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the way I eat..low carb high protein diet
Ok so here is some info on a low carb way i eat. I know there are many ppl on here that have asked me so i figured I might as well just write it here..I dont restrict the things I love but rather substitute the way they are made for healthier vesions. I just dont have mashed potatoes, rice, or pasta with every meal anymore. i stick to having veggies and meats that fill me up instead. Taz once sent me a diet plan she was going to try and do and I fixed the parts that would make it much harder to maintain that sort of eating lifestyle. low carb was never really meant to be strict, its meant to go back to the basics of eating..do you think pioneers had bread makers and pasta rollers? No they didnt, they survived on meat and veggies. Thats the way we should eat as well. You will see that a lot of people cannot stick to specific low carb diets like adkins and south beach because they are too strict and they dont allow you to have the things you want, I do not eat this way. I chose to not count carbs, but chose carbs wisely, thus allowing me to still eat the things I love without eating a whole bunch of bad things. Dont just eat eggs and cheese lol, you can have many other things as well. I just fixed Taz's diet plan so in bold is where I put my notes in
You CAN have 2 complementary meals a day, and one reward meal a day! You choose what meal u want to make ur reward meal and what 2 meals u want to make ur complementary meals....(((( I wouldnt exactly give yourself a reward meal everyday, if you have to look forward to one reward meal each day your allowing your mind to become obsessed with food instead of looking at each meal the same. If you think you have to give yourself a reward meal I believe each meal will end up becoming a reward meal. I have had a hard time in the past giving myself food rewards..lets not do that.)))))
Your Complementary meals may include any of the foods listed below....BUT....Remember that your portions should be of average size....In preparing the complementary meals u may boil, broil, saute, bake,poach,or roast,,,,However. Eggs may be fried in a pat or two of butter,or margarine.((((( ok, heres the thing about low carb, you dont really need to worry about the way you cook your food because you should be using good oils and fats in cooking, so go ahead and deep fry some shrimp or whatever you may choose, but of course this is all in moderation..so why worry about how your cooking. Complementary snacks contain the same high fiber, low fat, low carb, foods but are about half the quantity.)))))
MEAT & POULTRY
* up to 3 or 4 oz of any of the following meats, poultry, or meat subsititutes at each of ur complementary meals.....((((ok so you want to eat meat, but dont look at the quantity they are telling you. You will get hung up on numbers if you look at strict rules, just eat as much meat as you would like, its great because of the protein.. technically I need around 100 + oz of protein a day being 185 lbs, 5'7 and 20 years old.))))
beef, bacon, cheeseburgers with reg or low fat cheese, chicken, chicken roll,chicken wings, corned beef, dried beef, duck, ham or smoked turkey, hamburgers, lamb, liver...chicken only, luncheon meats...including salami, and bologna, all meat varieites only none with sugar or fillers are allowed.....u may want to choose low fat, low salt, varieites of lunch meats......pastrami.....pork, sausages, tofu, turkey or turkey loaf, turkey wings, veal....(((((basically eat every and all meat! lol, of course you don't want added salt and sugar in your meat, but honestly I haven't ever seen meat that looked like it was lol. Dont worry too much about low fat meat as well, fat content when it comes to low carb is something you have to watch yes, but most of the time its not a big deal, your getting good fats your body needs. Not saturated fats.)))))))
FISH & SHELLFISH....
you may have 3-4 oz with of any of these at each complementary meals....just be sure to avoid any filler, bread crumbs, or relish......(((((.This is correct, but this doesnt mean that you cant find your own ways of making low carb seafoods with a different batter. you can find low carb recipes on the internet for this, you can still make breaded shrimp and other seafood. No deprivation there.)))))
bass, bluefish,clams,cod.crabmeat, flounder,haddock, halibut, lobster,mackeral,oysters,perch,salmon(cooked, canned,or fresh>)
sardines(in oil or tomato sauce.., scallaps, shrimp, smelt,sole,sturgeon,swordfish,trout,tuna.
FATS, OILS,AND DRESSINGS.
1-2 TABLESPOONS WITH EACH OF UR COMPLENMENTARY MEALS....
butter or margarine. corn oil, mayonnaise( regular, substituite, or light)
olive oil, peanut oil, safflower oil, sesame oil, sunflower oil, soybean oil, vegetable oil, commercially available prepared salad dressings ( note that low cal varieties are higher in carbs!! (((((( Yeah, have whatever dressing you would like, dont worry about low fat, all in all not worth the taste or carbs. Remember what i said about good fats, youll hear it a few more times)))))))
EGGS AND DIARY PRODUCTS...
choose low fat varieties when possible....once again what did I say about low fat?
Up to 2 oz dailey of reg or low fat milk, cream, half and half or low carb non diary creamer in one cup of coffee....(((((If you like whole milk than drink it, your better off with whole milk when it comes to weight loss.what did I say about low fat?)))))))
2 eggs, or equivalent egg substitutes, 2 oz of any cheese, or half cup cottage cheese...or farmer cheese.
you may also combine 2 eggs with one oz of cheese in preparing an omelet remember forget all amounts on this! Dont worry about how many ounces you can eat, just add as much as you think would be a good amount, dont need to splurge just common sense stuff.
COMPLENMENTARY DIARY FOODS INCLUDE.
sour cream, eggs or low cholesterol substitute
tofu soybean curd
reg or low fat (can you guess what I'm about to say lol) varities of these cheeses ( watch out for added sugar or wine)
american, blue, brie, camembert, cheddar,colby, cottage reg or low fat, cream cheese,edam, feta, gouda, hot pepper cheese, monterey jack, mozzarella, Parmesan, pasteurized or processed american , swiss, cheese food or spread.
provolone, ricotta, romano, string.
(((((What a waste of space lol, why didnt they just say all cheese? lol)))))
VEGGIES AND SALADS!!
must eat 2 cups of any of the following veggies or salad fixings at each of your complementary meals, veggies may be eaten raw or boiled or sauteed.
alfalfa sprouts, arugula, asparagus, bamboo shoots, beans, green or wax, bean sprouts,. cabbage all kinds, capers, cauliflower,celery, chicory, collard greens, cucumbers, cabbage, dill pickles. lettuce, mushroom, okra, onions, parsely, peppers,radishs, scallion, spinach,squash, tomatoes, turnip greens, turnips,watercres, zucchini.
((((((ok well dont go by the darn list, you dot have to have salad if you dont want it and you dont have to have veggies..you dont HAVE to do anything..remember no strictness lol. Most veggies are allowed but carrots aren't..you think thats stops me from eating carrot..no..considering the nutritional value? eat what you want when it comes to veggies..once again moderation of high carb foods though.)))))
DESSERTS
you may have a low carb gelatin dessert with homemade whipped cream or a low fat low carb no added sugar whipped cream substitute at any of your complementary meals...
DO NOT consume fruits as a dessert at a complementary meal. this is a common mistake -------dont make it urs.....!!!!! save ur regular desserts for your reward meals.....at complementary meals u may also use condiments such as bouillion, all herbs, vinegar, mustard, olives,pepper, salt, soy,white horseradish, avoid or limit catsup and relish.(((((.are you serious, avoid ketchup or relish? I know a lot of adkins/south beach say no ketchup, but Im the ketchup queen and I eat it with everything..the carb content is minimal..how is a tablespoon really going to do much damage? relish I only use in my tuna and I sure as hell wont give up sweet relish in my tuna lol. oh and if you want fruit or dessert, eat it..once agin moderation..but try and make sure the dessert is sugar free or low carb....))))))
DO NOT EAT ANY OF UR REG BREADS OR PANCAKES OR CEREALS/ AT ANY OF YOUR COMPLEMENTARY MEALS.....SAVE THESE FOR YOUR REWARD MEALS......((((( once again jibber jabber..forget complimentary meals, all in all if your diagnosed with insulin resistance, or you want to keep the weight off..this means NONE of the aforementioned breads, cereals, pancakes etc..a person with insulin resistance cannot reward themselves with these products because it probably would lead to diabetes..and then you would have to get used to diet change again. Once again, sensibly you should not have a reward meal. yes, dont eat regular breads, pancakes..and just stay away from cereal..its not worth it..stick to real food or low carb breakfast bars. I love the south beach breakfast bars, Im addicted lol. You can make low carb pancakes with sugar free syrup..there are so many recipes on the internet for delicious foods that wont hurt the budget or your scale)))))
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"If you do what you've always done, you'll get what you've always gotten "
Originally Posted by elemteach5
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