Low-carb (almost) Christmas

[TheAwfulToad]

LCHF has a reputation for being as po-faced and limited as the traditional "healthy eating" guidelines set out by our Dear Leaders, but it really isn't. True, if you're attempting induction, Christmas is not the best time to do it. But once you're in maintenance, you're likely to be averaging around 100g net carbs a day, and the occasional blowout has no impact on either your flab (of which you now have very little, of course) or your appetite.

With that in mind, here's a couple of ideas for Christmas. I'll add more as they occur to me. These are not really everyday food, but on a per-serving basis they have a surprisingly modest carb count.

Proper trifle

British trifle is basically jelly, custard and cream, typically with some tinned fruit and trifle sponges thrown in. It only needs a few minor tweaks to bring the carb count down.

Shop-bought custard powder is made with cornflour and colouring, so first you need proper custard, made with cream and eggs. It's basically the same ingredients as for creme brulee, which is another acceptable indulgence for low-carbers. Notice the modest amount of added sugar:

deliaonline.com/recipes/col...

You can swap out half the sugar for artificial sweeteners if you wish, but IMO it's a bit pointless.

Now for some trifle sponges. Although low-carb variants do exist, made with almond flour, I prefer savoiardi. Their carb/sugar percentage is pretty high, but they're very light, so the absolute amount of sugar/starch per serving is not excessive:

aseasyasapplepie.com/savoia...

You can also use these for tiramisu, which in its traditional form is also more-or-less LCHF-compatible, being mostly mascarpone and eggs:

askchefdennis.com/the-best-...

Back to the trifle. Use ordinary sugar-free jelly. Add some fresh fruit (raspberries, strawberries, or whatever you prefer). A small spoonful of strawberry or raspberry jam helps offset the rather artificial flavour of sugar-free jelly. Put the savoiardi at the bottom of the dish (you might want to sprinkle some sweet sherry over them) and carefully pour over the jelly; it's best to let it cool slightly before doing this, otherwise the savoiardi tend to disintegrate and/or float to the top.

When the jelly is set, you can add a layer of custard and return to the fridge. Top with whipped cream; if you're making an alcoholic version, whisk in a dash of brandy, sherry, or liqueur at this point.

Top with almonds, a dusting of grated dark chocolate, and/or fresh fruit pieces.

Turkey roast

Hopefully you know how to roast a turkey and vegetables: make sure you do roast your veg, rather than boiling them, using a generous amount of butter, turkey fat (if there's enough), or duck fat. For example:

culinaryhill.com/rosemary-r...

If you think you don't like kale - a very traditional winter veg that's getting quite fashionable - try this:

skinnytaste.com/creamy-caul...

I have absolutely no idea why this recipe specifies fat-free milk (I suggest a dash of cream instead), but the rest is basically correct.

Go easy on the Yorkshires, potatoes, and parsnips and load up on less carby vegetables like cauliflower, and you're on target for a pretty low-carb meal.

[Redspot]

Good as always...I love trifle!!!

[FattySquirrel]

I love trifle too!!!

I am still getting into induction, can you please help me TheAwfulToad. I do fantastic at breakfast and lunch, I’ve used a couple of lamb bones I had in freezer and made an ace broth. I don’t need to snack at all and I really do find myself running around with some energy doing my jobs looking after kids as otherwise I just feel like an old frump who can’t move around.

But when it gets to teatime, or evening I don’t want to sit at the table with (mum in law or hubby to be precise or more so with sis in law who drops in), as I used to from March to June when I lost my first stone, but then as it started to get difficult I found I can no longer deal with their comments on my weight as it gets me stressed, I like to eat alone, but due to this I’ve ended up for the last six days eating a chapatti a night, or a bowl of rice.

But what I don’t understand is why my body is so unforgiving. I’ve been 13st 9lb all week and due to rice yesterday I am 13st11lb this morning.

So many times over the last 3 weeks I feel I am In ketosis and then no weight loss. My legs are aching and I am

Bloated again but one thing I know is that I am definitely under my calories allowance.

Sorry for going on and on

[TheAwfulToad Ambassador in reply to FattySquirrel]

Maybe try low-carb trifle instead of the chapatti?

Seriously, it sounds like you just need to plan ahead a bit. It's a pity that you're getting 90% of the way there and then tripping over your own shoelaces at teatime.

Induction is the hardest bit to deal with. There is one and only one way to do it: 25g or less of net carbs, no "cheats", for at least one week. The reason your body is unforgiving is that you're never really giving it a chance to switch over to alternate power. That single meal of carbs basically puts your right back at zero.

I suppose it doesn't help your family aren't being more supportive (what are they making comments about - your weight-loss quest, or your current weight?). Other people can really put a massive dampener on your best intentions. Still, life is what it is. I'd say your best bet is to prepare your tea in advance, perhaps immediately after breakfast, or when you've got a breathing space from kid-related chores. Then you can just get it out of the fridge and disappear off to your corner with it. Induction food is slightly weird, and it takes a bit of thought to figure out something that (a) has the right carb count and (b) is at least reasonably tasty.

From your previous posts it appears you're very good at cooking, so that's a good start. Can you give me some hints as to what sort of food you like, and I might be able to suggest some ideas.

Are you certain you're getting plenty of fat at breakfast and lunch? Don't underestimate how much is required at induction - it's normal to have to add extra using butter, coconut oil, lard, or similar. If you don't get enough you will feel an urge to fill up on carbs at teatime.

Honestly, though: with Christmas coming up you might want to put this off until after New Year.

[FattySquirrel in reply to TheAwfulToad]

I was seriously over doing the fat in the first couple of weeks.

You are absolutely right that I just need to have some time to prep my tea, it’s just as it’s approaching holiday time my kitchen diner seems to be taken over by family, and I believe in how I am eating is correct and I will not justify to them.

Now for breakfast, I usually have a one egg omelette with salt pepper and chilli flakes, cooked in one tbsp olive oil and with 2 tbsp full fat cheese. This fills me up soooooo much that I find it hard to get my one or two bottles of water down me through the morning! Oh and wilted spinache with a teaspoon of butter.

Lunch I keep preparing my baby aubergine curry with 3-4 baby aubergines, 2 tbsp olive oil, one onion, one tomato, and I have it with 2 tbsp full fat yoghurt.

Then in the evening I roast a tray of cauliflower green beans courgette and okra in 2 tbsp olive oil. With a portion of salmon cooked in one tbsp olive oil.

And as a dessert now, not a snack, I will have a cup of coffee with 2- 3 tbsp double cream.

They have probl m with my current weight and would have serious problems with HIGH FAT!!!!!

[TheAwfulToad Ambassador in reply to FattySquirrel]

Honestly, it's pretty hard to overdo the fat during induction - most people feel nauseous long before they ingest too many fat calories! Anyway, what you're doing now sounds absolutely fine. For me personally, the portions sound rather small, but if it fills you up, all's well.

It seems like you've got it nailed, so where does the rice/chapattis come into all this? If you're just feeling hungry, eat more. Remember, you don't need to count calories or restrict portion sizes: in fact doing that is likely to stop it working. Take no notice of those stupid "Eatwell Plate" pictures - they're far too small for the average adult. Eat until you genuinely feel full.

Also, don't force water down. If you're thirsty, drink. Otherwise ... don't. Trust your body to know what it wants.

Anyway, well done for sticking with it in the face of discouragements, and you're right that most people just "don't get it", so there's no point explaining. If things are getting chaotic over the holidays, just give yourself permission to back off a bit and then resume in January. It may not feel like it, but the carb reduction that you've already achieved will work to your advantage.

You might want to get yourself some Ketostix (ketone test strips). There aren't really any physical signs associated with ketosis, so test strips are about the only way of knowing for sure. The only really noticable "symptom" that it's working is this: you'll be able to go 8+ hours without feeling hungry. If you're in an experimental mood, you might want to try "front loading" your meals - with a much bigger breakfast and no lunch - and see if you can hold out to a mealtime around 4pm (make it a big meal, for obvious reasons).

By the way, I have heard that, for an unlucky few, it takes a few weeks for weight loss to really kick in. For me it was almost instant, but a friend of mine didn't see much happen until about week 4, and it was all downhill from there. Just stick with it and it will work ... eventually.

[FattySquirrel in reply to TheAwfulToad]

Thank you TheAwfulToad, I really needed that encouragement today. I usually cook double but end up only eating half as I’m soooo full.

Chappatis and rice is what the rest of the family are eating!! Its never bothered them in the last 16 years but all of a sudden they see me so focussed that they FORCE me to eat with them!!!! Its funny but not when it gets me down.

My focus for the next three to four weeks is to prepare my dinner at breakfast time when the kitchen is mine!!!

Thank you again and yes I am probably one of the “unlucky” few!!!!!😂😂😂😂😂😂

[FattySquirrel in reply to TheAwfulToad]

Where do you buy the ketostix from?

[TheAwfulToad Ambassador in reply to FattySquirrel]

All the usual online retailers have them. Just search for "ketone test strips". I would guess places like Boots or Superdrug have them too.

[Stoozie]

Great mealplan

We are having carrots, cauli, broccoli, roasties (for the non-LCHFers) baby sausages, and our meat is a chicken thigh wrapped in back bacon.

[TheAwfulToad Ambassador in reply to Stoozie]

That reminds me ... pigs in blankets! How could I forget?

[moreless]

I sound like a complete pig compared to everyone else!

My Christmas dinner will consist of

Roast turkey

Boiled ham

Pigs in blankets

Sausagemeat stuffing

Roasted butternut squash and carrots

Red cabbage braised with onion and bacon bits.

Broccoli and cauli baked in cream and cheese.

Brussels sprouts

I may be too full to even have a cup of coffee with cream, for dessert!

Picky bits for later will be crudites and home made dips, cheese and keto crackers, pate, cold meat and salad stuff.

If I really feel the need for dessert, it will be berries and cream

Enjoy everyone, it doesn't get any better than this!

Thanks for the dessert tips, TAD

[TheAwfulToad Ambassador in reply to moreless]

Sounds awesome!

Apart from the sprouts, obviously

Good tip for the crudites and dips.

[moreless in reply to TheAwfulToad]

I luuurve sprouts! It's parsnips I can't stand!

I forgot to mention the nuts!

[TheAwfulToad Ambassador in reply to moreless]

Parsnips. My favourite veg. Pity they're so carby, but living in a hot climate I rarely get to eat them anyway

[moreless in reply to TheAwfulToad]

One carby veg I don't miss at all!

[TheAwfulToad Ambassador in reply to moreless]

how do you get on with swedes (the vegetables, not tall blond men)? They were a regular feature in school dinners, which tends to put people off, but I really like them. Great with a roast. Roughly the same carbs as carrots.

Oh - and Florence Fennel. The bulb sort. Fantastic roasted with roast chicken/turkey.

[moreless in reply to TheAwfulToad]

I like swede (neep), in any shape, or form, but am not a fan of fennel. I don't like the aniseed flavour. Same with star anise.

[ohsofierce in reply to TheAwfulToad]

Hahaha, the veg, not tall blond men

[gonnadoitnow in reply to moreless]

OMG That sounds delicious.

[moreless in reply to gonnadoitnow]

Thanks gonnadoitnow. It sounds conceited, but it usually is yummy!

[gonnadoitnow in reply to moreless]

Not conceited at all!. My mouth is watering...

[moreless in reply to gonnadoitnow]

You can replicate it for your own Christmas dinner

[sunny369]

oooh - the cauliflower kale mash looks nice, will probably add a bit of cream though

[TheAwfulToad Ambassador in reply to sunny369]

yes, needs cream! I couldn't find a better recipe.

Are you going to stick to the plan over Christmas or let it all hang out for a bit?

[sunny369 in reply to TheAwfulToad]

I have tried to eat reasonably well throughout December, just a couple of slips (both involved Christmas parties where I didn't get any choice about the food on offer) I plan to relax about food from Christmas Eve to the 2nd Jan (2nd's a holiday in Scotland) and eat any decent food I fancy. I don't intend to eat any real junk food however, or go completely overboard on the carbs (think a couple of roast potatoes rather than a whole tub of pringles and a tin of Quality Street )

I might also throw in a couple of fast days - probably on the Saturdays. What about yourself?

[TheAwfulToad Ambassador in reply to sunny369]

Sounds like a reasonable compromise to me!

Christmas isn't a big thing over here, so we'll probably just go out for a (normal) meal. I'm sure I'll indulge in something! But I've noticed even if I go to a buffet with a huge dessert selection, I'll pick at this and that and then I'm done. 20 years ago I'd have piled up my plate.

[sunny369 in reply to TheAwfulToad]

I suppose that is when you know your eating habits have really changed for good. That is my ultimate goal too.

[ohsofierce]

I recently re-did a 2 week induction phase, super successful but then I suddenly found myself feeling sooooooo hungry one day and I couldn't face another piece of cheese or cream or meat or soft veg that I caved in and had delicious white crusty bread... Always takes me a few days to get back into it after something like that. It's like my body becomes a whiny toddler having a carb tantrum. Am wondering if I should leave it until after Xmas bit this post has reminded me that a lot of Xmas food can be very low carb.

[ohsofierce in reply to ohsofierce]

P.s. don't get me wrong I love most low carb food but somehow it was a day where I was hungry but didn't feel like eating anything I normally enjoy

[TheAwfulToad Ambassador in reply to ohsofierce]

yeah, it's normal. Maybe a few times a year I get a craving for a burger or a croissant or pizza. About once a year I'll bake a loaf of bread just for amusement value.

I don't think it's a good idea to deny yourself stuff as long as it's not the start of a week-long binge (IMO it's easy enough to tell the difference). The whole ethos of LCHF is that food is there to be enjoyed, and that you should trust your appetite to get it right.

[Daisychain12]

You are amazing. Thank you so much.

[Daisychain12]

I am loving your dietary advice. I’ve been doing well but hospital is a terrible place to try to eat low carb. I am feeling so hungry as I don’t have access to my usual stuff. No place to get well, hospital. Well- food wise!