give me some advice, doc put me on low carb today!
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RonneyKay
Posts: 464 Member
Hey all,
I have been trying to lose weight counting calories. I had a discussion with my doc today. I have been really good, started eating "clean" etc... Not to mention hiking, dancing, exercising, etc.... We discovered a thyroid problem a few months back, so my doc today suggested the Low Carb route. I'm kind of excited. I made my first (what I THINK is low carb... I hope you guys don't tell me different, but its probably still lower carb than the actual) meal, or substitution... I used spaghetti squash with my spaghetti (I made the sauce homemade with fresh tomatoes) please tell me that was the right thing to do LOL
anyhow, if you could reach in your soul and give me the top 3 things I need to know while cooking/eating low carb that would be great! I really have no clue.
Thanks!
I have been trying to lose weight counting calories. I had a discussion with my doc today. I have been really good, started eating "clean" etc... Not to mention hiking, dancing, exercising, etc.... We discovered a thyroid problem a few months back, so my doc today suggested the Low Carb route. I'm kind of excited. I made my first (what I THINK is low carb... I hope you guys don't tell me different, but its probably still lower carb than the actual) meal, or substitution... I used spaghetti squash with my spaghetti (I made the sauce homemade with fresh tomatoes) please tell me that was the right thing to do LOL
anyhow, if you could reach in your soul and give me the top 3 things I need to know while cooking/eating low carb that would be great! I really have no clue.
Thanks!
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Replies
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congrats! it may be hard at first, but it is worth it.
top three things ... that is hard! I will give you some top things.
Eat mostly lean meats and leafy greens. You can survive and be very healthy on this diet for many years.
Avoid ALL sugars. everything. despite what people on MFP say there are NO healthy sugars.
The whole grains thing is mostly a lie as well. just don't eat grain.
Avoid everything white and processed.
Protein is your friend. Fat is your buddy.
Eat regularly, eat when you are hungry, stop when you're full.
Avoid fruit, except limited amounts of berries.
at first you may feel weird. remember that you are eating ALL of the essential nutrients, and you will stay healthy. You may feel passing tiredness, grumpiness, stomach rumbles. If you are hungry, eat protein and drink water, and it will pass. You may feel crappy while you get unhooked from carbs. After a few days, you will feel wonderful, I promise.
it's worth it!
good luck!1 -
I just want to add that although fat is your buddy.. yes it's true, be sure to eat the good fats, cuz trans fats are still the enemy, they just aren't good for you at all. Check out the websites that have loads of wonderful recipes.
I particularly like http://www.lowcarbfriends.com/bbs/ and http://lowcarbdiets.about.com/ - but really that's just a personal preference. There really is a wealth of information out there.
MFP has some great recipes here too but agentscully is absolutely right, sugar is the enemy. Start reading nutritional values of everything! There is sugar in nearly everything processed, and even sugar alcohols will slow your weight loss, and even add pounds - anything from diet sodas to atkins bars etc. I've found the best solution is to just not eat them. My occassional (maybe 1x every other week or so) "sugar" treat is sugarfree jello cups.
Finally, when I'd fallen off the lowcarb wagon, I found this GREAT book which helped me get back into true lowcarb eating in about a week's time. It's called "The 7-Day Low-Carb Rescue and Recovery Plan: For Every Low-Carb Dieter--On Any Program--Who Needs Real Help--Right Now" by Richard and Rachel Heller. If you follow the suggestions in this book you will be lowcarb in no time at all, without carb cravings and through easy withdrawal of high carb foods. I swear by it! AND there are some awesome recipes in that book too!
Love to talk lowcarb anytime!
Good luck!
Sue0 -
Another good read is the dukan diet B-)0
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Check the carb and fiber levels of veggies. Some are higher in carbs than others. Orange veggies like squash and carrots tend to be higher in sugars. Tomatoes are actually a "fruit". Also higher in sugars. You should try to limit those more than green veggies like lettuce, spinach, etc. A veggie with higher carbs but also high in fiber is better than one just with higher carbs.0
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I just want to add that although fat is your buddy.. yes it's true, be sure to eat the good fats, cuz trans fats are still the enemy, they just aren't good for you at all.
I'd like to add that saturated fat is *not* your enemy, contrary to popular belief - quite the opposite. So don't fear things like butter and never use margarine again. Fake butter is full of hydrogenated oils which are just terrible for you.
My diet is 65% fat, 35% protein (<20g carbs/day). I eat way over the "SAD" approved amount of saturated fat - a lot of low carbers do. And there's really no reason to eat only lean meats - fattier cuts of meat are more filling and great for extra fat calories that really fill you up. They tend to be cheaper too, which is a bonus.
Edit: While you probably aren't doing keto, this guide contains a great list of low-carb foods in general, which can help you make better choices to keep carbs lower. http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html#33MM0 -
Top 3 things-
1) you really are doing your body a hugegreat favor by avoiding sugars and starches that spike your insulin. Your body "wants" to eat up the junk clogging your arteries and making you fat. Get rid of the insulin spikes by cutting the carbs and it will do just that. I think of low carb as getting out of my body's way more than a diet
2) you may be hungrier at first. Listen to your body, feast on low carbohydrate goodies (eggs and bacon!) And don't worry about it -your appetite will settle down soon and then you may have to remind yourself to eat
3) work on getting plenty of greens and lo carb veggies. You will be amazed at how good salad and full fat dressings start to taste.
4) if you want to cheat and eat carbs, pick up fruit or other non processed item before you give in to the donuts. It has more fiber, is more satisfying, and you can get right back on the low carb plan knowing that e en when you cheat you're healthier than you were before :-)0 -
one reason I want to keep my meats leaner though is my calorie intake is maxed out at 1200 (by my doc, even though I dont need to justify it here, I should prepare myself for the "real" mfp world LOL) And I know some cuts are more calories than others. I generally don't like alot of red meat, but it feels good, and my husband is happy we don't have to buy the lean ground beef anymore. hehe I'm kind of excited about that too!
I am making split pea soup for the family for dinner and they will have ham sandwiches. I will probably have a couple pieces of just ham with some salad.
This is an exciting adventure to think that this may work for me, I am glad you all are along for the ride.0 -
My Dr. also suggested a low carb lifestyle, she recommended that I read "Why we get fat and what to do about it" by Gary Taubes. I just started eating low carb this week and am thankful for the other low-carbers here to share ideas with. Although my craving for bread/crackers have subsided I still feel the desire or craving for a sweet at night. I'm hoping that will go a way with time?0
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You guys have good advice. I would love to hear more. I also have a thyroid problem and have cut back my carbs alot, but not as much as you all are saying. It sounds like I should really cut my carbs back and get rid of my fruit. I already don't have white flour, sugar, etc.
Anyway, thanks for the advice.0 -
You guys have good advice. I would love to hear more. I also have a thyroid problem and have cut back my carbs alot, but not as much as you all are saying. It sounds like I should really cut my carbs back and get rid of my fruit. I already don't have white flour, sugar, etc.
Anyway, thanks for the advice.
FYI -- there is a Hypothyroid Group that you can join on MFP. Might help. You can invite me as a friend if you want -- I am eating low carb -- not as low as some on MFP... I eat about 30 grams of carbs a day.0 -
If any of you are on pinterest.com, I did a search for low carb there and found some great recipe ideas!0
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Good luck on your new diet. It sounds like you are on the right track.
I serve spagetti squash with tomato sauce all the time. Yummy! If you don't want to make your own sauce - find a jared brand without any added sugar or corn syrup. Yes, tomatoes are a 'fruit' but you can eat a lot without going too high on the carbs. You can add parm cheese and olive oil for more satisfaction.
Many people consider under 150 gram low carb. I think this would be like doing phase 2 of the South Beach diet. You can usually have a peice of fruit now and again and unlimited non-starchy vegetables. [Learn to live without bread/beans - and you'll find lowish carb pretty easy] I like to have meat in my tomato sauce.
However, folks who aim for under 25 grams (akins) have to use portion controls for tomatoes and other veggies. If you go this low consider having some broth for salt on occasion and for goodness sake - eat some carbs if the side effects are too much.0 -
Keep in mind - anything medical related, please make sure you are directing all medical related questions to your physicians/specialists...
As far as ideas and such...
A GREAT free resource to make sure your food choices come complete with nutritional labels...
http://www.calorieking.com Its free to use and a GREAT resource because you can change the serving method as well!
Some of the traditional food-related items to avoid in a low-carb method are:
Potatoes (limit the sweet potato though)
Rice
Pasta
Corn
white flours
bleached flours
all flours in general that contain "enriched, bleached, processed" vocabulary...
Sweet potato as an example... http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-sweet-potato-baked-in-skin-no-salt-added-edible-portion_f-ZmlkPTcxMTMz.html Change the amounts in the drop down box and watch the carb counts go crazy-up!
Carrots as an example..... are not as bad as they used to be perceived... I had this discussion with my Endo, and even she agreed that, you can do all the moderation in the world, but ultimately each person will react differently because we are, in fact, all different... some people are ok, blood-work wise with carrots in their diet, while others may not do so well....
FRUITS: the majority of fruits are actually not a good choice simply for the fact of the natural sugar content in them. Bananas are the best example: http://www.calorieking.com/foods/calories-in-fresh-fruits-banana-raw_f-ZmlkPTczMzI5.html
They are carb-happy fruits. Even if you factor in the fiber, they are still carb happy. One medium banana, about 6.6 ounces has 26.9g of carbohydrates - I can get create a meal that will fill me up with that mount of carbohydrates!!!!!
Strawberries - half a cup of whole strawberries - about 5.1 ounces in weight, is only 5.5g of carbohydrates... http://www.calorieking.com/foods/calories-in-fresh-fruits-strawberries-raw_f-ZmlkPTYzNjMy.html MUCH more reasonable than that banana, eh?
Try to stick with the berry family.. Strawberry, blueberry, raspberry, black raspberry.... just watch your portions... Wymans puts out a big bag of freshly frozen (just the berries, nothing else added, no chemicals)
You DONT (the organics police may want to shoot me, but let them try)... dont dont dont have to go all organic... Just be good about washing your produce...
Proteins... Ive allowed myself the real stuff.. Prime Rib twice per month, about 6-8 ounces, with all visible fat trimmed off... after you cook it, you probably lose 1 to 2 ounces... Give yourself the balance of proteins... chicken, turkey, seafood, beef, pork, etc... I make a mean Cornish Game hen, if I do say so myself! LOL!
Fats: Stick with the heart healthy fats when cooking.... olive, canola, etc.... Almonds and walnuts contain some great fats in them - moderation of course... Saturated fats - keep those in moderation... a little every day is not going to hurt you, especially if you have good exercise plans in place. Trans Fats are the fats you need to be very careful of... the words "hydrogenated" and "partially hydrogenated" - if you find them in the ingredient list... that is your trans fat. Even if the nutritional label says 0g, thats only accounting for the portion it is measured and its still there... the FDA/USDA laws in place have given set rates on when they can consider it 0g trans fat.. any more per serving, they have to add it to the label...
Keep in mind, the more cleaner your approach, the better. There are some canned things you can most certainly get away with. Working as a chef, there are times we have to order canned stewed tomatoes - they are cans that are now lined with that protective white -layer to avoid that metallic nasty flavor and reduces to almost zero risk of contamination due to temperature changes.... as long as there is nothing added to that can, its perfectly fine....
Frozen vegetables are GREAT when fresh is too expensive.... I live in New Hampshire where winter time, we just arent gonna get anything growing out side any time soon, lets face it, its a losing battle! LOL!!!! Our grocery stores offer the store-brand frozen vegetables (no water, no salt, no junk added, just vegetable-goodness)... a 16oz bag of frozen broccoli - $1.00!!!!!!!!!!!!!! A pound for a buck!??!?!?!? AWESOME! Colorful pepper strips, for about $1.00 per 16oz as well!!! Options are available!!!!
take advantage of lemon and lime - zest them up and juice them suckers for making homemade dressings, marinades, etc.
dried spices - you dont have to purchase from a restaurant supply type facility... you can easily go to your local dollar store and find those that have no added fillers (like silicon dioxide, BLEH!)... just the dried herb itself... simple, easy, and you can get them usually for 2/$1.00 or in some cases 3/$1.00.
Sorry for the on-and-on-and-on.... When Im not working as a chef, I make myself available for medical clinics that offer nutritional services, and I give cooking ideas and lessons and suggestions to their patients.. I love doing that!!!0 -
Side note: the amount of carbs a person should consume... if you are a patient with preexisting conditions that you are being treated/evaluated for, make sure you talk with your physicians on what is considered appropriate for you.... everyone will be different.. and we certainly dont want people to get sick if its considered too low for one person..
8-)0 -
If any of you are on pinterest.com, I did a search for low carb there and found some great recipe ideas!
Love Pinterest!0 -
My Dr. also suggested a low carb lifestyle, she recommended that I read "Why we get fat and what to do about it" by Gary Taubes. I just started eating low carb this week and am thankful for the other low-carbers here to share ideas with. Although my craving for bread/crackers have subsided I still feel the desire or craving for a sweet at night. I'm hoping that will go a way with time?
Try some herbal teas as a sweet treat. Celestial Seasonings has a 5-way sampler of fruit teas. I also like roibos teas, some have caffeine so you have to check the label. No carbs in these.
Depending on your carb budget, my next recommendation would be an ounce or two of a decent port ($10+/bottle), and maybe an ounce of good dark chocolate.
Personally I allow myself a piece of whole fruit everyday if I want it, and just dont sweat it.0 -
Depending on your carb budget, my next recommendation would be an ounce or two of a decent port ($10+/bottle), and maybe an ounce of good dark chocolate.
Personally I allow myself a piece of whole fruit everyday if I want it, and just dont sweat it.
As mentioned before, before you do this, and if you are under a doctors care for insulin related issues, be sure this is ok with him or her.0 -
Here are my three cents because you are asking;
One I think the hardest thing is that people try to cut sugars and carbs at the same time which I think is too hard because you body is addicted to both. I was able to lose weight by cutting sugars first for a month then I went on to lose more weight when I started controlling carbs. I think it is asking to much from your body to go from a very high number of carbs to 30 to 40 grams. Your body will react negitively to this request.
two, write everything you eat, in this way you can detect thrends when you hit your first plateau or when you think your diet is not working. You need to find out how carbs affect you. I need to be consistenly at about 40 grams or less for a number of days to lose weight. Then on my cheat day if I am not careful can screw everything for a week.
Three read since there is much information out there but there are conflicting interpretations so log what you eat then see your body's reaction to the number of grams you have.0 -
Here are my three cents because you are asking;
One I think the hardest thing is that people try to cut sugars and carbs at the same time which I think is too hard because you body is addicted to both. I was able to lose weight by cutting sugars first for a month then I went on to lose more weight when I started controlling carbs. I think it is asking to much from your body to go from a very high number of carbs to 30 to 40 grams. Your body will react negitively to this request.
two, write everything you eat, in this way you can detect thrends when you hit your first plateau or when you think your diet is not working. You need to find out how carbs affect you. I need to be consistenly at about 40 grams or less for a number of days to lose weight. Then on my cheat day if I am not careful can screw everything for a week.
Three read since there is much information out there but there are conflicting interpretations so log what you eat then see your body's reaction to the number of grams you have.
Sugars are carbs along with grains and veggies. Meats and fish and eggs are proteins. You can't not cut sugar and get low carb.1
