Low Carb Diet Plans

Discussion in 'Diets & Dieting' started by Yvonne Smith, Dec 31, 2015.

  1. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I am on a low-carb plan that I have worked into through trial and error, and just watching and observing what works for me. I think that each person has different requirements for a diet that works for them, and there seems to be all kinds of diet plans out there that all work for somebody.
    When I had the heart procedure, I wanted to help my body heal, and I started eating an anti-inflammatory diet, either eliminating or greatly reducing my consumption of all inflammatory foods.
    This was basically the Paleo Diet, which also happens to eliminate the foods that are inflammatory. I was feeling better; but still not losing any weight, and , in fact started gaining weight. This turned out to be because I had been taken off of Amioderone since my heart was no longer in a-fib.
    Amioderone is chuck-full of iodine, which helps stabilize heart rhythm , and also regulates the thyroid.
    When I stopped the Amioderone, I then became iodine-deficient, and thus, low-thyroid.
    Now, I take Armour thyroid , plus iodine supplements and thyroid supplements, and I am starting to lose the weight that I gained when the thyroid went whacky.

    I discovered that I have all of the symptoms of carbohydrate addiction. If I stay away from sugars and other refined carbs; I do not crave them; but if I eat them, then I can't get enough.
    So, I modified the Paleo Diet to include less fruit, and more veggies, and when I do that, I have energy, nothing aches, and I feel great.
    It is somewhere between Paleo and Atkins Diet.

    I have been indulging over the holidays; but I know that this was just a temporary setback. I didn't gain any weight; but I didn't lose any either.
    But still......... Life is for enjoyment, too, at least up to a certain extent.

    Bobby and I are going to the fitness center several times a week and I swim and exercise for an hour; and I can feel that my muscles are toning up again, which makes me happy.
    Since muscles weigh four times as much as fat does; part of the weight is fat turning into muscle, and it will eventually start moving back in the right direction again.
     
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    Last edited: Dec 31, 2015
  2. Lara Moss

    Lara Moss Very Well-Known Member
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    I too am doing a personalized low carb, high protein, no white sugar, no flour plan and have come up with foods I love.

    8am Breakfast…Spanish Omelet, extra sharp cheddar cheese, smoked paprika, ground pepper, and fresh salsa, Coffee, Almond Milk (unsweetened unflavored)

    10:00am Snack…..1/4Cup fresh Blueberries (antioxidants for immune system)

    12noon Lunch……fresh organic green raw/steamed salad (just learned not to eat raw kale everyday as it inhibits thyroid function; steamed is ok)
    additions to my BLT salad are kale, romaine, tomato, 3 slices crisp bacon crumbled, roasted sesame seeds (gives a toast flavor without the bread), and a balsamic vinegar/garlic/olive oil sale dressing (i mix a little mayo in that if doing the BLT salad)

    3pm Snack……1/4 frozen banana for potassium (high in carbs thus small portion)

    6pm Dinner…Broccoli, Meat or Fish (chicken is my preferred meat, salmon is my preferred fish)

    Nothing after 6:30pm and nothing in the middle of the night

    Exercise: 45 minutes of swimming…goal is everyday but ends up more like 5X a day
    Daily Supplements: Complete Omega3,6,9 (unless I'm having salmon), D3/VitC combo, and B-12
    I think my Supplements need tweaking because I don't take a daily multi-vitamin
     
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    Last edited: Jan 2, 2016
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  3. Chrissy Cross

    Chrissy Cross Veteran Member
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    When at home that is my way of eating, it's not my diet...it's the way I always eat and have for years now

    There hasn't been flour or sugar in my pantry probably since my husband died. There are also no chips or cookies or anything like that either.

    I never eat later than 5 PM ....my addiction is sugar free popsicles. I always have those on hand. I drink plain water.

    Most of my meals consist of a protein and a veggie.

    I just take D and when I remember an omega.

    When I gained weight after quitting smoking 8 yrs ago the diet that worked for me was South Beach and the 17 day diet...both are low carb but not as strict as atkins.
     
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  4. Bill Boggs

    Bill Boggs Very Well-Known Member
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    I don't know what you'd call what I'm doing. I was on a low carb for a while back in 2014 but it didn't achieve what I wanted so I started counting calories. I 'm not counting calories now but I do watch what I eat and I'm trying to eat less. Eating more fruit and more salads and trying to limit high fat calories. dieting is hard and what works for one will not necessarily work for another.
     
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  5. Chrissy Cross

    Chrissy Cross Veteran Member
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    Well, I did gain a couple lbs so for the next 2 weeks at home I'm dieting.

    For breakfast I'll have an egg white omelet with Swiss cheese and spinach....it will be less than 200 calories.
     
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  6. Sheldon Scott

    Sheldon Scott Very Well-Known Member
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    The most simple diet to lose weight works best for me....Eat less, exercise more.

    I don't count calories, eliminate anything or stress anything. There are two important steps to follow.

    !. Eat small amounts several times a day

    2. Variety. Eat as large a variety of foods as possible. No one food or group of foods has everything your body needs.

    I don't get as much exercise as I used to, so I have to eat less.
     
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  7. Chrissy Cross

    Chrissy Cross Veteran Member
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    I also think the less weight you have to lose the harder it is. When I was losing the 25+ lbs I gained after quitting smoking , the weight came off faster. Now it will take me a month to lose these 3 -4 lbs.

    Well if I did 900 calories or less it would come off faster but it would go right back on. Slow is better.
     
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  8. Shirley Martin

    Shirley Martin Veteran Member
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    I think the lack of exercise might be part of why I have gained weight the last year. I used to work out with hand weights and elastic bands. I have not been doing it recently. Note to self (OK, Missy! Get back to it!) I started back this morning.

    I am also thinking of reducing carbs. I won't do the very low carb diet because I would have to eliminate so many of the fruits and veggies that I like. For instance, sweet potatoes are one of my favorite veggies. I refuse to give them up. Ditto corn, beets and bananas. I can do without desserts and most bread. So, I will try to find ways to cut as many carbs as I can.

    I like yogurt for breakfast. I bought Dannon Light and Fit Greek yogurt Friday because it has less carbs than the Food Lion brand. This morning, I checked the labels and Dannon Light and Fit has 80 calories & 8 g of carbs in 5.3 oz. The Food Lion brand has 100 calories and 19 g of carbs in 6 oz.. I much prefer the taste of the Food Lion brand. So, will I save enough carbs by buying the Dannon yogurt to make it worth while?
     
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  9. Chrissy Cross

    Chrissy Cross Veteran Member
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    I also like sweet potatoes and all the squashes and do eat those.
     
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  10. Shirley Martin

    Shirley Martin Veteran Member
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    Chrissy, I just noticed you live in the raisin capital of the world. Add raisins to my favorite foods list. :) When I cook oatmeal, I put raisins in it.
     
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  11. Shirley Martin

    Shirley Martin Veteran Member
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    How many carbs can you have per day and still consider it a low carb diet?
     
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  12. Lara Moss

    Lara Moss Very Well-Known Member
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    17 - 19 grams of carbs a day is considered low and appropriate if you are trying to lose weight. To maintain, you can gradually up that to, I think it's 55 grams? No less than 17 grams though.
     
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  13. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    Today, I weigh just over 5 lbs less than I did last Saturday. This is good; but there are several factors that figure into this.
    Part of the issue is because of the heart failure, I gain or lose several pounds on a regular basis, depending on whether my body is holding water, or whether the lasix does its job and I am shedding water.
    So, even if I have done nothing different, I can gain or lose several pounds overnight.
    The other factor (and this is a positive one) is that I am exercising several times per week, and I can feel my body toning up and the muscles getting stronger. However, muscle weighs four times as much as fat, so even if I am actually losing fat; but gaining muscle, I will still weigh the same, or even gain weight.
    All in all, part of the difference IS fat loss, I am sure; and I am feeling great about this part !
     
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    Last edited: Jan 9, 2016
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  14. Bill Boggs

    Bill Boggs Very Well-Known Member
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    Good for you, Yvonne. Hoping your efforts continue to be positive. And I hope mine do, too.
     
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  15. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    Thank you, @Bill Boggs , and I hope the same for you in your weight loss efforts !
    This has been a long time in coming for me.
    In 2000, I weighed 145, and was in good physical shape. I lived in the country, had farm-type chores to do after work each evening, and then walked with my dog 3-4 miles each night. On my days off, I rode horseback most of the day, when the weather permitted.
    In the summer, I rototilled the garden, and raked and burned brush, clearing the property. In the winter, I shoveled snow. A LOT of snow !
    Then, my a-fib got a lot worse, and the heart failure developed, and I went from all of that exercise to not being able to even walk out the front door to the mail box.
    It was discouraging.
    For the next 14 years, my heart and my health continued to deteriorate,until the heart was only functioning at about 23%EF. I huffed and puffed just walking through the house.

    Last year, my doctor recommended an operation on my heart, which stopped the a-fib, and since then, even the heart failure has gradually gotten better.
    I am finally able to exercise again; but I know that it will take a while to lose the weight and also to build the muscle tone back up to even close to what it once was.
    Being able to go to the fitness center and swim has helped me tremendously, and even if I never make it to that goal of being 145 again; I know that I will at least be better than I am today, and that is what counts most.

    Me in Virginia (visiting Robin) in 2000. image.jpeg
     
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  16. Bill Boggs

    Bill Boggs Very Well-Known Member
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    My, my, you've had a time of it. Hope the ticker and the chf continues to improve. You were looking good in the picture in VA. Health wise, age can bring on some surprises and sometime some tough luck. Here's hoping you stay well & continue to improve.
     
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  17. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    It has taken a long time to see much results; but I am actually about 20 lbs closer to my goal weight now. Because of the swimming and exercise, even though I was burning up fat , I have been also building up muscle tone, and the weight just seemed to putter along and only dropping a tiny bit and then going right back up again.
    I modified the food plan to include a kefir/flax smoothie for one of my meals, usually breakfast.
    However, I found that exercising after having the kefir smoothie did not sit well on my stomach; so on exercise days, I just have morning coffee, and then have the smoothie when we get back home as kind of a brunch.

    I have also started incorporating the meridian tapping into the mix, and that actually seems to have been helping me to lose weight, too.
    I have tapped on cravings (think chocolate), and have part of a chocolate Easter bunny that has been just tucked away because I have absolutely NO interest in chocolate candy any more at all. I should throw it away, but it intrigues me that I can look at it and not even want a taste of it.
    I do put some of the bakers cocoa in my iced coffee; but the cocoa is not sweetened and is not like eating chocolates.
    Even pizza is just okay now, and while we do still eat that occasionally, I do not get cravings for it since I tapped on craving pizza.
    A long as I am staying away from the inflammatory foods like sweets and starches, I pretty much do not have the joint pain and arthritis, and even my bad knee is working better.
    I found some exercises for strengthening my knees that are for in water so they are low-impact, and that is also helping with the knee flexibility.
    It has taken five long months to be able to finally make a good report; but I have hopes that if I continue, eventually I will be back at that goal weight again.
     
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  18. Chrissy Cross

    Chrissy Cross Veteran Member
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    Congratulations! Easier to lose in the summer so that's in your favor now also.
     
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  19. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    It seems like weight loss is just a whole lot slower as we age, and plus the health problems do not help. When I weighed today, it was finally another ten pounds since my last report here, and now I am 30 lbs closer to what I want to weigh.
    I know that the consistant exercise helps, and I can see the difference in my muscle tone, and feel it when I am walking and moving around. Everything seems to be moving more freely than before.
    Because of the heart failure and bad lungs, it is still hard for me to do regular exercise without being out of breath almost immediately; but in the water, it is a constant exercise and still not so demanding as even walking on the treadmill would be. I have also added a set of swimfins to help strengthen my leg muscles faster when I do the leg-kicking exercises, and also use them on my arms doing the "robot-walk" exercise. I can really feel the resistance that way.
    I know winter is coming, and that is usually the time we eat heavier meals; but I intend to try really hard to stick to what I know is healthy for me and keep away from most of the unnecessary carbs. This plan has been working well for me, I like it, and I know that I am already a lot healthier , and that really helps motivate me.
    Of course, compliments from my Sweetie Pie help a lot, too ! !
     
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  20. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I just got an email about what is called a "keto summit" online. I signed up for it, and thought that maybe other people who are also on the low-carb eating plan of one name or another might be interested in this also, and it is free.
    Rather than try to explain, I am going to just share part of the email that describes what. Keto diet is andhow it works.
    "
    First of all, it’s helpful to look at the keto diet as a tool. It's something many people use from time to time to essentially "reset" their body, feel a lot better, and have a lot more energy. If you’re already following a Paleo type diet, transitioning to keto involves just a few minor tweaks. It’s like a low carb version of Paleo where you're still eating lots of nutrient dense foods but you're cutting out the fruit and sweet potatoes, etc. The technical definition involves a different metabolic state (called ketosis). Most people don't stay in ketosis forever (although some do), but either way, it can provide a lot of benefits.

    What many people don’t know is that a ketogenic diet has also been found to be effective for treating and preventing cancer, for reversing Alzheimer's, and for improving athletic performance.

    In the Keto Summit you’ll learn all about the latest research into this therapeutic way of eating, including:

    - short cuts for going into ketosis,

    - how to lose weight on keto,

    - whether keto can reverse cancer and Alzheimer’s,

    - and so much more

    The summit begins on September 25th, but if you register now you'll get access to a bunch of free bonuses, including a 3-part Keto Masterclass so you can find out more about keto immediately. "

    Here is the link if anyone is interested in learning more.
    http://ketosummit.com/
     
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  21. Corie Henson

    Corie Henson Very Well-Known Member
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    I have avoiding this thread, no offense, hahahaaah. I am having a hard time with my battle against the bulge this time unlike before when I could easily lose excess pounds. When I was 150 pounds, I could shed 5 pounds in a week or 2 with no sweat, so to speak. But it is my fault to neglect my food intake that I ballooned to 170 pounds. It is no just a battle anymore but maybe a war because my husband is scaring me that I am already obese and if my weight is not controlled then I will shoot up to 200 pounds like our former colleague who is now using wheelchair to walk due to her obesity.

    On a brighter note, I have shed a few pounds in the last 3 weeks and maybe in a month I would be down to less than 165 pounds which I find rewarding enough for now. I am on a no-rice diet because any other diet interferes with my usual routines of work in the office.
     
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  22. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I have been watching some of the videos from the keto summit, and it is basically what I have already been doing; but I have been learning more about how and why it works, and hopefully, how to kick my weight loss into a faster mode.
    I downloaded a new carb-tracker app for the iPad, and that will help me get everything coordinated better, I think. We are going to go to the fitness center more days than we have been going, and I am hoping that doing more exercise will also help me to burn off more fat faster while I am building up my muscle tone and getting stronger again.
    I lost so much muscle tone when my heart was so bad, and for so many years; so I know that this is going to take me a while to get even close to what I was like before the heart went bad. Even so, it is my goal, and I am going to put everything that I have into achieving it and being healthy again.
    Since this is a program that a lot of the body builders use, and also people who are diabetic, not all of the summit is geared to people who are wanting to lose weight; but there is still a lot of good information and I am glad that they sent me the link for the program.
     
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  23. K E Gordon

    K E Gordon Very Well-Known Member
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    Well, I think low carb diets are great if you can stick to them. I have found them to be very depressing in the past, but I think they have evolved some since that time. I will stick with weight watchers, because it does work, and as long as you count your points...you can basically eat what you want in moderation of course,,,once the points are gone, they are gone though!. My sister bought a copy of the DASH diet which her doctor recommended to her, and it does not even look like a diet to be honest...burgers, banana splits and so forth. Of course that is not everyday or all the time. I think that is more like the SANE diet which is also quite liberal.
     
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  24. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    Actually, the low-carb diet is the easiest one for me to stick to, @K E Gordon . The main issue that I have with most of the plans like Weight Watchers, or any other calorie-restricted food plan, is hunger.
    When you eat foods with carbs, it triggers insulin, which is the fat-storing hormone, and its main job is to take the sugar out of the bloodstream and store it as fat in our fat cells. When it does that, our blood sugar drops, and we are hungry. So, it is a revolving issue of being hungry, eating, insulin-releasing and storing the blood-sugar as fat, and then that creates hunger again.
    With the low-carb (ketogenic) diet, you don't eat the foods that trigger insulin (which is why so many diabetics are choosing this way of eating, too), and your body burns fat instead of sugar, and you lose weight.
    Plus, since insulin triggers hunger, if you are not releasing all of that insulin from eating the carb foods, then you are not triggering hunger as often. I hate feeling hungry all of the time, which is one of the reasons that low-carb works so well for me.
    I am insulin-sensitive, which means that just a few carbs will trigger insulin release for me. A person who is not insulin sensitive could probably do okay on a diet that includes more carbs, so that is why they can be happy with a program like Weight Watchers.
    One of the things that really surprised me is that the body builders and athletes are now turning to ketogenic eating plans, even though they do not need to lose weight. They have found that if they are fueled by fat and not carbs, they can think more clearly, and also perform longer and better.
    Some of the talks from the keto summit are focusing on people who are using the keto diet for other reasons besides losing weight, such as people with auto-immune diseases, and also diabetics, and cancer patients.
     
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  25. K E Gordon

    K E Gordon Very Well-Known Member
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    I haven't been hungry on WW, one of the reasons for this, is that fruits are considered to be zero point foods, so if I do start to feel hungry, I can grab an apple. I tried the 20/20 diet last year the Doctor Phil Plan, I don't think I lost much weight on it, and I found it to be a real pain in the you know what. It required 4 meals per day, and everything had to be cooked and prepared, measured etc. I don't see how anyone who was working a regular job could do this, without spending hours preparing their food. No thanks, too impractical...and some of the foods were very hard to find.
     
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