High veggie Low carb

JBROC5
JBROC5 Posts: 37 Member
edited November 13 in Food and Nutrition
Hi ya'll,
Food seems to be the long pole in my tent so to speak. I like to work out, but it doesn't help when I eat like I eat......sooooo I need to mend my dietary ways. I had a friend use Atkins and drop 100+ lbs, so I thought I would try low carb. I don't want to eat bars or shakes. Does anyone have a good low carb high veggie diet plan? Or maybe a website or other resource? I have already cut out refined sugar, but I can see that I still eat a pretty high carb, high fat diet- even without my sugar fix. Any ideas would be helpful. Thanks everyone!

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    you realize that vegetables have carbs in them right…?
  • JBROC5
    JBROC5 Posts: 37 Member
    Course I do, but some have a lower number of carbs than others like spinach vs corn wich is also super starchy. I got all that. But making it practical. I want to eat lots of veggies - not just meat all the time.
  • itsclobberintime
    itsclobberintime Posts: 164 Member
    Well, if low carb is what you are set on doing, perhaps search for a group on here that is dedicated to low carb eating? They would have a better collection of information for you and likely some lists of foods/veggies that will fit into this choice.
  • HeySwoleSister
    HeySwoleSister Posts: 1,938 Member
    I'm not sure your reasoning on choosing low carb is going to hold up for you. You need to put together an eating plain that reflects the way you want to eat for the rest of your life.. If you don't have a medical motivation and your food preferences don't tend to be low carb, you are setting yourself up to lose some water weight, and then get frustrated and go back to overeating.

    Are you logging your food here and sticking to your calorie goals?
  • RodaRose
    RodaRose Posts: 9,562 Member
    When you cut down carbs, you have to increase your protein and fat.
    Eat lots of frozen, fresh, or canned veggies: broccoli, swiss chard, kale, spinach, romaine, cabbage, mushrooms, asparagus, avocados, okra, cauliflower, bell peppers, snow peas, eggplant, zucchini, yellow squash, winter squash, brussels sprouts, cucumbers, green beans.
    Eat this: beef, pork, chicken, fish, eggs, dairy, nuts, beans, seeds.
    For more oil: eat salmon, tuna, sardines, full fat cheese, whole milk, butter, olive oil, sour cream,
    Limit this: bread, pasta, pizza, rice, corn, potatoes, cereal, fruit, popcorn.
  • JBROC5
    JBROC5 Posts: 37 Member
    I just started. I agree that whatever I do has to be for life not a quick fix. I knew I had to cut out refined sugar because that is a very real problem area for me. So I did that. I am truly wanting to become much healthier in my eating habits. I turned to low carb simply because one friend had so much success, and another friend was told to go low carb from her doctor. That was my motivation. I have no required dietary restrictions.
  • JBROC5
    JBROC5 Posts: 37 Member
    Thanks RodaRose. Do you know what a good ratio would be for MFP. I think I plugged in 40:40:20 or something like that.
  • yarwell
    yarwell Posts: 10,477 Member
    Atkins.com has an example menu plan and food lists for 4 phases, you can ignore the bars and shakes. If you're low carbing then 5 or 10% carbs is about right, 25 or 30% protein and fats the rest.
  • marm1962
    marm1962 Posts: 950 Member
    I make this myself and it actually tastes pretty good. The nice thing about it is if there is a veggie you don't like you can replace it with another, just don't forget to redo the nutritional data to reflect your changes. You can also add other spices too. I don't use cups for measurements because it's harder to get the measurements right with veggies, but this makes a very large batch that you can keep in the fridge and heat up in the microwave. Use what ever meat you want to also.

    Cabbage Soup

    1 tbsp Coconut Oil
    1 tbsp Olive Oil
    1.71 g Celery
    4.37 g Carrots - Raw
    664 g Cut Green Beans - Canned
    5.47 g Squash - Summer, all varieties, raw
    4.01 g Spinach - Canned, drained solids
    2.32 g Mushrooms - Raw
    10.28 g Cabbage - Raw
    2.14 g Onions - Raw
    2.44 g Peppers - Sweet, green, raw
    1 tbsp(s) Spices - Oregano, dried
    1 tbsp Spices - Garlic powder
    1 tbsp, leaves Spices - Basil, dried
    1 tbsp Chives - Freeze-dried
    2 tsp(s) Spices - Pepper, black
    8 cups 33% Less Sodium Chicken Broth-Swanson
    12 1.0 oz Turkey Breast
    Honeysuckle White Fresh Bone In Breast
    8 1.0 cup (8 fl oz) Water
    Serving size - 1 Cup
    Servings per batch made - 24
    Nutritional Data per Serving:
    Calories - 77
    Carbs - 9
    Fat - 2
    Protien - 6
    Fiber - 3
    Calcium - 7
    Sugar - 5
    Saturated Fat - 1
    Cholesterol - 9
    Sodium - 308
    Iron - 8
  • RodaRose
    RodaRose Posts: 9,562 Member
    JBROC5 wrote: »
    Thanks RodaRose. Do you know what a good ratio would be for MFP. I think I plugged in 40:40:20 or something like that.
    I am mostly vegetarian right now so my protein comes from beans -- they have plenty of carbs. And I am not 100 percent sure about working with the settings thing.

    Yes, that is what I am thinking that you might like to try for a week or two. <3
    40% protein 40% fat 20% carbs. (*)
    Or try the suggestion upthread of 30% protein 60% fat 10% carbs (or some variation in between.)
  • JBROC5
    JBROC5 Posts: 37 Member
    Thanks so much everyone. I am very new to this, so I am grateful for all your ideas and input.
  • Hollywood_Porky
    Hollywood_Porky Posts: 491 Member
    RodaRose wrote: »
    When you cut down carbs, you have to increase your protein and fat.
    Eat lots of frozen, fresh, or canned veggies: broccoli, swiss chard, kale, spinach, romaine, cabbage, mushrooms, asparagus, avocados, okra, cauliflower, bell peppers, snow peas, eggplant, zucchini, yellow squash, winter squash, brussels sprouts, cucumbers, green beans.
    Eat this: beef, pork, chicken, fish, eggs, dairy, nuts, beans, seeds.
    For more oil: eat salmon, tuna, sardines, full fat cheese, whole milk, butter, olive oil, sour cream,
    Limit this: bread, pasta, pizza, rice, corn, potatoes, cereal, fruit, popcorn.

    This plus get Chia and Flax. Add them to your meals, they add fiber and omega 3s. They will make you feel fuller - Chia especially - it's a thickening agent that can be used in smoothies. Use just 1 Tbsp or 1 tsp to start, don't over do it - it's incredible fiber.

    Flax calorie for calorie has some of the best and highest good fat content on the planet. Powerful stuff. 2 Tbsps ground flax in any meal or smoothie to start.
  • Hollywood_Porky
    Hollywood_Porky Posts: 491 Member
    RodaRose wrote: »
    JBROC5 wrote: »
    Thanks RodaRose. Do you know what a good ratio would be for MFP. I think I plugged in 40:40:20 or something like that.
    I am mostly vegetarian right now so my protein comes from beans -- they have plenty of carbs. And I am not 100 percent sure about working with the settings thing.

    Yes, that is what I am thinking that you might like to try for a week or two. <3
    40% protein 40% fat 20% carbs. (*)
    Or try the suggestion upthread of 30% protein 60% fat 10% carbs (or some variation in between.)

    Great suggestions.
  • DebzNuDa
    DebzNuDa Posts: 252 Member
    Just a easy and (what I consider) a yummy treat instead mashed potato is:

    1 serving

    2 cups steamed, frozen cauliflower
    30 ml (approx. 2 tbsp.) Land O Lake Fat Free Half and Half
    Salt and pepper, to taste

    Once the cauliflower is steamed, strain then let the pan dry out for a couple of minutes to get water out. I then mash, mash, mash. Add the Half and Half and salt/pepper.

    This is so rich tasting and has only 14 grams of carbs. I know this is only one little recipe but I have a terrible problem keeping my carbs down and my protein and fiber up.

    Calories 70
    Carbs 14 g
    Fat 1 g
    Protein 5 g
    Sodium 90 mg
    Fiber 5g


    So happy, btw. I bet my Fiber (and over) for the first time in for....... well, EVER (LOL).
  • JBROC5
    JBROC5 Posts: 37 Member
    tedboosalis7 wrote: »
    RodaRose wrote: »
    When you cut down carbs, you have to increase your protein and fat.
    Eat lots of frozen, fresh, or canned veggies: broccoli, swiss chard, kale, spinach, romaine, cabbage, mushrooms, asparagus, avocados, okra, cauliflower, bell peppers, snow peas, eggplant, zucchini, yellow squash, winter squash, brussels sprouts, cucumbers, green beans.
    Eat this: beef, pork, chicken, fish, eggs, dairy, nuts, beans, seeds.
    For more oil: eat salmon, tuna, sardines, full fat cheese, whole milk, butter, olive oil, sour cream,
    Limit this: bread, pasta, pizza, rice, corn, potatoes, cereal, fruit, popcorn.

    This plus get Chia and Flax. Add them to your meals, they add fiber and omega 3s. They will make you feel fuller - Chia especially - it's a thickening agent that can be used in smoothies. Use just 1 Tbsp or 1 tsp to start, don't over do it - it's incredible fiber.

    Flax calorie for calorie has some of the best and highest good fat content on the planet. Powerful stuff. 2 Tbsps ground flax in any meal or smoothie to start.

    Thanks for the tips. I know both chia and flax are supposed to have great Heath benefits as well. I might try some in yogurt- might make it gritty, but it might be alright.
  • JBROC5
    JBROC5 Posts: 37 Member
    itsclobberintime wrote: »
    Well, if low carb is what you are set on doing, perhaps search for a group on here that is dedicated to low carb eating? They would have a better collection of information for you and likely some lists of foods/veggies that will fit into this choice.

    Thanks, I didn't even know about the forums since I really just started !
  • nill4me
    nill4me Posts: 682 Member
    Get a book called The Art and Science of Low Carbohydrate Living.
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