Post # 1
I asked a few weeks ago about increasing intensity in my workouts… I’ve been doing more interval training, adding weights, etc… I feel better, but I am not seeing any results on the scale.
I spoke with a trainer and she suggested I try to go low carb. Anyone have any low carb (easy) recipes that I could try??
Post # 3
i have a ton of low-carb recipes. are you talking atkins low carb (a seriously low carb count) or just a general decrease in carbs?
Post # 4
Sauce: 1/2 cup white wine, 1 Tbsp butter, 1 Tbsp olive oil, 1 cup lemon juice, 1 Tbsp. lemon zest, and capers (to taste) Heat all in a pan, reduce to desired thickness.
Pan sere a chicken breast, and add above sauce. Mmm!
(Ziploc Zip N Steam bags are great for low carb diets. You can pack a chicken breast or fish fillet in a bag at night and cook it in the microwave at work for lunch! They’re also great for steaming veggies!!)
Post # 5
I honestly don’t know the details of Atkins…. I’d say mcre just a general decrease in carbs.
Post # 6
On Atkins, you can’t have more than 20 grams of carbs a day during the first two weeks. It’s definitely hard. I do have a recipe for pancakes though, that are made with a rather funky ingredient that are surprisingly awesome if you’re interested!
Post # 7
I’m interested in the pancake recipe (or any others)!
I know on Food Network.com, you can find a lot of good low carb recipes.
Post # 8
As a figure competitor and personal trainer, I strongly dislike any diet such as the Atkins. While it is true that you want to lower your carb intake.. its not good to drop it completely. Yes, going no carb works for some people to lose weight.. but not for everyone. Carbs are what fuel your body, and when you dont get enough, your body often goes into a catabolic state.. where it actually holds on to what fat it has and burns muscle instead. Also, if you are a fan of carbs.. chips, sweets, breads.. as soon as your diet is over.. or if you have a breakdown, you body will pack the fat on at record speed!
What I do is focus on good carbs.. and allow myself 1 cheat a week for the bad ones. I plan my cheat meal, whether its a hamburger and fries, or a hot fudge sundae, I plan it.. and dont stray from my diet for the whole week so that I can enjoy it. If I know I am going out to dinner one night, I will plan my cheat for that night.
For the rest of the week I allow myself about 90-100 carbs a day.. but those are planned carbs. 1/2 cup plain oatmeal for breakfast is about 30 carbs.. a small baked potato for lunch is about 30 carbs and 1/4 cup brown rice or a sweet potato for dinner is about 30 carbs… combined with good protein with each meal, low carb shakes for mid-meal snacks and NO carbs after 7 pm, I can drop 30 pounds in 10-12 weeks when dieting for a competition.
Just remember.. the only way you lose weight, is to burn more calories then you consume… So if you eat 1000 calories a day.. you need to burn more then that to lose weight..
Hope this helps a bit.
Post # 9
I tried Atkins for a little over a month and saw great results, BUT my workouts stunk, I had no energy and thought I was going to pass out if I pushed myself. Needless to say I love bread & (although they aren’t the best) I’m so used to eating a weight watchers or healthy choice for lunch (which have like 30 grams of carbs) SO I put all the weight back on and now weigh more then before I started low carb.
Now that I’m engaged im hitting the gym and counting calories, I get to still eat my carbs so I have energy, and it sucks that I’m only losing like a pound a week vs. my pound a day when I was low carbing, but this is so much more do-able and I’m happier (when I was low carbing I was so irritable!) Low carb is a quick fix, but an easier way to lower your carb intake would just to have one meal that is low carb for example eat a low calorie breakfast & lunch, but for dinner make it low carb with chicken and a low carb veggie like broccoli. You will find in your resarch that a low carb diet = a high fat diet, therefore you eat eggs, bacon, steak, and a bunch of other fatty meats to give you "energy."
Post # 10
@lilcfitness- great advice!
Just to elaborate- good carbs include whole grains. Stay away from white rice, pasta that’s not whole wheat, white or processed breads. If you need those foods go for brown rice, whole wheat pasta or a multigrain wheat bread.
Post # 11
I have greatly reduced my carb intake in the last few months, and I’ve seen great results and the added benefit of extra energy. I think how you react depends strongly on your individual metabolism, but it might be worth trying. The first two weeks I was much more restrictive in my carb reduction (though I didn’t do anything like Atkins or South Beach). Basically I switched my breakfast from whole grain cereal to 2 boiled eggs (only 1/2 of one yellow) and LF turkey sausage. For lunch I anyway eat a salad with cottage cheese so i stuck with that. If you need more calories (I’m erally petite) you can add things like smoked salmon or grilled chicken which are both healthy and filling. Throughout the day I snack on things like almonds and wasabi peas. It’s important to have a balanced amount of fat or you won’t satisfy your hunger. I now also add in whole grain shredded wheat cereal as well. For dinner I really didn’t make many changes, just cut out grains (e.g. rice and cracked wheat) and bread initially. I cook a lot of chicken, chicken sausage, and tons of veggies and lentils in general, so it’s all pretty nutritious and generally full of healthier carbs. The most important thing was *no alcohol* during those first two weeks. I’m not a big drinker, but living in CA I do like my red wine. But it’s amazing how quickly the carbs and calories from even one glass a few times a week can add up. After the initial phase I’ve started mixing up between the higher protein breakfast and whole grain cereals. I also have added a lot more variety and fruit to my snacks (e.g. blueberries, apples, brown rice cakes etc). To dinner I’ve added back in starches/carbs…but to the irritation of my FH have switched white rice to brown rice, quinoa, or cracked/bulgur wheat and as always only eat whole grain breads. More importantly I’ve changed the balance so I eat a lot more protein and veggies and less grains. I do drink a glass of wine a few days a week, but i think I’ve been more conscious of how big it is (e.g. 5-6 oz instead of 10 oz)…just buy better wine:) I’ve also added back in my little squares of dark chocolate indulgence for dessert, though not necessarily as often as I used to.
I think one really important factor is that I tend to buy veggies and fruits from the farmer’s market or organic sections. In my area the farmer’s market is cheaper than the grocery store, but organics can be more expensive. NOnetheless I think it’s worth it b/c the produce is much more nutrient dense and also much tastier. Another big help is to add more LF or NF dairy (if you don’t eat a lot already). I think the natural sugars in dairy products might satisfy some of your cravings for it in a healthier way. And of course remember to drink plenty of water which helps your body process fat by flushing out toxins so that your liver is less taxed. I won’t enter into the debate about how much is healthy, just that it seems to help my overall health and energy levels to drink more. Another tasty and healthy drink I make is to take one of the really concentrated, anti-oxidant rich juices (I like Naked Pomegranite and Blueberry) and mix it with club soda…its like making your own soft drink but way healthier than a Coke.
This is just an example of what worked for me, but I think that for any diet it’s important that it fit your tastes and lifestyle. I don’t really consider this a diet but rather a transition to healthier eating that’s more suited to my body and metabolism. I’m amazed at how much faster I’ve been putting on muscle from my workouts since I did this. I never realized how much extra protein my body was craving. Oh, one more point, I haven’t really lost a lot of weight this way, just definitely become much leaner. If you want to shed pounds you really do need to reduce calories (or step up your workouts). But if you’re doing that, make sure to derive the most nutrition from the calories you do eat.
Post # 12
Check out cookbooks or websites for the diabetic exchange diet. It was designed for diabetics, obviously, but anyone can do it. It works on the premise that you only get around 120 grams of carbs in a day and you need to SPREAD them out evenly instead of injesting huge amounts of sugar in one dose. It also limits your protein to 6 ounces a day which is a tiny amount (this includes meat and cheese), but if you’re willing to do that, it will correct any imbalances in your blood sugars.
I’ve been doing the diet in support of my dad who has diabetes. He’s followed it exactly and has lost 50lbs. I’ve been a little bit more liberal, but still follow the basic guidelines and have lost 20. I still want to lose 30-40, but it’s a start, right?
No need to go out and buy anything to do the research on this. Go to the American Diabetic Association website and there is TONs of information for you. 🙂