dboza's Journal, 23 July 2013

I watched some interviews with doctors who advise going on the lchf plan. I think I'm back on track now. At least for one day.. maybe two.

Diet Calendar Entries for 23 July 2013:
1670 kcal Fat: 108.61g | Prot: 108.47g | Carb: 57.67g.   Breakfast: Egg, Bar-S Foods Extra Lean Cooked Ham, Kroger Mild Cheddar Cheese Shredded. Lunch: Cream Cheese, Kroger Romaine Hearts. Dinner: Tasty Wok Orange Chicken, Broccoli. Snacks/Other: Plumrose 97% Fat Free Sliced Honey Ham Water Added, Knox Gelatine, Cream Cheese, Philadelphia Original Cream Cheese. more...
2976 kcal Activities & Exercise: Shopping - 30 minutes, Sitting - 9 hours and 10 minutes, Resting - 2 hours and 30 minutes, Sleeping - 7 hours, Driving - 1 hour, Housework - 1 hour and 30 minutes, Walking (moderate) - 3/mph - 20 minutes, Standing - 2 hours. more...


which interviews? Give me some stuff to read.... it's hard to find a lot of info on this, I think. 
23 Jul 13 by member: Mom2Boxers
LCHF for Beginners http://www.dietdoctor.com/lchf... Updated 7/21/2013 (copy follows) Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works. There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free. Contents 1.Introduction 2.Dietary advice (in 21 languages) 3.Theory 4.Tips and recipes 5.Cookbooks and more 6.Frequently asked questions Introduction A LCHF diet means you eat less carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight. A number of recent high-quality scientific studies shows that LCHF makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning. The basics •Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter). •Avoid: Sugar and starchy foods (like bread, pasta, rice and potatoes). Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products. Real food. Add some good fat (like butter). There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat storing hormone, drops. This increases your fat burning and makes you feel more satiated. Note for diabetics •Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same pre-low-carb diet dose of insulin might result in hypoglycemia (low blood sugar). You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. This should ideally be done with the assistance of a knowledgeable physician. If you’re healthy or a diabetic treated either by diet alone or just with Metformin there is no risk of hypoglycemia. Dietary Advice Eat all you like •Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat. •Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading. •Eggs: All kinds: Boiled, fried, omelets, etc. Preferably choose organic eggs. •Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options. •Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc. •Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products. •Nuts: Good to eat instead of candy in front of the television (preferably in moderation). •Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream. Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food Avoid if you can •Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well. •Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb). •Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases. •Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately. •Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy. Once in a while You decide when the time is right. Your weight loss may slow down a bit. •Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar. •Dark chocolate: Above 70 % cocoa, preferably just a bit. Drink most days •Water •Coffee: Try it with full-fat cream •Tea More healthy tips Do you want updates with the latest news for your health and weight? Subscribe to the Diet Doctor newsletter like 1,641 people:  
23 Jul 13 by member: dboza
Sounds good and most of us know how we just can't get our mindset. i had radiation therapy on my thyroid in feb and now my numbers are so hypo. Off meds till next week and then back for new testing.  
23 Jul 13 by member: Tonya Palmer
I hope the tests come out good for you. Good Luck 
23 Jul 13 by member: dboza
WOW... I hope your tests come back good, too, Tonya! Thank you so much for posting that. I like what I hear. YAY! This is the way I am going now, too. Thanks again!!!!!!! Hugs!! 
23 Jul 13 by member: Mom2Boxers
Hi new buddy, thanks for the PM. See you around I'm sure :) 
23 Jul 13 by member: sarahsmum


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