the way I eat..low carb high protein diet

[Prncssmn7]

I am on Atkins right now. I posted these recipes in another thread, but thought it would be great to put them here as well.

I won't get weighed until Thursday, so I will hold off on then to change my stats. but someone I haven't seen in about a month commented yesterday on my weight loss and they don't know I am doing anything, so I take that as a great sign!

Cream Cheese Muffins

Two 8oz. packages of Philly cream cheese
1/2 cup sweetener (I use Spenda)
2 eggs
1/2 tsp. vanilla

Soften cream cheese first so you can mix it easily with the other ingredients. Beat until smooth. Pour into lined muffin pans and bake at 350 for 20 min.

When they are cool, put them in the fridge. They are good warm, but OMG cold (make them at night and let them sit in the fridge until morning)! It's about 2 carbs per muffin depending on your sweetner. With a cup of coffee, you are ready to start your day. Credit to jch on lowcarbfriends.

Here's a low carb pizza recipe, credit to motivate on lowcarbfriends as well:


One 8oz. package of Philly cream cheese
2 eggs
1/2 cup parmesan cheese

After beating everything together, spray a 9x9 baking dish with Pam then put it in the oven for 40 minutes at 350 (or until golden brown). remove and let sit for a minute then top it anyway you like. Put it back in at 425 for 20 minutes (or until the cheese melts). HTH!

[fondeveau]

I'm not sure I would agree with a lot of things that are posted on here. Mainly, because I can't quite mesh the discussion with what my nutritionist is trying to teach me. Ultimately, the thread and her advise may reach the same conclusions. So the problem may be that you've skipped the initial steps which she has been teaching me over the last few weeks and just gone on to the advanced course?

This outlines what the process has been for me with my nutritionist:

After weighing and measuring, there was a device that you held in your hands to calculate current percentage of body fat.

Based on all this data, my initial nutrition goals were set as follows:

Daily: 1846 calories, 84 gm of animal protein, 84 grams of vegetable protein, 187 for carbs, 56 for fats, and 35 for fiber. These initial goals will be reduced as weight loss progresses.

We then broke this down into 3 meals and 2 snacks per day.

Breakfast: 465 calories, 42 animal protein, 0 vegetable protein, 47 carbs, 14 fat, and 9 fiber.

Snack 1: 231 calories, 0 animal, 21 veg, 23 carbs, 7 fat, 4 fiber.

Lunch: 462 calories, 21 animal, 21 veg, 47 carbs, 14 fat, 9 fiber.

Snack 2: 231 calories, 0 animal, 21 veg, 23 carbs, 7 fat, 4 fiber.

Dinner: 462 calories, 21 animal, 21 veg, 47 carbs, 14 fat, 9 fiber.

Other criteria used for meal planning were a fruit with breakfast, lunch, and dinner, but no more than 1 banana per day. 1 serving vegetables for both snacks and lunch. 2 servings vegetables for dinner. No carbs such as bread, pasta, rice, etc. after lunch. Soymilk rather than skim or whole milk. Eggbeaters rather than eggs. Shirataki rather than pasta. Sweet potatoes rather than white potatoes, and other easy substitutes. Whole grains rather than things made from bleached or processed flours. I think she said that whole grains food should have twice as much protein per calorie to qualify. As to water, drink about a gallon throughout the day. Something about fats: no trans, avoid hydrogenated, rather than butter use Smart Balance, olive oil, etc. Agave nectar rather than syrup. Preferably, fresh whole vegetables or frozen. Wild caught, rather than farmed fish. 3 servings of fish each week. Few, if any, pork products. Lowfat cottage cheese and low-carb yogurt. No protein shakes or bars as they aren't "real" food. Lots more I'm sure that I haven't quite got down yet.

We also discussed the use of things such as Splenda and drinking diet sodas. Both of these scored a big "no" with her. She indicated that the body still recognizes these things as sugars and responds with an insulin rush which then makes you hungrier afterwards. Same type of things with excessive carbs which rapidly convert into sugars. Each week, one meal can be completely off plan, if I choose.

It sounds like a lot of numbers to try to keep to track of. But, that's not we did. We then did lots of playing with food choices to see what foods fit in and what actual serving sizes of food looked like. We discussed psychological options such as using smaller dishes and the importance of making time to sit and slowly eat your meals. And, not to eat after 7pm. And, not to skip a meal or snack to 'bank' calories for a larger meal later.

Keep in mind that these 'goals' are guidelines. I actually measured and weighed a lot of things for about two weeks, until I was fairly comfortable that I was doing things right. The breakdown between meals and snacks isn't strict, so you can move items around a bit. The goal was to provide balance for the week by balancing each day and balancing each day by balancing the meals. Since, I've been on the phen, I don't usually bother with the snacks as I'm just not hungry at all.

So, breakfast was a peach yogurt (running a little late this morning, but I didn't stop and get a biscuit, sausage, egg and cheese at Tim Horton's!). Lunch today was a grilled chicken breast, 2 cups of grilled squash, greenbeans, and red peppers, 1/2 c of low fat cottage cheese, 1/2 c of strawberries. Dinner was spinach salad topped with grilled chicken livers (yes, I like them), 1 cup steamed broccoli, cauliflower, and carrots; a strawberry yogurt.

My cheat meal was an appetizer of a tempura fried green pepper filled with tuna and cream cheese (1/2 of a small appetizer), sushi rolls (red dragon and pink lady - I ate about 4 pieces of each), some sake, salad, miso soup, and swiss cake topped with green tea ice cream and drizzled in chocolate ( we split dessert, too). Didn't lose any weight, but didn't gain either. So far, I'm down 20 lbs between nutrition class and phen in 3 weeks.

[alykat06]

fond, most of us who eat this way.."have" to eat this way due to some sort of insulin resistance, PCOS, or type 2 diabetes..we dont have the choice of equally proportioning out our carbs and sugars..while some of us like splenda..most of us use stevia or truvia because its natural and does not contain chemicals. We have to go straight to the advanced course because we cannot lose weight otherwise. For most of us we make too much insulin, we spike our glucose, and instead of our bodies utilizing these resources we end up storing them as fat and cannot lose. your nutritionist is mainly right, this is why I dont believe in adkins or south beach except for those who can do it for the rest of thier lives and for those who have to do it..if I had the choice I would do what your doing.

[fondeveau]

Of course, I am very new at this. But, the nutritionist did go quite a lot into issues regarding insulin resistance and diabetes. I don't have issues with PCOS, so it wasn't discussed. She strongly stressed that the program was very good to avoid insulin resistance and control or prevent diabetes and of course, designed to promote weight loss. I'm just trying to see how things into the puzzle. I am just anxious to learn more from the forums and the nutritionist. I will review some of these things with her and see what advise she gives.

[Prncssmn7]

I'm going to bow out of the thread respectfully at this point because I don't want to bump heads with the OP concerning Atkins. Good luck to all with their weight loss!

[alykat06]

Fond-you will learn a lot here, but make sure you take everything everyone says with a grain of salt, even your nutritionist..were all human and make mistakes..not to mention were all different so what works for me may not work for you. If you ever have any questions feel free to ask!
Prncss - whos OP? i must be a bit retarded with acronyms..youd think I would have them down working for the army n all lol.

[Prncssmn7]

LOL! Nah, it's just internet message board speak. OP = Original Poster

[alykat06]

Oh ok, like I said before everyone does things thier own way, I dont care what you do or if you like adkins, I could not see myself on it long term though because they restrict stuff and im a binger, If I deny myself something as simple as ketchup I will binge lol. Can you imagine me downing a bottle of ketchup lol. I dont bump heads with people, I think a lot of ppl just use south beach and adkins as a short term solution, and they cant stick to it..causing them to gain weight again. But there are many ppl who stick to the protocols and do great so I cant say your not one of those people. people just always look at me nasty when I say im doing low carb, as if I am going to gain all the weight back. I just cut the bad stuff out and eat normally without too much worry about counting. I do love the southbeach and adkins bars and stuff, they are really helpful.

[DVS]

Thanks Alycat, I'm back to Induction after a week and 2 days off of the lowcarb diet. I thought it might kick me out of my 4 week plateau to eat carbs then restart but I am having a hard time restarting, I did good Monday and Tuesday during the day but had sweet/rich desserts both nights???
I didn't gain any weight through vacation but probably because although I was eating carbs I only ate once a day.

I know for a fact that once I've had about 3-4 days of Induction I will lose my appetite, even with out the phen and this is my goal to manage after my last and 3rd month of phen (I go to the doctor this Saturday for my last prescription) .

I wanted to add that eating a Lowcarb diet will also keep you fuller for longer. I know women who've lost over a 100lbs and have very little of an appetite. You almost get to the point that you are eating to nourish your body and not as a desire for food or a pleasure. It really works. I just need 3-4 days to get back in the loop.

Today is day 1 AGAIN.

[Prncssmn7]

It's all good, Alykat. I did do Atkins before and not stick to it once I lost the weight. But this time I am losing the weight not just for my health, but so I can get pregnant safely and I need to keep a stable weight and nutritional plan for good. It's a great way to live and eat if you just make some small changes. Do a taco salad on lettuce instead of the fried taco shell 8 times out of 10, diet soda (which I only have once a day now) instead of regular, using Splenda instead of regular sugar, ordering the thin crust on a pizza, no sugar added ice cream, using pork rinds to coat chicken and pork chops instead of bread crumbs (YUM!!!!), etc. I won't starve or deprive myself (on my way to pick up some Asher's sugar free chocolate, caramel and pecan bars...OMG YUM!!!). As I said about the taco shell, I can have it once in a while, just not on a daily basis. The Carl's Jr $6 low carb burger is delish (I tell them to hold the ketchup and pickles and at times I add bacon)! I don't even miss the bread. And If I want it, I can get low carb bread. I have the cream cheese muffins for breakfast a lot and anyon who has them loves them as well. You can't tell they aren't made with regular sugar.

Anyway, I am off to get my Asher's!!! Have a glorious day, all!

[alykat06]

This is exactly what I do, I just cut out any unnecessary stuff and enjoy the good stuff, I dont need pasta, bread, rice for food to taste good..I just leave the bad stuff away. I love my french fries and still allow myself to have some on occasion, or have some carrots..I just dont eat as much of the carbs I used to eat. I found substitutions for the bad stuff so I could still enjoy the taste.

[jamilswife]

Ally,
Do you have a recipe for those protein pies that you eat in the AM. I did a google search and the results that came up were high in carbs. I'd like to try your recipe. Did you mean Quiche or something else? Also, how do you calculate the 70/30/30?

Thanks!

[alykat06]

I'll have to go home and break out my recipe. Its sugar free pudding mix, cup of protein shake mix, milk mixed together and underneath is graham cracker crumbs. Put a tsp or so of graham cracker crumbs on the bottom of a styrafoam cup if you like them, put some of the pudding, milk, protein shake mix on graham crackers, and top with whipped cream. you can add sugar free chocolate crumbs ontop, or peanuts, some sugar free/light cool whip ontop. You can make many variations..i like the nuts with sugar free chocolate protein shake mix/protein mix because it tastes like a snickers. For those who can tolerate sugars can add peanut butter or bananas to thiers. I also make sugar free vanilla, with vanilla protein shake mix and put a few layers of homemade straberry jam made with fresh strawberries and stevia and layer it between the vanilla mix..tastes like shortcake. Oh and for those chocolate mint ice cream lovers you can add sugar free Andes chocolate crumbs ontop of chocolate mix.

you can put lids on these cups and freeze them, just dethaw a few hours and you have a protein pie/pudding you can take to work or have for breakfast anyday.

[plagenurse84]

Basically, part of Atkins and part of SB part of WW and counting calories all have it right.

Find out what your BMR is and you can figure out what calories you need to burn to meet your weight goals, end of story. I found this calculator helpful.
http://www.bmi-calculator.net/bmr-calculator/

Let's say you need to eat no more than 1200 calories per day.

You want to lose the weight? Drop the calories. Eat WW, eat Atkins, eat chocolate cake if you want to but keep it under the 1200 calories.

However, eating 1200 calories of chocolate cake won't keep A.) healthy (i.e. missing your essential vitamins and minerals) B.) satisfied. Will you lose the weight? Sure, but you're going to be hungry.

You want to follow Atkins because you feel full and you're losing weight? Congrats, that's the way to go for you. You prefer to count points because it's easier than calories or counting carbs? Also great, again, whatever works for you.

I get tired of people arguing what is the best way to eat to lose weight or maintain a certain weight. People can get mean and defensive on some message boards, lol. Really, as long as you feel good, your appetite is under control of what your comfortable with, and you're healthy (check with your doctor with all meds and diet plans!) then you found the winning ticket, congrats

Thank you AlyKat for posting your eating and diet habits, it's great to read!! And you've done so well, such an inspiration! Fond, thank you too for posting, I always like getting new ideas for meals and healthy eating habits.

[CurtInKS]

I love ketogenic diets. I plan to start this one, once I get the first 30lbs off, to bust any diet plateaus I might be dealing with.






When i was a competitive power lifter I got to know Mr. Duchaine some and he's a genius(RIP). I offer this to anyone who has 20lbs or so to lose and your diet has stalled.

[alykat06]

bumping per request

[autin0046]

I was looking for something like South Beach, but no so restrictive. This looks like something I could follow for life!!!

[curvygirl63]

Audin - you are replying to a post from September 2009.

My clinic recommends 1100 cals a day and 100 oz of water. Sometimes you need to develop a program that works for you. At some point you will be on your own.

[alykat06]

Bumping for others

[BigPearl]

Thank you for bumping...

[BigPearl]

If anyone is in NC, I found the DreamFields pasta at Lowes and Food Lion.

[Ajay42]

In Texas, they sell dreamfields at HEB. I am still not completely sold on how low carb it claims to be, but it does taste really good. Much better tasting than whole wheat pasta.

[alykat06]

bumping again