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Weight Loss Forum / Low Carb / October 2007What's OK to eat . . .
Low Carb works very well for me but I keep on slipping back to my old bingeing ways and eating loads of sweet things and find myself putting the weight back on - obviously. However, I am now feeling uncomfortable in my clothes. My working lifestyle means lots of hotel stays which means that it is difficult to find low carb foods. I wonder whether you more experienced can tell me the carb values of the following which have started eating for the last 3 days. Breakfast is two eggs fried in extra virgin olive oil together with three thin rashers of bacon with six or seven button mushrooms. Everything I fry is done in Extra Virgin Oil (if that makes any difference). I generally don't want/need to eat until about 6pm in the evening when I have been having an average sized lamb steak, 8oz Sirloin Steak (both fried as above) with the fat cut off mid cooking, with button mushrooms fried in butter with two crushed garlic segments. On the side I have a salad garnish of lettuce, one diced tomato and some diced cucumber. I also gently fry a whole onion, sometimes with half a red chillie to give it a bit of a kick. In addition to the two meals, I drink several litres of water during the day and take some Omega 3 and 6 capsules, and a Pottassium tablet. > Low Carb works very well for me but I keep on slipping back to my old > bingeing ways and eating loads of sweet things and find myself putting the [quoted text clipped - 17 lines] > In addition to the two meals, I drink several litres of water during the day > and take some Omega 3 and 6 capsules, and a Pottassium tablet. Is it hunger that drives you to those delicious sweet things like sugar iced cinnamon rolls and cream filled crunchy pastries? Is is the sugar high? I would think that your above menu is quite low carb. Some onions are "sweet" but I don't know the carb value. Otherwise, the above looks good to me. Maybe you could keep the fat on the steak. You might need the calories to avoid starvation feelings. The usual statement of eating out is to eat the meat, salad and non-starchy vegetables. Sauces are a problem. Deserts are hell. Do you socialize in the traveling dining out? That can make things a little tougher because of the fear of "eating funny things". So many travel companions simply don't understand low carb eating. I find myself sneaking in some of those forbidden foods, and I haven't traveled in months. I just get weak or something. What I should have added was that I want to do the induction for at least two weeks so is the carb value of the meals I mentioned suitable or is there anything that I should amend. Thanks > What I should have added was that I want to do the induction for at least > two weeks so is the carb value of the meals I mentioned suitable or is > there anything that I should amend. > > Thanks According to Dr. Atkins: http://www.atkins.com/articles/atkins-phases/phase-one/acceptable-foods/ > What I should have added was that I want to do the induction for at least > two weeks so is the carb value of the meals I mentioned suitable or is there > anything that I should amend. > > Thanks Small onion by itself is listed as 10 grams of carbohydrates. 2 1/2 inch tomato is 9 carbs. I think you really need to buy a book or a booklet which includes the tables of at least carb contents. >> What I should have added was that I want to do the induction for at >> least two weeks so is the carb value of the meals I mentioned [quoted text clipped - 7 lines] > I think you really need to buy a book or a booklet which includes the > tables of at least carb contents. Would Fitday be an option for him? > Low Carb works very well for me but I keep on slipping back to my old > bingeing ways and eating loads of sweet things and find myself putting [quoted text clipped - 16 lines] > diced cucumber. I also gently fry a whole onion, sometimes with half a > red chillie to give it a bit of a kick. Mmmmm, lamb. That menu sounds fine for most people. If you still have carb cravings after a couple weeks of that, you're probably either A) not eating enough, or B) very sensitive to carbs, in which case you may need to eliminate the onion and/or tomato. Those two are both somewhat borderline as carbs go, and I don't think they're on the Atkins Induction list for that reason. Skipping lunch might not be the best idea either. Even if you're not hungry, having a little snack -- or at least having one available -- can help prevent cravings later in the day. If you're a good-sized guy, that breakfast you describe isn't really all that much, especially to last until supper. I usually have 4 eggs (in lard) and 4 slices of bacon, and that barely gets me up to 1/3 of my calories for the day. It's common for low-carb to suppress your appetite, which is great, but going overboard with the not-eating can cause cravings and metabolic slowdown, so be careful with that. Checking your blood sugar is another option. When a craving hits, check your blood glucose level and see if it's outside the normal range (70-100). If it's high (the usual cause of cravings), something in your last meal could be a problem. That'll help you determine whether your carb binges are coming from a specific trigger in your diet or just you not being committed enough to success. And get a book or two. I've gotten all my low-carb books for $1 or less from thrift stores. If you're doing Atkins (as I think you said in a later post), you shouldn't be asking this question because the Induction list already told you what foods you can eat. If you're doing Protein Power, it gives you a chart where you can lookup all these foods for yourself and make sure you're under 10g per meal. Every book will give you some sort of guidelines to follow. You don't really want to have to come ask us about every new meal you encounter, do you?  SignatureAaron -- 285/254/200 -- aaron.baugher.biz >> Low Carb works very well for me but I keep on slipping back to my old >> bingeing ways and eating loads of sweet things and find myself putting [quoted text clipped - 49 lines] > you some sort of guidelines to follow. You don't really want to have to > come ask us about every new meal you encounter, do you? Of course not, I have only asked this one question. I am not going to plague this group for them to rubber-stamp every meal I eat. The problem I get with the books, is that several years ago, I read one book which said that the carb value of something eaten raw was X carbs but that after cooking it was significantly more. Furthermore, I didn't mention Atkins, it was the very helpful post by em which included the acceptable foods. Also the post by Jim which states that an onion could be as much as 10 carbs and that one tomato is 9 carbs is astounding. I'd never have thought that. Thank you for your unput one and all sorry if I have burdened you.. >>> Low Carb works very well for me but I keep on slipping back to my old >>> bingeing ways and eating loads of sweet things and find myself putting [quoted text clipped - 62 lines] > > Thank you for your unput one and all sorry if I have burdened you.. Its no burden. Hang out. Learn/contribute. This is a good group. > "Aaron Baugher" <aaron_baugher@yahoo.com> wrote in message >> And get a book or two. I've gotten all my low-carb books for $1 or [quoted text clipped - 14 lines] > didn't mention Atkins, it was the very helpful post by em which > included the acceptable foods. I'd love to know which book that was, because, as far as I know, cooking never affects the carb count of foods in any significant way. If it did, we'd all be eating our foods raw (or cooked, depending on which way cooking changed it). At most, cooking might make a food more or less digestible, slowing or speeding the conversion to glucose, but it's all still going to count the same. > Also the post by Jim which states that an onion could be as much as 10 > carbs and that one tomato is 9 carbs is astounding. I'd never have > thought that. Yeah, it's surprising sometimes what's high and what isn't. Fruits are the most shocking: the sweetest ones like berries are lowest in carbs while sour fruits like oranges are packed with them. If you're adding onion to something for flavor, it probably won't be enough to cause a problem, but if you're eating roasted onions, it certainly could. Shallots are often suggested as a lower-carb replacement. Tomatoes are borderline; I stay away from them most of the time. > Thank you for your unput one and all sorry if I have burdened you.. Nah, no burden at all. We get a lot of new people who heard about low-carbing from a friend or something, and usually have a very skewed idea of what it means, so the best first piece of advice when someone clearly doesn't have a LC book is to get one. (Some people will say "the" book, meaning Atkins, but I think "Protein Power" is excellent.) But any of the popular ones should have charts of foods, in most cases with "net" carbs after fiber has been subtracted. There are also web sites like fitday.com that are handy for looking up the nutritional values of foods. SignatureAaron -- 285/254/200 -- aaron.baugher.biz Sometimes the difference between cooked and raw is that they include common additions, for instance they might assume that mashed potatoes are prepared with milk or cream added or that fried eggs accumulate whatever fat they are fried in. || "Aaron Baugher" <aaron_baugher@yahoo.com> wrote in message ||| And get a book or two. I've gotten all my low-carb books for $1 or [quoted text clipped - 45 lines] | sites like fitday.com that are handy for looking up the nutritional | values of foods. > Sometimes the difference between cooked and raw is that they include common > additions, for instance they might assume that mashed potatoes are prepared [quoted text clipped - 19 lines] > || I didn't mention Atkins, it was the very helpful post by em which > || included the acceptable foods. And there is the problem. No one can tell you what is an acceptable food list without knowing what specific LC diet, if any, your are on. The most popular is Atkins. Get a copy of his Dr Atkins New Diet Revolution or a copy of whatever diet you are following. If you were following Atkins, in the first 2 weeks or so, the whole onion definitely wouldnt; be appropriate during induction. A slice of onion and/or tomato as part of a green salad would be OK. If you;re doing some roll your own diet, which I would not recommend, then what you're eating, including the tomato and onion are LC compared to the typical diet. You can pick up small, thin, pocket size books that have a list of the most common foods and carb counts. If you want an online source for carb counts, google for USDA food database. >> || I didn't mention Atkins, it was the very helpful post by em which >> || included the acceptable foods. > >And there is the problem. No one can tell you what is an acceptable >food list without knowing what specific LC diet, if any, your are on. True -- but didn't the OP mention Induction in a subsequent post? SignatureBlueBrooke 254/225/135 >>>Low Carb works very well for me but I keep on slipping back to my old >>>bingeing ways and eating loads of sweet things and find myself putting [quoted text clipped - 61 lines] > > Thank you for your unput one and all sorry if I have burdened you.. 1 cup of raw green beans will have fewer carbs than one cup of cooked green beans because when cooked, it takes more mass of green beans to fill up the cup. They are all soft and pack together much more. However, the cook cup of green beans will weigh more. So.... how to "measure" the food is important. I can imagine that some water soluble sugars can drain from food when being cooked, so I can imagine carb loss from cooking. Just because I can imagine it, of course, doesn't mean it actually happens. > I can imagine that some water soluble sugars can drain from food when > being cooked, so I can imagine carb loss from cooking. Just because I > can imagine it, of course, doesn't mean it actually happens. I can imagine that too. I've seen TV chefs say that rinsing beans as you cook them takes out some of the "starch" that causes flatulence, for example, but I've never heard whether they really mean starch or how much it actually removes. If it were a significant amount, I figure people with BG testers would have discovered it by now. SignatureAaron -- 285/254/200 -- aaron.baugher.biz > Of course not, I have only asked this one question. I am not going to plague > this group for them to rubber-stamp every meal I eat. The problem I get with > the books, is that several years ago, I read one book which said that the > carb value of something eaten raw was X carbs but that after cooking it was > significantly more. It depends on when you measure it. If you measure a cup of raw spinach, it has a certain amount of carbs, cooking won't change that. But if you measure after cooking, you will have a lot more spinach in that same cup, so more carbs. There's a lot of variation like that, you choose based on when and how you're going to measure the food. Personally, I find it easiest to measure veggies either as the whole fresh vegetable (a whole onion) or as a fraction of the whole in a salad (1/4 head lettuce, 1/2 tomato, 1/2 avocado, 1/4 cucumber). I usually package meats in 1 lb packages, so measure them in 1/4 pounds by eyeballing. Cottage cheese and yogurt I measure in cups cause the package sizes I buy are 2 cups, so easy to figure for half as a portion. I buy frozen veggies in 1 lb packages so can easily measure half pound servings. Pints of berries contain 2 1-cup servings (or 4 1/2-cup servings for blueberries). And so on. The basic idea being to not need to pull out a scale and measuring cups every time I eat, but to "measure" by the way I buy foods. > Also the post by Jim which states that an onion could be as much as 10 carbs > and that one tomato is 9 carbs is astounding. I'd never have thought that. Here's a good source I use: http://www.nutritiondata.com Signaturehttp://www.ornery-geeks.org/consulting/ > > Also the post by Jim which states that an onion could be as much as 10 carbs > > and that one tomato is 9 carbs is astounding. I'd never have thought that. That' why if you ever watched the low carb cooking shows, like George Stella, he frequently talked about limiting the amounts of these in cooking, onions in particular. He recommended using one onion among a couple of dishes and not over do it. Which usually is pretty easy to do. If you're making something like onions and peppers, you just use a lot more peppers thatn onions. With some other seasoning thrown in, it works out very well. I have made onion soup with onions and zucchini and portabello mushrooms which reduces the carbs from regular onion soup. Onion Plus Soup 5 medium onions, sliced 2 large portabello mushrooms, cut in small slices 2 medium zucchinis, sliced (not peeled) 6 cups water 1.5 Tablespoons Minor's Beef Base 2 teaspoons Minor's Mirepoix About 6 Tablespoons butter Cook the onions and mushrooms in butter, stirring frequently, until the onions are soft and brown around the edges. Remove from pan and do same to the zucchini with more butter. Add water and beef base and mirepoix. Bring to boil and simmer for about 10 minutes. Put in bowls and put some cheese on top. I figure about 8 net carbs per cup, had about a cup and a third for supper. You could use any kind of beef broth instead of the Minor's, it is the best base/broth I have ever used and cheaper and easier to store than canned broth. The Mirepoix is optional, if you have it, it adds a nice flavor. I make this in my Wok as it is much easier to stir the vegetables in it than a regular pan. | That' why if you ever watched the low carb cooking shows, like George | Stella, he frequently talked about limiting the amounts of these in [quoted text clipped - 3 lines] | use a lot more peppers thatn onions. With some other seasoning thrown | in, it works out very well. > Low Carb works very well for me but I keep on slipping back to my old > bingeing ways and eating loads of sweet things and find myself putting the > weight back on - obviously. Cut calories down, take L Glutamine and Chormium Picolinate with your supps, and get some exercise....and strctly stick to the LC way for one week, don't eat anything off course....your ketones will kick in and hunger will vanish - then you start burning it up. Any sweet deviations mean you have to start all over again. > Low Carb works very well for me but I keep on slipping back to my old > bingeing ways and eating loads of sweet things and find myself putting > the weight back on - obviously. One thing that really helped me stay on track this time was tracking my food for about a week so I could make sure I'm getting at least 65% of my calories from fat. That simply turned off the cravings like a switch. I sat at a birthday party a few weeks ago and watched everyone else eat cake, cheesecake, and ice cream, and really didn't feel the slightest temptation to cheat. That wasn't the case before I upped the fat, so I think I was getting enough excess protein to tweak my blood sugar just a bit, and tests after some high-protein meals did bear that out. If cravings continue to be a problem for you after you've been on-plan for a couple weeks, increasing the fat could be something to consider. I started putting butter on more things (get a cookbook from before 1970, and it'll tell you to put a pat of butter on your steak, yum!) and snacking on nuts. SignatureAaron -- 285/254/200 -- aaron.baugher.biz |
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