Low carb advice

beatrice33

Hi all,

I have been following a low carb diet since last June(with a 3 week break during my hols) and i have lost about 4k or 9lb and some inches, i dont know how many.
I have gotten used to this way of eating and i like it, it suits me. I still want to loose one stone for Christmas to reach my ideal weight. I dont do much exercise, but i have started doing some weights on tuesdays.

The only thing is that im a bit tired of low carb breakfasts. During the week, when im working, my low carb breakki would be cold meats and cheese, like salami, parma ham, smoke salmon, and mozzarella or goats cheese. During the weekend i have sausages, fried egg etc.

Just this week, i have gone back to corn flakes for breakfast when im in work. It is just easier and i miss cereals. Now, i know they are full of sugar and i would be better off having eggs or something, but my question is, am i doing much harm having corn flakes for breakfast when the rest of my meals are low carb and made from scratch?

I was thinking than even tho the cereal has sugar, maybe this way Im also eating less calories in total, than having the cold meat and cheese for breakfast?

my usual lunch and dinner are any of these:
lunches: crustless quiches, frittatas, tuna salads, soups
dinner: bolognese (no pasta), home made chicken curries, roast vegetables, any meat and salad, vegetable soup.

Thanks

Dixie Chick

Hi there

Well done on your loss so far! I definitely think adding even another day of weights would really help speed up your weightloss coming up to xmas

For breakfast, Cornflakes really isnt the best carb to choose. I know they are easy but very high in sugar so even adjust this breakfast to a low gi cereal like Lizis granola or Carmans muesli and you will get much more benefit from them.

Will having carb for brekkie set you back? No. Ive been following a low carb/ low gl plan since feb and have lost at last count (4 weeks ago) 36 lbs. I have a carb for breakast and one for lunch and none for dinner. All my carbs are low gl and ive lost that way but i do 7+ hours a week exercise so i can definitely afford to eat more of them.

beatrice33

Hi Dixie!

I am going to take you advice on the kind of cereal. I will have a look at those brands you just said. Maybe I could alternate, some days cold meats +cheese etc and others muesli.

wow! 36lb is A LOT! but you are doing a lot of exercise, and you can allow yourself more carbs. I dont have much time at the moment for exercise, and Im triyng to do at least the one day weights and the rest walk when i can.

I have been stuck on the same weight for about 2 months, but one of those months didnt do low carb, so i suppose everything has slowed down.

Dixie Chick

beatrice33 wrote: »

Hi Dixie!

I am going to take you advice on the kind of cereal. I will have a look at those brands you just said. Maybe I could alternate, some days cold meats +cheese etc and others muesli.

wow! 36lb is A LOT! but you are doing a lot of exercise, and you can allow yourself more carbs. I dont have much time at the moment for exercise, and Im triyng to do at least the one day weights and the rest walk when i can.

I have been stuck on the same weight for about 2 months, but one of those months didnt do low carb, so i suppose everything has slowed down.

Well the 7+ hours have only been happening in the last 2 months cos Im following a certian programme, Im planning to bring it back to 5 soon but Ill concentrate more on weights as thats actually what helped me lose all the weight. I think that my cutting back on carbs, no junk and weights that got me to where I am.

Yeah its a great idea to alternate brekkies for the days that you normally find yourself really hungry. And as well, i really believe that you can breakfast like a king so long as its good food!

2 months is long enough for a plateau but i thnk to maintain your weight loss for 2 months is really good as well.

brianthebard

beatrice33 wrote: »

I was thinking than even tho the cereal has sugar, maybe this way Im also eating less calories in total, than having the cold meat and cheese for breakfast?

I understand the rationale, but don't mix low carb and low calorie diets or thinkings together. I can see how cereal is easier, but you are introducing a random amount of carbs for breakfast which depending on your serving could hamper your plans. If you have to have cereal you should be measuring it and the milk and trying to keep within a carb limit (whatever you have set yourself, but generally between 30g and 100g is still low carb, after that you are no longer eating low carb, imo at least). I think you would be surprised how little cornflakes and milk you could have if you measured them.

The rest of your diet is good, so I think the problem really might come down to a perceived lack of choice at breakfast time. Having a salad premade for brekkie, or some of that crustless quiche, or some meat other than sausages (steak!), or even almond or coconut pancakes, or several other options would be a better fit into a low carb plan. Instead of thinking of it as a breakfast meal perhaps think of it as another lunch or dinner meal and you will find it easier to stay low carb.

El_Dangeroso

You don't have to stick to meat and cheese for breakfast. I'd find that very boring too..

I love berries and natural yoghurt sprinkled with chopped macadamias. Including veg or fruit in breakfast makes it seem much lighter.

You can make flaxseed buns and have butter or cream-cheese on them.

Egg muffins are delicious and the variety is never ending:

1 egg per muffin and use silicone muffin trays.

Whisk the eggs with a dollop of cream (the cream keeps the muffins fluffy)

Chuck whatever you have lying around into the bottom of the muffin case. You could put in any veg, meat or grated cheese you have left over from dinner, I've yet to discover a combo that doesn't work.

Pour over the egg mixture and bake at 200C for 12 minutes or until solid on top. Take out and allow to cool. You can make a big batch and freeze them and then microwave as needed.

beatrice33

Thanks guys,

understand the rationale, but don't mix low carb and low calorie diets or thinkings together. I can see how cereal is easier, but you are introducing a random amount of carbs for breakfast which depending on your serving could hamper your plans. If you have to have cereal you should be measuring it and the milk and trying to keep within a carb limit (whatever you have set yourself, but generally between 30g and 100g is still low carb, after that you are no longer eating low carb, imo at least). I think you would be surprised how little cornflakes and milk you could have if you measured them.

Yeah, brian you are right. This is one of the low-carb "laws", not mixing different diets... I am going to have to give any cereal a miss until i reach my goal weight... I was also off the milk completely and now im back on it because of the cereal so it really has to go.

I actually cooked the almond pancakes last weekend, they are gorgeous. I had them with a bit of jam:o. I am using ground almonds for everything, yesterday we cooked chicken nuggets with it. I buy them in the chinese shop, bags of 300gr for 2.60€ or something.

The thing is time and organization...it takes an effort to bring my lunch every day which i have to cook the night before, so having to cook something else for my breakfast, PLUS the dinner that same night... that is why I just get some cold meat and cheese in a container! is quick and tasty! but you do get bored of it.

I love berries and natural yoghurt sprinkled with chopped macadamias. Including veg or fruit in breakfast makes it seem much lighter.

You can make flaxseed buns and have butter or cream-cheese on them.

Egg muffins are delicious and the variety is never ending:

1 egg per muffin and use silicone muffin trays.

Whisk the eggs with a dollop of cream (the cream keeps the muffins fluffy)

Chuck whatever you have lying around into the bottom of the muffin case. You could put in any veg, meat or grated cheese you have left over from dinner, I've yet to discover a combo that doesn't work.

Pour over the egg mixture and bake at 200C for 12 minutes or until solid on top. Take out and allow to cool. You can make a big batch and freeze them and then microwave as needed.

Thanks Temple, yeah i read about the muffins before. I havent tried them, but im cooking with eggs a lot since i went low-carb, so i will give them ago. The thing is that i use eggs for my lunch a lot...so then i could not have them for breakfast as well... The youghurt idea and berries and nuts is something i could try. So far i have only had the youghourt as a desert, mixing it with sugar free jelly.

I forgot to say that as snacks i usually have nuts and dark choc. Nuts i have them in work, not because im specially hungry but because of BOREDOM. During the weekend i hardly snack. Dark choc is nice after dinner So in total, i think im always over my calorie intake which should be 1500...

i was also thinking about trying that laxative and diuretic chinese tea..and see if that get things moving again...:cool:

silverharp

beatrice33 wrote: »

I actually cooked the almond pancakes last weekend, they are gorgeous. I had them with a bit of jam:o. I am using ground almonds for everything, yesterday we cooked chicken nuggets with it. I buy them in the chinese shop, bags of 300gr for 2.60€ or something.

do you grind the almonds yourself ?

beatrice33

I buy ground almonds in superqueen or Chinese shops where they are cheaper.

gerrycollins

im low carbing also and kinda following the atkins diet but im finding that fruit is a pain in the butt as a snack so staying off it for now.

loss so far is 15lbs in two weeks.for excercise so far its a 40 mins walk after we drop the eldest off to school and then the joys of running around after a 1 and 2 yr old after that keeps us on our toes.

forget about ceral on a low carb. eggs for brekie, latley we have been doing omlettes for breakfast with onions and peppers and some zero carb salami pieces and chopped streaky bacon. its like a pizza and very filling with only 2 eggs. alternatively 2 boiled eggs coffee and a beef tomato into 6 pieces and fried in a nut oil or olive oil.

also change to decaf tea and coffee we did and getting over the taste.the main issue with low carb is no sugars of any kind.

im an ex Weight watchers suscess however over the last 5 years ive gone back to my worst and the reason was control which a low carb gives me. with low carb its a simple no to certain foods.

beatrice33

gerrycollins wrote: »

im low carbing also and kinda following the atkins diet but im finding that fruit is a pain in the butt as a snack so staying off it for now.

loss so far is 15lbs in two weeks.for excercise so far its a 40 mins walk after we drop the eldest off to school and then the joys of running around after a 1 and 2 yr old after that keeps us on our toes.

forget about ceral on a low carb. eggs for brekie, latley we have been doing omlettes for breakfast with onions and peppers and some zero carb salami pieces and chopped streaky bacon. its like a pizza and very filling with only 2 eggs. alternatively 2 boiled eggs coffee and a beef tomato into 6 pieces and fried in a nut oil or olive oil.

also change to decaf tea and coffee we did and getting over the taste.the main issue with low carb is no sugars of any kind.

im an ex Weight watchers suscess however over the last 5 years ive gone back to my worst and the reason was control which a low carb gives me. with low carb its a simple no to certain foods.

Hi gerry,

wow! 15lb in 2 weeks. That is amazing! i only lost about 5lb in the first 2 weeks.
I am not eating fruit. Yesterday i had some Greek youghourt with berries and it didn't suit my stomach at all:o
I am thinking that i might have to go back to strict induction stage to see if i can get things moving again... same as you, i find this diet easier because there are some foods that you just CAN'T have if you want to succeed, so just a little mouthful of anything you shouldn't have, and you are screwed (at least on Induction).

Im going to go back to the protein and fat breakies and see what happens... i was also thinking, would it be helpful to replace one meal a day with a protein shake?

gerrycollins

beatrice33 wrote: »

Hi gerry,

wow! 15lb in 2 weeks. That is amazing! i only lost about 5lb in the first 2 weeks.
I am not eating fruit. Yesterday i had some Greek youghourt with berries and it didn't suit my stomach at all:o
I am thinking that i might have to go back to strict induction stage to see if i can get things moving again... same as you, i find this diet easier because there are some foods that you just CAN'T have if you want to succeed, so just a little mouthful of anything you shouldn't have, and you are screwed (at least on Induction).

Im going to go back to the protein and fat breakies and see what happens... i was also thinking, would it be helpful to replace one meal a day with a protein shake?

exactly, my daily routine has been

2 boiled eggs for brekkie with decafe coffee,currently adding in fried tomato

lunch selection of sliced salami(lidl do a really good variety) with tomatoes and red onion again soon to be adding lettuce varieties. followed with decaf coffee.or an omlette with onion/peppers/tomato/salami pieces and 3 streaky bacon previously cooked and chopped its like a pizza

dinners bit messy here have tried steaming but takes ages and tasteless lately discovered within the allowances shallow fry chicken pieces in a tea spoon of garlic butter, yum and back to boiling veg and adding in a spoon of reg butter and mashing it. fish i will steam but every other meat ill fry

for snacks in the evening its cheese and more decaf coffee however recently starting to take a cup of green tea in the evenings.

currently staying away from the sausages because they contain so much bread filler and such. looking for sausage meat on its own to make my own.

brianthebard

you can get 80% meat sausages in dunnes, and 97% meat in marks and spencers if you have one near you.
En papillote (google it) is a really handy cooking technique that would suit low carbers and is easy to do and to create a lot of variety with. Just don't use wine in the package.

gerrycollins

brianthebard wrote: »

you can get 80% meat sausages in dunnes, and 97% meat in marks and spencers if you have one near you.
En papillote (google it) is a really handy cooking technique that would suit low carbers and is easy to do and to create a lot of variety with. Just don't use wine in the package.

thanks nearest M&S is dublin to me but even the dunnes 80% sausages contain cornstarch and sugar.

brianthebard

gerrycollins wrote: »

thanks nearest M&S is dublin to me but even the dunnes 80% sausages contain cornstarch and sugar.

Yeah that's true but in much lower quantities, 100g of suasage has about 5g of carbs.

gerrycollins

brianthebard wrote: »

Yeah that's true but in much lower quantities, 100g of suasage has about 5g of carbs.

ya best shot might try superquinn in limerick?? looked at that cooking tip you gave and ive tried that and it works but for me its too much work for a small bit of meat and anyways the way im currently cooking is allowed on atkins.

brianthebard

Yah superquinn would be a good bet, none here in galway so I don't know for sure. lol the en pap wasn't specifically for you just as a means of adding variety for anyone who's low carbing, can be easy to get stuck frying everything.

dmm82

Hi all, just wondering is it okay to eat porridge on a low carb diet? Also will you still lose weight if you eat some carbs, like maybe with one meal a day?

beatrice33

dmm82 wrote: »

Hi all, just wondering is it okay to eat porridge on a low carb diet? Also will you still lose weight if you eat some carbs, like maybe with one meal a day?

Hey,
It all depends on how much weight you want to loose and how long have u been low carbing,imo. Usually the advice is to eat about 20 g of carbs at least during the first 2 weeks to detox and train your body to burn fat.

Still,limiting your carbs to just your breakfast will help you loose weight,although at a slower rate.

nh470

I've been low-carbing it to greater or lesser degrees for a couple of years and it's definitely the way for me - it's not a big deal no matter whether you're eating in or out and you don't feel like you're starving yourself. I'm not induction strict though - I can't cook without onions and tomatos etc.

I've been asked so many times what you can get / eat on it that I've done up a list which I might as well share with the world - enjoy!! It's so much easier in the US where there's loads of ready-made lo-carb stuff. I got some good tips from the other posters too so thanks to everyone for sharing.

· GG Scandanavian bran crispbreads, Nature’s Way / Holland & Barrett, about 2 or 3 carbs each and about 8 per packet for €2 or so. Good with cheese, prawns in marie rose or tuna / onion / mayo.
· Tilda rice – pure basmati, in a blue foil pack. Has 23 carbs per 100g instead of the usual 70 – 80. You can get it in most large Dunnes or Tesco and some Superquinns. The other Tilda varieties are normal carbs.
· Weight watchers jam – Dunnes do it, apricot one is nice with goats cheese salad.
· Superquinn caesar salad dressing is low carb and nice.
· Superquinn sausages – about 2 carbs each (the normal ones, not the low fat)
· Cumberland sausages – tesco, about 3 or 4 carbs each I think.
· Pressed tofu sheets – Asian market on Drury St or Oriental emporium on George’s st. Good in stir fries instead of noodles but not as pasta replacement.
· Xanthan gum – health food stores, the one on the bottom of grafton st had it. Good for thickening sauces and making emulsions stick, like for mayonnaise.
· Cacao (cocoa) nibs – health food shops, the one at the bottom of grafton st. For chocolate chip effect in brownies with cocoa power and vanilla – the stuff dissolved in alcohol is best, got some in health food shop on georges st opposite georges st arcade. The vanilla you get in supermarkets are usually dissolved in sugar.
· Cocoa powder – nicest one I got is Valrhona.
· Dilutable drinks – the Robinsons no added sugar orange / mango / pineapple are nice and the Ribena no added sugar. There’s a Tesco apple and blackcurrant one that’s sugar free and very low carb that I like too.
· Sweetener – I used the granulated Splenda as the tablets are very sweet. For baking, Erythritol is good – got it from iherb.com. Black strap molasses which you can get in health food stores is also good – you only use a bit.

Internet:
· Avidlite do lots of stuff and they deliver. It’s expensive to deliver though – it was about 10 pounds last time I think but you can get loads delivered, like 20kg or something. Dreamfields pasta is lovely, just like real stuff and you can’t get it here. They also have good low-carb tortillas, I’ve tried Mama Lupe’s and another kind, both fine and you can freeze them. Good for lunches or quesadillas. Also they have low-carb flour – Carbquik which you can use for brownies etc. Tried a few bread mixes but they weren't great and the stuffing mix is horrible.

Fast food (sometimes you have to!)
· KFC original recipe chicken is the best, the burgers and crispy strips etc are not as good. Zinger salad is not bad, especially if you get rid of the croutons.
· Beshoffs do a gluten-free fish batter – it’s on their low cal meal. I’ve got it separately before – no solution for low-carb chips I’m afraid.

· The larger Boots do some Atkins bars but I’ve not tried them. Some sugar-free chocolate is not too bad as is sugar-free chewing gum though it depends on the way alcohol sugars affect you (there’s a lot in the books and on the net about that).

· Other than that, anything you make yourself without processed food and with no sugar, potato, pasta, rice, bread or wheat is likely to be ok.

I often have omelettes, curries with thai paste and coconut milk or curry powder and cream, stroganoff, Bolognese or chilli from scratch, stir fry with soy sauce and oyster sauce (Tesco Ingredients range have one that’s not bad). Meat with veg, my favourite is cabbage cooked with onion and cream and bacon bits. Salad with any dressing under about 10g per 100g. Baked nachos with salsa, jalapenos and cheese with sour cream and guacamole but with no tortilla chips (most salsa and guacamole in jars is not bad). No kidney beans or other beans though. Chicken wings with the Carbquick in a Franks hot sauce coating (you get it in the big Superquinns) and a blue cheese dip. If you like eggs, heuvos rancheros are lovely. Nuts and olives for snacks. I got some spicy seeds in M & S before that were lovely. Also, slices of pepperoni microwaved with cheese and black olives on them are good.

· And don’t forget the multivitamin / mineral!

dxhound2005

I don't understand about the rice. How can it be 23% carbs when the others are around 75%?

El_Dangeroso

dxhound2005 wrote: »

I don't understand about the rice. How can it be 23% carbs when the others are around 75%?

I think one is the cooked value and the other raw. Rice is rice, not that much variance in carbs unless there's some magical low carb rice I haven't heard of.

silverharp

whats the deal with splenda? I see it used a lot on american receipes. I'm suspicious of sugar free drinks as it is supposed to confuse your brain as it thinks some sugar is on the way (that's the scientific explanation:D )

gerrycollins

silverharp wrote: »

whats the deal with splenda? I see it used a lot on american receipes. I'm suspicious of sugar free drinks as it is supposed to confuse your brain as it thinks some sugar is on the way (that's the scientific explanation:D )

had a chat with an american low carber about this. firstly they use splenda because its made for surclose a natural sugar product which is "safer" than aspartame. In tesco they have american diet cola which is made using surclose.

Also your normal large jar of sweetner containes a filler, more than the aspartame and this filler is carb high.

the tablet form of the splenda is best as per tab its 0.07 carbs each(containes no filler) where a spoonful/sachet is calculated as 1 carb

nh470

The Tilda nutritional information is for cooked rice but still compares well to others:
http://www.paulamee.com/paulamee/main/Eating_Well_Take5_Rice.htm

Also, Tesco do a lovely Schweppes slimline ginger ale which gives another option for the few drinkies - gin and slimline and whiskey and diet coke can get a big monotonous.

dxhound2005

The highest there is 80% carbs, the lowest 73.3% with the Basmati in between, not much difference really.

ApeXaviour

I used to eat porridge flakes with berries and nuts for breakfast... my own muesli (uncooked). Now I've subbed most of the oats for almond flour (left over low carb baking ingredients). You can get it for €8 a kilo in the Asia Market on Drury St in Dublin.

It actually works really well, tastes brilliant. What I usually have these days is a mix of about:
1/2 almond flour
1/4 rolled oats
1/4 dessicated coconut
add in a few walnut pieces and defrosted berries, top up with milk and greek yogurt. It's actually amazing. For a bowl of 50g almond flour, 25g porridge etc comes to about 700cals (keeps you full for ages!) and <20g carbs which are mostly from the milk!
Oh also sometimes throw a bit of whey or casein protein powder in there too (also works), but that's cos of gym.

Another thing I do if I'm craving a kids cereal is throw some plain cocoa powder in there (instead of berries) and splenda... it's like chocolate ready-brek!

beatrice33

I have ditched the corn flakes, and when I cant face a high protein breakfast, I have porridge or weetabix. Actually, last saturday morning, I sprinkled some cocoa on my weetabix... yummy.:D

My "treats" since im low carbing are: greek youghourt from Lidl, ground almond muffins, pancakes and 80%or 85% chocolate. Im afraid that the hubby and myself are going overboard with the choc...we are addicted. I LOVE the lindt 85%. Its gorgeous... i wouldnt be able to eat a whole tablet but 4 squares...not a problem.
Another treat is indian take-away, which happens maybe twice a month. Lately we have been eating the naam bread and a bit of rice as well...:(

I wanted to share this recipe blog, which I probably found in boards, but I cant remember exactly where. I think the recipes are brilliant and so far what i have cooked tasted gorgeous(greek meatballs and pesto chicken)

http://kalynskitchen.blogspot.com/

I also cant wait to try the pumpkin muffin recipe from Sapsorrow

nh470

Just to let you know, the good people at The Health Store (thehealthstore.ie) are bringing in Dreamfields low carb pasta for me, just a couple of boxes but if others are interested, it might take off.