this would be none-of-the-above BUT hypertriglyceridemic - (having high fasting serum triglyceride levels), which are best-controlled by both reducing carbohydrate while simultaneously increasing healthy dietary fats.

If you DO fit into one of those health categories then I recommend the NEW Atkins revolution (not the older, less-researched original Atkins) - the books are available free in any library and there's literally thousands of good web sources for it.

The other option is any good paleo diet, which relies on whole foods and eliminates all refined carbohydrate. (My caveat on paleo diets is that they universally eliminate grain - which I don't necessarily believe is necessary - I do NOT believe modern wheat is healthy, but other whole grains such as barley, quinoa, steel-cut oats, etc., are NOT as bad as wheat.)

FYI many people that aren't diabetic get excellent results (both weight-loss and triglyceride improvement) simply by eliminating refined carbohydrate (basically flour and sugar) from their diet and changing from less-healthy fats to healthier ones.

Examples of less-healthy fats: Trans-fats, any refined oils, grain-fed beef, any 'factory-farmed' meat for that matter. (On oils, my rule of thumb is if you can squeeze it and get oil out, it's healthy ... whereas if it has to be 'refined' to get oil ... it's NOT.)

Healthy fats: natural sources such as almonds, olives, avocado, coconut oil, grass-fed/free-range meats, eggs, cheese, etc. Any fat/oil that occurs naturally and we've been eating for 10's of thousands of years is generally a healthy fat.

kirlia

Why would you do that to yourself when there are so many more effective and delicious ways to lose weight and gain muscle?

Griffin220x

i am trying to cut weight and obviously fat but gain muscle in the process.

Pick one, you'll find it much easier. Try to gain muscle and lose weight is a very difficult and slow process. It takes a lot of dedication. You'll lose fat very slowly and your muscles gains will be very slow. It is possible and doable. Personally, I would not but I wanna give you both view points so you are aware of the decision you're about to make. If you're already on a muscle building workout plan, then stick with it! Bulk for a while then when you're satisfied with your muscle gains start cutting and lose weight.

**edit btw doing both can be very frustrating, I have tried it and if you're like me you won't have the patience to do both. A month in, you might look in the mirror and get discouraged and quit because you don't see that shredded guy staring back. Again it is a sloooooowwww process.

albertabeefy

Don't go for Atkins or South Beach, they're too extreme.

That's a pretty subjective and blanket statement. I haven't personally researched South Beach in-depth but I can say with certainty that the 'new' Atkins is very heavily clinically researched and will do exactly what it purports (and healthily) if followed.

I'd suggest making small changes. Do you eat the same thing every day? I noticed your diary only goes back a few days but it was pretty samey

Start with breakfast - lose the fruit juice, and make eggs instead of cereal. The mac-n-cheese is your next big one - can you find something with less pasta? Maybe a cauliflower in a cheese sauce?

I agree fruit-juice is very bad for anyone. Even 100% fruit juice (with no 'added' sugars) has as much sugar as 6 servings of the fruit. Most people wouldn't eat 6 apples at one sitting, but will quickly down a 10oz glass of Apple Juice with no realization they get as much sugar with NO benefits of fiber or nutrients in the whole apple. (Also of note, a 10oz glass of pure Apple Juice has just as much sugar as a can of Coke or Pepsi...)

Cauliflower and/or Broccoli with cheese sauce is wonderful.

As for trying to cut-weight and gain-muscle ... almost impossible unless you're genetically gifted or 17 years old. Gaining strength while cutting weight is possible, but not usually gaining muscle (except for what many call 'newb-gains'). As Griffin220x said, bulk (gain muscle) until you're happy, then diet down. I do this cycle myself 2-3x a year. I'm currently in my cutting phase...

ze_hombre

http://www.reddit.com/r/keto
http://www.reddit.com/r/ketogains

Very helpful group of people, a well thought out FAQ, and instructions on how to setup MFP for low carb. I tend to agree with others that building muscle on keto isn't the best approach, but its certainly possible.

Haltermania

Yea i went back and looked at my diary and cutting out Orange Juice and the Mac n cheese is prob the first start, As of right now its pretty much the samething i eat for lunch and switch up dinner with salmon or chicken. No health problems here I wanted to try something new since i have never really been on a diet plan since i played college football. im going to go out on a limb and say that this low carb diet is probably not the best idea for me and to just be more aware of what i am taking in.

Even if i dont have to build muscle i would atleast like to stay in the range of what i can lift. i am not sure if i am wording that right. i guess it could be considered toning or something along those lines. would that be a ideal way then? dont go for max lifting but more for reps?

cfriend71

Atkins is good for short term, then you can move to a less strict regimen after you get to your goal, but still watching carbs.

Atkins work, it's a lot of protein which feeds your muscles, and you lose quick.

noKTdidnt

I have to do a reduced carb diet for health reasons but I have found that the zone diet is a good way of getting there. It limites your carbs to 40% instead of the standard 50%, balancing the rest with healthy fats and proteins

Unfortunately, my diet is still a work in process as I am only 2 weeks in to restarting it. (Although, already I have a lot more energy!) But lean meats (turkey, chicken and a little pork) have been very helpful. As well as limited amounts of peanut butter and fruits.

Griffin220x

Even if i dont have to build muscle i would atleast like to stay in the range of what i can lift. i am not sure if i am wording that right. i guess it could be considered toning or something along those lines. would that be a ideal way then? dont go for max lifting but more for reps?

You can still stay in the range of what you lift while cutting but it will be slightly lower. And YES YES YES GO for your max lifts the whole point is to "retain" strength and mass while cutting and lose fat, You can also do accessory work and go higher reps. There is no harm in a mix of both when it comes to training.

albertabeefy

Even if i dont have to build muscle i would atleast like to stay in the range of what i can lift. i am not sure if i am wording that right. i guess it could be considered toning or something along those lines. would that be a ideal way then? dont go for max lifting but more for reps?

When I'm in my cutting-phase I use a ketogenic diet for 2 reasons:

1. I'm diabetic and it best-controls my serum glucose levels
2. It's proven VERY effective at fat-loss with muscle-retention.

The key is to ensure you eat enough to avoid catabolizing muscle tissue, and don't do "chronic cardio" - HIIT is more effective in retaining muscle mass while dieting. As for intake, TDEE minus 20% is pretty effective for this as a rule of thumb for most people.

LisasRoadtolosing100lbs

I follow south beach life. I usually eat on the second phase unless I need to rekickstart my weight loss then I revisit phase one. I needed to do this diet for health reasons. Its good for your heart (created by a heart doctor) and great for my diabetes. My doctor is on board with me eating this way. The goal is really to gain complete control of my diet only controlled diabetes.
Read the books you'll see he's about clean eating. I also downloaded a free android app that gaves you daily tips. But it only runs when I open it. I've learned to make hot wings that aren't fried or breaded and healthly and that's the true goal right?

Good luck!

Unknown

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Leo_729

If you shop the outside of the store you will hit all the REAL food. Meat, Produce, Dairy. Avoid the center rows as this contains all your chemicals-cleverly-disguised-as-food products. If I want bread, I make it myself. I am much less likely to eat pizza when I have to go through the hassle of making the dough myself- though I do, every friday.

My motto. If it needs a label telling you what is in it .. . you probably should not eat it.

Haltermania

I appericiate the input from everyone. I am definately going to have to create a list and from what people have said on here turkey, chicken, salmon, veggies and some fruits will definately be a good starting point. this maybe a very dumb question, but when i cut out my carbs as far as selecting better foods, that should not affect my muscle gain? or i shouldnt lose any muscle as long as i am wokring out correct?

how long should i go once i start before increasing my carbs? and what i mean by that is maybe extra fruit or veggies etc.

MrDelts

Google carb cycling.. It's your best bet..

tonituckercarter

My husband and I have enjoyed this plan and these recipes from the Scarsdale diet plan. It's so much more inclusive than Adkins. It's all laid out for you day by day, meal by meal. They've done the planning for you. Here's the link.
lowcarblisa.tripod.com/thescarsdalemedicaldiet/id18.html

stephc0711

I eat "low carb" I don't metabolize carbs well, and this was decided not by me, but by my health care provider and a nutritionist. The nutritionist placed me on the ADA diet, consisting of no more than 150 carbs per day. You need carbs to have energy, so super low carb diets like Atkins will work, but you just won't have the energy. The ADA diet is set up to balance your carbs through out the day, so you have some at breakfast, some in a snack, more in lunch, then again in dinner. I lost 9 lbs the first 2 weeks doing this, but in total honesty, I was probably eating 300-400 carbs a day.

Haltermania

My husband and I have enjoyed this plan and these recipes from the Scarsdale diet plan. It's so much more inclusive than Adkins. It's all laid out for you day by day, meal by meal. They've done the planning for you. Here's the link.
lowcarblisa.tripod.com/thescarsdalemedicaldiet/id18.html

Thank you, i am assuming for fish and meat the size is 6-8oz? i apperciate you doing that for me thanks

sechadyl

I am on Atkins and use the shakes and bars everyday, they are nice convenience. I keep a few bars in my purse all the time so when I end up running around all day, I am not temted to eat something off the plan.

JLHNU212

BUMP! I need to go low carb for girlie reasons, and want to be able to get some of this information on a computer that lets me access the links provided!

DebbieLyn63

i am trying to cut weight and obviously fat but gain muscle in the process. i already started a new workout plan for the muscle build. i am trying to lose about 10 more pounds. yea i saw the Atkins diet plan and what i am allowed to eat but like you said i saw comments of when certain foods come back you start gaining weight again. i saw the south beach diet that said to cut out fruits for atleast the first phase.

I started out with the South Beach plan, but tweaked it to fit my needs and preferences. I didn't want to give up fruit completely for the first 2 weeks, so I stuck with one serving of strawberries. Also, I do better without grains, so I didn't add them back in after the first phase. Over time I evolved more into the Paleo plan, but not 100%. I do eat peanuts, and I don't stick with grass-fed beef, etc. I eat about 80-90% whole foods, but I do have Atkins bars to get my chocolate fix in.
You can read the South Beach plan online without having to sign up or pay for anything. It is all over the web, not just the official site. It worked very well for me to get started, and break the sugar/carb dependence. But then I tweaked it.

You can start by cutting out all processed sugar and flour products, and eating more high fiber, non starch veggies. Upping my healthy fat levels made the biggest difference for me, along with adequate proteins. I occasionally have some real sugar or bread, but generally stay away from it, as it can stall my weight loss if I have it too often.

Haltermania

Also i meant to ask, is there any supplements i should take to help with this as well.

I currently use No Explode for weight lifting, Opti-Men for vitamins and Why Protein for after the gym. I will be putting another order in next week and was intrested to see if there was anything else to get.

I have been told to try/get

fish oil pills
Elite Casein which is a slow releasing protein pill

SASSYGIRLY30

I follow a low carb lifestyle because I have type 2 diabetes. It's pretty simple and effective for weight loss and managing my glucose levels. I've had my sugar in check for over a year with no med's what so ever.

I have between 100-150 carbs per day depending on if i workout etc. My husband also follows this and he is pretty cut up.

I have whole grains, nuts, fruits, veggies and lean meats/fish. A serving of carbs is 15 grams so i try to make sure I balance this throughout the day for each meal.. I do 5-6 small meals a day and have higher carbs in my earlier meals and then usually by dinner its lean protein and veggies.. this is how my nutritionist has me break it down and its worked for me overall.

PattiSchweinberg24

Atkins is not a short term diet, it's a lifestyle change. I've done Atkins for over a year now and I've lost a total of 25 lbs, it's only extreme if you make it that way. It's unfair to single out Atkins saying that once you go off it you gain it all back, this is true for any "diet". If you stop exercising and eating healthy and go back to eating your Big Mac and fries you're going to get fat again.

I suggest that you read the newest book it explains the 4 phases of Atkins. The website is very informative as well.

Atkins works best for me because it's easy and I am NEVER hungry, there is always something lo carb that I can snack on to fill me up.

I will do Atkins for the rest of my life and I have no doubt that I will get to my goal weight and be able to maintain it for the rest of my life.

Good luck to you!

Brookesworld104

It is not a good idea to do any "Low Carb Diet Plan", there are so many complications in going this route. Your brain needs carbohydrates to function. They also provide energy and help you to feel more satiated.
There is a definite mood association with restricting them.
Also, there can be long term health cons from restricting carbs. Typical "Low Carb" diets encourage the consumption of foods which tend to be higher in fats and proteins. If you get too much protein, your kidneys have to work harder to eliminate the extra waste products. It can also cause a condition called "Ketosis" which is the buildup of acidic substances that the kidneys fail to eliminate.
Also, eating all of those saturated fats can cause the usual ailments they are associated with later in life such as Heart Disease, plaque in the arteries and blood pressure issues. You will also feel very fatigued and not have as much energy for workouts which are key to weight loss.
When you are attempting to build muscle, upping your protein is always helpful and usually a good idea, but you should also balance with complex carbohydrates. Any "diet" that says anything should be eliminated is not only dangerous and ineffective, but could never be followed long term. And if you research anyone who has followed this type of program, while they may have success up front, the weight is almost always re-gained and sometimes in excess once normal habits return. I would strongly encourage you to reconsider this decision. If you need more guidance on nutrition, I would be happy to message you offline.

Brookesworld104

Also...just as a side note, reviewed your diary and was curious... do you really eat mac n cheese every single day?