Eliminating just about any wheat or processed product is a big start.
Some carbohydrates are unavoidable, and shouldn't be "feared"
Low carb fruits include berries Low carb veggies include cauliflower, greens, celery, daikon and things like that
Cook from scratch means you control the contents (not only carbs but salt, etc.)
Fitness Minutes: (150)
6 2/20/13 3:07 P
Try unsweetened vanilla almond milk. 45% daily calcium, 2 gms carbs and only 40 calories in a cup. It's pretty good too!
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I had a trainer suggest a low carb (not no carb) diet to try to "shock" my body out of a plateau. His guideline for me was under 125g per day. At first I found this VERY hard. My normal breakfast was a lowfat yogurt and a serving or iron fortified whole grain cereal: this meal alone put me at over half my allotment for the day.
For me it was a matter of what I could live without and what I couldn't. I found I could ditch the ceral but I NEEDED my yogurt. I found i could replace rice with "chipped" cauliflower. I gave up sandwiches to meat/cheese rollups. I decided that I NEEDED my veggies and took to eating an 8 cup bowl full for lunch each day. Fruits ended up to a level of 2-3 per week. Not ideal because I would have liked more, but the numbers just weren't adding up. I ended up mixing a 1/4 of chooped fruit with lowfat cottage cheese instead of eating a whole fruit. I got rid of bread but decided to keep hard taco shells once or twice a week as a lower carb treat. Chilli made with less kidney beans was ok as long as I ate it on a day where I wasn't having sweet potato. Also I used to throw corn into my chilli for added filler and color and I stopped doing that.
I'm going to tell you now I'm not a fan of low carb, but I can see where it has it's place short(ish)-term. I honestly feel like one of those performers who balances spinning plates on a pole: trying to cover my lagging iron when I took away my cereal: Trying to keep my calcium levels up while decreasing my milk intake: trying to satisfy my appetite without carb bombs like pasta, rice, and bread. It's a heck of a job: especially if you're like me and are still concerned with keeping your fat intake down.
Good luck! And let me know if you find any helpful tricks!
Fitness Minutes: (76,885)
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Yes they are but there are good carbs that you need to eat. My suggestion would be you go to a Registered Nutritionalist and get a plan worked out for yourself based on your BMR
Fitness Minutes: (150)
6 2/20/13 2:02 P
May I suggest reading "Wheat Belly" by Dr. William Davis. It is an eye opening book about how bad wheat is for us (he calls it "frankenwheat" because of all the genetic manipulations it's gone thru over the years). I have been following this new lifestyle for just a week now and have had some wheat withdraw but on the whole it has been pretty easy to follow. We have to stay under 50 carbs grams a day and they all come from veggies, a little fruit and a little dairy. Good Luck!
thank you all for your suggestions. I know Carbs fuel your muscles and act as energy, but i found out real quick if you dont track it and eat smart you end up way over what you should be. I will use a little from all of these comments I am sure.
Fitness Minutes: (35,159)
3,771 2/19/13 10:18 P
1. Visit some of the pages for Low Carb teams. Those folks can give you some good tips. Note that some people on SparkPeople don't like low-carb nutrition plans and may try to talk you out of it ... or sabatage you by suggesting high-carb foods. Within the low carb team pages, you will be among those members who live low-carb lifestyles.
2. Browse a book store for some books on low-carb lifestyles that include recipes. There are plenty of them out there. Get one or two on sale.
3. Note that many of the previous posters here have included some very high carb foods on their lists of recommendations. They mean well, but they told you about THEIR diet choices -- which are not necessarily low carb. Read lables and lists of carb content. That's where having some good books or finding some good low-carb lifestyle websites comes in: they will have lists of the carb contents of common foods.
I successfully went very low carb a few years ago ... then settled into a "low to medium" carb lifestyle for the past few years. I felt great. I got a little off track over the Christmas holiday and need to get serious again as my carb cravings have returned. So I hope to going very low carb for a while, too.
I would stay away from breads, pasta, rice, cookies, pastries etc for now. Eat lots of fish, chicken, turkey, oatmeal, egg whites, fruits, veggies, cottage cheese, yogurt and you should be fine. Make your own foods and don't eat processed.
Search here on sparks for the paleo team and/or primal team - a lot of good info there. Also - eat natural food - nothing processed - it is not so much carbs as bad carbs you want to eliminate. If it is natural food, how can that be bad for you - if it comes from a factory - that is another story.
I personally try to get all my carbs from fresh fruits and vegetables, I do however eat one 100 calorie english muffin for breakfast each day, other than that I dont do breads, sweets, chips, cookies, I dont crave them either. I dont drink sodas and sweet drinks, I keep it to one cup of coffee per day and hot tea at night, I track everything I eat. I drink 8 to 10 glasses of water per day.
No processed foods. Cook from scratch, keep it simple.
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I am doing the Dukan diet and I've had success doing South Beach Diet also. I modified both to fit my needs. Tracking calories has been essential in all of this. Just eat lean meats and vegetables and you'll be fine. Stay away from white flour products and only eat whole grains in moderation.
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Planning is key to being successful with cutting carbs. Do your research. Focus on proteins and vegetables. This is important. I do eat fruit, but am successful with cutting out any starches and increasing proteins. Good luck!
Fitness Minutes: (68,077)
1,542 2/19/13 12:10 P
Eliminate all bread, wheat, pasta, sugars and you should be fine. Stick to green salads, blue cheese dressing or mayo. I ate lots of canned salmon, tuna, and fresh chicken, eggs. Try to stay away from high fat as well. No bacon or grease for me. I'd even have cheesecake once in awhile made with Splenda.
After a quick 20 pound loss, I started eating fruits and oatmeal. Low carb for too long made me feel unwell.
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516 2/19/13 12:08 P
It is easier if you cook all your own food. Chicken breast and broccoli have very little carbs, but if you buy a chicken and broccoli stir fry, forget about it. I wouldn't say I have a low carb diet, but I will not eat wheat, bread, cake, and cookies. Out of my 1800 calories per day, I eat about 500 are from carbs. I do eat fruit and vegetables and carbs are in those foods.
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