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  #81  
Old 28.11.2015, 11:14
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Re: Help, support, recipes for low or no carb diet

Cookies: rosemary shortbread
replace honey with an alternatvie 'allowed' sweetener
http://nourishedapp.com/blog/2013/6/...tbread-cookies
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  #82  
Old 28.11.2015, 11:18
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Re: Help, support, recipes for low or no carb diet

Is 'almond flour' just finely ground almonds?
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  #83  
Old 28.11.2015, 11:26
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Re: Help, support, recipes for low or no carb diet

Quote:
Is 'almond flour' just finely ground almonds?
The internet says
Mandelmehl wird aus dem Presskuchen der Mandelölherstellung aus besten süssen Mandeln gewonnen. Dadurch enthält es wesentlich weniger Fett als gemahlene Mandeln und schmeckt besonders aromatisch.

But I just found this ooops
http://empoweredsustenance.com/avoid-almond-flour/

Last edited by Dechen01; 28.11.2015 at 11:27. Reason: adding
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  #84  
Old 28.11.2015, 11:40
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Re: Help, support, recipes for low or no carb diet

An other issue that would stop me using too many almond products, is that it takes HUGE numbers of almonds to produce- and it is one of the causes of severe drought in California, and other parts of the world (not as bad as red meat though). I have a small handful of almonds everyday (I toast them lightly before putting them in a sealed box- they taste so much better that way).
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  #85  
Old 28.11.2015, 11:45
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Re: Help, support, recipes for low or no carb diet

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An other issue that would stop me using too many almond products, and certainly almond milk- is that it takes HUGE numbers of almonds to produce- and it is one of the causes of severe drought in California, and other parts of the world. I have a small handful of almonds everyday (I toast them lightly before putting them in a sealed box- they taste so much better that way).
Agree, however, the cookies look lovely in that photo

Last edited by Dechen01; 28.11.2015 at 11:46. Reason: typo
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  #86  
Old 28.11.2015, 12:50
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Re: Help, support, recipes for low or no carb diet

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Finding it very hard to give up carbs especially in this cold weather- but it is getting easier. In the UK I go a 'spiraliser' which turns carrots, celeriac, courgettes, etc, into noodles - and use a mixture of veg as a base for bolognese and accompaniment for meat- and of course, the dreaded portion control. As a very sporty and active person when I was young- it's been hard to adjust portion to a less active lifetyle (having very sore knees is not conducive to doing much sport and exercise!) .... but I am getting there. BTW, my knee that has to be replaced was very badly damaged almost 45 years ago- in a very severe car accident where my femur was smashed to smithereens from knee to hip- 4.5 months in traction with broach fitted in knee (wrongly) and then rebreak in 2 places to straighten as it had healed in a bow - and Kuntscher nail for a couple of years - with shortening reduced from 5 to 2.5 cm. Very lucky I was able, after lots of hard work- tog et back to a normal life, ski, snowboard, hike, cycle - but now, in my mid 60s- it has all caught up with me and arthritis set in. So worst knee this Spring, other possibly year after. Wish me luck.

Any help and support with low to no carb diet would be hugely appreciated. Thanks all EF.
I've been eating this way for over a year to deal with neurological symptoms (I add enough fat to my diet to prevent weight loss)

Three things to note

1. It gets much easier as time wears on. Last week, I forgot to eat twice because I wasn't hungry. I got home at 19h00 and realised I had had no food after my morning coffee. What followed was a fat feast. I basically had butter soup with courgette, then added 100g of mince.
2. You will feel horrible for the first month, you can make it better by supplementing with foods that contain potassium, sodium and magnesium (or taking magnesium tablets)
3. Protein is metabolically active, fat is not. If you eat too much protein, it will do the same thing as carbs and spike your insulin levels due to it's effect on gluconeogensis. If going low-carb doesn't work for you at first, re-evaluate your protein intake, and invest test your blood sugar with protein to see how much they affect you. Fat is your friend, but beware of omega-6 PUFs as they can increase inflammation and affect insulin resistance.

If you are interested, I can send you the research papers I've read about all my recommendations, most people get tired of the pubmed links.

Also, just for funsies, get a baseline of your CRP, and ESR levels and watch them drop with your diet. My CRP is now always below 0.3 and my ESR is 2.0 (from a normalish 20)
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  #87  
Old 28.11.2015, 12:55
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Re: Help, support, recipes for low or no carb diet

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I test regularly with blood strips, not urine. But yes, hypoglycemia is dangerous. my blood sugar was below 4 yesterday morning- so not having breakfast or lunch would have been quite dangerous.
If you stay in nutritional ketosis, you will eventually notice that low blood sugar (below 4) will no longer affect you at all. I did a 5km run last week with a blood sugar of 3.8mg/dL, after my run, it was 4.2mg/dL. As long as your liver is not compromised, it does know how to do the work and produce glycogen to feed your muscles.

A year ago, anything below 4.5 would have had me dizzy and hungry. Incidentally, this does not happen overnight and you need to be producing ketones in order to prevent these symptoms and it does take a lot of time.
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  #88  
Old 28.11.2015, 13:01
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Re: Help, support, recipes for low or no carb diet

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Not been 'put on any diet' - just decided I have to lose weight and that cutitng carbs will help. Ketogenic diet is truly not for me, and OH would seriously be concerned, as he believes it is dangerous, as it leads to muscle loss, tiredness and other debilitatin symptoms, and can be particularly dangerous for diabetics.
Really? I would disagree, and would request some hard evidence for these claims.

As for it being dangerous for diabetics, there's a dr. Bernstein that is a type I diabetic that has extensively studied and published on this diet for type I diabetics.

https://en.wikipedia.org/wiki/Richard_K._Bernstein
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359752/

Damn, i just can't get away from these pubmed sources...
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  #89  
Old 28.11.2015, 14:49
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Re: Help, support, recipes for low or no carb diet

There is a math to this. You should start reading food labels. Notice the calories per serving, the grams of carbohydrate, and the grams of fat. Those make up the calories per serving. The grams of carbohydrate should not make up more than 30% of the calories for a low carb diet. Even less carb percentage is better.

So for low carb, you would avoid things labelled "low-fat". Also choose cheeses that have more that 40% fat.

Psychological hunger will work against you, so don't let yourself get too hungry, as you may overcompensate by over eating. Its better to have a bite here and there so as to not feel hungry. A bite of cheese, an apple, or a bite of a dried meat with a tall glass of water can get you a few hours of energy. Use your energy level rather than a feeling of hunger to gauge your intake needs.

Food is delicious and enjoyable, but it is fuel for energy. If you overdo it, you can lose the enjoyment of it.
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  #90  
Old 28.11.2015, 17:01
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Re: Help, support, recipes for low or no carb diet

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Never heard of egg white omelette. For me, I can't see the point really, as my bad cholesterol is just over 4, and my good excellent, and no BP problems.
Well, me neither till my OH had problems with cholesterol. Btw, he is only 40 and quite fit.
Good for you, really. Excellent.
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Old 28.11.2015, 17:27
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Re: Help, support, recipes for low or no carb diet

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Really? I would disagree, and would request some hard evidence for these claims.
Conflicting evidence out there. What I meant is that 'it is not for me' now at this point in time- as I know I wouldn't be able to stick to it- for all sorts of reasons (call them excuses if you wish). Going 'no to low' carb is what I am doing and will continue to do, and it is working. Lost 3 kg in 3 weeks- if I can keep going like this, it will do me. I've known too many people who have lost huge amounts of weight with extreme diets- and then go crazy on the rebound and put on even more. In my mid 60s- not what I am looking for. Much rather adopt a new way of eating I can stick to long term- adding low GI carbs again as I get to goal.

Thanks for your advice and links.
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  #92  
Old 28.11.2015, 17:48
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Re: Help, support, recipes for low or no carb diet

Excuse my ignorance but is a low carb diet not a ketogenic diet?

Once your glycogen store is depleted you will burn fat.

If you're below 30g of carbs per day it's ketogenic IIRC.

Good luck Odile
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  #93  
Old 28.11.2015, 18:02
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Re: Help, support, recipes for low or no carb diet

Quote:
An other issue that would stop me using too many almond products, is that it takes HUGE numbers of almonds to produce- and it is one of the causes of severe drought in California, and other parts of the world (not as bad as red meat though). I have a small handful of almonds everyday (I toast them lightly before putting them in a sealed box- they taste so much better that way).
Not to drag this too far off-topic but here's another perspective on almonds compared to other water-hungry crops:

http://gizmodo.com/seriously-stop-de...nds-1696065939

And back on topic: One of my fave low carb meals is stuffed aubergine.

Rough recipe as I never measure:
1 medium aubergine
bacon, chopped into small pieces
chopped tomato, onion, garlic, and mushroom
grated cheese, if you like
little bit of lemon juice
little bit of olive oil
herbs and spices to taste

- Cut the courgette or aubergine in half, scoop out the contents, and chop them into smaller pieces. Sprinkle with lemon juice to prevent oxidation.

- Rub the both sides of the shell of the aubergine with a little olive oil and sprinkle with salt, pepper, and herbs/spices. Then roast in the oven while preparing the rest of the filling. I use 180 C for heat.

- Brown the bacon then add the chopped veg (except tomato) and cook over medium heat until slightly soft. Season the filling too! When the other veggies are a bit soft, add the tomatoes and let cook until they're just warm.

- Add the filling to the empty shells that were roasting and return to the oven for about 15-20 minutes.

- As a finishing touch, add a small amount of grated cheese to the top (I like Gruyere) and give it another 2-3 minutes in the oven until the cheese browns

Rough nutritional values per half depending on how much you use:

215 cals, 10 g carbs, 17 g fat, 7 g protein, 4 g fiber

If you don't want the fat and calories of bacon, you could substitute a different protein or use all veggies. I like the salty and smoky flavor from the bacon to make it more interesting and add protein.
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  #94  
Old 28.11.2015, 20:27
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Re: Help, support, recipes for low or no carb diet

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Excuse my ignorance but is a low carb diet not a ketogenic diet?

Once your glycogen store is depleted you will burn fat.

If you're below 30g of carbs per day it's ketogenic IIRC.

Good luck Odile
Thanks- perhaps it is then... but I doubt I will be below 30g a day if I continue to have porridge in the morning, and 2 wholegrain low sugar biscuits with my cuppa in the afternoon. See how it goes- if I continue to lose 1 kg a week, steadily and sensibly- that will do for granny here.
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Old 28.11.2015, 21:15
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Re: Help, support, recipes for low or no carb diet

the weight dropped off me when I went on the fodmap diet, its basically an ibs diet (scientific clinical trials), that excludes a. lot. of specific carbohydrates and because its potentially anti-inflamatory (because it excludes gluten and lactose) you could postulate also nice for your arthritis.

I was also, not related to ibs, given an iron supplement by the doctor to take, when i took it in conjunction with a multi-vit I found i wasnt hungry or craving, I had to remind myself to eat, i dont normally tell people this because what woman wants to hear another woman say she forgot to have lunch . have you had your iron levels, vitamin, mineral levels checked?

i hate taking it (iron) though... for the same reasons others complain. i'm thinking of getting a softer comercial one without colors and the sugar type substance the medical one has and see how it goes.
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Old 28.11.2015, 23:48
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Re: Help, support, recipes for low or no carb diet

To the OP - I read your first post and some following posts but not the entire thread, so sorry if I am missing some intermediate discussion in this reply.

Porridge is not the best start to the day if you have issues with blood sugar control. It's lower GI but it is carbohydrate heavy enough, and that means raised blood sugar whatever the GI. For a warming and filling breakfast on winter days, consider omelet. Fry mushrooms and other favorite vegetables say peppers, garlic, ginger etc. Include bacon pieces or sausage slices if you like that. Whisk an egg and pour it on. Slice a small tomato and place on. Add some basil, also schnittlauch is especially delicious. I put a small sprinkle of cayenne pepper. Put some raclette slices on top to taste, put a lid on the pan until the cheese has melted. It's a filling and warming breakfast.

Breakfast time is the time of day when carbs have worst effect on blood sugar - if you would like refs for that statement, try the books or website of Jenny Ruhl which are easy to google, and are science- and publication-based. Anyway if you like porridge, it might fit, but it would be better at lunch or later than at breakfast time.
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Old 29.11.2015, 02:01
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Re: Help, support, recipes for low or no carb diet

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Thanks- perhaps it is then... but I doubt I will be below 30g a day if I continue to have porridge in the morning, and 2 wholegrain low sugar biscuits with my cuppa in the afternoon. See how it goes- if I continue to lose 1 kg a week, steadily and sensibly- that will do for granny here.
Below 50g is ketogenic. I'm in ketosis on 60g per day even though I started on 25g /day.

Also, low-carb is not a diet, it's a lifestyle. So it's not an extreme diet, as it's a way of life and nobody should go low-carb and then stop, because that feels like a hangover. The trouble is, before starting, most people think they'll miss rice or bread, except that after a few months, you realise that food is such a small part of your life that ordering a steak and salad is not a big deal and quite delicious.. I've done this for over a year and I plan on continuing indefinitely, including during pregnancy. I'm a runner and it has not held me back in that sense either, nor has it led to *any* muscle loss despite a huge reduction in protein.

As for cholesterol, even if you believe that cholesterol leads to cardiovascular disease, there are two piece of information that are not under dispute: 1) eating saturated fats will increase HDL, 2) high HDL is a a more potent measure of protection against cardiovascular disease than high LDL.

The rest is debatable debatable between science and medicine, with medicine being at least 20 years behind science.
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Old 29.11.2015, 11:07
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Re: Help, support, recipes for low or no carb diet

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Below 50g is ketogenic. I'm in ketosis on 60g per day even though I started on 25g /day.



Also, low-carb is not a diet, it's a lifestyle. So it's not an extreme diet, as it's a way of life and nobody should go low-carb and then stop, because that feels like a hangover. The trouble is, before starting, most people think they'll miss rice or bread, except that after a few months, you realise that food is such a small part of your life that ordering a steak and salad is not a big deal and quite delicious.. I've done this for over a year and I plan on continuing indefinitely, including during pregnancy. I'm a runner and it has not held me back in that sense either, nor has it led to *any* muscle loss despite a huge reduction in protein.



As for cholesterol, even if you believe that cholesterol leads to cardiovascular disease, there are two piece of information that are not under dispute: 1) eating saturated fats will increase HDL, 2) high HDL is a a more potent measure of protection against cardiovascular disease than high LDL.



The rest is debatable debatable between science and medicine, with medicine being at least 20 years behind science.

I totally agree with you on the science/medicine. In practice though, it varies widely. Some people find it boring after a while, and for some people, food is a huge creative and social aspect of their life. You just have to focus your food creativity in different ways. I did low carb for more than three years after finishing chemo. It was very helpful. After a year in limbo, I'm getting back to it, because i feel better on it, mostly. That doesn't mean I don't crave a pizza or pasta sometimes.
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Old 29.11.2015, 17:16
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Re: Help, support, recipes for low or no carb diet

You don't need to be fanatical about it to achieve results, unless you need to be fanatical about it to stay on track. For me its just a technique to use to achieve a particular result. Its not always practical to keep. Sometimes, you get invited to a meal that is mostly carbs, and I'll eat some of it instead of turning it down.

The key with weight loss is to take in less calories than you burn. You can achieve this with a low fat diet as well. Some just find it more difficult as that kind of diet has swings of highs and lows. Carbs are good if you plan to burn it off during that same day with some physical activities, like a sports event. So for a race or all day skiing, a pancake breakfast, or a bowl of pasts for lunch is energizing. if you don't burn it off, it just sticks around like dead weight.

I have an optimum weight. When I surpass it by +5kg, I go ketogenic until I reach -5kg, and then normalize my diet when I reach it. Its important to know that you can have that slice of chocolate cake if you want to, but consciously choose not to. I love to eat. I tend to reward myself with such things on Sundays, or after reaching a goal. You simply delay a gratification instead pretending you will never have it again, better than failing and giving up altogether. What is important is to gain control over what you eat, and that you can consciously decide what or what not to eat. Its not really like an obstinate diet at that point. Just more like conscious eating.
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Old 29.11.2015, 17:22
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Re: Help, support, recipes for low or no carb diet

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What is important is to gain control over what you eat, and that you can consciously decide what or what not to eat.
This.

And it becomes an awful lot easier once you're in control of your body instead of letting your body control you.
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