How can I cut down the carbs?

[Nobodysperfect]

Hi I am at the beginning of a health kick. I have never dieted before, but feel I am too heavy. I have put weight on during the lockdown. I am a 44 year old woman who is 6ft 1 and approx 85 k... I have trouble weighing myself as I am a paraplegic and cannot stand. Looks like low carbohydrate is the way to go?!? Any tips, I’m used to eating white carbs with every meal... sandwich for lunch, potatoes or pasta with dinner!

[SofaJockey]

So here's a 'what-if' question:

What if you cut out all bread, pasta, potato and rice? *

What remaining food could you eat that you like?

I pretty much did this, but the key is identifying food you enjoy that you will eat, rather than focusing on food you did eat habitually. 😄

* And I didn't cut them out totally, but it's a useful thinking exercise.

[BridgeGirl Administrator 2 stone]

Many people go all in and find that that helps you kick the dependence on carbs. Here's a good introduction healthunlocked.com/lchf-die...

And have a look at this post: this should give you an idea of what you could be eating healthunlocked.com/nhsweigh...

You'll find good company on the Daily Diary - this will help you find it healthunlocked.com/nhsweigh... - and also on the LCHF forum healthunlocked.com/lchf-diet

All the best

[TheTabbyCat Administrator 16kg]

Hi Nobodysperfect , I've taken the liberty to run your stats through the NHS base and obtained your BMI. This suggests that you are a healthy weight.

healthunlocked.com/api/redi...

If you wish to cut down the carbs , you need to up the healthy fats and veggies.

[Nobodysperfect 1kg in reply to TheTabbyCat]

Thanks TabbyCat. I feel to heavy for me, if you know what I mean. I am very tall, and most of my adult live have been slim, hovering about 72k. It’s just crept up lately after having 3 kiddies. I do also wonder if my meds have effected my metabolism. I have osteoporosis and also take a low dose beta blocker for hypertension. I just feel it’s better to do something now before my weight creeps up more then it’s more of a problem.

Lovely to have this support. I did the BMI and you’re right, but I’m at the higher end of healthy.

[Subtle_badger]

It's a good time of year to make that change.

Simple swap is a salad for your sandwich. Use whatever veggies you like, my favourites include tomatoes, cucumbers, peppers etc, dress it in mayonnaise or an olive oil vinaigrette, and then top it with your sandwich ingredient giving you a cheese salad, chicken, salad, ham salad etc.

For dinner, just leave out the potatoes and pasta and add more veggies to fill your plate, cooked in butter or olive oil.

[Migo2010 10 kg]

Hi, It feels to strange at first - when you cut out the 'white carbs' because we all have been brought up to eat Potatoes, Rice, Pasta or bread with every meal.

I find that the easiest way is to just increase all the other veg. Tell yourself that the 'white' carbs are boring - and you are eating something more interesting with your meal. I roast butternut squash instead of roast potatoes, eat cauliflower with my curry instead of rice. Keep your eyes open for any interesting recipes - there are lots of ideas about. You really need to think about all the food options out there which are just waiting for you to explore. I don't count or weigh anything - just avoid the 'which' carbs.

I have found this the most sustainable way of losing weight and keeping my weight under control - and I had been a yo-yo dieter for so many years. I really enjoy this way of eating and I don't feel deprived - which is probably the key to maintaining your weight.

Happy days! - Enjoy!

[Nobodysperfect 1kg]

Thank you Migo2020. I’m really hoping I can get used to the switch from all the ‘white carbs’. I don’t want to be weighing or counting. I really enjoy food.. I know that sounds obvious, but think counting it all would take the enjoyment out of it. I have stir fried lots of veg and found that’s great on its pun or as a side to an evening meal. I love roasted veg.. and will do that when the weather is cooler, just need to go easy with the spuds!

[Hidden]

I am a low carb evangelist! But I confess I did it gradually. Reduced a bit and went all Bulgar wheat & rye. Then cut right back after about 6 months.

Low carb is a shift & takes more planning. I love it though.

[Eryl Visitor]

When I started to try to loose weight I would weigh out the carbs before cooking, and then reduce the amount by a quarter so that I wasn't tempted by a few left overs. When eating that amount came to feel natural, I reduced it by a quarter again. So that I wouldn't feel hungry, I'd prepare a little more veg, and use a little more oil for cooking.

Another thing I would do is to forego the nan bread with my weekly curry. I have recently found out that white bread has a higher GI than pure sugar because the gluten speeds up the absorption rate of the starch, so start by only eating wholemeal bread and trying to replace sandwiches with something else once a week to start, then more often until it feels normal for a sandwich to be an emergency snack.

[TheProf Visitor]

You can eat carbs and lose weight - I am doing it (25kg so far)- and have found that my energy levels stay good. I count calories.