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Weight Loss Forum / General Topics / March 2005Trying to add Good Carbs and Fiber on Low Carb
Hi, all. For those of you who are doing Low Carb, how did/do you go about adding the good carbs (vegetables, maybe fruit) and Fiber to your diet without messing up your program? I want/need to add a small apple a day for the fiber, but it has such a high carb count I'm unsure. I would still be below my calorie limit, so I don't think that it should affect my weight loss. Has anyone added fruit and it cause cravings? Just curious, thanks for your response. Donna K. 398.8/291.2/275 (next short term goal) New WOE began Jan 2003 >Hi, all. > For those of you who are doing Low Carb, how did/do you go about [quoted text clipped - 4 lines] >affect my weight loss. Has anyone added fruit and it cause cravings? >Just curious, thanks for your response. not All low carb diets are super restrictive. some fruits an veggies with carbs some of the better whole grains. nothing wrong with that. berries are a good choice for low carb and high fiber.  SignatureKnight-Toolworks & Custom Planes Custom made wooden planes at reasonable prices See http://www.knight-toolworks.com For prices and ordering instructions. > not All low carb diets are super restrictive. some fruits an veggies with carbs > some of the better whole grains. nothing wrong with that. > berries are a good choice for low carb and high fiber. Hi, Steve. I started many months ago on Atkins and have modified it to what I'm doing now. I really don't have a set number of carbs I go for, just staying away from potatoes, reg. pasta, rice...the heavy complex carbohydrates. I started adding vegetables in more quantity at the beginning of the year: broccoli, cauliflower, brussells sprouts, tomatoes..etc. I haven't noticed any strange cravings so considered that a good sign. I try to keep my fiber and water intake up. In the past, a lot of my problems, GI wise, had been taken care of with an apple a day (you know, keeps the doctor away) and have been thinking about adding that back into my diet. The only fruits I've had over the last 2 years has been in yogurt, and that has only been since the first of the year. It didn't seem to cause in craving problems, luckly. I've done these things and still kept my cal count below 2000 cal/day, so I think that should help with the weight loss. Donna K. 398.8/291.2/275 (next short term goal) New WOE began Jan 2003 what level of carbs are you trying to stay under? And how much would one apple add to your carb count. If you are doing atkins, it is my understanding that you stick to the 20g for 2 weeks, then start slowing adding back carbs in small increments. Most people find they can get 100 - 120g carbs per day and still lose weight. This allows for fruits and even some grains. If you are doing another variety (zone, southbeach, etc) - most of those do allow carbs in the form of high fiber, multi grain, low GI foods - fruits, grains, etc. Personally - I eat fruit and grains, just in moderation. I also prefer to get about 20g fiber at least per day. Cereals like fiber one or all bran really help with that. > Hi, all. > For those of you who are doing Low Carb, how did/do you go about [quoted text clipped - 8 lines] > 398.8/291.2/275 (next short term goal) > New WOE began Jan 2003 > what level of carbs are you trying to stay under? Honestly, I'm not sure. I had been on ATkins and tried to stay at or below 20 g/day (sure there were some I didn't count), but it got to the point that the calories were to high to continue to lose weight. That's when I decided to calorie restrict and stay as low carb as possible, with adding veggies back into the mix. Over the last several days my calories/C/F/P were on average 1825/84/92/176 (that's C/F/P percent of 13/47/40). I really need the fiber, although I've averaged over 27g the last several days. I think they want you to have min of 25g/day, don't remember where I got that number. > And how much would one > apple add to your carb count. A five ounce apple would add 77 cals and 20 carbs and 3.5g fiber > If you are doing atkins, it is my understanding that you stick to the 20g > for 2 weeks, then start slowing adding back carbs in small increments. > Most people find they can get 100 - 120g carbs per day and still lose > weight. This allows for fruits and even some grains. Well, I seem to stay below 100g/day, so maybe it won't be a problem. > If you are doing another variety (zone, southbeach, etc) - most of those do > allow carbs in the form of high fiber, multi grain, low GI foods - fruits, > grains, etc. I haven't looked into these varieties, TBH. I just seem to be doing well nudging and feeling my way around, at this point. It's really nice to have people to bounce ideas off of. :) > Personally - I eat fruit and grains, just in moderation. I also prefer to > get about 20g fiber at least per day. Cereals like fiber one or all bran > really help with that. I'm going to try and add a small apple a day during the week and see how it goes. Hopefully, it won't through any cravings on board. It's not the cals or even the carbs that concern me the most, it's those darn cravings I've gotten used to not having. Donna K. 398.8/291.2/275 (next short term goal) New WOE began Jan 2003 Nuclear Girl schreef: > I'm going to try and add a small apple a day during the week and see > how it goes. Hopefully, it won't through any cravings on board. It's > not the cals or even the carbs that concern me the most, it's those > darn cravings I've gotten used to not having. I've added an apple a day back for ~2 weeks now. Yesterday I even ate 2! No cravings, so far. :-) Berna (101.5/75.3/~68 kg) Signature( )_( ) Berna M. Bleeker-Slikker / . . \ berna.bleeker@gmail.com \ \@/ / http://www.volksliedjes.nl > I've added an apple a day back for ~2 weeks now. Yesterday I even ate 2! > No cravings, so far. :-) Kewl. I'm feeling my way through all this stuff. Everyone has been so helpful. > Berna (101.5/75.3/~68 kg) Look at you!!! You're so close!!! Keep it up (or down..teehee). Donna K. 398.8/291.2/275 (next short term goal) New WOE began Jan 2003 Nuclear Girl schreef: > Look at you!!! You're so close!!! Keep it up (or down..teehee). Yes, I did lose quite a bit. :-) I didn't do it all in one go, though; it took me about 6 years, with some ups and downs. I've some pictures at http://www.volksliedjes.nl/weightloss.html. You're doing very well yourself too, no? Over 100 lb lost, that's more than 45 kg! Keep up the good work! Berna (101.5/75.3/~68 kg) Signature( )_( ) Berna M. Bleeker-Slikker / . . \ berna.bleeker@gmail.com \ \@/ / http://www.volksliedjes.nl > Yes, I did lose quite a bit. :-) I didn't do it all in one go, though; > it took me about 6 years, with some ups and downs. I've some pictures > at http://www.volksliedjes.nl/weightloss.html. Berna, you look great! I think it's a super idea that you kept your dress for pictures! I wish I had saved one pair of my jeans. I do have one jumbo size sweatshirt that had become too small though. The rest of your site is devoted to folksong lyrics? I learned German when we lived there long ago and can nearly understand it. :-) I need to update but if you'd like to see my pictures they're at: http://home.midmaine.com/~snugbear/one_hot_cookie SignatureWalking on . . . Laurie in Maine 207/115 New Scale Start: 2/02 Maintained since 2/03 SnugBear schreef: >>Yes, I did lose quite a bit. :-) I didn't do it all in one go, though; >>it took me about 6 years, with some ups and downs. I've some pictures [quoted text clipped - 6 lines] > The rest of your site is devoted to folksong lyrics? I learned German > when we lived there long ago and can nearly understand it. :-) Yep, my site is about Dutch folksongs. Most of the songs have a midi file as well as the lyrics - what good is a song, if you can't *sing* it? > I need to update but if you'd like to see my pictures they're at: > http://home.midmaine.com/~snugbear/one_hot_cookie You look great yourself! (And cute, too!) Berna Signature( )_( ) Berna M. Bleeker-Slikker / . . \ berna.bleeker@gmail.com \ \@/ / http://www.volksliedjes.nl > Hi, all. > For those of you who are doing Low Carb, how did/do you go about [quoted text clipped - 4 lines] > affect my weight loss. Has anyone added fruit and it cause cravings? > Just curious, thanks for your response. Many vegetables have a lot of fiber and not many carbs. For example, cabbage or everything "green and leafy". Cabbage is my favorite and can be cooked in a million of ways. It is not necessarily a tradeoff of having to add a lot of carbs in exchange for adding fiber. I eat a limited quantity of fruits, personally. i Signature223/173.2/180 > Many vegetables have a lot of fiber and not many carbs. For example, > cabbage or everything "green and leafy". Cabbage is my favorite and > can be cooked in a million of ways. It is not necessarily a tradeoff > of having to add a lot of carbs in exchange for adding fiber. I've gone up on the veggies, and my fiber is usually above 25g a day. Apples just always seemed to do the trick for my current problem. I love broccolli, cauliflower, green beans, brussells sprouts, alfalfa sprouts. > I eat a limited quantity of fruits, personally. I seriously doubt I will ever have unlimited fruits. But there should be some compromise in there. I'll just have to feel my way and see how it goes. Donna K. 398.8/291.2/275 (next short term goal) New WOE began Jan 2003 >> Many vegetables have a lot of fiber and not many carbs. For example, >> cabbage or everything "green and leafy". Cabbage is my favorite and [quoted text clipped - 5 lines] > love broccolli, cauliflower, green beans, brussells sprouts, alfalfa > sprouts. That's all completely great and you do better than most people in this country. >> I eat a limited quantity of fruits, personally. > > I seriously doubt I will ever have unlimited fruits. But there should > be some compromise in there. I'll just have to feel my way and see how > it goes. Just be very careful. Signature223/173.2/180 > Cabbage is my favorite and > can be cooked in a million of ways. It is not necessarily a tradeoff > of having to add a lot of carbs in exchange for adding fiber. What's your favorite recipe for cooking cabbage? I love it too. I'm always looking for new ways to prepare it and it's about to go on sale soon. ;-) SignatureSnowshoeing . . . Laurie in Maine 207/115 New Scale Start: 2/02 Maintained since 2/03 >> Cabbage is my favorite and >> can be cooked in a million of ways. It is not necessarily a tradeoff [quoted text clipped - 3 lines] > always looking for new ways to prepare it and it's about to go on sale > soon. ;-) I am glad you love it! Three ways off the top of my head. 1. Take shredded cabbage (I buy cole slaw mix from Sam's club that has a bit of red cabbage and a bit of carrots), add salt, and sort of squeeze it hard with my hands. That lets the juice out. Then add your favorite dressing. (sour cream or mayonnaise or whatever you like). It is good even without dressing. 2. Meat and cabbage soup. Take ground meat, the fattier the better (I like fat and I am on a high fat diet, you can try leaner meat), boil water, and put meat there in little pieces. Boil for a while, add shredded cabbage and whatever else you like (I use same cole slaw mix), boil for another 15 minutes. 3. Braised (?) cabbage. Take a lot of cabbage, add meat pieces, spices to taste, put in oven in a tray for a while. Cabbage should lose quite a bit of water. (and it would become more calorie and carb dense this way) It is also good breaded and fried if it is cut into large pieces. It is the most politically correct food, approved for all diets. It is also incredibly cheap, stores well and has a lot of vitamins (unlike lettuce). i > Three ways off the top of my head. Thanks. It's nice with pork or kielbasa and I like to add pineapple and curry powder or caraway seeds and apple. My mom used to be able to shred it very finely for coleslaw and no mandolin I've ever had could match her vegetable peeler. I just can't justify all that mayo now. Looking forward to New England Boiled Dinner soon! SignatureSnowshoeing . . . storm coming! Laurie in Maine 207/115 New Scale Start: 2/02 Maintained since 2/03 >> Three ways off the top of my head. > > Thanks. It's nice with pork or kielbasa and I like to add pineapple and > curry powder or caraway seeds and apple. My mom used to be able to shred > it very finely for coleslaw and no mandolin I've ever had could match her > vegetable peeler. I just can't justify all that mayo now. I like the pineapple idea, thanks. Signature223/173.2/180 <snip> interesting cabbage cooking instructions... > Three ways off the top of my head. MmmmMmmm, I may have to try some of those. I used to really like cabbage. Thanks, Ig. Donna K. 398.8/287.4/275 (next short term goal) New WOE began Jan 2003 > For those of you who are doing Low Carb, how did/do you go about > adding the good carbs (vegetables, maybe fruit) and Fiber to your diet [quoted text clipped - 3 lines] > affect my weight loss. Has anyone added fruit and it cause cravings? > Just curious, thanks for your response. Fruit shouldn't cause cravings, the sugar it contains is in its raw, natural form and, IMHO, the nutritional value of fruit more than makes up for the small amounts of fructose, not to mention the enjoyment value. I eat quite a decent amount of fruit every day & have managed to stay at 1,100 cals/day without cravings, except, perhaps, looking forward to another serving of fruit. I try to limit apples & bananas 'coz they do pile on the calories (I usually have one of either every day) but I do go heavy on the strawberries. Berries in general are highly nutritious, rich in fiber, lower in sugar & very low in calories. At only 225 cals/lb, you can really go to town.... > Fruit shouldn't cause cravings, the sugar it contains is in its raw, natural > form and, IMHO, the nutritional value of fruit more than makes up for the > small amounts of fructose, not to mention the enjoyment value. That would be good. It's been 2 years since I've had fruit, other than that in yogurt. I had a 5oz apple today, and really enjoyed it. I use to eat them almost daily to keep me "regular", and lately I've really needed the extra help. ;) > Berries > in general are highly nutritious, rich in fiber, lower in sugar & very low > in calories. At only 225 cals/lb, you can really go to town.... Hmmmm, I'll have to check into the "berry" type fruits. I love strawberries. Just have to take it slow. It may not be a deal at all, but I'm sorta scared to eat stuff I haven't had in a long time. Donna K. 398.8/291.2/275 (next short term goal) New WOE began Jan 2003 >> Fruit shouldn't cause cravings, the sugar it contains is in its raw, >> natural [quoted text clipped - 5 lines] > to eat them almost daily to keep me "regular", and lately I've really > needed the extra help. ;) Low carb diets can be low on fiber (hard to get it without carbs) & can cause problems with regulairty... >> Berries in general are highly nutritious, rich in fiber, lower in sugar >> & very low [quoted text clipped - 3 lines] > strawberries. Just have to take it slow. It may not be a deal at all, > but I'm sorta scared to eat stuff I haven't had in a long time. Actually, I made a mistake above, strawberries have only 130 cals/lb, 32g carbs, 10g fiber. That's for a whole pound, more than most of us can eat, although I can manage half a pound if I'm determined. That would give you only 16g of carbs, lots of vit C. > Low carb diets can be low on fiber (hard to get it without carbs) & can > cause problems with regulairty... Buy those big tubs of salad greens and have one or two big servings a day. You can make good dressings with tomato juice, sweetener, garlic, dry mustard and oil. SignatureDiva ***** The Best Man For The Job Is A Woman > Hi, all. > For those of you who are doing Low Carb, how did/do you go about [quoted text clipped - 8 lines] > 398.8/291.2/275 (next short term goal) > New WOE began Jan 2003 I'm no into low-carb, so I don't much about this, but I repsume carbs with a low GI might be a good idea. You coudl find yourself a list of which things are suitable. Legumes should work. >> Hi, all. >> For those of you who are doing Low Carb, how did/do you go about [quoted text clipped - 12 lines] >with a low GI might be a good idea. You coudl find yourself a list of >which things are suitable. Legumes should work. I agree with kaaskoper. If we think for a moment, why do low-carb diets work? What is the premise... the science behind it? I believe it's the avoidance of the high levels caused by eating carbs.. If this is the case, then... are all carbs bad? Do all carbs cause insulin spikes, and lead to lack of insulin sensitivity (metaboic syndrome, syndrome x)? No - they don't. Low glycemic carbs (whole wheat, most whole fruits) do not cause an insulin response like refined carbs do. In fact, insulin sensitivity (which is what you want) is best when eating low GI carbs (better, for example, than even eating lean protien). So... there's no problem at all adding low GI goods (apples especially)... unless you buy into the ketosis thing :-) I don't do low carb, but I've heard of many people who do who have added apples, etc. back in and it didn't make an ounce of difference in their weight. PS - a skinned, medium sized apple is approx 4g of fiber. > If we think for a moment, why do low-carb diets work? What is the > premise... the science behind it? [quoted text clipped - 8 lines] > insulin sensitivity (which is what you want) is best when eating low > GI carbs (better, for example, than even eating lean protien). I used to believe that also. Until I tried to look up GI of various foods. You may find some things amusing. Such as that glycemic index of sugar is 58 (see http://www.centerfornaturopathic.com/Glycemic%20index.htm), whereas GI of oatmeal (touted by its manufacturers as "healthy carb") is 54, not in any way substantially different. GI of "wholemeal flour" (which, I assume, is the same as whole wheat bread) is 69, higher than that of sugar. GI is also very hard to estimate. For example, GIof pasta depends on how long it was boiled, or whether there is fat added, and so on. > So... there's no problem at all adding low GI goods (apples > especially)... unless you buy into the ketosis thing :-) > I don't do low carb, but I've heard of many people who do who have > added apples, etc. back in and it didn't make an ounce of difference > in their weight. > > PS - a skinned, medium sized apple is approx 4g of fiber. I ave nothing against apples, I still eat them from time to time, but all carbs end up the same, they are converted to glucose. Signature223/173.2/180 >I used to believe that also. Until I tried to look up GI of various >foods. [quoted text clipped - 3 lines] >whereas GI of oatmeal (touted by its manufacturers as "healthy carb") >is 54, not in any way substantially different. Yes, in the 'GI world' sugar isn't the worst thing in the world. Note the difference in GI between 'instant' Oatmeal (the less healthy kind) and 'old fashioned' slow cook/large flake oatmeal (the healthy kind). Although the GI's of sugar and oatmeal aren't that far apart... well.. somewhat... table sugar (sucrose) usually comes in around 65, slow-cooked oatmeal around 48...oatmeal of course is considered much healthier because of it nutritional value. I'm not sure where you got the 58 value (though unfortunately, there are some old, inaccurate tables out there). Honey comes in around 58. --- GI of Sugars Glucose - Glycemic Index = 100 Maltose - Glycemic Index = 105 Sucrose - (Table sugar) Glycemic Index = 65 Lactose - (Milk sugar) Glycemic Index = 46 Fructose - (Fruit sugar) Glycemic Index = 23 Honey - Glycemic Index = 58 >I ave nothing against apples, I still eat them from time to time, but >all carbs end up the same, they are converted to glucose. But that's not necessarily a bad thing... |
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