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skharper1974

Joined: Jan 13
Posts: 2

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Posted: 25 Feb 2013, 08:21
How do I stay away from carbs? What do I eat in replace of the carbs to feel full? I really don't know what foods have a lot of carbs until after I have eaten it and then logged it, looking at the chart it shows I eat more carbs everyday than anything else! Shock
micki13

Joined: Aug 12
Posts: 156

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Posted: 25 Feb 2013, 08:44
Well, it depends really what diet you're on, if you do Atkins, or a form of ketogenic diet, you would get most of your daily cals from fat. A diet like Dukan is mainly high protein. Either way, if you want to monitor your carb intake, or any other macro nutrient intake, I would plan my meals for the day in advance. This way, you can see how your nutritional profile looks, and you can adjust accordingly. I usually log my food in my food diary a day ahead, or I plan it in the morning for the entire day. Hope that helps!
mackie_purpl...

Joined: Apr 08
Posts: 36

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Posted: 25 Feb 2013, 08:47
I eat a lot of grilled meats to keep me full and avoid carbs. Everything from grilled hot dogs to grilled steak. Try to work in plenty of low carb vegetable with your meats. (no potatoes) Eggs are great too. If you love noodles, check out the Shirataki Soy Noodles - use in place of spaghetti - just rinse well under hot water before cooking.
Your double fiber breads are best if you must have bread. (you deduct the fiber from the carbs to get your net carbs) Hope this helps.
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mrspackrat

Joined: Aug 10
Posts: 564

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Posted: 25 Feb 2013, 08:59
As micki says, unless you are following a specific plan (then you should follow that plans rules), in general, here's some information I received from my workout club (MaxWork Club-Shin Ohtake) on low carb eating.

"Low carb diet does not mean a high protein diet. Too many people make the mistake that if you’re not eating as many carbs, you have to eat more protein. It’s simply not true. The amount of protein your body can metabolize also varies according to each individual depending on their genetic make up, type of activity, and lifestyle. The amount of protein I usually suggest is between 0.7 - 1g of protein for each pound of lean body weight (Calculate your lean body weight). Consuming more protein than that isn’t very useful (or recommended) in most situations - unless you’re involved in activities which requires lots of heavy lifting in which case you may need slightly more protein than suggest.

Here are the 3 Rules of low carb dieting that will make it easier and more enjoyable for you:

1. You’re not eating enough fat. This is the biggest mistake I see people make when embarking on a low carb diet. Too many people still believe fat is the culprit to gaining weight. If you’re used to eating a typical Western diet full of refined carb dense foods, you may be consuming between 300g - 500g (or more) of carbs a day. That’s equivalent to 1200 - 2000 calories! Now, when you go on a low carb diet, you’re going to want to cut your carb intake down to as much as 100 g a day, which is 400 calories. So you’re talking a difference of 800 - 1600 calories a day!! You simply can’t reduce your caloric intake that much, that soon and think you’ll be able to successfully stick to it. Of course I’m throwing out some pretty big numbers to make a point, but either way, you’re going to be cutting calories (some more than others) when you go on a low carb diet…which is one of the main reason why people INITIALLY lose a lot of weight.

BUT that’s the problem…it’s simply not sustainable. So the first thing most people do to try and make up for their calorie deficit is to increase their protein intake. BUT, your body can only handle so much protein and there’s no way that you can replace the number of calories from carbs to protein and still feel good…it’s not healthy and certainly not sustainable for the long run. So that leaves us with one other energy source - FAT.

Yep, fat is your savior when it comes to successfully maintaining a low carb diet. I know it goes against logic to think that you can eat fat and lose fat, but it’s true - as long as you stick to Rule #1. Eating fat is great when you’re not eating carbs. Think of them like oil and water…they don’t mix well. (Combining fat with low carb highly fibrous foods like green leafy vegetables and cruciferous vegetables are an exception to this rule) That means no chocolate covered bacon. Doh!! Eating fat is recommended only when you’re on a low carb diet. When you eat carbs and fat together, it’s like rolling out the red carpet for your fat to be stored onto your body. It’s a basic rule that’s easy to remember and makes sticking to low carb diet much easier and enjoyable…and I’m mean who doesn’t love bacon!!

2. Being on a low carb diet doesn’t mean that you can’t eat carbs. In fact depriving yourself from all types carbs is probably another big reason why people can’t stay on a low carb diet for the long term. For the vast majority of time, your carbs should come from fibrous vegetables and fruits, but it’s fine to eat starchy carbs once in a while. In fact, you can eat starchy carbs more often if you stick to the Rule #2. Starchy carbs are fine to consume after a hard/intense workout. Now, I specifically mentioned the words “hard/intense” not to intimidate you, but to emphasize the point that you can’t just go for a leisurely walk and consider it a workout. You have to get your heart rate up and you need to workout with enough effort so you can use up the glycogen that’s stored on your muscles. This is what allows you to consume starchy carbs without worrying about spilling over into your fat stores. The more intense the workout, the more glycogen you’ll use up. Keep in mind that Rule #1 applies here as well, since your consuming foods that are more dense in carbs, you don’t want to consume any fat with it. You’re consuming higher carbohydrate foods like sweet potatoes, plantains and bananas to replenish your glycogen level quickly and fat only gets in the way.


3. One common “side effect” people experience on a low carb diet is low energy, lightheadedness, and general malaise. Generally, this is a low caloric problem and it can easily be fixed by upping your fat intake to increase your overall calories. But it may also be due to low sodium levels in your body. One of the effects low carb diet has on your body is increased absorption of sodium. This can lead to low sodium levels if you’re not getting adequate sodium in your diet. The problem with sodium is that it’s gotten a bad wrap for causing high blood pressure and so it’s been grouped in with foods that need to be avoided. Now this may be the case if you’re eating highly refined salty processed foods, but if you’re eating a healthy diet low in refined carbs along with whole foods with minimal processed foods, this is not the case.

In fact, when you start eating natural whole foods, it’s easy to go low on sodium since you’re taste buds completely change and you’ll notice that you start cooking with much less salt. BUT this can become an issue when you’re on a low carb diet…especially if you’re activity level is quite high. So if you’re feeling a little off and not quite like yourself, it may be that your low on sodium. And if that’s the case, you can either increase the amount of sodium you use when you’re cooking or you can use bouillon cubes (soup stock) and dissolve it in the appropriate amount of hot water and consume it as a dietary supplement. The amount of sodium you’re body needs will vary, but it can range from anywhere between 1 - 4g a day. The more active you are and the more you sweat, the closer you may be to the higher recommended range of sodium intake. But again it’s something you’ll need to find out yourself."
liv001

Joined: Oct 09
Posts: 676

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Posted: 25 Feb 2013, 09:32
I would follow a diet - like Atkins induction for a bit just to get used to it.
I like the 2002 Atkins because it does not advocate so much processed foods as teh new one.

So then you just eat what is allowed and the rest will work out

Here is the list:
Eat meat, fish and eggs (but whole foods - not processed)
Add butter, oil, mayo
Eat cheese but only 3-4 oz max

Eat plenty of low carb veggies. And that is that
That Atkins veggie list:
Vegetables

Salad vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel

These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini

If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 25 Feb 2013, 11:23
To reduce carbs:

1. Eliminate sweets, including sweetened beverages. Limit fruit.
2. Cut back on or eliminate grains, depending on your specific goal.
3. Plan each day in advance and only eat what you have planned to eat.
KatieDelong

Joined: Feb 13
Posts: 2

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Posted: 26 Feb 2013, 15:52
Hey everyone first post here! I have been on a low carb diet for the past couple of years and it has many benefits! For starters I just want to say that the whole "less energy" thing is a misconception. Most people quit the diet because of this. The truth though is that your body needs to adjust to burning fat instead of burning carbs for fuel! Another thing is that people think eating fat MAKES you fat, but it doesn't. Eating more than you are supposed to make you fat. The good news is that this diet automatically regulates how hungry you are because fat is more satisfying that carbs and each gram of fat is 9 calories as opposed to each gram of carb at 6!

Anyway, my friend is the one who got me all educated on this wonderful diet. If you want the WHOLE "how-to" you can check out his site http://weightlosshiddentruth.com. It has everything you'll need on the homepage, plus a recipes section where he shows you where to get all of the yummy low carb recipes! Check it out let me know what you think!



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