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Low Carb Diets (Atkins, Keto)

15,443 Views | 133 Replies | Last: 2 yr ago by True Anomaly
combat wombat™
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11:37a, 8/24/23
AG
I was going to post this on the low-energy keto thread but decided it would derail.

I've been doing low carb because sugar, bread, pasta, and baked goods are foods I have a very difficult time using my disciple and self-control around. (I also use Weight Watchers. Both work for me. But my husband is doing low carb and me doing one and him doing the other was impossible!!)

Obviously, I eat a lot of meats, eggs, and cheeses. I eat a lot of broccoli and green beans. I also love a wedge salad with "homemade" Ranch dressing made using the packet. But sometimes these get old. Hoping to share recipes and "hacks" or substitutions you have used successfully.

I don't know if other people can use these and still loose weight, but I can as long as I don't have too many in a single day. I'll share because it helps maintain my sanity and maybe it will help someone else.

Mission low-carb tortillas and spinach wraps. They are good and you can have tacos and quesadillas. I also use them to make enchiladas and pizza. The enchilada sauce has a bit of carb in it but it's still less than 6-7 net grams of carb per enchilada. I haven't tried it, but I think I could also use them to make lasagna. My traditional lasagna has a lot of ground meat and tons of cheese so I think it would work.

"Chaffles" - low carb waffles that I have eaten as waffles and also subbed out for sandwich bread. You can buy sugar free pancake syrup. I use Maple Grove Farms brand that is available at Walmart.

https://lowcarbyum.com/keto-chaffles-recipe/

There is a "protein sparing bread" recipe out there. You can make a loaf of "bread" out of egg whites and egg white powder. It doesn't taste like bread. The texture isn't too bad though but once you put it in a sandwich or toast it and slather it with butter it's fine. It was zero carb. It's supposed to work for French toast but I didn't try that. However, I just bought a loaf of Natures Own Keto bread to see how it is. 1 net gram per slice so I'm interested to see how that tastes. The egg white bread is probably more "whole food" approach, though.

Jello-o sugar free dark chocolate pudding. It's great. It's got 11 g of carbs per serving but if I haven't had a lot of carbs in a day and I really want some chocolate this hits the spot. You can put some whip cream on top of it, too.

Sugar-free Jell-O with whipped cream and pecans on top of it.

Macadamia nuts. Lots of macadamia nuts.

We started making pizzas with the mission low carb tortillas and Raos pizza sauce. I try to cook the tortillas in a pan a bit to crip them up then throw them in the oven on a heated pizza stone and it works pretty well.

I have made chicken parm but coated the chicken with 1/2 almond flour and 1/2 parmesan cheese instead of bread crumbs. Everyone in the house liked it.

I also use the 1/2 almond flour and 1/2 parm cheese blend to make chicken nuggets and tenders in the oven.

I don't buy a lot of Adkins Advantage snacks but there's one that's kind of like a Milky Way that I keep on hand for when I'm feeling the need for a chocolate treat .

I'd be curious to know of recipes that work for you or substitutions you use
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TXTransplant
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12:05p, 8/24/23
I'm not keto, but I do track macros and try to stay under 100 g of carbs per day. They add up fast, so here are a few of my go-tos.

HEB Mootopia skim milk (or any lactose free milk). Bonus is the filtration process concentrates the proteins so one cup of milk has 13 g of protein.

Atorias flatbread wraps (find them in the deli at HEB). I use them for turkey sandwiches. They are actually really good if lightly toasted (I do it on my gas burner).

Fulfil chocolate salted caramel caramel bars. They have other flavors too, but this is my favorite of ALL the protein/snack bars I've tried (even better than Built). Usually the best price is either at Walmart or Amazon.

I love flavored syrup in my coffee and tea. The two best are Jordan's Skinny Syrup, specifically the vanillla, and Torani brown sugar cinnamon (this is the best syrup period, IMO).

Amazon has been jacking with the price on these two products, and I can sometimes get the Torani syrup at World Market for a lot less than Amazon (I think one time it was $9.99 vs $15 or $16 per bottle on Amazon; current price is $11)

Greek yogurt - this seems like a no-brainer, but it's high protein and relatively low-carb, if you are trying to hit both goals. While not technically "Greek", the Icelandic Provisions and Siggi's Skyr plain are so creamy! I alternate between fat free and low-fat. I usually add 50 g of raspberries+blackberries and a little stevia and smash it all up together.

PB Peanut butter powder - if you're craving the flavor of peanut butter, or need to make a dressing/dipping sauce, this is the way to go. Packed with flavor and low carb and low fat. And a little goes a long way. I also put it in yogurt.

Egg white powder - mentioned above, I put this in my eggs to make fluffier savory omelettes or sweet "pan-crepes", which is like a combo of a pancake and a crepe.

Parmesan, feta, and goats milk cheeses - lower carb and higher protein than "traditional" cheddar, colby-jack, etc.

Prosciutto bacon - when I'm too lazy to make bacon, I take slices of prosciutto and bake them in the oven at 425 until they are crispy (watch carefully so they don't burn). You'd never know it wasn't bacon.

You can use the same technique on slices of pepperoni and salami to make "chips". So yummy!

I also like jello instant pudding from the box. No shame in my game there; made with Mootopia skim milk makes it a high protein dessert. I also use maybe 10 g of the dry mix (vanilla and cheesecake flavor) to sweeten and thicken my overnight oats.

I have more "hacks" that I've figured out over the last 2+ years, but these are the ones I use most often.
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combat wombat™
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In reply to TXTransplant • 12:13p, 8/24/23
AG
Thanks for posting!!

I didn't know about the monotipia/lactose free milks!!

I'm buying the brown sugar cinnamon syrup.
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TXTransplant
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12:14p, 8/24/23
Almost forgot the best one this time of year - homemade acai bowls!

One packet of unsweetened acai (Sambazon or Trader Joe's), plus 30 g vanilla flavored egg white protein powder, plus 170 g plain Greek/Icelandic yogurt, plus 1 tsp chia seeds, plus 1 tsp cacao powder. Blend that all up like a smoothie, pour into a bowl, and freeze overnight.

When you're ready to eat, take it out and put it on the counter or in the fridge until it partially defrosts. Top with berries, cherries, nuts, coconut flakes, cacao nibs, or whatever else you like, and then dust with cinnamon. The partially defrosted texture is so satisfying when it's hot or after a hard workout.

I really like to add crumbled up Bare banana chips because the crunch they provide is amazing. They aren't low-carb, but a little goes a long way. I only need about 1/3 of a serving (a serving is 30 g).

This is probably on the high side when it comes to carbs if you are keto, but there is no added/processed sugar. Just what's in the fruit and yogurt.
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aggiegolfer03
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1:16p, 8/24/23
AG
I'm not doing keto, but some stuff I like for treats could work their way into a keto diet:

Keto friendly cereal in oikos triple zero vanilla yogurt. The chocolate puffs are awesome in yogurt. The PB puffs are better in milk (which if using mootopia would work in just fine.

I also eat fiber one in the yogurt. Great way to make use of an otherwise nasty cereal. Never hungry after that one.

You can make "ice cream" out of milk, vanilla whey powder and frozen berries as the "ice". On our blender, 16 oz of milk, 1.5 scoops of whey, and a pound of frozen strawberries ends up about the consistency of soft serve. And since the berries are the ice, no watered down flavor. I use 2% milk, but substitute mootopia, and you could make that work on keto.

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SARATOGA
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3:53p, 8/24/23
Here is what I have found helps the most.

1) Commit as a family unit/household. You are doomed to failure if you're the only one in the house trying to eat healthy foods.

2) Directly from #1, the only place you really need to exercise willpower is at the grocery store. If you don't buy carbs and processed food then they aren't around your house when you feel tempted/cravings, you'll naturally have to look for other things you bought that are healthy, more filling, more satiating. Its almost impossible to overeat protein alone.

3) I find if you're always looking for a substitute for unhealthy things, it is a slippery slope to failure. Things like Splenda, Stevia, Monkfruit, Aspertame, Etheritol and other low carb low sugar faking sort of ingredients can trigger some of the same hormonal responses that cause cravings and overeating in the first place.

4) Finally that if you commit to eating, real, healthy, animal based, whole food proteins and fats, you are doing so much better than most. Don't be too hard on yourself for awkward social encounters and never apologize for putting your health first. You are your own test case. Do what WORKS best for you !
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TXTransplant
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In reply to SARATOGA • 4:19p, 8/24/23
Idk, I totally disagree with #3. I don't view stevia or sugar-free anything as a "substitute for unhealthy things".

I've never been a sugar addict, and the older I get, the less sweet I like my food to be. Too much sugar ruins the flavor of a lot of foods. When I cook/bake, I almost always reduce the amount of sugar in recipes by 1/4 to 1/3.

So, I view these substitutes as a way to enjoy sweet flavors without being completely overwhelmed by sickly sweetness (which is unfortunately what the average American palate has come to expect). I'd much rather have something that's unsweetened and add stevia to taste (sometimes honey).

For example, I forgot my plain yogurt at home a couple of weeks ago, so I bought some strawberry flavored from the cafe. It was SO sweet! I ate it because I wanted to hit my protein goal (and not let the fruit I brought to work go to waste), but I did not enjoy it nearly as much as what I make myself (with a little stevia).

As far as 1 goes, personally, I need some carbs with my fat and protein. Not a lot, and I know when I go overboard with them. But I do still eat for enjoyment, and of the three macros, fat is actually my least favorite. I would much rather have extra carbs and cut back on fat. I just try to be mindful of what types of carbs I'm eating (I can be totally satisfied with some fruit or sweet potato and don't need highly processed carbs). This is why I try to stick to 100 g or less rather than keto (and was upfront that not all of my suggestions are specifically keto).
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SARATOGA
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8:54a, 8/25/23
for #3) I said "I find......."

so your experience may be different with substitutes.

But when it comes to sugar, fructose from table sugar is the same molecule as fructose in fruit. There is no difference, still causes a spike in blood sugar, a release of insulin and a storage of excess energy in body fat.

Starch is just sugar molecules holding hands, so the sweet potato or other potato or carrots are going to do the same thing, cause problems throughout your system.

The human body is an amazing thing. It can tolerate lots of mistreatment over a long period of time, but eventually things like type II diabetes (from a worn out overused pancreas), cardiovascular disease, and cancer come knocking at the door if one continues consuming sugar in all its forms.
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TXTransplant
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9:26a, 8/25/23
Despite what "health influencers" want you to believe, blood sugar "spikes" aren't a bad thing in otherwise healthy people who aren't diabetic (which I realize is a minority of the population). They are perfectly normal, as glucose levels in the body are supposed to be somewhat oscillatory. A healthy body/pancreas can manage these fluctuations via a negative feedback loop.

Glucose is the primary source of energy for nearly every cell in the human body. Protein is ultimately converted to glucose by your body. However, as more protein is utilized for glucose, less is available for other important body functions like to building muscles, synthesizing antibodies, and supporting metabolism.

The problem is when your glucose levels are higher than your body can utilize.

If you have excessive stored fat, the keto diet can be an effective way to lose weight, but the weight is the result of a calorie deficit, not because you specifically aren't eating carbs.

There is absolutely nothing inherently bad or harmful to the body from eating fruit or sweet potatoes or regular potatoes. These foods contain a lot of other nutrients that the body needs, and, assuming you are not diabetic, they will not be stored as excess fat or cause problems in the body if you are not consuming too many calories overall (based on your BMR and level of exercise).

If keto works for you and you enjoy it, great. But let's stop with the bad science. I'll certainly be the first to say that the "food pyramid", 2000 calories a day, and low-fat and processed food (breads and pastas) recommendations that have persisted for the better part of the last 40 years have been terrible for people's health, but that doesn't mean we should replace that with junk and pseudoscience.
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combat wombat™
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12:44p, 8/25/23
AG
"I love flavored syrup in my coffee and tea. The two best are Jordan's Skinny Syrup, specifically the vanillla, and Torani brown sugar cinnamon (this is the best syrup period, IMO). "

This is a reasonable substitute for the Coffe Mate Cinnamon Vanilla Creme that I like but that they don't make in a sugar-free version. I just add milk or half and half.
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combat wombat™
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In reply to TXTransplant • 12:45p, 8/25/23
AG
Weight Watchers and low carb diets both work for me because I have to mostly omit "trigger" foods that I lack self-control with. It's not science.
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Jbob04
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In reply to combat wombat™ • 1:15p, 8/25/23
AG
I just can't do the artificial sweeteners in those things. I usually just do heavy cream and a bit of butter frothed.
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Tex117
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In reply to TXTransplant • 1:22p, 8/25/23
AG
TXTransplant said:
Despite what "health influencers" want you to believe, blood sugar "spikes" aren't a bad thing in otherwise healthy people who aren't diabetic (which I realize is a minority of the population). They are perfectly normal, as glucose levels in the body are supposed to be somewhat oscillatory. A healthy body/pancreas can manage these fluctuations via a negative feedback loop.

Glucose is the primary source of energy for nearly every cell in the human body. Protein is ultimately converted to glucose by your body. However, as more protein is utilized for glucose, less is available for other important body functions like to building muscles, synthesizing antibodies, and supporting metabolism.

The problem is when your glucose levels are higher than your body can utilize.

If you have excessive stored fat, the keto diet can be an effective way to lose weight, but the weight is the result of a calorie deficit, not because you specifically aren't eating carbs.

There is absolutely nothing inherently bad or harmful to the body from eating fruit or sweet potatoes or regular potatoes. These foods contain a lot of other nutrients that the body needs, and, assuming you are not diabetic? they will not be stored as excess fat or cause problems in the body if you are not consuming too many calories overall (based on your BMR and level of exercise).

If keto works for you and you enjoy it, great. But let's stop with the bad science. I'll certainly be the first to say that the "food pyramid", 2000 calories a day, and low-fat and processed food (breads and pastas) recommendations that have persisted for the better part of the last 40 years have been terrible for people's health, but that doesn't mean we should replace that with junk and pseudoscience.
Thank you. And especially the bolded.

Eff.

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TXTransplant
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In reply to combat wombat™ • 1:34p, 8/25/23
Right. I'm not debating that point at all. If that's what you've got to do to lose weight, you know yourself best.

What I'm pointing out is the junk science that gets promoted that somehow our bodies "don't need glucose" and that "blood sugar spikes" from eating normal portions of things like fruit and potatoes (assuming you aren't diabetic) are harmful to our health/bodies.
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combat wombat™
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In reply to Jbob04 • 1:42p, 8/25/23
AG
I do like bulletproof coffee!! Coffee and coconut oil. Dome in my bullet blender. yum!
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combat wombat™
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In reply to TXTransplant • 1:44p, 8/25/23
AG
Got it. On WW I actually eat a LOT of fruit and some potatoes. But I'm cutting out a lot of fat, processed carbs, and sugar (except what's in fruit).
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TXTransplant
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In reply to combat wombat™ • 1:49p, 8/25/23
combat wombat said:
"I love flavored syrup in my coffee and tea. The two best are Jordan's Skinny Syrup, specifically the vanillla, and Torani brown sugar cinnamon (this is the best syrup period, IMO). "

This is a reasonable substitute for the Coffe Mate Cinnamon Vanilla Creme that I like but that they don't make in a sugar-free version. I just add milk or half and half.


If you like an even stronger cinnamon flavor, add actual cinnamon to your coffee. I will drop a few sticks in my jar of cold brew and just let it steep. You can also add ground cinnamon to coffee grounds before brewing. That works better than putting ground cinnamon directly into liquid. I add cinnamon sticks it brewed iced tea, too.

Cinnamon is a really interesting spice. It has a naturally sweet flavor, and for me it satisfies much of that taste. I put it in almost every sweet/non-savory food that I eat. To channel Ina Garten, though, it's definitely worth it to buy "good cinnamon". My fave is the Vietnamese cinnamon from Penzey's. It's fantastic.
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TXTransplant
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In reply to combat wombat™ • 2:02p, 8/25/23
combat wombat said:
Got it. On WW I actually eat a LOT of fruit and some potatoes. But I'm cutting out a lot of fat, processed carbs, and sugar (except what's in fruit).


That's very similar to what I'm doing. I eat overnight oats every morning (with added protein), and that on top of my normal portions of fruit, some milk and Greek yogurt, and my sandwich wrap gets me pretty darn close to my "ideal" carb target. There really isn't room for much else in the way of carbs, if I'm trying to hit my strictest macros.

I also eat relatively low fat. My BF and I have discussions about this all the time. He prefers a high fat very low carb keto diet. I don't have anything against fat, I just prefer low-fat protein. I'd rather add fat back with avocado or cheese or nuts rather than eat a higher fat meat. Over time, it's also become much harder for me to digest really fatty food (especially if consumed with alcohol or sugar). It's also much harder to hit my protein goal (150-160 g/day) if I'm eating fatty protein instead of lean protein. You can't really control the amount of fat in a fatty meat, so I end up not getting enough protein in a portion size.

It's easy for me to go days without consuming any food that has sugar added to it. Fruit in and of itself goes a long way towards satisfying any sweet craving I have (the cherries this year have been incredibly good).

I will also say that my BMR is around 1400 calories, and I try to stay between 1400-1600, 1800 max. To lose weight, I need to be at about 1400. I'm 5'6" and 135-ish lbs.

I just don't get as many calories per day as a man who is taller and has more muscle mass. So, I feel like I have to be a lot more mindful about how I "spend" those calories (and still enjoy some of my favorite foods).
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SARATOGA
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In reply to TXTransplant • 3:01p, 8/25/23
Thats not "junk science". It is science. You can only eat meat and your body will still turn this into fuel that it needs.

Gluconeogenesis is the process by which protein is converted to glycogen.

One literally doesn't need to consume carbs at all. You can call it a "macro" a "portion" or part of a "balanced" diet or whatever name you want, but it is entirely and completely unecessary.

You can CHOOSE to eat carbs, but they are not necessary, and in fact detrimental to your health. Doesn't matter if its BlueBell or Skittles, or Blueberries and Bananas.

Not necessary at all. Just a choice.

Carnivore is not a RADICAL or CRASH diet. When I started about 4 years ago, I lost 7 pounds. Now its is just easy maintenance of a HEALTHY and COMPLETE IDEALIZED nutrition plan fulfilling everything your body needs to survive. Carnivore cures.

Don't want to believe me that is fine. But there is loads of research on this, and it growing. Here is just one nutritionist example for some additional reading.

https://www.nutritionwithjudy.com/carnivore-diet-for-autoimmune

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SARATOGA
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3:22p, 8/25/23
I'm just a fellow Texag person. I understand if you don't want to give any credence to my thoughts, but the science, medical research is evolving, and there is a greater understanding of not only the previous (biased) and corporate influence that permeates what is propagated as "healthy".

Here are just a few medical doctors (qualified experts) for reference:

https://drberry.com/

https://doctortro.com/

https://www.dietdoctor.com/

https://www.insuliniq.com/

https://drattar.com/

https://linktr.ee/robertlufkinmd

https://www.metabolicmind.org/


I could go on and on.....I have nothing to sell, I get no kickbacks from any of those doctors. But being a Health and Fitness board, if even 1 person is able to find some information to turn a lifelong struggle and unhealthy relationship with food (like me) and who has tried and failed on every "diet" out there at one time or another.... if one other user can utilize qualified expert research to make healthy lifestyle changes and realize the benefits of cutting carbs, not as a "diet" but as a sustainable nutrition plan for life and finds themselves feeling much better, more capable, more mentally and physically able to do the things they want to do then it is absolutely worth it.

I literally have enough research from pubmed, medical journals, RCTs and others to fill a binder. If anyone wants more info, please DM me. We've all struggled. I've made it through, so can you. Ya'll have a great weekend.

Dinner tonight: Ribeye Steak with a side of Ribeye Steak.
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TXTransplant
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In reply to SARATOGA • 3:29p, 8/25/23
If you lose weight on the "carnivore diet" it is from calorie restriction. Calorie restriction is the "cure", not carnivore, or keto, or vegetarian, or vegan, or any other sort of diet.

Carbs are NOT inherently detrimental to your health. If they were, your carnivore diet would also be detrimental to your health because protein is broken down into the SAME glucose molecule as carbohydrates are (glycogen is just the stored form of glucose). When you don't consume any other form of glucose, the glucose that your cells NEED to survive has to come from somewhere, and that somewhere is protein.

I agree you don't HAVE to eat carbs or sugar to survive, however, the body does need nutrients that are not found in protein (ie, fiber and other micronutrients). There are also sources of protein that are incomplete when it comes to the amino acids your body needs.

Kudos to you for figuring out what works for your body/mind/lifestyle. The benefits of losing weight and avoiding foods that trigger you to overeat and gain weight are immeasurable. If you need to avoid carbs/sugar to do that, it's great you realized and have the willpower to stick to it.

But the idea that carbs/sugar harm your body if consumed in any amount is simply incorrect.

Just to be clear, there is not any type of sugar or carb that is healthy or unhealthy, just like honey isn't healthier or than table sugar. However bananas/fruits are a "better" choice if you are trying to lose weight/maintain a healthy lifestyle because 1) it's hard to overeat fruit, 2) bananas (and other fruits and veggies) have beneficial nutrients, and 3) a serving of fruit is not as calorie dense as something like ice cream (so it can satisfy the desire for something sweet for fewer calories). These are the fundamental reasons why people can often lose weight if they shop at the perimeter of the grocery and primarily eat "whole" or minimally processed foods vs highly processed or "junk" foods (which are generally high in calories with little nutritional value).

Another reason the carnivore diet is effective is because it focuses on the consumption of protein. Most Americans don't eat enough protein and OVEREAT fat and carbs. If you're paying attention to what you eat and prioritizing protein, it becomes difficult to overeat fat and carbs and stay at or under your calorie goal.
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Tex117
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3:50p, 8/25/23
AG
TXTransplant is doing the lord's work in this thread.

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Street Fighter
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In reply to TXTransplant • 4:05p, 8/25/23
AG
Fiber isn't necessary my friend and it's certainly not an essential nutrient. I'd argue calorie restriction isn't a favorable course of action for losing weight and keeping it off either. (stress on the keeping it off part)
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Street Fighter
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In reply to SARATOGA • 4:12p, 8/25/23
AG
SARATOGA said:
3) I find if you're always looking for a substitute for unhealthy things, it is a slippery slope to failure. Things like Splenda, Stevia, Monkfruit, Aspertame, Etheritol and other low carb low sugar faking sort of ingredients can trigger some of the same hormonal responses that cause cravings and overeating in the first place.
You sound like Rob Cywes, only he would call those and keto snacks a gateway drug for his patients.
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Tex117
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In reply to Street Fighter • 5:48p, 8/25/23
AG
Street Fighter said:
Fiber isn't necessary my friend and it's certainly not an essential nutrient. I'd argue calorie restriction isn't a favorable course of action for losing weight and keeping it off either. (stress on the keeping it off part)

That is the only way to lose weight in any significant way.

What in the world is this nonsense?

It does not matter what you eat. If you eat more calories than your body requires (maintenance), then you will gain weight. Some fat, some muscle (depending on resistance training). If you eat less, you lose fat and muscle (depending on resistance training).

All this other stuff is just bs put forth by people who don't want to do the hard work in the kitchen and on the trail or gym. Scientists also have a vested interest in catering to these people.

Hitting the gym (or being active) and eating the correct calories for your goals with protein, carbs and fats is hard work. Most people don't want to do it.

That's the truth of all this.

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combat wombat™
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In reply to Tex117 • 6:19p, 8/25/23
AG
Um, I've successfully lost significant weight in both a "sensible" diet plan and a low carb plan. There's nothing easy about either. Both take work and planning… and I would say that if you live a lifestyle where you need to eat on the go, the low carb plan is actually more difficult.
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Tex117
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In reply to combat wombat™ • 7:02p, 8/25/23
AG
combat wombat said:
Um, I've successfully lost significant weight in both a "sensible" diet plan and a low carb plan. There's nothing easy about either. Both take work and planning… and I would say that if you live a lifestyle where you need to eat on the go, the low carb plan is actually more difficult.

Glad you lost weight.

(My comment was more pointed toward any assertion that you can eat over your caloric maintenance and lose weight… well, without some very narrow circumstances…. Like steroid use or other severe medical situations)

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TXTransplant
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6:34a, 8/26/23
I will just say that my motivation for posting is not at all to criticize any one person's choice on how to lose weight.

I personally just don't like all the the "health and nutrition experts" out there who have taken to labeling certain foods as inherently bad for your body, because that is simply not true.

As I said in one of my first posts, nearly every cell in your body needs glucose. It's the primary source of energy. If you don't eat carbs, your body will make glucose from protein. That does NOT make glucose from protein "better" than glucose from carbs. Your body sees them all as the same thing.

The problem comes in when the glucose levels in your body get TOO high (or too low). Unfortunately, the American lifestyle of 1) overeating all kinds of food, 2) eating too much processed "junk" food, 3) eating too much fat and carbs and not enough protein, and 4) having a sedentary lifestyle has resulted in more people being overweight and/or obese and diabetic. Despite what some people want to profess, carbs and sugar aren't the sole reason this has happened. Now, most overweight and/or diabetic people will benefit from cutting back on carbs and sugar, if they want to lose weight/improve their health, but they also should be reducing overall calorie intake, increasing their exercise, and at least considering some form of intermittent fasting (at least in the short term, to help the body utilize some of the stored glucose that's accumulated in their bodies).

I just personally don't like seeing false information being used to promote one approach as "healthier" or to scare people into avoiding certain foods (by implying or outright stating that certain foods are dangerous).

I get just as annoyed when I see people pushing "organic" and "non-GMO" foods as though that makes food safer and/or healthier.

And if we are going to be intellectually honest, let's call out the one "food" that IS actually bad for your body - alcohol. I'm not opposed to drinking it (I do) and don't judge anyone who does. But the fact is, alcohol has absolutely no nutritional value to the body, no cells in the body need alcohol, and at every dose, alcohol is toxic to cells. It's a KNOWN mutagen and carcinogen. Alcohol causes cognitive impairment, a multitude of health problems (including obesity and diabetes!), destroys lives, and destroys families, yet people are demonizing sweet potatoes as "unhealthy".

It blows my mind when someone (not saying anyone here is doing this, these are broader observations) who claims to be serious about health and wellness will demonize carbs but figure out ways to "fit" alcohol into a "healthy" diet.

I personally have zero tolerance for feeding anyone false information - even if that false information results in the person making a change "for the better". We have become a culture that is manipulating and misrepresenting basic scientific information in an attempt to get people to change their behavior - this applies to a lot of other topics, too (recycling, plastics, climate change, fossil fuels, renewable energy, etc).
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TXTransplant
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In reply to Street Fighter • 7:00a, 8/26/23
Street Fighter said:
Fiber isn't necessary my friend and it's certainly not an essential nutrient. I'd argue calorie restriction isn't a favorable course of action for losing weight and keeping it off either. (stress on the keeping it off part)


A calorie deficit is the ONLY way to lose weight. If you eat more calories than you burn, you will gain weight. To lose weight, you must consume fewer calories than you burn (at least until you hit your goal. Period, end of discussion.

In order to determine the magnitude of that deficit, you really need to know your BMR. If your body only needs 1400 calories and you've been eating 2000, that's going to feel like a huge deficit, at least initially.

I agree that long-term, strict calorie restriction is likely doomed to fail. If my BMR is 1400 calories and I limit myself to 900 to lose 10 lbs, I'm going to be miserable, and I'm probably going to put that weight right back on. But a calorie deficit does not necessarily mean calorie restriction, in the sense that you are starving yourself and can't maintain it for the long-term. It all depends on the magnitude if the deficit.

Most people, once they hit their goal weighed have a range of calories they can eat to "maintain" (assuming they are focusing on protein and not overloading on carbs and fat and engaging in some exercise). Mine is about 1600-1800, assuming I hit my protein goal. That is not calorie restriction.

As people lose weight, their BMR goes down - the less you weigh, the less calories you need to maintain that weight. If while losing weight, you also focus on gaining muscle mass (weight training), then you can actually bump your BMR up. The more muscle mass you have, the more calories you need to maintain that muscle mass.
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combat wombat™
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In reply to TXTransplant • 8:47a, 8/26/23
AG
Agree with you 100%.

Although I think sugar is the devil because I find it addictive. But it is not inherently bad.
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Milwaukees Best Light
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10:59a, 8/26/23
AG
I have been doing low carb for a while now. Not getting involved in yalls slap fight, so here are some things I do.

Breakfast- breakfast sausage patties, Premier protein shakes, using 3/4 water and 1/4 half and half, quest protein bars. Not all 3 in one day, but usually 1 early, then one mid morning to keep me from getting super hungry before lunch.

Lunch is usually a salad of some sort. Bbq is an option, just go sparingly on the bbq sauce and sides. I have been on a poke bowl kick lately. Love that *****
Afternoon snack - good cheese and summer sausage, cheese sticks, other stuff I am forgetting. Chicharones, almonds, that kind of stuff.

Dinner - chicken. Lots of chicken. I am kinda sick of chicken, but whatever. I wish make pasta sauces with a bunch of meat in and just eat it like a stew. There are some zero carb tortillas now. They kinda suck, but the texture is right and they taste kinda alright. I have made flat bread pizzas with them and it works well. The keto crack instant pot recipe is great. I mix in onions and zucchini and it turns out well.

Pleasures - keto ice cream bars are pretty good. Walmart sells something called Keto Krax. It is chocolate bark that is 1g per serving. It is in the pharmacy section and it is good. They also sell keto fat cups that are good, particularly the peanut butter ones. Walmart has a surprisingly good selection of this kind of stuff.

Drinking - I was a big beer guy. These ranch waters in the can have effectively replaced beer for me. It isn't the same, but it is fine. Out and about, I drink vodka soda with double lime, or a real ranch water. On a non booze front, heb has these liquid drink enhancer in fruit punch and strawberry watermelon that are zero carbs. Squeeze a little into a big glass of ice water and it takes lots of cravings away.

Plenty of other things I do, but my fingers are tired. Hope some of my things help somebody. It is working for me. Down 20 lbs with another 15 to go.
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TXTransplant
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11:41a, 8/26/23
If you're doing a lot of lean protein (chicken, turkey, and fish), there are some seasonings and spices that can really mix things up to make it feel like you aren't eating the same thing every day.

For ground turkey, my go-to is usually taco seasoning. I'm not a snob about it, and will eat just about any brand. I make my own sometimes, too. I also like pesto mixed in with ground turkey, served with sauted zucchini and cauliflower rice.

For chicken, I typically do Italian seasoning, herbs be Provence, or shawarma, depending on what I'm serving with it. Goat cheese, pistachios, and avocado go great with the Italian and herbs de Provence. The shawarma usually gets feta, some Kalamata olives, and a little tzatziki and hummus.

This past week, I made Buffalo chicken - just cooked chicken in the pan like I usually do but sprinkled it with ranch seasoning and then hit it with some Franks red hot. This came out even better than I expected! This would work well if you bulk cook chicken in a crock pot or instant pot, too. In a salad. I would pair this with sharp cheddar cheese (I hate blue cheese, but that would be most peoples go-to), cucumber, avocado, and cauliflower. You could probably even cook the cauliflower in this mix and it would be tasty.

Trader Joe's has some unique spices/flavorings that are really good. My favorite right now is the Seasoning in a Pickle. This is SO freaking good on roasted veggies and potatoes.

Trader Joe's also has a green goddess dressing that is very low-cal but big in flavor. I will saute chicken with some of this and the ranch seasoning. I think it would also make a good marinade. They also have a dry blend green goddess seasoning, but I like the dressing for cooking chicken, to help keep it moist.

Finally HEB had some hatch chili seasoned chicken breasts last week. I picked them up on a whim, and they are delicious! I went back to get more and my store was already sold out. But if you see them at yours, I highly recommend picking them up. So yummy.

For chicken tenders, just take the chicken and soak it with a little EVOO or avocado oil cooking spray or dip in in an egg wash, then coat it in finely grated Parmesan cheese (Kraft in the green can works fine). Then saute, bake, or air fry it. Serve on salad, or add a little tomato sauce to do a chicken parm-type dish.
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combat wombat™
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12:15p, 8/26/23
AG
Dredge chicken tenders in egg and then coat in a mixture of 1/2 parm cheese (the powder kind not the shredded) and 1/2 almond flour (most stores carry it now) them pop it in the oven/air fryer. I drizzle a little melted butter on them first but it's not a must. They're delicious.

I do the same with chicken breast but instead of the oven I saut in butter, add a spoonful of Rao's marinara sauce, and a slice of mozzarella or provolone then pop it in the oven just long enough to melt the cheese. Nom nom nom.
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91AggieLawyer
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In reply to TXTransplant • 9:45p, 8/26/23
AG
Quote:
A calorie deficit is the ONLY way to lose weight. If you eat more calories than you burn, you will gain weight. To lose weight, you must consume fewer calories than you burn (at least until you hit your goal. Period, end of discussion.

Supposedly, roughly 3500 calories represents a pound of body fat. Assuming that's true (again, roughly), if I'm a 150 lb. person, and eat a 3500 weekly caloric deficit, will I disappear in 3 years?

I know that sounds nonsensical (it is), but I think it challenges your assertion here, although maybe in reverse. Can the presence of muscle mass not burn fat and thus weight? Assume your calorie intake and burn is the same.
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Tex117
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In reply to 91AggieLawyer • 11:47p, 8/26/23
AG
91AggieLawyer said:
Quote:
A calorie deficit is the ONLY way to lose weight. If you eat more calories than you burn, you will gain weight. To lose weight, you must consume fewer calories than you burn (at least until you hit your goal. Period, end of discussion.

Supposedly, roughly 3500 calories represents a pound of body fat. Assuming that's true (again, roughly), if I'm a 150 lb. person, and eat a 3500 weekly caloric deficit, will I disappear in 3 years?

I know that sounds nonsensical (it is), but I think it challenges your assertion here, although maybe in reverse. Can the presence of muscle mass not burn fat and thus weight? Assume your calorie intake and burn is the same.

This doesn't challenge anything and moreover shows a breathtaking misunderstanding of metabolic rate. Moreover, muscle doesn't "burn" fat. Muscle requires more calories to "maintain" thus if are under that maintenance (which is easier because of the muscle to calorie ratio) you lose weight. (Some fat, some muscle)

Seriously… why is it so hard for people to understand this simple concept?

Eat more than maintenance calories, gain weight. Eat less than maintenance calories, lose weight.
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