Low carb suggestions??

[Lorikr65]

Hi -

I have recently been on a diet and lost 15 lbs. I seem to be in a slump though. I have about 1200 cals a day, probably less than 40gm of fat. My problem is carbs. I was at a website and I forget what the calculation was, but it said I should have about 160gm of carbs based on a 1200 cal/day diet. I have way under that, maybe about 100gm. I'm not sure what is causing the slump, I could definately stand to lose 30 more lbs, easily. I haven't incorporated much exercise so that may be an issue - although I've really cut back on food. I've been on the diet for almost 2 months.

Also, does anyone have any suggestions for low carb side dishes that give you that same full feeling. We may have some swordfish, a vege, but I also want something like rice or pasta or potatoe - not sure what else will fit in that's not high in carbs.

thanks for your help!! Lori

 

[HayGan]

160 carbs on a diet of 1200 calories is NOT low carb. I follow a low carb diet and I try to get less than 60 carbs a day. My meals typically consists of a good portion of protein (meat or seafood) and vegtables. I don't eat starches/carbs (rice, past, potatoes, bread) at all. I do eat low carb tortillas (Tumaro's) sometimes.

Traditional low carb diets (Atkins, South Beach, etc.) require you to go thru induction in order to get your body into ketosis first. Ketosis is esentially your body burning fat as energy instead of carbs. You really need to be eating around 20 carbs a day for at least 2 weeks to get your body fully into ketosis. After that plans differ on how you keep your carb count low but it still is fairly low.

We have a low carb thread going over on the CB if you are interested
Low Carb Diet


Can I ask what diet plan it is that recommended 160 gm carbs?

 

[Praying Colonel]

Hi, Lori--

Sounds like you're trying to live low carb, which I think is a great choice.

Some resources that may help you:

--Dana Carpender is an awesome LC author. She has a great book you might want to check out, "How I Gave Up My Low-Fat Diet and Lost 40 Pounds." It's a great explanation of why LC works and a good survey of the various LC plans out there. Also, she has several great cookbooks, "500 Low Carb Recipes," "500 More Low Carb Recipes," "15-Minute Low Carb Recipes," "200 Low Carb Slow Cooker Recipes" and "Low Carb Smoothies." Lots of great side dish ideas in those cookbooks, and I use them all frequently. Also, she has a website, hold the toast .com (just take out the spaces), where she keeps a blog.

--Jimmy Moore has a neat blog, livinlavidalocarb . blogspot . com (remove the spaces). Good current news and articles on LC stuff of interest.

--There are some great LC forums out there with recipe sections that have been contributed to by the members. My favorite is low carb friends .com (again, just take out the spaces).

Some folks think eating LC is expensive, but I don't think it has to be, especially when you account for the fact that you're no longer eating fast food (which can really blow a hole in your budget).

Hope that helps!

 

[KelNottAt]

I'm not on a diet, per se, but do make low-carb choices when I eat.

As you know, starches are the most common source of carbs. In general, I avoid:
Bread, especially white (whole/multi-grain seems to be OK for me)
Corn
Breakfast cereal (Fibre One is OK for me on occassion)
Rice (for side dishes, I think this is the best of the worst)
Pasta
Potatoes

I also avoid fruits (nearly all, lots of carbs there) and some veggies (carrots come to mind).

Low-carb eating is considered a "fad" diet and not something many medical professionals buy into (at least the last time I checked). I urge you to consult your professional before you give it a serious try.

Good luck.

 

[HayGan]

--Dana Carpender is an awesome LC author. She has a great book you might want to check out, "How I Gave Up My Low-Fat Diet and Lost 40 Pounds." It's a great explanation of why LC works and a good survey of the various LC plans out there. Also, she has several great cookbooks, "500 Low Carb Recipes," "500 More Low Carb Recipes," "15-Minute Low Carb Recipes," "200 Low Carb Slow Cooker Recipes" and "Low Carb Smoothies." Lots of great side dish ideas in those cookbooks, and I use them all frequently. Also, she has a website, hold the toast .com (just take out the spaces), where she keeps a blog.

Dana Carpender is wonderful! I have a couple of her books and the 500 Low Carb Recipes is the best!!!! We love the Heroin Wings and Deviled Chicken! YUMMY!!!

 

[Lorikr65]

I'm not on a diet, per se, but do make low-carb choices when I eat.

As you know, starches are the most common source of carbs. In general, I avoid:
Bread, especially white (whole/multi-grain seems to be OK for me)
Corn
Breakfast cereal (Fibre One is OK for me on occassion)
Rice (for side dishes, I think this is the best of the worst)
Pasta
Potatoes

I also avoid fruits (nearly all, lots of carbs there) and some veggies (carrots come to mind).

Low-carb eating is considered a "fad" diet and not something many medical professionals buy into (at least the last time I checked). I urge you to consult your professional before you give it a serious try.

Good luck.

I totally agree with you. I am definitely not interested in trying the so-called "low carb" diet - Atkins, South Beach. They are not for me. I am basically trying to lower how many carbs I consume as opposed to what I consumed before. I call it a "diet" but I am actually eating 3 meals and 3 snacks a day - all healthy, better choices. I hate to call it a diet because I just making better choices. I guess I just want to substitute rice or pasta with something else a few times a week. Not cut it out altogether.

I'm probably a bit discouraged now because the scale hasn't moved for almost a week - but then again, it's approaching that time of the month and that could be why.

I'm not sure where I saw that 160gm of carbs for a 1200 cal/day diet but I googled something like carbs and diet and there was a formula. I would never go that high, but I would also never go as low as 20. I'd like to find a number that lets me continue to lose and then when I've lost what I want, be able to maintain.

Thanks for your help!! Lori

 

[Praying Colonel]

One of our favorite side dishes is a recipe she has in the "500 More" cookbook, I think she calls it Sour Cream Spinach. Essentially it's frozen spinach warmed through and then mixed with sour cream, a little bit of cider vinegar and some other spices. I never thought spinach could taste so good, and it goes with anything--poultry, pork, beef or seafood.

Also, we try to look at what vegetables are in season and eat them fresh. We've been digging asparagus lately--we just drizzle olive oil, sprinkle some salt and pepper then roast for about 10 minutes at 400. Sprinkle some parmesan cheese on top and serve piping hot. Great stuff. (And since they're in season, they're less expensive at the store, too.)

 

[KarenAylwood]

Hi -

I have recently been on a diet and lost 15 lbs. I seem to be in a slump though. I have about 1200 cals a day, probably less than 40gm of fat. My problem is carbs. I was at a website and I forget what the calculation was, but it said I should have about 160gm of carbs based on a 1200 cal/day diet. I have way under that, maybe about 100gm. I'm not sure what is causing the slump, I could definately stand to lose 30 more lbs, easily. I haven't incorporated much exercise so that may be an issue - although I've really cut back on food. I've been on the diet for almost 2 months.

Also, does anyone have any suggestions for low carb side dishes that give you that same full feeling. We may have some swordfish, a vege, but I also want something like rice or pasta or potatoe - not sure what else will fit in that's not high in carbs.

thanks for your help!! Lori

I think the reason for your slump might be what I have highlighted above.

1200 cals is definitely very low. I don't know what size you are, but your body may be starting to get into starvation mode. At this low level you might be losing some in the beginning, but will slow and maybe stop losing for a while if you're not keeping your metabolism up enough. I know that when I was dieting (low carb-ish, but mostly more healthy like you're saying) I had cut my calories down so much that I had stopped losing. When I upped them a little with some healthy calories I started losing more.

You should definitely be exercising, even if it's only 30 minutes of brisk walking a day. That helps a lot of people get over a slump. You need to change things up a bit.

I know that when I was dieting I could only get myself down to 140 with just dieting. I never cheated and was very on top of my calories and what was in my food. I got a new job where I was active all day and getting more exercise and upped my calories a bit because I was moving more (and I'll admit, I cheat more often now). I'm now down to 125 and haven't tried to lose at all.

Goodluck!

 

[Lorikr65]

I think the reason for your slump might be what I have highlighted above.

1200 cals is definitely very low. I don't know what size you are, but your body may be starting to get into starvation mode. At this low level you might be losing some in the beginning, but will slow and maybe stop losing for a while if you're not keeping your metabolism up enough. I know that when I was dieting (low carb-ish, but mostly more healthy like you're saying) I had cut my calories down so much that I had stopped losing. When I upped them a little with some healthy calories I started losing more.

You should definitely be exercising, even if it's only 30 minutes of brisk walking a day. That helps a lot of people get over a slump. You need to change things up a bit.

I know that when I was dieting I could only get myself down to 140 with just dieting. I never cheated and was very on top of my calories and what was in my food. I got a new job where I was active all day and getting more exercise and upped my calories a bit because I was moving more (and I'll admit, I cheat more often now). I'm now down to 125 and haven't tried to lose at all.

Goodluck!

I am a size 14. I never thought about starvation mode. I thought with eating 3 meals and 3 snacks I was keeping my metabolism up. I've actually stopped eating my morning snack (usually one of the small slimfast bars) to try to cut down.

In the afternoon I have a 100 cal bag of soy crisps which are like mini rice cakes with a drizzle of chocolate on them. Then for after dinner I have 1/2 grapefruit. For breakfast I have a small lender's bagel with a bit of cream cheese and a cup of coffee (1 teas each of sugar and 1% milk). Then for lunch I have a chicken caesar salad - I get the frozen chicken strips from BJ's, romaine lettuce, a few low-fat croutons and about 1 tablespoon of Ken's lowfat caesar dressing.

Dinner could really be my problem which is why I was asking for low carb side dishes. We usually have chicken, meat or fish with a vege and rice, pasta or potato. I know that bagel in the morning has 30 carbs but I need that boost to get me up!!

You said you upped your calories with healthy calories - what kind of things did you eat?

Thanks for your help!! Lori

 

[TravelinGal]

cut out any of the white junk. white potatoes. white sugar. white rice. If you must eat rice, eat whole grain. It's much better for you.

(but why is this on the budget board? It's about diet, not saving money... )

 

[Lorikr65]

(but why is this on the budget board? It's about diet, not saving money... )

Creature of habit!! I love the budget board and the people on it have great ideas and suggestions.

 

[mrsbornkuntry]

You might want to also post this over on the WISH board, they're very helpful over there .

 

[Piffle]

I do a version of low carb. I'm always looking for ways to make it cheaper.

One of the cheapest, easiest sides I make to go with fish is a can of white beans mashed with garlic, evoo, lemon juice, salt and pepper. It's kind of like mashed potatoes, but very filling and fairly diet friendly.

Another option for a side is mashed cauliflower with cream cheese. You can also run cauliflower through a ricer to make a rice like side dish. You can season it like you would a pilaf or even fried rice.

For a double dose of protein, you can make zucchini or spinach pancakes (scrambled eggs, a touch of dairy, seasonings and TONS of veggies). Cook like you would regular pancakes.

Add more food to your food--salsa, dill pickles (unsweetened), brothy soups without rice and noodles--all will help you fill up on minimal calories for minimal cash.

 

[chocovrdmicears]

one of our fav low-carb sides...cut up a head of cauliflower...steam the life out of it until is is super mushy...mash the it up and mix in a couple of tablespoons of garlic and herb cheese spread (alouette?) They are so yummy..better than any 'real' mashed potatoes I have ever made..

also ROAST veggies...broccolli,asparagus, or sweet potatoes...cut them up..toss with olive oil salt and pepper and roast at 350 for 20-30 minutes.. i pour a little balsamic vinegar over the green veggies when they are hot out of the oven..yum!

my dh is also loving roasted beets..super easy..just cut off the tops and bottoms (leave the skin on)..roast them for about 1 hour (depending on their size) until you can stick a knife through them..let them cool and peel the skin off(they come of easy once their cooled but it is messy!) slice them up and toss with a dressing of olive oil, red wine vinegar. lime juice and a touch of sweetner (i use honey or splenda)...very yummy cold too.

 

[KarenAylwood]

I am a size 14. I never thought about starvation mode. I thought with eating 3 meals and 3 snacks I was keeping my metabolism up. I've actually stopped eating my morning snack (usually one of the small slimfast bars) to try to cut down.

In the afternoon I have a 100 cal bag of soy crisps which are like mini rice cakes with a drizzle of chocolate on them. Then for after dinner I have 1/2 grapefruit. For breakfast I have a small lender's bagel with a bit of cream cheese and a cup of coffee (1 teas each of sugar and 1% milk). Then for lunch I have a chicken caesar salad - I get the frozen chicken strips from BJ's, romaine lettuce, a few low-fat croutons and about 1 tablespoon of Ken's lowfat caesar dressing.

Dinner could really be my problem which is why I was asking for low carb side dishes. We usually have chicken, meat or fish with a vege and rice, pasta or potato. I know that bagel in the morning has 30 carbs but I need that boost to get me up!!

You said you upped your calories with healthy calories - what kind of things did you eat?

Thanks for your help!! Lori

I added in black beans (they're so cheap canned! just make sure to rinse them)- these are full of protein and fiber and helped up my calories and make me feel fuller. Any kind of legume would work- I just really like black beans. You can add them to a salad, make a healthy taco salad, black bean soup, or a mexican dish with brown rice, salsa, lowfat cheese, onions, etc. Chili can be a great healthy meal and so easy to make.

Maybe try adding an egg, yogurt or fruit in the morning with your bagel. Or Kashi Go Lean is a good cereal with protein and fiber in it. To get in some veggies- try low sodium V8 or tomato juice (I usually go for tomato juice).

Try adding more significant vegetables. The romaine lettuce doesn't have many nutrients in it- replace it with spinach or a mix of spinach and romaine. Add some green peppers, onions or tomato to the salad to round it out more.

Also try adding in more dairy- 3 servings a day (those commercials don't lie!). You could do this with lowfat cheese, yogurt or cottage cheese. I love cottage cheese with sugar free preserves or some cut up fruit as a snack. Or for a dessert- chocolate milk made with sugar free chocolate syrup, or hot chocolate made out of unsweetened cocoa, splenda and milk to cut out the sugar alcohols (or even use a little regular sugar if you're not into splenda).

Try replacing the soy crisps with a higher protein snack- some celery with natural peanut butter or just a handful (~20) peanuts. Or some low fat cheese with veggies or triscuits.

I'm not sure what the slimfast bars are made of, but I really like the southbeach cereal bars as a snack. They have 100 calorie ones, but I normally buy the ones that are about 140 cals. It's not natural, but it's one of the only things I've found I can eat before a workout and not get a cramp. I also stick one in my purse when I'm going shopping to stave off any hunger.

So all in all... nuts, legumes and dairy helped me out! Very healthy additions to any diet (just don't go overboard on the nuts! they can be a diet buster).

 

[SCQ86]

I follow the AB diet and I just love it. It incorporates low carbs, but a healthy lifestyle. PM me and I can write some of my favorite recipes down for you. I picked up the ABs Diet - Eating Right Every Time Guide book and fell in love with all the recipes. Quick, easy and delicious.

However, I do suggest to walk at least 30 minutes a day. That might just kick everything into the next gear.

 

[chocovrdmicears]

I'm not sure what the slimfast bars are made of, but I really like the southbeach cereal bars as a snack. They have 100 calorie ones, but I normally buy the ones that are about 140 cals. It's not natural, but it's one of the only things I've found I can eat before a workout and not get a cramp. I also stick one in my purse when I'm going shopping to stave off any hunger.


I LOVE the Southbeach Cereal Bars..I swear I have tried a million types and these are by far the only ones that taste GOOD. I have one with my coffee every morning.

 

[Lorikr65]

Maybe try adding an egg, yogurt or fruit in the morning with your bagel.

Try adding more significant vegetables. The romaine lettuce doesn't have many nutrients in it- replace it with spinach or a mix of spinach and romaine. Add some green peppers, onions or tomato to the salad to round it out more.

Also try adding in more dairy- 3 servings a day (those commercials don't lie!). You could do this with lowfat cheese, yogurt or cottage cheese. I love cottage cheese with sugar free preserves or some cut up fruit as a snack. Or for a dessert- chocolate milk made with sugar free chocolate syrup, or hot chocolate made out of unsweetened cocoa, splenda and milk to cut out the sugar alcohols (or even use a little regular sugar if you're not into splenda).

Try replacing the soy crisps with a higher protein snack- some celery with natural peanut butter or just a handful (~20) peanuts. Or some low fat cheese with veggies or triscuits.

So all in all... nuts, legumes and dairy helped me out! Very healthy additions to any diet (just don't go overboard on the nuts! they can be a diet buster).

I just get cautious when I see all the nuts and cheese, etc. All I see if FAT!! I know if you are on a lowcarb diet you can have more fat, but I'm not interested in that route.

So you're saying even if I go medium carb I can have those things? I do like the idea of celery (not a big fan of peanut butter though). I also have thought about only having 1/2 the bagel and having an egg with it.

After doing a search of carbs on disboards I noticed a website called fitday and I've put my food into that. So far, without dinner (but all my snacks because they are the same each day), I have 695 cals, 21g fat, 82 carbs and 50 protein or: Fat 27%, Carbs 43%, Protein 29%.

Lori

 

[KarenAylwood]

I just get cautious when I see all the nuts and cheese, etc. All I see if FAT!! I know if you are on a lowcarb diet you can have more fat, but I'm not interested in that route.

So you're saying even if I go medium carb I can have those things? I do like the idea of celery (not a big fan of peanut butter though). I also have thought about only having 1/2 the bagel and having an egg with it.

After doing a search of carbs on disboards I noticed a website called fitday and I've put my food into that. So far, without dinner (but all my snacks because they are the same each day), I have 695 cals, 21g fat, 82 carbs and 50 protein or: Fat 27%, Carbs 43%, Protein 29%.

Lori

Bagels are actually pretty bad for you- TONS of carbs and calories. I'd say it is healthier to have a whole grain, high protein cereal like Kashi Go Lean than it is to have a bagel. Or whole wheat toast even. If you're having 1/2 a bagel still, make sure to add some protein to the meal. And with any carbs- stay away from anything on the label that says "enriched" and stick to "whole wheat."

Yes, you can still have nuts and cheese (and you should) in a healthy diet. I'm not saying TONS of it, but it's good for you. (good fats vs. bad fats). Regular cheese has a lot of saturated fat in it, which you want to stay away from- so you should go low fat on the cheeses. Laughing cow light cheese (soft and spreadable) only has 35 calories and 2 g fat per wedge. This is also good spread on celery (since you said you don't like pb).

It's important to keep fats in your diet to stave off hunger and keep you on track. The days of low fat everything are out. I'm not saying go wild, but don't be afraid of it either! You need good fats to keep your heart healthy. Tuna is also an amazing food- I love tuna salad made with some onions and a little light mayo (NOT REDUCED FAT- they add sugars in to compensate for the lack of fat). Very cheap and quick too.

My mom was on a lowfat diet when I was younger and lost of a lot of weight. As soon as she stopped being so strict- it all came back on (plus a few more). If you learn how to eat so that you're not so focused on exactly how many calories you take in, it will become a healthy eating LIFESTYLE and not a diet. I dropped the last 15 pounds I wanted to lose after I stopped focusing so much on exactly how many calories I was taking in, and I focused only on the types of food I was eating (in normal portions of course). If you feel yourself slipping- go back to calorie counting, but I could never see myself calorie counting for the rest of my life.

Goodluck!

 

[rigs32]

The other thing to keep in mind regarding fat and carbs is that if you buy a low-fat product, it often will have more carbs than the regular fat product. They need to get flavor somewhere! And it's all about trade-offs.

I talked with a graduate student in nutrition about my diet and she told me to make sure to have moderate amounts of fat and increase my protein. It worked. I was less hungry, so less prone to snacking at night. And I had more energy to be able to work-out properly, too.