After 1.5 year and my 3rd restart on low carb I have learned the best way to "ease" into it. is full speed ahead.
cold turkey..hi fat..absolutely no bread, grains, wheat, flour packaged, processed anything.
no fruit, fruit juice, sweetner
lots of fat..yep coconut oil, plain good yogurt, hi fat cheese, eat fat when hungry..I would not personally eat hi carb veg..(one of my weanesses )stuff yourself with fresh greens and lots of olive oil/cheese
(05-01-2012 11:08 AM)DFH Wrote: Ouch, no wonder the diet isn't working. You are starving yourself of fat and piling on the protein. Maybe do that if you are a thyroid/hormone wreck and have some repairing to do first, but to lean out, I don't see it working unless you hardly eat.
Eat whole eggs not egg whites. That was so 20 years ago. Get plain full fat greek yogurt from a natural store and flavor it with something sugarless. Drop the whey protein (insulin spiking) drink and eat real food. The wheat pita bread needs to go asap. I was still trying to hang on to those myself and they were making me sick. Throw away the fat free string cheese and get some hard imported cheese like Romano.
If you are dying for carbs, have a potato or some squash, real food.
I like hummus too but go easy on it.
I think the whey protein is OK for young gym dwellers who are working out and need more protein. You don't want to use it as a meal replacement, especially if the diet is mostly all protein to start with.
(05-01-2012 05:54 PM)smullick Wrote: Okay i will switch to whole eggs. Keep in mind that I am not yet fully on the low carb diet. I am trying to ease into it.
I am consuming 50-70g of fat a day. 10-13g of it is Saturated fat.
How much should I be taking in?
I'm keeping protein intake appx 1g for every pound of my body
I am 61 and yesterday had a whopping 216 g of fat, 26 net carb, and about 87 protein
today half that on all counts with supper in the bin.
Yep I was a "bit concerned about "all that great amount of fat" but today I have zero food cravings at all for anything..(other than my 11% fat greek yogurt/coconut milk/shredded coconut with a splash of vanilla/stevia-pudding)which is my new desert.
I have managed to eat 1000 calories including dinner today. 87 F, 15 Nt carbs, 30 protein -
well under half of what I ate yesterday. same ratio more or less.
My restart was 8 days ago and I kept the fat a bit lowish the first few days.
I have kept my carbs well under 10%, fat around 80 and protein 20.when I first went on low carb I did the same as you thinking I would 'ease in" and just have a little of this and a little of that now and then.
i was eating around 70 net carbs for several months but would always end up having a binge of hi carb for several weeks. and starting again.
wheat esp IMHO will keep you craving sweets and higher carb foods longer.
this time I decided to give that up esp after reading Wheat Belly by Davis. I new from low carb i was gluten intolernat as when I went without a lot of aches and stiffness vanished. wheat belly taks about addicting/messing up your metabolism etc..
cannot really say that my "flu" is too much different with any of my approaches. I think it does take a good couple of weeks plus..to settle in and then more time for further tweaking and full metabolic adaptation.
I eat Olympic Krema 11% fat plain greek yogurt. I eat it plain or somtimes with a drop or 2 of stevia and vanilla.
Greek Gods is another hi fat..look for plain minimum 6% fat should be milk, cream , LIVE bacterial culture ingredients, no guar gum or added sweetner (pectin is ok in my mind)
the fermenting process actually reduces the free lactose (sugar) hard to say exactly by how much but 50-75% from sources I have come across.
The values on the label are therefore lower than stated.
third time lucky!
Not an expert in anything _ Jo