|02-10-2013, 10:29 PM||#1|
Junior LCF Member
Join Date: Feb 2013
Am I going about this the wrong way?
A standard newbie post I guess...
My diet was very high carb and high fibre...lots of salt, sugar, processed junk, etc. with very little protein or vegetables - this wasn't by choice, although I enjoy the occasional chocolate desert, I am genuinely the sort of person who loves a good salad. I'm long-term unemployed in the UK (food is expensive) so attempting any sort of healthy diet is difficult, let alone a low-carb diet. I don't eat meals, I eat when I want to eat.
I'm looking to attempt low-carb for weight loss (2 stone weight loss) and to improve my general diet - I've never been on a 'diet' in my life and have no intention of doing so now, I'm also going at low-carb in an eclectic way as I don't see myself being able to stick to specific plans. I think because I'm not following a specific low-carb plan I'm getting conflicting information - some say no fruit/veg, there is also a lot of conflict on whether I should be focusing on protein or fats. I've also not been counting carbs, fat or protein intake yet as I'm still not 100% on what I should be eating.
I've been working up to low-carb for a week, and I'm actually a week into full low-carb mode - I hit ketosis this morning, but it's back to negative tonight. So far I've been going with omelets with cheese and veg (courgette, peppers), fry-ups (bacon, sausage, egg, small portions of tomato and of baked beans), sugar-free jelly with fruit and full-fat whipped cream, peanut butter, cheese sticks...I failed today with a bowl of Fruit and Fibre and a bowl of brown rice with beans, tuna and mayo. I'm generally thinking I should be aiming for meat, eggs, cheese, fats, and a little veg/fruit.
So how badly am I going about this?
Last edited by KashaUK2000; 02-10-2013 at 10:55 PM..
|02-11-2013, 01:56 AM||#2|
Way too much time on my hands!
Join Date: Oct 2002
Location: Athens, GA
Stats: 147/136/125; 5'1"
WOE: PSMF/hcg Transitioning to HFLC
Start Date: joined LCF 2003: HCG/PSMF 07/2014
i think generally removing the starches and sugars is going to give you some benefit. so you are not far off if you leave off the cereal, beans and rice.
low carb is not tightly defined, but most folks are thinking of a named plan when they talk about LC. but gnerally keeping carb counts below 100g per day and avoiding grain, sugary fruits, starchy legumes and roots, and simple sugars is the right path toward general low carb.
|02-11-2013, 02:02 AM||#3|
Join Date: Aug 2002
Location: Boston, then OH, then NYC, now SoCal. Whew!
Stats: Restart: 360/284.4/190
WOE: Atkins for weight loss, NK for maintenance.
Start Date: Restarted: 1-3-13 Original: 8-23-02
You have to decide whether your aim is to be in ketosis. If it is, you're going about it the wrong way. If your aim is to cut down on your carbs, you're doing fine.
Just winging it and not following a plan when you don't have an actual understanding of how and why a low carb diet works strikes me as kind of foolish, TBH, but some people do just fine that way.
So, I guess my point is that you need to define your personal goals.
|02-11-2013, 04:44 AM||#4|
Very Gabby LCF Member!!!
Join Date: Jun 2003
Location: NW Arkansas
WOE: Low Carb!
Start Date: May 21 Yet Again!
Personally Just Me but i'd totally ditch the rice and beans. That's just Me though and I follow Dr Atkins. Since you're not though it's differant. Though beans have fiber they are still higher in carbs.
|02-11-2013, 05:50 AM||#5|
Senior LCF Member
Join Date: Feb 2012
Stats: 261/235/145 (5'6")
Start Date: 8/14/14
I highly recommend Gary Taubes book Why We Get Fat. It will give you a good understanding about why lc works and having that knowledge will make it much easier for you to determine how you want to eat.
|02-11-2013, 06:01 AM||#6|
Senior LCF Member
Join Date: Nov 2012
WOE: Nutritional Ketosis
Start Date: November 2012
I'd suggest checking out Gary Taubes's nutrition books - they aren't a diet plan, but they'll tell you the science behind low carb, which will help you sort through the conflicting advice you're seeing.
Taubes discusses the evidence that most people will end up at the same percentage of protein, so the variation is more a trade-off between carbs and fat. (Athletes are often exceptions, but I'm guessing that if you were a bodybuilder, you would have mentioned it.)
I haven't looked at every plan out there, but Taubes (and Atkins) both make a distinction between vegetables and fruit. Vegetables that grow above ground are low in carbs, and you can eat plenty of them. Fruits, though, generally have fructose, which is particularly fattening. (Avocados, lemons, and limes are the major exceptions - you can have them in moderation even if you aren't eating other fruit.)
One of Taubes's book includes some guidelines - there are some foods you can eat whenever you're hungry, some you can have limited amounts of, and some you avoid. You can read them online - just Google "duke university no starch diet". It isn't a list of specific meals, so it's more about looking over the ingredients and making recipes you like that are within your budget.
Even if you're not planning on doing Atkins, you might look at his book, too (Dr. Atkins' New Diet Revolution). Atkins's plan gradually re-introduces foods so you can figure out how many grams of carbs you can handle per day, along with which foods affect you. So, for example, you try out lower-carb fruits like berries before seeing if you can handle higher-carb fruits.
Beans are surprisingly high in carbs - and you might also check the label if you're using canned baked beans; the sauce often has sugar.
|02-11-2013, 06:29 AM||#7|
Join Date: Oct 2011
Stats: 6' 47y/o 265/193/170
Start Date: Aug 13, 2011
I agree about Taubes' books, particularly Why We Get Fat. It reads like a novel and just reading that book you can create your own way of eating that will work for you unless there are some health conditions or Rx meds that might skew things.
Wheat Belly by Dr. Davis is the second book you should read.
If you read those two books carefully you'll have all the foundation you need to do LC. Later on you can tweak what you are doing if you want to or need to.
|02-11-2013, 10:08 AM||#8|
Join Date: Mar 2000
WOE: N.K.=vlc/hf/moderate protein & organic/pastured
Start Date: Restart Oct 18 2009
If you want better health and to lose weight, being in ketosis is the way to go in my opinion and most people can do that simply by keeping carbs below 50g. Some people are more resistant and have to keep it to 25g or less.
Of course the kind of carbs is important. You want to pick from the natural and as little processed as possible as these tend to digest quite slowly and that of course, is beneficial because it hits the blood stream slowly. Things like rice and beans are highly processed and not really great sources of carbs. Beans also carry an additional problem with toxicity in their natural state. Remember that peanuts (and thus peanut butter) are legumes and carry some of the same issues.
Eating well with health being the main focus is the best approach in my opinion. Thinking of it as a 'diet' implies that it is temporary and that is folly in so many ways.
Original start - Feb. 2000 180/125
"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
"dumping carbohydrates on your broken metabolism is tantamount to doing jumping jacks on two broken legs" -The Spark of Reason
“Eat animals. Mostly fat. Enjoy!
|02-15-2013, 03:33 PM||#9|
Senior LCF Member
Join Date: May 2012
Stats: Start 296.0#/258/150# 5'8" Female
WOE: Low Carb
Start Date: January2012
So far your food intake doesn't sound so bad, however I would lay off the fruit, beans and brown rice until your closer to your goal weight, then start back adding them slowly (once a month). In general just don't eat starchy veg and when you do add back fruit choose the ones with the lowest impact on bloodsugar like strawberries. Good luck!