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Old 25.11.2015, 11:25
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Help, support, recipes for low or no carb diet

Never ever have been able to stick to one of those fancy silly diets. And never had to, until I go to the menopause, and undiagnosed failing thyroid and developed Type 2 diabetes, first controlled by diet (low GI and portion control) and exercise, and for past couple of years, insulin- which of course helps one pile weight on.

So with a knee replacement on the cards for next March, I want to lose at least 10 kilos and hopefully more. Due to diabetes, I've been advised to cut carbs to the absolute minimum. Still have porridge in the morning with linseed- then only veg, meat, eggs, cheese for the rest of the day. No potatoes, no rice, no pasta or barley, no bread.

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.
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Old 25.11.2015, 11:43
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Re: Help, support, recipes for low or no carb diet

Parsnips, turnips, beetroots, celeriac, kohlrabi, cauliflower and broccoli are all good - and can be used as an alternative in most potato dishes - mash in particular.
Make flat breads using chickpea flower
Make lentil dishes

Obviously none of the above is available in Swiss supermarkets
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Old 25.11.2015, 12:00
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Re: Help, support, recipes for low or no carb diet

I have been cutting back on carbs a bit. One interesting alternative is Cauliflower rice. Don't process it too much. I find it best to process it a little, tip into a bowl then just put back the larger pieces to process further. This avoids ending up with a load of pulp.

http://www.bbcgoodfood.com/recipes/cauliflower-rice
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Old 25.11.2015, 12:06
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Re: Help, support, recipes for low or no carb diet

Cauliflower couscous - blitz it then add a crap load of chopped flat leaf parsley, seasoning (oil, acid, +++++)
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Old 25.11.2015, 12:12
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Re: Help, support, recipes for low or no carb diet

Soup! Always good when it's cold outside.

I suggest you make friends with your butcher and ask him for bones to make stock. I only make chicken and beef stock, just throw in carrot, onion and celery, simmer for an hour or so then strain.
With the chicken stock I make minestrone, lentil, chicken and mulligatawny. From the beef comes French onion (just be aware of the consequences), barley, beef and veggies. Not sure if you can have barley or not.

When I can get enough bones I make as much stock as possible and then freeze what I don't immediately need. Roasting them first also makes a nice difference to flavour.

Good luck!
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Old 25.11.2015, 12:16
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Re: Help, support, recipes for low or no carb diet

Stews with lots of veg plus meat but no potato, vegetarian lasagne with courgette instead of pasta, (will dig out the recipe for you) vegetable bakes with cheese, soups of course and lots more that I can't think of off the top of my head.
I think I've got a low/no carb cookery book somewhere I'll see if I can dig it out for you
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Old 25.11.2015, 12:21
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Re: Help, support, recipes for low or no carb diet

I suggest whole grains, lean proteins and veggies. There is more if you need to consider if you want to reduce inflammations and lower cholesterol.. Calorie restriction can be challenging for many, often ends in binging so do it gradually and at first instance, focus on the sources of calories. Quinoa is a good choice. So are brokkoli, spinach, beans and oats.
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Old 25.11.2015, 12:47
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Re: Help, support, recipes for low or no carb diet

Very lucky to have low blood pressure, and low cholesterol. Diabetologist is always surprised about my bp and cholesterol numbers- and says just too many of his patients come with the dreaded high sugar, high BP, high cholesterol + overweight combo.

Lorena, no whole grains for now- had already switched to them- cutting out altogether for now, as said, apart from porridge with seeds in morning.
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Old 25.11.2015, 12:59
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Re: Help, support, recipes for low or no carb diet

Nice, quick and easy stew to make is Speedy Chorizo with Chickpeas.

Recipe feeds 2, takes 10 minutes:

400g can chopped tomatoes
110g pack chorizo (unsliced)
140g/5oz wedge Savoy cabbage
sprinkling of dried chilli flakes
410g can of chickpeas, drained
1 chicken or veg stock cube

Put medium pan on heat and tip in tomatoes followed by canful of water. While the tomatoes are heating, quickly chop the chorizo into chunky pieces and shred the cabbage.

Pile the chorizo and cabbage into the pan with the chilli flakes and chickpeas, then crumble in the stock cube.

Stir well, cover and leave to bubble over a high heat for 6 minutes until the cabbage is just tender. Ladle into bowls and enjoy.

Per serving: 366 kcalories, protein 23g, carbohydrate 30g, fat 18g, saturated fat 5, fibre 9g, added sugar 0.3g, salt 4.26g.

I don't use that much chorizo myself. I usually get the ready sliced variety and only put in 8 slices cut into quarters. And only half a can of water.
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Old 25.11.2015, 14:22
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Re: Help, support, recipes for low or no carb diet

Quote:
. Still have porridge in the morning with linseed- then only veg, meat, eggs, cheese for the rest of the day. No potatoes, no rice, no pasta or barley, no bread.


When my gluten-intolerant mother-in-law (insert joke here, I know) visited us a while back I did some research and found a recipe for pancakes made with just banana and egg. Then of course you can put on them what you will, diet permitting.


"Method"...


Smash/smush one banana with a fork (although I find my daughter's Annabel Karmel baby food smasher to be invaluable in such a situation) and add two beaten eggs. Whip like fury until as smooth as possible. I always add a squirt of lemon juice too.


Then, in an oil of your choice (I use rapeseed for its high smoking point) fry until done.


They are a little "fragile" if not done thickly enough and I find I need two spatulas to flip them.


They're a nice sweet treat and feel carb-like. I hope you find lots of variety in these suggestions, and that you feel better soon.


Good luck with the weight loss - I'm impressed with your dedication.


Rufus
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Old 25.11.2015, 15:19
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Re: Help, support, recipes for low or no carb diet

I came across Buzzfeed Food video the other day about making flat bread out of cauliflower. I'll post the link once I found it.
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Old 25.11.2015, 15:26
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Re: Help, support, recipes for low or no carb diet

Quote:
"Method"...
Smash/smush one banana with a fork (although I find my daughter's Annabel Karmel baby food smasher to be invaluable in such a situation) and add two beaten eggs. Whip like fury until as smooth as possible. I always add a squirt of lemon juice too.
To clarify - Odile is looking for low-GI food (based on the information given) - the one thing she sure as hell doesn't want to eat is a banana - it will spike the bloody sugar - and therefore insulin levels.

IIRC there is some sort of "fibre" that you can get - expands massively when moist, which can be whisked with an egg - and a pancake made. Serve this with cottage or cream cheese - maybe with a slice or turkey or ham and you'll avoid a spike.

Basically you need high protein + low GI carbs combined.
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Old 25.11.2015, 15:57
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Re: Help, support, recipes for low or no carb diet

There are some good suggestions on this site which coincidentally the boy was looking at this afternoon as he needed info for a school project.

http://authoritynutrition.com/101-he...-carb-recipes/
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Old 25.11.2015, 23:23
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Re: Help, support, recipes for low or no carb diet

So, yeah, insulin dysfunction. The islets of Langerhans are located in the pancreas but they really belong to the liver and not the pancreas. Their function is to sit down-stream of the portal vein from the liver and monitor the amount of glucose in the blood, and then regulate the up-take of glucose by the muscles and liver (and fat deposits) with insulin. The key is to not explode the insulin hormone feedback loop with regards to glucogon and human growth hormone. To do this, you need to stimulate glucogon and HGH production by not eating all the time.

The basic cause of type 2 diabetes appears to be crowding out of the molecular machinery in the liver by fat deposits, such that it ceases to function effectively in pulling sugar out of the portal vein and breaks the islets feedback mechanism. There are two primary causes of fatty liver in the Westernized homo sapiens sapiens: 1.) fructose, and 2.) alcohol. Unfortunately once sclerosis has set in there's not as much corrective action to take.

Walking isn't going to give you great gains. High-intensity exercise that build muscle mass will. Getting muscles to take-up sugars to fuel protein production is great because it's upstream of the liver. Calories-in, calories-out, doesn't dictate whether your body allocates an excess of calories toward building fat deposits or fabricating new proteins for muscles.

What you really need to do is make your liver bored out of its mind so that it gradually de-fats itself. Try googling 'intermittent fasting' as a starting point. There are a number of protocols, either from doing a 20/4 eating cycle, to just skipping breakfast and lunch twice a week. There's a whole bunch of religious groups that have greatly improved health compared to the general Western population, and they all have the common point of weekly religion-based fasts. So stop eating porridge (or breakfast, period, if you have type 2 diabetes). I'll point out that the French call lunch 'dejeuner' and breakfast 'le petit-dejeuner', and 'jeuner' is 'to fast' So you really don't need the break in your fast. You won't die if you skip breakfast and lunch. You might feel like you're going to die, but your body will adapt after a few days.

I would strongly advise you to completely ignore nutritionists. They have no biochemistry background what-so-ever. All they do is parrot what old, out of touch medical doctors tell them to say. Medical doctors themselves are overworked and never keep up with the literature. If you rely on what others tell you is best (including me!), don't be surprised if your health is poor. You are responsible for yourself.
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Old 25.11.2015, 16:11
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Re: Help, support, recipes for low or no carb diet

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To clarify - Odile is looking for low-GI food (based on the information given) - the one thing she sure as hell doesn't want to eat is a banana - it will spike the bloody sugar - and therefore insulin levels.


Basically you need high protein + low GI carbs combined.


Actually...


http://www.diabetes.org/food-and-fit...th-type-2.html


And from: https://www.diabetes.org.uk/


Myth: People with diabetes can't eat grapes, mangoes or bananas

People sometimes think that if they have diabetes they can't eat grapes and bananas as they taste sweet. But if you eat a diet that includes these fruits, you can still achieve good blood glucose control. In fact, grapes and bananas, like all fruit, make a very healthy choice.




Fruit is high in fibre, low in fat and full of vitamins and minerals. It helps to protect against heart disease, cancer and certain stomach problems.


And http://healthyeating.sfgate.com/can-...anas-2717.html




I also asked a friend of mine before I posted. She has Type 2. Response? "I eat pretty much what I like, I just have to take it all into consideration." So I suppose, like much in life, it's a question of balance.


Incidentally, I was responding to the thread title and the original post.



Sweet Potatoes could be a good alternative lower carb (and lower GI) choice.


http://healthyeating.sfgate.com/swee...tics-1614.html
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Old 25.11.2015, 21:22
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Re: Help, support, recipes for low or no carb diet

Roasted root vegetables are really satisfying. Big chunks of carrot, celiriac and kohlrabli taste completely different when roasted.
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Old 25.11.2015, 21:49
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Re: Help, support, recipes for low or no carb diet

Thanks all, you are so kind.

Prof T:
Walking for at least 1 up to 3 hours 4 to 5 times a week in the hills.

that is part of my problem now. I used to do that all the time, with the dog- but now my knees are just too sore- bone on bone is painful. I must start swimming again- that should help and much less stress on knees (I have to do up and down/crawl legs).

I switched to low GI carbs quite a long time ago- but this is not enough- now trying to cut carbs almost totally out apart from breakfast porridge with large oats.
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Old 25.11.2015, 22:02
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Re: Help, support, recipes for low or no carb diet

Odile, I am very tired at the moment, hence the short post. Did they put on a ketogenic diet? If not, would it be something for you? I adhere (mostly) to it for another health reason. It takes getting use to, but after a while it is very rewarding.
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Old 08.11.2017, 18:37
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Re: Help, support, recipes for low or no carb diet

Quote:
Thanks all, you are so kind.

Prof T:
Walking for at least 1 up to 3 hours 4 to 5 times a week in the hills.

that is part of my problem now. I used to do that all the time, with the dog- but now my knees are just too sore- bone on bone is painful. I must start swimming again- that should help and much less stress on knees (I have to do up and down/crawl legs).

I switched to low GI carbs quite a long time ago- but this is not enough- now trying to cut carbs almost totally out apart from breakfast porridge with large oats.
One thing I found on a low calorie diet - max 600 cals per day - 2 days per week (known as the 5:2 diet) was using Dinkle Klei (Spelt bran) and Hafer Klei (Oat bran) to make a porridge, and add various chopped cooked vegi pieces and spices - or what you like. Bran has a very low calorie level, especially the Dinkle one.
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Old 26.11.2015, 22:47
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Re: Help, support, recipes for low or no carb diet

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Roasted root vegetables are really satisfying. Big chunks of carrot, celiriac and kohlrabli taste completely different when roasted.
I love roasted root vegetables! What I find fantastic about it, you can vary with the seasoning e.g. one time with Indian spices another with mediteranean herbs like thyme and rosemary. And actually one can find parsnips and all that in CH supermarkets by the way. Getting hungry now.
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