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Old 04-29-2013, 10:32 PM   #1
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Low-carb, no sugar, low fat...help?

Hi. I'm kind of new here. Through stress and a few turn of events, I put back on the 21 pounds I took off 2 months ago. Doc says get away from the dairy, no sugar, watch the cholesterol and make sure foods are low fat. Please, I'm mentally fried from trying to figure out a few simple meals for induction that fit all the restrictions AND are low cost. Our budget has gone to extremely tight, also. Any help,or suggestions would be really appreciated. Thank you!
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Old 04-29-2013, 10:41 PM   #2
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I like the "limit dairy" and "no sugar" parts. I think the cholesterol will take care of itself with the former (and most evidence supports that). I would throw the "low fat" right out. (Note: I am not your doctor, so you have to decide if you want to disobey your doctor. I'm contrary enough that I would have no problems.)

The problem with "no sugar" and "low fat" is that your food will have no flavor. With no fat, it will also not be satisfying. It is nearly impossible to stick with a diet that is not satisfying and has no flavor. The added benefit is higher-fat cuts of meat are a lot cheaper.

Finally, I would limit your carbs a little more than 110g/day. Even if you don't go ketogenic, 110g/day is likely going to cause insulin reactions that cause cravings.

So, with that said, some ideas: cheaper cuts of meat left to cook in a crock pot or oven all day (I prefer dutch oven in a 170 degree oven because crockpots purchased in the last 10 years cook too hot); cheeseburgers on oopsie rolls (a little cheese is alright); stews, substituting cauliflower for potatoes; eggs and eggs.

Good luck. If you want more evidence that dietary fat and cholesterol are not your enemies, let me know.
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Old 04-29-2013, 10:51 PM   #3
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I agree completely. Forget the low fat, and don't worry about dietary cholesterol; there's no proof that it contributes to cholesterol levels in the body. Eat a good low carb diet, maybe with around 50g or fewer of carbs per day, stay away from processed foods, and you'll do fine.

I eat well on a budget. I buy just about all of my meats on sale, and the great thing about eating high fat, low carb, moderate protein, is that you can take advantage of the cheaper cuts of meat. I buy higher fat ground beef, beef chuck roasts, pork picnic roasts, chicken drumsticks and bone-in breasts (thighs are a great choice, I just don't like them), and so on. I use my crock pot all the time. I also stock up on veggies when they're on sale, frozen and fresh. I'll throw some in the crock pot when the meat's about half done, and I have meals for days. I make homemade coleslaw, which is really easy and keeps for a while. There are all kinds of ways to eat well without spending a ton eating this way.

There are several threads about how to eat LC on a budget; I think one is a sticky in the recipe sub-forum.
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Old 04-30-2013, 01:54 AM   #4
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If you want to follow your doctor's advice, just focus on protein sources that are generally low fat--fish, white meat chicken and turkey, for example.

Make simple, whole foods. You'll find that you can make homemade bone broth (chicken carcass) and use that as the liquid in stir fries--filling meals that are simple to prepare and low in fat.

If you check out the Stillman plan here on LCF, you might get some ideas for meals and specific foods, since that is very low fat and low carb and works well for many people.
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Old 04-30-2013, 06:27 AM   #5
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I once had a doctor tell me that. He was a 'weight loss' specialist and a proponent of low carb but also low fat. I was already on Atkins. He claimed that the high fat in that woe was making my cholesterol 'high'. Yes, he was right but it was my HDL (which was flagged as high as it was slightly out of range on the high end).... the rest was fantastic. What a moron. He clearly didn't know much.

If a doctor suggests that you go low carb and low fat, he/she is basically saying to eat high protein.
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Old 04-30-2013, 06:32 AM   #6
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Originally Posted by Geekin' in Utah View Post
The problem with "no sugar" and "low fat" is that your food will have no flavor..
I'm always amazed when people say this. You don't need a ton of fat/sugar for food to have flavor- it just needs to be cooked/prepared right. For example, one of my favorite meals ever is a giant salad with lots of different veg and herbs, evoo/fresh lemon juice, salt and pepper, and grilled chicken breast with just sea salt and tons of pepper. This is a low carb, low fat, and no sugar meal that is super nutritious and tastes amazing.
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Old 04-30-2013, 07:03 AM   #7
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Chicken thighs are cheap and you can take the skin off to reduce the fat (cook it with the skin though, keeps it moist and adds flavor ).
I've read conflicting reports that dark meat has more amino acids, so that would be another +++ in the favor of thighs
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Old 04-30-2013, 07:10 AM   #8
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Get Gary Taubes's books (_Why We Get Fat_ is the short one; _Good Calories, Bad Calories_ is the long one) from the library, and then recommend them to your doctor! You'll see why there's no proof that fat is bad, and maybe you'll convince the doc. (And who knows, maybe you'll get lucky and your doctor will start handing out new diet plans?)
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Old 04-30-2013, 07:25 AM   #9
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Found on livescience:
Quote:
Fear not the dark side. Dark meat in poultry is healthier than you might think, according to a new study by researchers at the New York University School of Medicine.

A nutrient called taurine, found abundantly in poultry dark meat, significantly lowered the risk of coronary heart disease in women with high cholesterol, the study revealed. The researchers said that taurine also might help protect against diabetes and high blood pressure.

Many U.S. doctors recommend eating white or light meat instead of dark meat because it is lower in saturated fat. While this much is indisputable, the NYU study demonstrates how dark meat ultimately might pack a stronger nutritional punch.

The study appears online in the European Journal of Nutrition.
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Old 04-30-2013, 07:33 AM   #10
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Just make sure you are eating the right kind of fats...cut out sugar and starches. I would keep carbs lower than was suggested...A good induction is 2 weeks of hard work but well worth getting rid of cravings in the long run.
You will find if you eat good healthy fats you will not feel as hungry and things will taste better.
Pick a plan for lower carb and read the book...it will help to guide you.
If nothing else read this...Gary Taubes wrote "Why We Get Fat" and discusses it in this short article that changed my life...I read this and there was no looking back...I went low carb the next meal and just kept on reading about it, then joined these forums...here is the link

http://garytaubes.com/wp-content/upl...e-Feb-2011.pdf

Good luck and please do read the above, it will open your eyes...it was my lightbulb moment.
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Old 04-30-2013, 08:32 AM   #11
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doctors mean well, but the ones who understand low carbing are few and far between!

trying to do LOW FAT AND LOW CARB both is not healthy! if you do real low carbing, fat is your healthiest nutrient. it's just when you start eating more carbs that it becomes a health issue.
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Old 04-30-2013, 08:37 AM   #12
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doctors mean well, but the ones who understand low carbing are few and far between!

trying to do LOW FAT AND LOW CARB both is not healthy! if you do real low carbing, fat is your healthiest nutrient. it's just when you start eating more carbs that it becomes a health issue.
Plenty of plans are low carb and lower fat and are healthy.

Protein has got to be the most important macro.
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Old 04-30-2013, 08:47 AM   #13
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I personally find a little extra protein more satisfying than a ton of fat. I could not get satiated on fat bombs, but a little bit of extra protein did the trick.

I personally still don't advocate a seriously low fat diet though.
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Old 04-30-2013, 08:47 AM   #14
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I eat very low carb--and have done so for years. IMO, protein is the most important nutrient. I plan my menus to insure that I have my daily minimum of protein.

Often people forget that Dr. Atkins said that eating low carb, we will 'naturally' have about 65% fat with what's in our food and in its preparation.

I eat a lot of wild salmon (a fatty fish) as well as grass-fed beef, so I never worry about adding fat--which IMO can easily lead to excess calories.
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Old 04-30-2013, 08:52 AM   #15
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I feel it's important to make the distinction, as well, between "lowering fat" and "low fat".
Choosing leaner meats, adding just 1T of mayo instead of 2, etc- all can lower fats consumed without going "low fat".
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Old 05-01-2013, 01:22 PM   #16
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Thank you for all of the help. I started up yesterday and am taking it one meal at a time. I'm sticking with lowcarb and sensible low fat. I've never eaten a lot of fat or used much oil. Now, I've got to dig out more stuff from the freezer. . I also appreciate the different suggestions for recipes, food and books. Thank you very much. It helps so much to have as much info as possible.
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Old 05-01-2013, 01:35 PM   #17
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Old 05-01-2013, 01:54 PM   #18
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Quote:
I feel it's important to make the distinction, as well, between "lowering fat" and "low fat".
Choosing leaner meats, adding just 1T of mayo instead of 2, etc- all can lower fats consumed without going "low fat".
Well said.

It's not black and white--it's not "no fat at all!" or "all the possible fat you can eat!" There is a LOT of room to figure out how much fat is the right amount for any person's dietary style. Less doesn't mean none, and "some fat is good" doesn't necessarily mean "...therefore, more is better!"
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Old 05-01-2013, 03:02 PM   #19
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I wouldn't expect to get much direct encouragement from your doctor on LC. They walk a tightrope because the official position of the AMA is low calorie/low fat diet is the holy grail of health. Mine isvery happy at my results and says, "do what you have been doing." However, she will not actually recommend LC as a healthy lifestyle.
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Old 05-04-2013, 04:48 PM   #20
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Well said.

It's not black and white--it's not "no fat at all!" or "all the possible fat you can eat!" There is a LOT of room to figure out how much fat is the right amount for any person's dietary style. Less doesn't mean none, and "some fat is good" doesn't necessarily mean "...therefore, more is better!"
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Old 05-04-2013, 07:59 PM   #21
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I did change my carbs to 30 a 40 per day, and things have kicked in.
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Old 05-04-2013, 09:23 PM   #22
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Glad to hear. It's a lot easier to make sense of everything when it's working.
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