LOW CARB diet

Hello all,

I need help with planning a low carb diet as I can''t even imagine a meal with out bread/rice/potatoes. How you all get full on low card diet? Any ideas on what's up with me and how to train my body to get full already with other stuff? Ideas on low card meals?

Thanks in advance,

A

What have you got it set to? And why?

I didn't set it myself...I don't think. I just signed up on MFP with my current weight and ideal goal.Will look into it further, my be I messed up on sth.

protein and healthy fats take the place of carbs in a LC lifestyle. Eat fat to stay satieted (avocados, coconut oil, etc) in the place of carbs.

protein and healthy fats take the place of carbs in a LC lifestyle. Eat fat to stay satieted (avocados, coconut oil, etc) in the place of carbs.

This!! I eat animal fats and coconut oil to get full and stay full. Vegetables help to fill you up and keep you full also.

So, include ample fats (animal fats, coconut oil, nuts, avocados, maybe add some olive oil). Snack on fresh, raw veggies - if you can have dairy products then get some sour cream and make yourself a decandent ranch dip. I have some recipes.........

Drink lots of water, herbal and green teas. Black coffee.

The best thing that also helps me out is to stay away from added sugar and artificial sweeteners. They cause great hunger in me.

All of these things sound great but I would be careful taking in animal fat as a way to get nutrition.
Based on a 2000 daily caloric intake you should only consume 20 grams of saturated fats. If you constantly are going over your bodys need for saturated fats the liver can no longer clean the blood of the saturated fats causing clogged arteries over time. Butterfat foods such as sour cream, ice cream, milk....ect should be monitored and taken in moderation
ex: sour cream has 14 grams of butter fat per 4oz serving thats only 6 grams short of an average daily intake

GREAT video about effects of animal fat
http://www.therealfoodchannel.com/page/18.html

protein and healthy fats take the place of carbs in a LC lifestyle. Eat fat to stay satieted (avocados, coconut oil, etc) in the place of carbs.

This!! I eat animal fats and coconut oil to get full and stay full. Vegetables help to fill you up and keep you full also.

So, include ample fats (animal fats, coconut oil, nuts, avocados, maybe add some olive oil). Snack on fresh, raw veggies - if you can have dairy products then get some sour cream and make yourself a decandent ranch dip. I have some recipes.........

Drink lots of water, herbal and green teas. Black coffee.

The best thing that also helps me out is to stay away from added sugar and artificial sweeteners. They cause great hunger in me.

All of these things sound great but I would be careful taking in animal fat as a way to get nutrition.
Based on a 2000 daily caloric intake you should only consume 20 grams of saturated fats. If you constantly are going over your bodys need for saturated fats the liver can no longer clean the blood of the saturated fats causing clogged arteries over time. Butterfat foods such as sour cream, ice cream, milk....ect should be monitored and taken in moderation
ex: sour cream has 14 grams of butter fat per 4oz serving thats only 6 grams short of an average daily intake

GREAT video about effects of animal fat
http://www.therealfoodchannel.com/page/18.html

There is no evidence that saturated fats are bad for us and they are natural occurring. There is no evidence that saturated fats cause heart disease and quite the contrary, heart disease is caused from chronic inflammation.

I have almost completely cut out dairy products and use a bit of butter from time to time, but most of my saturated fat comes from animal fats (like coconut oil, chicken skin and fat on my steak, etc). I may also eat some full fat greek yogurt on occasion. I don't like the extra mucus, phlegm and yuck that dairy causes me to have. I also have far less seasonal allergy symptoms since cutting out most dairy products. I am not a cheese lover either, so I don't have it very often.

Here is some reading I have done in regards to saturated fats...........

http://trusted.md/blog/vreni_gurd/2007/04/06/saturated_fat_the_misunderstood_nutrient#axzz0zknkn0yT

http://www.mnwelldir.org/docs/nutrition/saturated_fat.htm

http://www.preventionisbest.com/site/saturatedfat.html

http://www.health-report.co.uk/saturated_fats_health_benefits.htm

I apoligize since this is much longer than what i first intended. I watered the biochemical science down so hopefully it is easy to understand. But first I'd say you need to ask yourself what your goals are. Are you trying to just drop weight or are you trying to drop weight and trim/tone up which seems to be what most people want to do. If someone was on a 2000 cal diet and ate 70% fats, I would not be surprised if they lost weight. But what are they actually loosing? Fat? Muscle? The correct answer is some of both but more of one than the other.
Your body does not run on glucose but runs on a molecule (i'm sure you've heard of it) called adenosine triphosphate (ATP). In fact almost all animal life on earth requires ATP to live, they just have different ways of converting molecules to get to ATP. Your heart (can use other molecules if need be), brain (only uses ATP), liver, stomach, and all skeletal muscle require ATP to get anything done. Without ATP, you would have a very very hard time doing anything. In the simplest form, your body gets energy from ATP by breaking one of the phosphate bonds off the ATP molecule resulting in adenosine diphoshate (ADP) and energy. Your body now needs energy from another source to re-attach this phosphate back to the ADP to create ATP. It gets this energy from....glucose ( not fat, not protein). You might be asking yourself why your body doesn't keep large stores of ATP avaible, but in reality a molecule of ATP is much much heavier than a glucose molecule and it becomes cost effective to store ATP in large amounts.

The number one source of glucose is....carbs! Either from glycogen (stored glucose in animal tissue, also present in human muscle tissue and the liver) or plant sources, carbohydrates are the perferred choice of your body to get glucose. You can get glucose from other sources. There is very little glucose to be found in any type of muscle tissue that we consume especailly when you compare it to starches in plants. You can create glucose in your body though by converting other substances together that result in glucose (gluconeogenesis) but come with an abundance in other waste products that are harmful to the body if they are not removed through the kidneys.

When you dont take in enough carbs to create glucose, your body will break down fat tissue that you have either just consumed or have stored AND muscle tissue to create glucose that it can use. This protein (which is actually a specific number of amino acids) comes from only one place, your body's skeletal muscles. Muscle weighs more than fat, so as your body breaks down its own muscle tissue, your bathroom scale will report a drop in weight. BUT you will not tone up and you will probably become more flabby than you were before since your body fat percentage has actually gone up!

Someone may argue that if you are taking in animal proteins with the fats, then your body won't break down its own muscle because you are supplying the amino acids you need with the fat you are eating. That does sound correct doesn't it, but in fact it is not. Your body can not store protein or amino acids. It just doesn't work. So while the protein that you just ate is in your body you could in fact create glucose without breaking down any tissue of your own. But this "surplus" of protein in your body will not last for very long and before you know it you will once again be breaking down your own tissue for protein. Don't forget that your body also needs protein every day for maintance and repair so now your body is fighting itself to use protein for energy and to use it for body functions and repairs. Your body can also only absorb so much protein at a time, so eating a 10 oz sirlion steak, which usually has around 70-80 grams of protein, doesn't mean you are abosbing all that protein.

If you want to diet and loose weight you need to maintain a balanced diet of carbs, protein, and fats. Saturated fats (besides trans fats) are the worest for your body and there is not a single health instiution in america that does not agree with this. They need to be severly limited. They do play a role in your body by serving to help create needed hormones for body developement, but eating a diet in over 30% saturated fat is a very bad idea. Just because something is naturally occuring does not mean its good for the body. Intstead eat a diet with poly and mono saturated fats, coming from fish oils, flax seed oil, and other plant oils. Your proteins should come from lean sources and should be eaten in small amounts throughout the day. Fish is a great source since it provides almost no saturated fat and is a greate source of mono and poly saturated fat (be careful for mercury). Your carbs should be consumed throughout the day but the largest consumption of carbs should occur in the first 2 meals of the day (breakfest and lunch). When you wake your blood sugar is extremely low. Your liver has slowly been releasing glucose into the blood for your organs to use. This means that most of the carbs you eat in the morning will be used to restock the glycogen stores in your liver and muscle, not stored as fat. BUT what most people do is eat large amounts of carbs throughout the day. If you body doesn't need these carbs they are stored as fat. To help curb hunger and to get vital vitamins, phytochemicals, and minerals, you should eat 8 to 10 servings of fruits and veggies everyday.

Having an exercise in your life also helps out but nutrition is the most important. I hope this helps, I am 6'8" and eat around 3200 cals a day on non workout days and around 4000 cals on workout days. I split my meals up into around 6 meals a day, each consiting from 600-900 cals depending if I am including a workout that day or not. I used to get extremely hungry but since I stared including 2 to 3 servings of fruits and vegetables with every meal, my hunger stays at bay longer. Protein shakes also help. Since I have started dieting in this fashion I have dropped my body fat % by roughly 1 percent and gained 2 lbs of muscle to my overal weight in a month. If you want lasting results they are going to come slowly. Fad diets usually dont work. But stick with it and in a year you will be transformed.