10 week plan-Need advice
carimiller7391
Posts: 1,091 Member
Good day everyone.....Hope all are well on this hot sticky day in the northeast!!!
I plan on starting this tomorrow 06.24.2015. My plan is to cut down/out foods that are carb heavy each week until I reach 20g carbs per day at week 7. Week 8-10 are just tweaking my plan. Could someone please tell me if I am on the right track here?
wk1: 75g carbs: Cut out sugar (refined). natural ok this week
wk2: 65g carbs: more low carb fruits, wean off high sugar fruits
wk3: 55g carbs: more low carb veggies, wean off higher carb veggies... Add in sodium, potassium and magnesium as carbs under 60g.
wk4: 45g carbs: cut out breads, pastas, rice
wk5: 35g carbs: add more meats
wk6: 25g carbs: cut out potatoes and root veggies
wk7: 20g carbs: NO processed foods/meats
wk8: cut out dairy
wk9: add more recipes to the mix so I don't get bored.
wk10: enjoy keto and a better life
I plan on starting this tomorrow 06.24.2015. My plan is to cut down/out foods that are carb heavy each week until I reach 20g carbs per day at week 7. Week 8-10 are just tweaking my plan. Could someone please tell me if I am on the right track here?
wk1: 75g carbs: Cut out sugar (refined). natural ok this week
wk2: 65g carbs: more low carb fruits, wean off high sugar fruits
wk3: 55g carbs: more low carb veggies, wean off higher carb veggies... Add in sodium, potassium and magnesium as carbs under 60g.
wk4: 45g carbs: cut out breads, pastas, rice
wk5: 35g carbs: add more meats
wk6: 25g carbs: cut out potatoes and root veggies
wk7: 20g carbs: NO processed foods/meats
wk8: cut out dairy
wk9: add more recipes to the mix so I don't get bored.
wk10: enjoy keto and a better life
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Replies
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I think you will need to cut out breads, pastas, rice, potatoes and root veggies a little earlier than you foresee to allow you to remain under your carb limits, particularly if you are wanting to eat your fibrous veggies. Those starchy foods have huge carb counts for very small portions. I found it easier to give up the starchy carbs earlier rather than later, to try to limit cravings etc.
I feel better than ever today, after a very difficult adjustment. I really do think its worth the effort. Well done for taking the 1st steps. I bet you'll do great.0 -
CoconuttyMummy wrote: »I think you will need to cut out breads, pastas, rice, potatoes and root veggies a little earlier than you foresee to allow you to remain under your carb limits, particularly if you are wanting to eat your fibrous veggies. Those starchy foods have huge carb counts for very small portions. I found it easier to give up the starchy carbs earlier rather than later, to try to limit cravings etc.
I feel better than ever today, after a very difficult adjustment. I really do think its worth the effort. Well done for taking the 1st steps. I bet you'll do great.
Agreed. I'd cut out the breads/pastas by week 2. Cutting out bread was what made all the difference for me when I was first trying to drop carbs.0 -
Agreed. Specifically I would swap weeks 4-6 with weeks 1- 3.
wk1: 75g carbs: cut out breads, pastas, rice
wk2: 65g carbs: Cut out sugar (refined). natural ok this week
wk3: 55g carbs: cut out potatoes and root veggies... Add in sodium, potassium and magnesium as carbs under 60g.
wk4: 45g carbs: more low carb fruits, wean off high sugar fruits
wk5: 35g carbs: add more meats
wk6: 25g carbs: more low carb veggies, wean off higher carb veggies
wk7: 20g carbs: NO processed foods/meats
wk8: cut out dairy (I would call this cut down dairy - most people don't have to cut out butter, and I had cheese today with no lactose, so it depends on the reason here)
wk9: add more recipes to the mix so I don't get bored.
wk10: enjoy keto and a better life
Maybe something like this makes more sense as a carb progression to me. As I looked at it, this is because:
Carbs, high to low:
Breads, pastas, rice
Sugar
Starchy veggies and higher sugar fruits are about the same (could swap these weeks) (personally, I respond worse to fruits than starchy veg, so I would drop fruits first if it were me, but this is you...)
More meats means more other things can be dropped
Veggies
Processing stuff
Dairy- some react, some don't. I might watch portions, but unless you react, you may not need to cut this out completely.
I think one major thing I would say is look at this kind of like the Couch to 5K program. Any week you don't feel confident in, stop and repeat the week until you feel you have it down. Knowing your struggles, this does seem a bit aggressive, but it also might be just what you need.
This might take you 5 weeks, this might take your planned 10 weeks, and it might take you 20+ weeks. As long as you are progressing, I wouldn't worry about the timetable.
Also, any time you start reducing and cutting things, you'll want to get creative with recipes. So for me, weeks 9 and 10 are really in the background of every other week as well...0 -
Don't forget to increase the healthy fat intake. Focus on natural fats like butter, coconut oil, olive oil, saturated meat fats like bacon fat, lard. It might mean swapping out milk for heavy whipping cream. And get rid of low fat products which often have more sugar.0
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Agree 110% with @KnitOrMiss, great advice.
Like @Kitnthecat said, don't forget the healthy fats. I include avocados in that list-- they have some carbs but lots of fiber and LOTS of healthy fats! Olives themselves are a great source of fat, and have saved me as a snack that's easily found when traveling.
I am avoiding dairy for now, too. I find substituting coconut cream (the thick fatty part of a can of coconut milk) works for dairy-containing recipes or cream in coffee etc. And as someone who's on a pretty strict elimination diet, focus on what you CAN eat rather than all you can't eat!0 -
Good morning everyone!!!
@coconuttymummy thanks for the input/suggestion. I'm tweaking the plan based on @knitormiss' suggestions.
@dragonwolf I had RNY and cannot have bread or tolerate pasta well, so to me those are easy drops. Thanks for the input/idea.
@knitormiss I tweaked my plan based on your suggestions. As always, thank you so much for your input. I'm sitting here re-writing the plan in my notebook as I have time between calls.
@kitnthecat adding in the fat is going to be the hard part for me. I'm still in the mindset fat=bad. I'm slowly changing that though.
@cheesy567 thanks for the idea of olives as a snack. I'm not truly looking at this WOE as a diet, but a journey to better health, mind, body and soul.0 -
I love your plan and I wish you the best of luck! Just want to add to what Knitormiss posted about not tying yourself to the time table, but rather the actual plan. Weight loss is not linear, just like life. You have your goals set and you can get there, but the timetable that actually works may be a lot different from the one you've laid out. Which is just fine as long as you are staying on track. Good luck!!0
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Thanks @DAM5412 .0
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Cari, what a great plan!
One step that really helped me was to make sure my pantry was stocked with some basics like coconut oil, almond flour, organic/unsweetened coconut, etc. Maybe someone in the group can provide a link to a more comprehensive shopping list?
Also, where do the high protein grains like quinoa fit in, or do you all just avoid them? I'm more of a modified lchfmp-er but have DEFINITELY been successful in learning what carbs trigger me, what I have to avoid for life, and what foods nourish and sustain me. Roasting some turmeric cauliflower today... yum!!!
K.0 -
You're allergic to coconuts, right? Will you be able to use cocoa butter and/or butter for many things?0
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Carly, coconut flakes for some reason make me swell, but any other coconut works. Go figure. I bought coconut oil(??) over the weekend to try some of the fat bombs you sent me links to. Here's hoping they work. I'm really trying to stay away from sweets and focus on non sweet foods for right now and chew LOTS of gum instead of reaching for sweets.0
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carimiller7391 wrote: »Carly, coconut flakes for some reason make me swell, but any other coconut works. Go figure. I bought coconut oil(??) over the weekend to try some of the fat bombs you sent me links to. Here's hoping they work. I'm really trying to stay away from sweets and focus on non sweet foods for right now and chew LOTS of gum instead of reaching for sweets.
Perhaps it's not the coconut itself, then? It could be an additive the manufacturer added to keep it from clumping (especially if you can do something like coconut manna/butter, fresh coconut, or anything else that still contains the pulp). Might be worth looking into.carimiller7391 wrote: »@kitnthecat adding in the fat is going to be the hard part for me. I'm still in the mindset fat=bad. I'm slowly changing that though.
If you're like me and inundate yourself with information in order to change mindset, check out the videos and stuff in the Launch Pad. There are several that show that the whole "fat=bad" thing was political and in no way scientific, and that show that the science illustrates that fat=good. It might be useful to pick them up and listen to them on your commute or watch them when you have some free time, to help undo the old programming.
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@Dragonwolf thanks for the idea of it being an additive. Never considered that. Also, I've looked thru, read, listened to the launch pad. I'm trying very hard to reset my thinking to be fat=good. It's a slow process, but I did not remove some of the fat from my meat last night and found it was AWESOME tasting. I've also had full fat milk and REAL butter WOOHOO.... wow, what a different taste and did not need nearly as much of it when it's the fake stuff.
Question though.... what about land o lakes butter with canola oil? Any good or no??0 -
carimiller7391 wrote: »@Dragonwolf thanks for the idea of it being an additive. Never considered that. Also, I've looked thru, read, listened to the launch pad. I'm trying very hard to reset my thinking to be fat=good. It's a slow process, but I did not remove some of the fat from my meat last night and found it was AWESOME tasting. I've also had full fat milk and REAL butter WOOHOO.... wow, what a different taste and did not need nearly as much of it when it's the fake stuff.
Question though.... what about land o lakes butter with canola oil? Any good or no??
I personally wouldn't as canola oil isn't good for you. If you need it to be spreadable, just keep it at room temp. Or set it out before you need it. I don't remember how long you can keep it at room temp, but my dad did this for years and years...
You can also make an herbed butter compound - those always seem to melt better for me.0 -
Thanks for the info Carly....herbed butter sounds yummy.0
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I agree with Carly on the Land O Lakes thing. They do have an olive oil one, though, just check to make sure it's just olive oil and butter. That said, I never found it any/much more spreadable out of the fridge than regular butter, so :ohwell:
You can also stick the butter you need in the microwave for about 10 seconds (no more, or you'll end up with soup!), just enough to soften it. I prefer keeping it out, though. Butter is primarily saturated and monounsaturated fats, so it keeps pretty well at room temperature (what risks spoiling are the remaining sugars and proteins in it).
You might want to look into Ghee/clarified butter if you're worried about spoilage, though. It's butter with the lactose and proteins removed (you can do it at home, actually), which makes it even more shelf stable (since it's pure fat). Cultured butter is another option, which should also have some of the sugars, at least, removed, since it's fermented. I'm not as versed on that one, though.0 -
KnitOrMiss wrote: »If you need it to be spreadable, just keep it at room temp.
Phinney mixes olive oil & butter 50/50 and says it makes a good spread.
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I keep butter in the pantry. We go through 500g every 3.5 days and it's fine in there.0
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