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low carb help - Page 2

post #21 of 55
So what do you all do when you eat out? I know the first answer is "don't eat out", but sometimes we don't have much choice, and sometimes we really like to eat out.

DS and I were unexpectedly out during lunch (errands ran way later than expected) and we were both starving. So we blew low carb and got a sub at Quizno's, at least it was cheesesteak so plenty of fat (CAFO, grain-fed unfortunately) but I still ate the roll. I prefer to find "naturally" low-carb alternatives when we're out (as opposed to just eating "around" the carbs.) Like we have a pub we love that does a sausage plate--brat, venison, and a couple others--and serves it with braised red cabbage. Yummm! But I hate just eating the insides of a sandwich, you know? when we order Afghan I order a lamb kabob and leave the rice and tandoor bread and end up starving!

Ideas?
post #22 of 55
Holiztic, do you have a Jimmy John's nearby? You can order any of their sandwiches as an "unwich" - they wrap the sandwich with lettuce leaves instead of using a bun. IDK anything about where they source their meat from, but it's a decent alternative in a pinch.
post #23 of 55
Quote:
Originally Posted by akimbo View Post
Holiztic, do you have a Jimmy John's nearby? You can order any of their sandwiches as an "unwich" - they wrap the sandwich with lettuce leaves instead of using a bun. IDK anything about where they source their meat from, but it's a decent alternative in a pinch.
Never heard of it. I can go to Chipotle and get a burrito on lettuce instead of in a tortilla. I skip the rice and add lots of cheese, sour cream and guac. But the meat is too spicy for DS, so we don't go there much. Of course he loves cheese, sour cream and guac, so maybe I'll try again.
post #24 of 55
There are very few places where we find we can't eat anything on the menu while eating lowish or lower carb.

Sauces often contain hidden sugar or cornstarch (Chinese food, etc) so it is best to leave them off when you can.

Red Robin does bunless burgers...but you can do that anywhere. Just toss the bun. At Red Robin you can also sub salad for fries. Not the healthiest (grainfed conventional beef) but there are many places where you can make tweaks like that. (eta: for me the key to eating a bunless burger is going somewhere like Red Robin where they'll do it "protein style" which is wrapped in lettuce leaves. I also prefer burgers with some great toppings...blue cheese, bacon, etc. They are more filling and I don't feel like I'm missing out by skipping the roll that way

Salads work. Look for places where you can do oil and vinegar if you don't want the hidden yuck and other carbs in many dressings.

Wings

Cheesesteaks without a roll, especially if you bulk it up by having them add peppers, onions and mushrooms (if you like them).

We've done Italian places and done alfredo-y type sauces (which will still have flour/thickeners, so not ideal) but instead of serving over pasta had them serve the chicken or shrimp or whatever over steamed broccoli and then have them top it with sauce.

Cracker Barrel has a whole low carb menu.

Mexican is easy. Fajitas with all of the fixings, minus the tortillas and skip the rice on the side. We eat the lettuce, tomato, cheese, sour cream, meat, guacamole, etc as a salad.

Where else do you like to eat? I can give you ideas We don't go out to eat that often but I can always find something that works for me.
post #25 of 55
I have type II diabetes, and used to take oral medications and insulin shots, but now I control it with diet alone. I follow something like phase 1 of the South Beach diet, with a lot of "buts." I lost fifty lbs in the first six months of eating this way.

In general, I avoid all high glycemic vegetables, fruit, grain and grain products, sugar and other caloric sweeteners. I also limit the amount of dairy I consume, because lactose spikes my glucose levels a lot. The exceptions are that I do eat whole quinoa, on occasion, and I eat berries and melons as a treat, in season only.

Breakfast is almost always eggs with some sauteed vegetables, like zucchinis and peppers, usually with some tabasco or chipotle sauce. On the weekends I will occasionally make turkey bacon too, or an omelet or fritatta. Now and then I eat yogurt for breakfast, either Nancy's plain, with walnuts and in season berries, or with some sweetener like splenda or stevia. Occasionally I buy commercially artificially sweetened yogurt. It's not the best product on earth, but it comes in different flavors, hits the sweet spot, and topped with nuts it is dessert. Ok in my heart of hearts, maybe I do think it's the best thing on earth, lol.
I keep original Fiber One cereal on hand, as well, and eat it for breakfast maybe once or twice a month, with almond milk (very low carb milk substitute). The cereal has 25 grams of carbs in a half cup serving, but 14 of those are fiber, so it's really not too bad, especially since the fiber helps even out your blood sugar levels. Mostly I use the cereal in things that need a starchy binding agent, like mealoaf.

Lunches are often leftovers from dinner the night before, or salads, or soup.

Dinner ideas:
taco salad
fajita salad
stir fry
chili (south beach allows beans, and I'm glad to have them!)
beef stew with vegetables, minus potatoes (carrots, onions, green beans, zucchini, cabbage etc)
zucchini "noodles" with pesto or marinara or ground beef sauce
grilled veggie kabobs with marinated mushrooms
any meat on the grill, marinated instead of bbq sauce
sausages sauteed with onions and peppers, and home-made saurkraut
meatloaf and pureed steamed cauliflower (use fiber cereal or quinoa for starch in meatloaf)
middle-eastern spiced meaballs or roasted chicken with yogurt or kefir-cuke salad
chicken, garbanzo or veggies with jarred curry sauce and yogurt
minestrone soup minus the noodles
pot roast with mashed cauliflower

snacks are:
nuts
kefir
pickles
olives
veggie cuts

desserts are:
hot cocoa made with artificial sweetener (I know, I know) and almond milk
tea with almond milk and sweetener (chai is my fave)
ricotta cheese, with artificial sweetener and cocoa stirred in, or sometimes with almond extract stirred in. Sometimes I brown almond slivers in a bit of butter to pour over the top.

Eating out:
salad bars
Subway salads
Baja fresh burrito served "bare style" with no rice (essentially fajita salad)
ceasar salad
veggie and hummus tray
chili rellenos (there may be a small amount of flour in the batter, but usually not enough to worry me...just avoid the chips and salsa lol)
stir-fried foods at chinese places, with egg drop soup
sashimi salad with edamame

sometimes in a hurry I will stop at a grocery store deli and get sliced meats and cheeses, or some hard boiled eggs!
post #26 of 55
I'm pre-diabetic, so I have no choice but to low-carb it. To limit carbs, I alternate whole grains and fresh fruits every other day. You'll want to make sure that you stick with small servings of brown grains that are in as natural of a form as possible, and eat them with protein and fat to slow the carb absorption. I try to stick to grains that are lower on the glycemic index such as barley, or quinoa because it is a complete protein. I also had to do a bunch of searches for bread recipes that only included limited whole wheat, and freshly ground whole grains, and ones that had no sugar. Lentils have played a big part in my new diet.

For fruits, I try to stick with the lower glycemic ones such as cherries and other berries, and apples.

I substitute the rest of the carbs with non-root vegetables. I roast kale chips, and use peppers, celery, and broccoli for any dips I may make, such as hummus.

We made these changes as a family, but my son and husband eat more grains and higher sugar fruits than I do. To keep from falling off the wagon, I will allow myself a bite or two of something I'm preparing for my son or husband. A bite or two is enough for me to savor, but I'm not getting an entire extra serving or two of something that's bad for my body. If I 100% deprive myself, then I end up binging on something really bad, like a non-TF bread that is loaded with sugar or something.
post #27 of 55
Okay, so after my white sub roll (9 inches) today I crashed about 3:00 and have felt like crap all afternoon, which led to my not cooking dinner and not being able to think about what to eat, so DH brought home chinese. He's not really believing my lunch could have caused me to feel so crappy, but I sure believe it! Same thing happened on Sunday when we helped some friends move and all they had was donuts for breakfast (I ate 1/2 of one) and pizza for lunch (one slice of meat lover's) and felt crappy all afternoon.

I am only one week into limiting carbs so I am not in the swing of things yet. But boy do I have motivation after feeling so yucky today!

Poppymum and lilcrunchie--you guys are awesome!! Thank you!!!
post #28 of 55
Quote:
Originally Posted by Holiztic View Post
Okay, so after my white sub roll (9 inches) today I crashed about 3:00 and have felt like crap all afternoon, which led to my not cooking dinner and not being able to think about what to eat, so DH brought home chinese. He's not really believing my lunch could have caused me to feel so crappy, but I sure believe it! Same thing happened on Sunday when we helped some friends move and all they had was donuts for breakfast (I ate 1/2 of one) and pizza for lunch (one slice of meat lover's) and felt crappy all afternoon.

I am only one week into limiting carbs so I am not in the swing of things yet. But boy do I have motivation after feeling so yucky today!

Poppymum and lilcrunchie--you guys are awesome!! Thank you!!!
I've always gotten the carb crash from carbs. Big time, and before I knew I had PCOS or insulin resistance. My DH is the same way. If he had carbs for lunch he would fall asleep at his desk (he's actually hit his head on the desk from falling asleep so deeply while sitting up : ). When he cuts his carb consumption and eats fat/protein and veggies for lunch he feels great in comparison. I *totally* believe it happens. The other thing that would happen to me is after eating something carby like a big, enormous bagel, I was seriously starving an hour later. The up and down rollercoaster courtesy of insulin and sugar, kwim?

The first 2 weeks are definitely the hardest, and then it gets easier.

For pizza try this: (courtesy of lowcarbfriends.com)

A six to eight inch individual LC pizza crust (depending upon how thin you prefer your crust):

Slightly less than 1/4 cup almond flour (Bob's Red Mill blanched recommended), fill to 1/4 cup with a dash of coconut flour (also Bob's).
1/2 cup mozzarella
1/4 cup mild cheddar
1 or 2 eggs

Combine and spread on on parchment paper paper sprayed with a a nonstick spray (I use an organic, olive oil nonstick spray).

BRUSH DOUGH WITH VIRGIN OLIVE OIL PRIOR TO BAKING! Bake crust at 350 or 375 for 20 minutes.

Remove and add sauce and toppings.
Back in oven until baked to your desire.

or

http://cleochatra.blogspot.com/2008/...wer-pizza.html

(her cauli breadsticks recipe is really good....takes a while to cook but yummo). It is on her blog there somewhere.

Or her zucchini based recipe for crust:
http://cleochatra.blogspot.com/2009/...st-recipe.html


for a bit of a bread alternative you can also play around w/ "oopsie rolls"
http://cleochatra.blogspot.com/2008/...ol-oopsie.html
post #29 of 55
Thread Starter 
i've only eaten 2300 calories today, and am feeling satisfied. woohoo. maybe i'll see the scale go down soon! 65% fat, 19% protein, 16% carbs.
post #30 of 55
That's a lot of calories for a woman. Have you calculated your caloric needs?

I track at www.thedailyplate.com and they calculate my caloric needs based on how much I currently weigh and how much I want to loose. My calories should be in the 1500 range - I'm 5'7" and 162lbs.

2300 seems pretty high unless you're an athlete and you may find it difficult to loose at that calorie level.
post #31 of 55
Quote:
Originally Posted by amcal View Post
That's a lot of calories for a woman. Have you calculated your caloric needs?

I track at www.thedailyplate.com and they calculate my caloric needs based on how much I currently weigh and how much I want to loose. My calories should be in the 1500 range - I'm 5'7" and 162lbs.

2300 seems pretty high unless you're an athlete and you may find it difficult to loose at that calorie level.
It all depends on activity level.
I dropped 20 pounds in 2 weeks, eating an average of 3,000 calories everyday, but I was also moving/hauling dirt and firewood, building a huge chicken fence, preparing the chicken coop, gardening, etc, you get the picture!

On days that I am not nearly as active, I regulate down without even thinking about it.
post #32 of 55
WHO recommends at least 2000 calories for women to meet their nutritional needs.
1500 calories is considered a semi-starvation diet, at least for men.
Everyone is different with their caloric needs though for sure.
post #33 of 55
I know that it should be simple math...calories in and calories out, but for some reason, it just has never worked that way for me. When I was first diagnosed with diabetes, the (insane) doctor I saw wanted me on a 1200 calorie diet with no carb restriction. I was pretty overweight...230 lbs at 5 foot 4. I followed the 1200 plan PERFECTLY for six weeks with no weight loss at all, until I finally realized that I was starving and angry and approaching crazy, and that the stress would probably kill me before the diabetes did. I eat a lot more calories than that now, with way more fat and protein. I don't know my percentages, and I do eat a lot more veggies than one would on phase 1 of Atkins or something similar, but I have lost a lot of weight eating this way and continue to lose. I'm curious what my calorie intake its, but I've had a hard time getting programs like fitday to work for me. For instance, home-made kefir and mozzarella are hugely variable, as are meats, depending on how you cook them, etc.
post #34 of 55
Paula,
I totally agree - that's why I clarified that her calories where high unless she was an athlete (or very physically active).

Also, simplykate - those calorie levels are not for a person trying to loose weight. If you want to loose weight, you must cut calories.

No, it's not as simple as calories in, calories out but, calories do play a part in weight loss. The OP is concerned that she's not loosing weight and my suggestion to her is that it might be because she's eating too many calories. She should check her activity level and adjust accordingly.

Poppymum - I think 1200 is way too low for anyone. 1500 is my minimum - I eat more on days I exercise heavily but, my baseline is 1500 and I'm very satisfied eating at that caloric level. But, I eat fairly high fat, moderate protein, lower carbs so I'm fuller longer. It would be nearly impossible for me to feel satisfied on 1500 if I was eating low fat and higher carbs.
post #35 of 55
Thread Starter 
Quote:
Originally Posted by amcal View Post
That's a lot of calories for a woman. Have you calculated your caloric needs?

I track at www.thedailyplate.com and they calculate my caloric needs based on how much I currently weigh and how much I want to loose. My calories should be in the 1500 range - I'm 5'7" and 162lbs.

2300 seems pretty high unless you're an athlete and you may find it difficult to loose at that calorie level.
well, i've been maintaining my current weight eating 2600 calories a day. i checked out thedailyplate. though there's no way of adjusting for nursing. so i bumped myself up an activitly level (from moderately active to very active) to try to compensate for that. they suggests just under 2300 calories a day.
post #36 of 55
Quote:
Originally Posted by Vaquitita View Post
but then i looked at how many calories i'm eating!
I didn't bother quoting those that came after you... but one of the main points that you need to remember about low carb is that it's not about calories. It is not as simple as calorie restriction - if it were, low fat diets would work for all of us. I highly recommend getting into the swing of a LC diet/way of life before even thinking about calorie restriction, or else you're setting yourself up for failure. One of the main reasons low fat diets fail is because you never feel full - don't make that mistake with LC. Most people will lose really nicely without any calorie restriction at all - just by drastically cutting their carbs. Besides - after a few weeks of LC, most people notice they start naturally reducing their intake. Once your body adjusts to a LC WOE, it'll start adjusting how much food it wants, too. When DH and I first started LC, we could sit down and polish off 5# of buffalo wings (frozen 5# bag of chicken wings) in one sitting. Now we couldn't manage 2# between us.

Quote:
Originally Posted by Holiztic View Post
So what do you all do when you eat out? I know the first answer is "don't eat out", but sometimes we don't have much choice, and sometimes we really like to eat out.
It's about making good choices - both in the restaurant and in the food there. Someplace like Quiznos or Subway is pretty much never going to be a good choice for a LCer, since everything is on bread. Most Asian food can be a good choice though - a stir-fry at Chinese, BBQ at Vietnamese or Korean, Curry at Thai or Indian. And if you're wanting sushi, order a roll and ask them to skip the rice - or some chefs are willing to replace the rice with cucumber - or just order sashimi. Just skip the rice/noodles and stay away from the sweet sauces.

Mexican is easy - pretty much any meat plate, ask them to hold the rice.
Seafood is easy - skip the potatoes/rice/pasta, and get the grilled rather than the deep fried item.
Even a deli - order coleslaw, a green salad, or even a seafood salad, you can order your favorite combo of meat and cheese with all the trimmings without the bread, and just ask for a fork. It's a little messier that way, but perfectly do-able.

Even fast food - there are a couple fast food restaurants that offer a bunless burger... Carl's Jr (Hardees), last I checked BK did too, but any of them will leave the bun off if you ask.

And for any sit-down style restaurant, just look through the menu. You may have to design your own meal at some places (ordering a burger no bun, extra cheese, with the green salad instead of the fries, etc.), but most sit-down restaurants don't have a problem with that kind of substitution. I know there was a time when I was waitressing that was pretty much my nightly dinner, even though technically it wasn't one of the staff options, I couldn't eat any of the staff food, so I lived on that combo.
post #37 of 55
post #38 of 55
Quote:
Originally Posted by cristeen View Post
I didn't bother quoting those that came after you... but one of the main points that you need to remember about low carb is that it's not about calories. It is not as simple as calorie restriction - if it were, low fat diets would work for all of us. I highly recommend getting into the swing of a LC diet/way of life before even thinking about calorie restriction, or else you're setting yourself up for failure. One of the main reasons low fat diets fail is because you never feel full - don't make that mistake with LC.
Quote:
Originally Posted by amcal View Post
I respectfully disagree that calories don't matter. They do.
If you read what I said, I didn't say they don't matter. I said it's not about the calories, and that it is not as simple as calorie restriction. Most of us have tried low fat diets which are all about calorie restriction. Obviously if we're LCing, LF diets didn't work for us. Calorie restriction alone is not the solution.

I also said that I recommend getting into the swing of a LC WOE before worrying about calorie counting - which is something Dr. Eades agrees with. Once you're past the adjustment phase of LC, most people see their intake drop dramatically, because their bodies adjust to the feeling of satiation. When that happens, most people will find that their calorie count drops naturally - without having to stress over every mouthful. If you've gone through the adjustment and have been eating LC for a month or two and NOT seeing the calorie count drop, then that's the time to start thinking about it, but going into LC thinking about it is setting yourself up for failure, because the adjustment period will usually have you eating MORE food, not less.
post #39 of 55
Well, I am mostly on the page with amcal, BUT 2 things: 1) I have never been overweight and all of my health/nutrition/low carb research and interest has been about general health and wellness, not weight loss.

BUT, I am really starting to think the health of one's endocrine system has A LOT more to do with weight gain/loss than food choices (though I think food choice in the long term is very connected to endocrine health).

One of the best things one can do to help their endocrine health IS to go low carb, so it all ties in, but I don't think its as direct as "eat less calories" or "eat less carbs" if that's not enough to heal one's endocrine system.

Please anyone correct my reasoning above, as I have done little real scientific research on this, its just the feeling I get from what I have seen while doing general wellness research.
post #40 of 55
Thread Starter 
Quote:
Originally Posted by cristeen View Post
I didn't bother quoting those that came after you... but one of the main points that you need to remember about low carb is that it's not about calories. It is not as simple as calorie restriction - if it were, low fat diets would work for all of us. I highly recommend getting into the swing of a LC diet/way of life before even thinking about calorie restriction, or else you're setting yourself up for failure. One of the main reasons low fat diets fail is because you never feel full - don't make that mistake with LC. Most people will lose really nicely without any calorie restriction at all - just by drastically cutting their carbs. Besides - after a few weeks of LC, most people notice they start naturally reducing their intake. Once your body adjusts to a LC WOE, it'll start adjusting how much food it wants, too. When DH and I first started LC, we could sit down and polish off 5# of buffalo wings (frozen 5# bag of chicken wings) in one sitting. Now we couldn't manage 2# between us.
thanks for the reminder, not to be too concerned with calories right now. mostly i was just surprised at how much what i eat adds up to, i've never food tracked before. i have zero tolerance for being hungry, i just mean to make sure i am hungry is all. not eating just cause i'm tired or whatever.

thanks everyone for your help.
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