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Old 09-03-2013, 07:53 PM   #1
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I think I am ready to start low carbing - when my budget allows it

Hello all. After draining my brain and nitpicking the hell out of this low carb thing (because research will make sure I'm doing it right), I think I can confidently enter this style of eating to finally lose this fat I have had for years but did nothing about it. Here is what I've found out about this stuff:

1. Eat foods highest in fat and moderate in protein. For me personally, this is ground beef and eggs, though I will definitely be adding butter into the mix for cheap calories. I know there are tons of other low carb foods, but I have come to find that for me personally, I don't like them (salads and dressings for example). I loves me some pork too, and I'll be adding that in to switch it up every once in a while (loves me some ribs).

2. Speaking of calories, the general idea is to get around the 1500 area, though MMMV (my mileage may vary).

3. Avoid sugar like the plague. Watch out for their disguises like on this page.

4. Haven't got a definitive answer on sugar-cured foods. Some say yes, some say no. But I am in doubt, so it will be a no. Goodbye breakfast bacon and breakfast sausage. This particular brand of sausage I love, but I must bid it farewell when low carbing.

5. The ground beef, pork, and eggs can be cooked anyway I like. Sweet, because they will all be on the stovetop. No flour, of course, so goodbye to my fried chicken and fried porkchops (but they will be put in the oven). I can also season them as long as none of the disguises of sugar are in there. Regular salt and black pepper will do nicely. So long, seasoning salt.

6. Drink plenty of fluids. And by fluids, that means water. So long, Gatorade and powder water enhancers.

7. Takes three to four days to get into ketosis, but MMMV again. We'll see.

8. The first few days, I'll develop a keto-flu, but this usually passes with time.

9. Contradicting stories about exercise. Some say it's mandatory, some say it isn't necessary. But I am a long distance bike rider and I have regained my passion for basketball, so I'll be exercising. No problem there.

Feel free to add to or correct me about any of this, you all. Now whenever I can come up with the budget to start this low carb journey, I'll be on this and finally get into much better shape, and letting you all know how things have been going (food porn included). Thank you all in advance, and may your low carbing be as successful as it can be.
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Old 09-03-2013, 08:04 PM   #2
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Old 09-03-2013, 08:10 PM   #3
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Forgot to add:

10. Eat when hungry, don't eat when not.
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Old 09-03-2013, 09:15 PM   #4
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For me (day eight), an avocado a day kept the keto flu away. Its not something you HAVE to go through. Best of luck to you!
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Old 09-04-2013, 03:47 AM   #5
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Hi and WELCOME!!!!

The only thing I would really add:

Eat some vegetables. It will really help in the beginning. After you can always decide to eliminate them if you feel it doesn't help you. They do add nutrients thay you may need.

Regarding point 2: Why only 1500 calories???? My advice is when you start out, don't worry about calories and keep your carbs low. You can always play around with your calories when you don't lose weight.

By setting yourself too many boundaries in the beginning, you are overcomplicating the whole thing IMHO.

Regarding Induction Flu: drinking broth and taking a magnesium supplement and also adding a little sea salt to your diet may work wonders.

Good luck, and I think you'll be off to a great start!
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Old 09-04-2013, 04:59 AM   #6
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Welcome!! I agree with adding veggies too! Helped me a Lot
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Old 09-04-2013, 05:13 AM   #7
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2 points:

-bacon is great- just not the brown sugar or maple syrup, check labels.

-many seasoning salts are just fine, again check labels, or make your own signature blend!
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Old 09-04-2013, 05:16 AM   #8
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Originally Posted by Natalia View Post
2 points:

-many seasoning salts are just fine, again check labels, or make your own signature blend!
Great idea! If you happen to have fresh herbs, it is really easy to cut them really fine, add salt and maybe some spices that you like, and dry in a warm oven. Check periodically, and once nice and dry, you can then grind everything to blend. This way you can cheaply make your own customised favourite seasoning salt without all the junk!
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Old 09-04-2013, 05:34 AM   #9
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1. chicken on sale is good, too. Baked Thighs or Leg quarters with salt and pepper and hot sauce are a favorite of mine. Chicken skin is tasty.

2. I think my #1 tip is to eat till satisfied and don't worry about calories too much in the beginning, and then after you are in the groove, start dialing in your portion sizes and finding the foods that satisfy you.


4. I don't often eat that sausage because it's one carb per small portion--58 g---I eat more than that. A rule of thumb is to not have more than one carb per serving of a meat. So cured bacon works for me. Mine says 4 strips are 0 or 1 carbs. I eat 3 or 4 strips, so that's fine for me. (That's an Atkins rule , not my rule)

5. The ground beef, pork, and eggs can be cooked anyway I like. Sweet, because they will all be on the stovetop. No flour, of course, so goodbye to my fried chicken and fried porkchops (but they will be put in the oven). I can also season them as long as none of the disguises of sugar are in there. Regular salt and black pepper will do nicely. So long, seasoning salt.

Seasoning salt copycat recipe: (if you don't have all of these, just substitute as best as you can. You could leave the turmeric out of it altogether.
2 Tbl salt
1 packet splenda or a couple drops liquid sucralose
1/2 tsp paprika
1/4 tsp turmeric
1/4 tsp onion powder
1/4 tsp garlic powder


6. Drink plenty of fluids. And by fluids, that means water. So long, Gatorade and powder water enhancers.
Powerade Zero is sugar-free. 5 calories per 500 ml
I use the squirt bottle water enhancers--- mio or dasani.

8. The first few days, I'll develop a keto-flu, but this usually passes with time.
2 cups of full-salt broth a day. Magnesium. Potassium. (or 2 cups broth and a sersving of powerade zero)

10. Eat when hungry.... couldn't agree more. My biggest victory has been getting my appetite back in line. I don't have cravings very often anymore, and I don't eat from habit or boredom. I eat because I need fuel. It's a very liberating feeling for me. Good luck to you.
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Old 09-04-2013, 05:46 AM   #10
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I weigh 205 right now, am a female, and I eat up to 2000 calories per day. I would be hungry on 1500 calories at this time. Probably in another five pounds I will have to drop down to 1900 calories per day. I said all of that to say: if you are male, you will probably need more calories. Even if you are a female, it depends on what your current weight is to determine what your calorie intake should be. Also if you are truly consuming almost no carbs, you need to try and eat enough fat up to your personal calorie range. If my calories get too low I quit losing.
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Old 09-04-2013, 05:48 AM   #11
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Hey there, fellow Alabamian...

The low sodium bacon at Publix has no added sugar, so go for it.

And I don't know if you like white barbecue sauce, but it is incredibly low-carb friendly. Mayo, apple cider vinegar, pepper are the basic ingredients, and it goes great on anything. Last night I ate it over broccoli and baked chicken. Yum yum.
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Old 09-04-2013, 06:17 AM   #12
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Sometimes you can overthink this whole thing. My advice...just do it. Keep your carbs under 25-30gm per day and spread out through your meals. If you are able to only eat to hunger, go for it. I found I have to have 3 meals spread out through the day...not only to keep my BG stable but also because I tend to overdo when I finally do eat. It's a mental thing for me.

Exercise...do what you're comfortable with. I lost 170 pounds without exercising at all and the weight came off as quickly (actually more quickly than many) than those who exercised. YMMV.

Low carb does not have to be expensive. Watch for sales and eat less expensive options when you can. I only eat about 4 oz of protein at lunch and dinner and breakfast is either BPC with butter or 2 eggs and about an ounce of bacon. Very affordable when I consider what I used to pay for the junk I was eating.
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Old 09-04-2013, 06:40 AM   #13
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And another way of considering cost (thread name), is how can you afford not to?
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Old 09-04-2013, 07:30 AM   #14
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Thanks, guys. Just some points to make:

1. Veggies are off the table. Sadly, I loathe them. Research says they're not necessary, but I'll add them in, though blended/juiced with fruit once I get down to where I wanna be. I do think meat, eggs, and water can get me there.

2. I'm way too conflicted on calories, so I'll go with 1500 as a base point. If things don't work, I'll see if I need to increase/decrease from there.

3. I agree with the overthinking, however I have been burned many times in the past with things I jumped head on into. The research freak in me has been there ever since. I just hate to waste money on these things and say "It doesn't work".

So yeah, when the money gets right, I'll start low-carbing. I don't know when, but I'd like to start ASAP.
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Old 09-04-2013, 07:52 AM   #15
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May I be so rude and ask you for your stats? I.e. weight, height, gender and age? This would have some influence on your calories too. (At least according to those who believe a calorie is a calorie, etc... )

All the best for your start, it may be hard at first, but once you get going, the weightloss and the feeling of health will definitely motivate!
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Old 09-04-2013, 07:56 AM   #16
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Hi Biggy!

I certainly hear you on the burning out, but the flip side of the coin is by having too regimented of a plan and too many rules, it is easier to "break" one and then get the defeatist thinking. Your plan should be flexible and fluid, with your points viewed as guidelines

Re: cost, if you don't mind eating lots of egg and loss leader meats, short of visiting a food bank I think you'd be hard pressed to find much cheaper (even HC).
It's more the frills that add up, like veggies and coconut oil.
But sticking to egg and the lowest cost meat in your area, it should be great on the budget!
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Old 09-04-2013, 08:05 AM   #17
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As long as you keep your fat up, you can do hamburger, eggs, and butter.
You can't do all protein and no fat because you'll get "rabbit starvation", so it's important to keep your fats up.

A long-time poster here ate only fatty hamburger for a long time. She now eats a couple other things like eggs. She does well.

And as others said, there are lots of brands of bacon that are fine. And the water enhancers or the powerade zero is fine. Other than the beverages, I think it would end up being a smaller grocery bill than for a standard american diet with potatoes and chips and fruit and stuff.

73% ground beef here is about $3.50/lb but on sale it's often $2.89, and the larger tubes are less. There's 72 grams protein in a pound of 73% ground beef, so you might eat it as 4 patties and then have enough large eggs at 6 g protein each to meet your protein needs. That's about 4 bucks a day, or under 30 bucks a week (plus your water enhancers and butter or mayo or something).
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Old 09-04-2013, 08:40 AM   #18
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May I be so rude and ask you for your stats? I.e. weight, height, gender and age? This would have some influence on your calories too. (At least according to those who believe a calorie is a calorie, etc... )

All the best for your start, it may be hard at first, but once you get going, the weightloss and the feeling of health will definitely motivate!
Sure. 5'9", 265, male, 30 years old.
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Old 09-04-2013, 08:44 AM   #19
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Quote:
Originally Posted by Biggy Fat View Post
Sure. 5'9", 265, male, 30 years old.
You need more than 1500 calories a day. I eat 1400-1500 calories a day and I am a 43 year old woman, 5'5". If you are doing "zero carb" (animal products only) then I think you should just eat as much as you want to feel satisfied. Don't overeat, but eat when you are hungry. And don't worry about calories, especially at first. Change one thing at a time. Calories may very well take care of themselves and you won't have to worry about them.

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Old 09-04-2013, 08:49 AM   #20
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You need more than 1500 calories a day. I eat 1400-1500 calories a day and I am a 43 year old woman, 5'5". If you are doing "zero carb" (animal products only) then I think you should just eat as much as you want to feel satisfied. Don't overeat, but eat when you are hungry. And don't worry about calories, especially at first. Change one thing at a time. Calories may very well take care of themselves and you won't have to worry about them.
Thanks there. And yeah, I was planning on doing animal products. And basically eating until I'm stuffed, which shouldn't take long with a half pound of ground beef, two quarter legs, and some butter thrown in. And I guess I won't stress myself over calories at first, but if nothing happens, that will be the first sign I point to.
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Old 09-04-2013, 09:09 AM   #21
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And basically eating until I'm stuffed
No plan suggests that, so instead listen to your "satisfied" not "stuffed" switch
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Old 09-04-2013, 09:58 AM   #22
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Welcome Biggy! In lieu of vegetables, can you make yourself eat 1 or 2 cups of salad greens per day? This will help with the constipation that tends of occur on low carb. Sorry to be gross but it is a low carb fact of life. I find that if I eat salad, regularity is not an issue. Plus, on this WOE, you can have full fat salad dressings if you wish.
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Old 09-04-2013, 10:27 AM   #23
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Quote:
Originally Posted by Biggy Fat View Post
Thanks there. And yeah, I was planning on doing animal products. And basically eating until I'm stuffed, which shouldn't take long with a half pound of ground beef, two quarter legs, and some butter thrown in. And I guess I won't stress myself over calories at first, but if nothing happens, that will be the first sign I point to.
Why are you planning on eating until you're stuffed?
Most plans agree that we should eat until satisfied and not beyond.
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Old 09-04-2013, 10:50 AM   #24
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Why are you planning on eating until you're stuffed?
Most plans agree that we should eat until satisfied and not beyond.
I just took you guys' meaning of "satisfied" as "stuffed". My mistake.
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Old 09-04-2013, 10:57 AM   #25
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I just took you guys' meaning of "satisfied" as "stuffed". My mistake.
Yeah, it's an important distinction.
My view is that one reason we succeed on lowcarbing is that it helps put appetite in line with what we need for food. For me, eating low carb allows me to conquer food cravings and to be mindful of when I've eaten enough.

The food is good, but it isn't 'addictive' like carby favorites seem to be.
And a lot of additives like all the high fructose stuff spurs excess eating. When we get used to eating clean, it's much easier to pay attention to the fullness signal from hormones and from the easing of hunger pangs or growling stomachs. You'll get it.
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Old 09-04-2013, 11:11 AM   #26
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Sure. 5'9", 265, male, 30 years old.
Nutritional Ketosis (advocated by two of the guys who wrote the latest Atkins book), might say that about 115 grams protein a day would be a good place to start. That's a pound of 73% burger, 4 eggs, and one chicken leg quarter. Those foods include about 100 g fat so they bring you up to 1360 calories. So eat some cheese or use some butter, mayo, or bacon and you're good to go. Sliced tomato or reduced sugar ketchup on those burgers? Dill pickles? Olives?
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Old 09-04-2013, 11:26 AM   #27
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Nutritional Ketosis (advocated by two of the guys who wrote the latest Atkins book), might say that about 115 grams protein a day would be a good place to start. That's a pound of 73% burger, 4 eggs, and one chicken leg quarter. Those foods include about 100 g fat so they bring you up to 1360 calories. So eat some cheese or use some butter, mayo, or bacon and you're good to go. Sliced tomato or reduced sugar ketchup on those burgers? Dill pickles? Olives?
I really appreciate your help here. I had actually planned on 1/2 a pound of 73% lean/27% fat ground beef (which I have easy access to), two eggs, and two chicken leg quarters. With butter added in, I can easily get in the 1500 calorie neighborhood. And it's budget friendly as well.

And nope, these will be bunless, plain as plain could be burgers/ground beef. I'll roll up the ground beef to make meatballs occasionally as well.
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Old 09-04-2013, 11:38 AM   #28
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That could work. 2 Tbl butter added brings it to 1640, which I like better than 1500 for you. I eat 1500 some days and I weigh 155 now, w/a goal of 130.
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Old 09-04-2013, 11:44 AM   #29
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LC costs me LESS!

I have avoided the bars, shakes and such. Hubby is tracking what he eats using Lose It, and between us eating so much less, our monthly food expenditures dropped almost $200!

Meat-wise, I shop sales and freeze what we don't use right away. Pork shoulders are awesome and in my area pretty often on sale for 99 cents/pound.

One of my local grocery stores sells bulk baby spring mix for $3.99/lb and I watch for sales on green peppers, avocados, cucumbers and such. Roma tomatoes are the lowest carb tomatoes and usually much less expensive. If you enjoy almonds, once you're through induction, Walgreen's often puts the big bag of Blue Diamond almonds on sale for $4.99.

Except for fresh veggies/salad, stock up when you see a good price!
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Old 09-04-2013, 08:05 PM   #30
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I still have doubts on Powerade Zero and the water enhancers as they contain sucralose. Isn't that a form of sugar? I didn't see it on the sugar list that I have linked to above in my OP but I've heard during my research that it could stall ketosis and weight loss.

I have zero problem drinking plain water when low carbing (no pun intended), but drinking with a bit of flavor will make things much more fun. Especially since I'll need the energy during basketball games and long distance bike riding.
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