Share your low carb dairy with me?
lobster888
Posts: 861 Member
Hey everyone, I am thinking of switching to a low carb diet to break out of my plateau. I was thinking South Beach - maybe. Anyone care to share their their low-carb diaries with me to give me ideas. Doesn't have to be South beach. I just want to do something different and rev up / or change my metabolism. Any ideasand or help welcomed!!!
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Replies
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Hi! I've been doing low carb for close to a year. My food diary is public so feel free to take a peek.
I follow Atkins but modify it to fit my life, so I'm not as strict as some people.
As far as ideas...I eat a LOT of protein and a lot of good green, leafy veggies!! I love to use the Atkins products as snacks or breakfast and do use some of the South Beach bars also. Right now I've gone back to induction on Atkins (no fruits!!) to break through my plateau and have lost 3lbs. in a week where I hadn't lost anything in a month. :drinker: I plan to start slowly adding back in healthy fruits within another 2 weeks or so!
Feel free to message or friend me if you have any questions! Best of luck!0 -
Hi there. You are welcome to look at my diary also..............however I am not very good at keeping up with adding my foods. I am trying to be more diligent about keeping it up.
I was an Atkins girl, but have now switched to Primal Blue Print by Mark Sisson.
I agree with what saverys_gal stated. Fats, Proteins and Green leafy veggies will keep you full, satisfied and get rid of those sugar cravings.............I don't use the Atkins or South Beach products - my body does not do well with artificial sweeteners, but you may be ok with them.
Here is a link to a low carb cookbook I found on the internet. I am going to be trying some of these recipes soon as most of them sound yummy!!!!
http://liveprimal.com/LPrecipes.pdf
For myself, I eat very simple, kind of eating the same things over and over...............
Breakfast is usually home made sausage or bacon and eggs.............or Fage yogurt with a handful of berries. I buy the full fat version.............
Snacks: Celery with almond butter, strawberries with a splash of heavy cream, other raw veggies dipped in home made ranch.
Lunch: Chicken salad (home made everything, even the mayonnaise), lettuce salad with balsamic vinegar..........
Supper: Meat (Steak, chicken, shrimp, pork steaks, or some type of fish) with veggies (green beans, collard greens, spinach, kale, spaghetti squash, zucchini, steamed broccoli, cauliflower, etc)
I ask one thing....................Look at Low Carbing as a Lifestyle Change. If you can not commit to it being a Total Lifestyle Transformation, then you might want to reconsider. Most people can't or won't make that committment.
If you do decide to embark on this Lifestyle, your body will gladly Thank You.
Feel free to PM me.............0 -
Hi there. You are welcome to look at my diary also..............however I am not very good at keeping up with adding my foods. I am trying to be more diligent about keeping it up.
I was an Atkins girl, but have now switched to Primal Blue Print by Mark Sisson.
I agree with what saverys_gal stated. Fats, Proteins and Green leafy veggies will keep you full, satisfied and get rid of those sugar cravings.............I don't use the Atkins or South Beach products - my body does not do well with artificial sweeteners, but you may be ok with them.
Here is a link to a low carb cookbook I found on the internet. I am going to be trying some of these recipes soon as most of them sound yummy!!!!
http://liveprimal.com/LPrecipes.pdf
For myself, I eat very simple, kind of eating the same things over and over...............
Breakfast is usually home made sausage or bacon and eggs.............or Fage yogurt with a handful of berries. I buy the full fat version.............
Snacks: Celery with almond butter, strawberries with a splash of heavy cream, other raw veggies dipped in home made ranch.
Lunch: Chicken salad (home made everything, even the mayonnaise), lettuce salad with balsamic vinegar..........
Supper: Meat (Steak, chicken, shrimp, pork steaks, or some type of fish) with veggies (green beans, collard greens, spinach, kale, spaghetti squash, zucchini, steamed broccoli, cauliflower, etc)
I ask one thing....................Look at Low Carbing as a Lifestyle Change. If you can not commit to it being a Total Lifestyle Transformation, then you might want to reconsider. Most people can't or won't make that committment.
If you do decide to embark on this Lifestyle, your body will gladly Thank You.
Feel free to PM me.............
I agree, not everyone does well with artificial sweeteners, but it's also important to not go overboard with it if you do use it!
July - I've heard of almond butter, but never tried it... Do you go for that over peanut butter? Is it better for you nutritionally? Taste wise, how does is stack up? Also, I'm a HUGE ranch girl and it's the one thing I can't and won't give up! You say you make your own - how? Is it totally carb free? :laugh:0 -
I do have to say that I just went to the Atkins site and they are too much on promoting the products and seems like getting away from the Whole Foods approach that I read about when Dr. Atkins was the physician writing the books.
Atkins Nutritionals seems to have went very commercialized like South Beach and that is a turn off in itself to me.
In the 2002 edition of the Atkins Nutritional Approach, it was focused on a Whole Foods Plan..............
Here is the Acceptable Foods List for Phase 1 on Atkins (Note*** I am not trying to push Atkins Way of Eating on you, just giving you a list of potential foods you have eat.)
Acceptable Foods
These are the foods you may eat liberally during Induction:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...
tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork fried
sole duck duck lamb poached
trout goose clams bacon** soft-boiled
flounder Cornish hen squid veal hard-boiled
sardines quail shrimp ham**
deviled
herring pheasant crabmeat venison omelets
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:
alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel
Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices
All spices to taste, but make sure none contain added sugar.
Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.
The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated or regular coffee or tea*
Diet soda made with sucralose (Splenda™); be sure to count the carbs
Essence-flavored seltzer (must say "no calories")
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack.0 -
July,
Thank you very much for your response. I am going to look up the Primal Blue Print you suggested & the ccokbook. I am not opposed to this being a lifestyle change - I guess I just need to learn more about and how my body reacts to it. Thanks for all the great advice and a sample of your dairy - that really helps.0 -
Hi there. You are welcome to look at my diary also..............however I am not very good at keeping up with adding my foods. I am trying to be more diligent about keeping it up.
I was an Atkins girl, but have now switched to Primal Blue Print by Mark Sisson.
I agree with what saverys_gal stated. Fats, Proteins and Green leafy veggies will keep you full, satisfied and get rid of those sugar cravings.............I don't use the Atkins or South Beach products - my body does not do well with artificial sweeteners, but you may be ok with them.
Here is a link to a low carb cookbook I found on the internet. I am going to be trying some of these recipes soon as most of them sound yummy!!!!
http://liveprimal.com/LPrecipes.pdf
For myself, I eat very simple, kind of eating the same things over and over...............
Breakfast is usually home made sausage or bacon and eggs.............or Fage yogurt with a handful of berries. I buy the full fat version.............
Snacks: Celery with almond butter, strawberries with a splash of heavy cream, other raw veggies dipped in home made ranch.
Lunch: Chicken salad (home made everything, even the mayonnaise), lettuce salad with balsamic vinegar..........
Supper: Meat (Steak, chicken, shrimp, pork steaks, or some type of fish) with veggies (green beans, collard greens, spinach, kale, spaghetti squash, zucchini, steamed broccoli, cauliflower, etc)
I ask one thing....................Look at Low Carbing as a Lifestyle Change. If you can not commit to it being a Total Lifestyle Transformation, then you might want to reconsider. Most people can't or won't make that committment.
If you do decide to embark on this Lifestyle, your body will gladly Thank You.
Feel free to PM me.............
I agree, not everyone does well with artificial sweeteners, but it's also important to not go overboard with it if you do use it!
July - I've heard of almond butter, but never tried it... Do you go for that over peanut butter? Is it better for you nutritionally? Taste wise, how does is stack up? Also, I'm a HUGE ranch girl and it's the one thing I can't and won't give up! You say you make your own - how? Is it totally carb free? :laugh:
I don't eat peanuts or peanut butter since moving from Atkins over to Primal Blue Print. Peanuts are not nuts, but legumes and on Primal Blue Print we don't eat beans or legumes.
I actually like Almond Butter better than peanut butter. Macadamia nut butter is even better, but way expensive. Something I buy for an occasional treat..............
I make my own mayonnaise and Ranch Dressings.................I will post recipes. I make them myself so I can avoid the chemicals and added sugar that is in those products.0 -
Thanks for the added info - I am not into process food and prefer to eat clean or the whole foods approach like you said. Great list - that should help me alot!!!0
-
I do have to say that I just went to the Atkins site and they are too much on promoting the products and seems like getting away from the Whole Foods approach that I read about when Dr. Atkins was the physician writing the books.
Atkins Nutritionals seems to have went very commercialized like South Beach and that is a turn off in itself to me.
In the 2002 edition of the Atkins Nutritional Approach, it was focused on a Whole Foods Plan..............
Here is the Acceptable Foods List for Phase 1 on Atkins (Note*** I am not trying to push Atkins Way of Eating on you, just giving you a list of potential foods you have eat.)Acceptable Foods
These are the foods you may eat liberally during Induction:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...
tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork fried
sole duck duck lamb poached
trout goose clams bacon** soft-boiled
flounder Cornish hen squid veal hard-boiled
sardines quail shrimp ham**
deviled
herring pheasant crabmeat venison omelets
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:
alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel
Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices
All spices to taste, but make sure none contain added sugar.
Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.
The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated or regular coffee or tea*
Diet soda made with sucralose (Splenda™); be sure to count the carbs
Essence-flavored seltzer (must say "no calories")
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack.
July, I do agree - it's just like Jillian Michaels putting her name on supplements and all that crap. It's all to make money! On the flip side, the Atkins products are convenient and tasty and I personally love them...I figure they have to push them and advertise them and that's just their thing so whatever, you know? There are a lot of people who won't look too in depth and see that there is way more to it than just chugging a shake! :laugh: When I first went low carb I referenced the book, not the website, but I do find the website useful for it's menu planning for 2 weeks of induction, plus it does give a list of acceptable foods. So it's not all bad.0 -
Hi there. You are welcome to look at my diary also..............however I am not very good at keeping up with adding my foods. I am trying to be more diligent about keeping it up.
I was an Atkins girl, but have now switched to Primal Blue Print by Mark Sisson.
I agree with what saverys_gal stated. Fats, Proteins and Green leafy veggies will keep you full, satisfied and get rid of those sugar cravings.............I don't use the Atkins or South Beach products - my body does not do well with artificial sweeteners, but you may be ok with them.
Here is a link to a low carb cookbook I found on the internet. I am going to be trying some of these recipes soon as most of them sound yummy!!!!
http://liveprimal.com/LPrecipes.pdf
For myself, I eat very simple, kind of eating the same things over and over...............
Breakfast is usually home made sausage or bacon and eggs.............or Fage yogurt with a handful of berries. I buy the full fat version.............
Snacks: Celery with almond butter, strawberries with a splash of heavy cream, other raw veggies dipped in home made ranch.
Lunch: Chicken salad (home made everything, even the mayonnaise), lettuce salad with balsamic vinegar..........
Supper: Meat (Steak, chicken, shrimp, pork steaks, or some type of fish) with veggies (green beans, collard greens, spinach, kale, spaghetti squash, zucchini, steamed broccoli, cauliflower, etc)
I ask one thing....................Look at Low Carbing as a Lifestyle Change. If you can not commit to it being a Total Lifestyle Transformation, then you might want to reconsider. Most people can't or won't make that committment.
If you do decide to embark on this Lifestyle, your body will gladly Thank You.
Feel free to PM me.............
I agree, not everyone does well with artificial sweeteners, but it's also important to not go overboard with it if you do use it!
July - I've heard of almond butter, but never tried it... Do you go for that over peanut butter? Is it better for you nutritionally? Taste wise, how does is stack up? Also, I'm a HUGE ranch girl and it's the one thing I can't and won't give up! You say you make your own - how? Is it totally carb free? :laugh:
I don't eat peanuts or peanut butter since moving from Atkins over to Primal Blue Print. Peanuts are not nuts, but legumes and on Primal Blue Print we don't eat beans or legumes.
I actually like Almond Butter better than peanut butter. Macadamia nut butter is even better, but way expensive. Something I buy for an occasional treat..............
I make my own mayonnaise and Ranch Dressings.................I will post recipes. I make them myself so I can avoid the chemicals and added sugar that is in those products.
I'll look for almond butter during my next grocery trip. Is there a particular brand that you find to be best?
Please let me know when you post the recipes! I really look forward to them. Thanks for sharing! :flowerforyou:0 -
Creamy, low-carb ranch dressing
Ingredients:
1 cup mayonnaise
1/2 cup sour cream
2 Tbsp. heavy cream
1/2 teaspoon dried chives
1/2 teaspoon dried parsley
1/2 teaspoon dried dill weed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon ground black pepper
How To Prepare:
In a large bowl, whisk together the mayonnaise, sour cream, cream, chives, parsley, dill, garlic powder, onion powder, salt and pepper. Cover and refrigerate for 30 minutes before serving.
Mayonnaise - Recipe is based on Alton Brown's recipe, but I use a different oil in it..........
Ingredients
1 egg yolk*
1/2 teaspoon fine salt
1/2 teaspoon dry mustard
2 pinches sugar
2 teaspoons fresh squeezed lemon juice
1 tablespoon white wine vinegar
1 cup oil, Grapeseed
Directions
In a glass bowl, whisk together egg yolk and dry ingredients. Combine lemon juice and vinegar in a separate bowl then thoroughly whisk half into the yolk mixture. Start whisking briskly, then start adding the oil a few drops at a time until the liquid seems to thicken and lighten a bit, (which means you've got an emulsion on your hands). Once you reach that point you can relax your arm a little (but just a little) and increase the oil flow to a constant (albeit thin) stream. Once half of the oil is in add the rest of the lemon juice mixture.
Continue whisking until all of the oil is incorporated. Leave at room temperature for 1 to 2 hours then refrigerate for up to 1 week.0 -
Hi there. You are welcome to look at my diary also..............however I am not very good at keeping up with adding my foods. I am trying to be more diligent about keeping it up.
I was an Atkins girl, but have now switched to Primal Blue Print by Mark Sisson.
I agree with what saverys_gal stated. Fats, Proteins and Green leafy veggies will keep you full, satisfied and get rid of those sugar cravings.............I don't use the Atkins or South Beach products - my body does not do well with artificial sweeteners, but you may be ok with them.
Here is a link to a low carb cookbook I found on the internet. I am going to be trying some of these recipes soon as most of them sound yummy!!!!
http://liveprimal.com/LPrecipes.pdf
For myself, I eat very simple, kind of eating the same things over and over...............
Breakfast is usually home made sausage or bacon and eggs.............or Fage yogurt with a handful of berries. I buy the full fat version.............
Snacks: Celery with almond butter, strawberries with a splash of heavy cream, other raw veggies dipped in home made ranch.
Lunch: Chicken salad (home made everything, even the mayonnaise), lettuce salad with balsamic vinegar..........
Supper: Meat (Steak, chicken, shrimp, pork steaks, or some type of fish) with veggies (green beans, collard greens, spinach, kale, spaghetti squash, zucchini, steamed broccoli, cauliflower, etc)
I ask one thing....................Look at Low Carbing as a Lifestyle Change. If you can not commit to it being a Total Lifestyle Transformation, then you might want to reconsider. Most people can't or won't make that committment.
If you do decide to embark on this Lifestyle, your body will gladly Thank You.
Feel free to PM me.............
I agree, not everyone does well with artificial sweeteners, but it's also important to not go overboard with it if you do use it!
July - I've heard of almond butter, but never tried it... Do you go for that over peanut butter? Is it better for you nutritionally? Taste wise, how does is stack up? Also, I'm a HUGE ranch girl and it's the one thing I can't and won't give up! You say you make your own - how? Is it totally carb free? :laugh:
I don't eat peanuts or peanut butter since moving from Atkins over to Primal Blue Print. Peanuts are not nuts, but legumes and on Primal Blue Print we don't eat beans or legumes.
I actually like Almond Butter better than peanut butter. Macadamia nut butter is even better, but way expensive. Something I buy for an occasional treat..............
I make my own mayonnaise and Ranch Dressings.................I will post recipes. I make them myself so I can avoid the chemicals and added sugar that is in those products.
I'll look for almond butter during my next grocery trip. Is there a particular brand that you find to be best?
Please let me know when you post the recipes! I really look forward to them. Thanks for sharing! :flowerforyou:
Do you have a Trader Joe's? I just get their brand of Almond or Macadamia nut butter.
I posted the recipes!!!0 -
I actually buy almond butter from whole foods fresh!! I have even made cookies from a clean eating magazine with the almond butter and they were great! It is expensive though!0
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July,
Thank you very much for your response. I am going to look up the Primal Blue Print you suggested & the ccokbook. I am not opposed to this being a lifestyle change - I guess I just need to learn more about and how my body reacts to it. Thanks for all the great advice and a sample of your dairy - that really helps.
Your quite welcome!!!
Marksdailyapple.com is the website for Primal Blue Print.
The key to having your body react favorably to the new way your eating is to make sure you eat plenty of fats and proteins to keep you full and satisfied. Veggies give you lots of energy.
Drink lots of water.
Be prepared when you first start to detox and may have headaches, muscle aches and just feel blah...........that is your body ridding itself of the toxins and sugar addiction.
At about day 3-5 you will get a burst of energy and you will be rarring to go. LOL.
Be prepared for some side effects too.............Are you ready for them?
More Energy
Better Sleep
Wake up Refreshed
Not Hungry
Don't have to count calories
These are just to name a few!!!0 -
I actually buy almond butter from whole foods fresh!! I have even made cookies from a clean eating magazine with the almond butter and they were great! It is expensive though!
Ok, I have a Whole Foods close to me, I will have to check it out. I have never been in Whole Foods. I always go to Trader joes because I was told Whole Foods is way expensive.0 -
I eat a somewhat low carb diet. I do eat fruit, vegetables (limit starchy vegetables to no more than 3 times a week) i eat only whole wheat or whole grains, oatmeal, corn tortillas, brown rice and lundberg brown rice crackers, (no more than a total of 2-3 servings for the day) If I eat a whole wheat double fiber muffin for breakfast I will typically not eat any grains for either lunch or dinner. I do not eat white flour products, white sugar, and very limited artificial sweeteners. I eat low fat protein like chicken breast or fish or (93/7 hamburger on rare occasions) and legumes. I eat eggs two times a week and I only consume low fat or no fat dairy products. I try and stay at 1200 calories if I don't exercise or more on the days I workout (I try and eat at least 1/2 of my calories burned and sometimes I eat them all. I eat almonds daily (1/2 oz) . 0
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To me Whole Foods is fairly pricey...Trader Joe's is much better price wise, but WF has a bigger selection! Unfortunately for me they are both located right next to each other in a very inconvenient area so I don't go to either one very often...maybe I'll make a special trip!
I'm looking forward to trying out the almond butter! I didn't even know there was such a thing as macadamia nut butter!
July - thanks for the recipes! The ranch looks smashing! But what about storage? Do you just keep it covered in a bowl until it's empty? My fridge is just kinda tiny :grumble: ...so I'm thinking of another way to store it and how long it would last...0 -
I eat a somewhat low carb diet. I do eat fruit, vegetables (limit starchy vegetables to no more than 3 times a week) i eat only whole wheat or whole grains, oatmeal, corn tortillas, brown rice and lundberg brown rice crackers, (no more than a total of 2-3 servings for the day) If I eat a whole wheat double fiber muffin for breakfast I will typically not eat any grains for either lunch or dinner. I do not eat white flour products, white sugar, and very limited artificial sweeteners. I eat low fat protein like chicken breast or fish or (93/7 hamburger on rare occasions) and legumes. I eat eggs two times a week and I only consume low fat or no fat dairy products. I try and stay at 1200 calories if I don't exercise or more on the days I workout (I try and eat at least 1/2 of my calories burned and sometimes I eat them all. I eat almonds daily (1/2 oz) .
Yay for almonds! :drinker: They are such an awesome snack!0 -
To me Whole Foods is fairly pricey...Trader Joe's is much better price wise, but WF has a bigger selection! Unfortunately for me they are both located right next to each other in a very inconvenient area so I don't go to either one very often...maybe I'll make a special trip!
I'm looking forward to trying out the almond butter! I didn't even know there was such a thing as macadamia nut butter!
July - thanks for the recipes! The ranch looks smashing! But what about storage? Do you just keep it covered in a bowl until it's empty? My fridge is just kinda tiny :grumble: ...so I'm thinking of another way to store it and how long it would last...
The ranch will last about 3 weeks............I was keeping it in a rubber maid type container. I went to the Dollar Tree and bought some of those mustard / ketchup clear squirt bottles and keep it in there now. Just wash and rinse when it is empty and then make more and fill it up again...............
My hubby and I even made our own ketchup. It is not thick as Heinz, but my husband like the home made flavor better. 0 -
I really wish I had a Traders Joe near me - but I don't - I have two whole foods though! I have been to Trader Joe's in Chicago on vacation - it was great - alot like Whole Foods - I think WF is bigger and more expensive but that's just on my limited experieince.0
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July - awesome idea on storage! I will hopefully be out near a DT in the next week and will hopefully be able to find one for the ranch.
Lobster - they're both similar but different stores. WF definitely has a much bigger selection, hands down but when it comes to prices, I think TJ wins. Personally, I've always like TJ better...but I do occasionally go to WF for some things. Can't be loyal to any one place! 0 -
We are going strawberry picking tomorrow!!!! And its an organic farm too.............
http://www.ofallonstrawberries.com/photospage.html0 -
I go blueberry picking in the fall - sounds like a lot of fun!!!0
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*drools* I really wish that there was blueberry or strawberry picking around me!! That would be wonderful! I can't wait for my next couple of fruit free weeks to be up! I'm really craving some strawberries, cantaloupe and peaches!
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So, no fruit during phase 1, whether it is South Beach , Atkins or some form of low carb. Then slowly introduce fruit, mainly berries back in my diet. That might be where my struggle will be - I eat alot of fruit. But that also might be my problem. I don't eat white rice, potatoes and high processed foods, pastries and stuff. I stick to whole grains, real rolled oats and sweet potatoes. I will just have to learn a different way. Thanks for all the great input guys!!!!0
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*drools* I really wish that there was blueberry or strawberry picking around me!! That would be wonderful! I can't wait for my next couple of fruit free weeks to be up! I'm really craving some strawberries, cantaloupe and peaches!
I am living in an area that gives me the best of all worlds!!!
I live in a rural area about 20 minutes east of St Louis..........
So, I work in the City and go home to the country.
Where I live is a "country" type area, but within 5-7 miles driving distance, I have 2 Wal-marts, Targets, host of grocery stores all close to me. Not to mention a huge shopping mall!!!0 -
So, no fruit during phase 1, whether it is South Beach , Atkins or some form of low carb. Then slowly introduce fruit, mainly berries back in my diet. That might be where my struggle will be - I eat alot of fruit. But that also might be my problem. I don't eat white rice, potatoes and high processed foods, pastries and stuff. I stick to whole grains, real rolled oats and sweet potatoes. I will just have to learn a different way. Thanks for all the great input guys!!!!
I can't speak for South Beach, but during induction of Atkins...no fruit. It sucks. Plain and simple and it's crazy tough. You eat a LOT of protein and a LOT of fiber and LOT of green leafy veggies. Here's the link to what according to Atkins is acceptable during Phase 1: http://www.atkins.com/Program/Phase1/WhatYouCanEatinthisPhase.aspx
This is why I know I pesonally stress that the Atkins way is NOT for everyone. Giving up bread and pasta is kinda hard...but fruit?! That's worse! I didn't touch it for months...then went back on...and have been off of it for...a week and a half now. I think I'll stick on induction for a full month or so and then start to add my fruits back in slowly. 0 -
So, no fruit during phase 1, whether it is South Beach , Atkins or some form of low carb. Then slowly introduce fruit, mainly berries back in my diet. That might be where my struggle will be - I eat alot of fruit. But that also might be my problem. I don't eat white rice, potatoes and high processed foods, pastries and stuff. I stick to whole grains, real rolled oats and sweet potatoes. I will just have to learn a different way. Thanks for all the great input guys!!!!
I can't speak for South Beach, but during induction of Atkins...no fruit. It sucks. Plain and simple and it's crazy tough. You eat a LOT of protein and a LOT of fiber and LOT of green leafy veggies. Here's the link to what according to Atkins is acceptable during Phase 1: http://www.atkins.com/Program/Phase1/WhatYouCanEatinthisPhase.aspx
This is why I know I pesonally stress that the Atkins way is NOT for everyone. Giving up bread and pasta is kinda hard...but fruit?! That's worse! I didn't touch it for months...then went back on...and have been off of it for...a week and a half now. I think I'll stick on induction for a full month or so and then start to add my fruits back in slowly.
South Beach is actually a low fat twist on Atkins..............
The main 2 differences between Atkins and South Beach...........
Atkins has 4 phases and South Beach has 3 phases (South Beach Phase 2 is Atkins Phases 2 and 3 combined)
Atkins is moderate fats (focusing on natural fats) and South Beach is low fat
Sayers_girl - I had started adding in apples, berries, melons and grapefruit right after I completed induction. Those fruits don't cause me cravings and they don't stop my weight loss...............
But I also know there is a reason (scientifically) why Dr. Atkins added back in all foods the way he did............The carb ladder is based on the Glycemic index and you notice as you add in the higher carb foods the more it goes up on the GI chart.
Just an FYI............I would highly recommend the 2002 edition of Atkins Nutritional Approach if you are considering Atkins in the very least...........I say that because that was the very last book that Dr. Atkins had written himself. The new book that just came out a few months ago was "tweaked" by the Atkins Nutritionals People...0 -
July - I'm going through a self imposed induction again because I had hit a plateau in my weight loss. I couldn't figure what I was doing wrong. I still wasn't eating bad carbs, I almost never do. I was working out, feeling great etc. So I started logging my foods for a week, then went back to the Atkins manual...and realized I was eating a LOT of fruit (ok, healthy for me) but since I'm still a ways away from my goal weight, I had put my body into maintenance mode! I had found the number of carbs I could eat daily and maintain my current weight as opposed to losing! :laugh: Silly me! So for me, cutting the fruits isn't necessarily a sugar thing, it's just relearning if you know what I mean. 0
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July - I'm going through a self imposed induction again because I had hit a plateau in my weight loss. I couldn't figure what I was doing wrong. I still wasn't eating bad carbs, I almost never do. I was working out, feeling great etc. So I started logging my foods for a week, then went back to the Atkins manual...and realized I was eating a LOT of fruit (ok, healthy for me) but since I'm still a ways away from my goal weight, I had put my body into maintenance mode! I had found the number of carbs I could eat daily and maintain my current weight as opposed to losing! :laugh: Silly me! So for me, cutting the fruits isn't necessarily a sugar thing, it's just relearning if you know what I mean.
Yep, I know exactly what you mean!! That is what it is intended to do..............teach you how to lose the weight and then be able to keep it off!!! Wooo Hoooo, You Go.0 -
I did a very low carb diet about two years ago and I lost about 70lbs in 4 months, however, I got kidney stones because of how extreme I was and had to have surgery to remove the stones and a stint put in... long story short I stopped that lifestyle and gained all my weight back plus a good 30lbs.
I would diff. cut back on carbs but I wouldn't go as extreme as Atkins. You will loose a lot of weight, but most people will gain it back plus some as soon as they stop.0
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