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Lowering carbs

I've been reading a lot about LCHF and keto and there are some interesting ideas there. I'm a bit too old and set in my ways for a complete dietary change involving giving up all of my favourite foods. But I wonder if there are any relatively easy changes one can make to lower carbs without going all out? And is it even worth trying to do that? E.g. my latest batch of Aloo Saag (potato/spinach curry) has 2/3 of the potato replaced with cauliflower (that's Aloo Gobi Saag then) and my normal porridge/banana breakfast can have berries instead of the banana at least some times.

Any similar small-scale helpful ideas gratefully received.

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slipstick

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Low carbohydrate diet

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3 years ago

Why not list all the carbs you eat and then go through and see which ones you can do with out. I don’t know if it would help as I am not an expert in these matters, there are plenty of board users that are very experienced. I’ve always taken the view that little changes can make big differences. Good luck and I hope others pass on their expertise.

SofaJockey3 years ago

Perhaps they are your 'favourite foods' because you are addicted to them? 😊

You're never too old to get healthy. For me it was get healthy or reduce how old I got.

Swapping Rice for Cauliflower Rice was an easy swap.

Potato for more veggies was pretty easy.

I did cut out bread and pasta almost entirely (keeping crackers with cheese).

Not so bothered about carb content in fruit or veggies as it's the natural sugar (in fruit) that's more of a problem and was solved by mainly sticking to berries.

Change one thing. See how you feel. Check again. 😄

3 years ago

The reason for cutting carbs, perhaps as you know, is for cutting your insulin production . Any reduction is good. Whether a reduction is good enough for you, only you can tell. You tell if you have got it right because your trousers fall down. I am back in the office for the first time in 6 months & a favourite pair of work trousers are now irritating too big.

Immediate carb lowering swaps are to move to full fat milk, cheese, cream & full fat Greek yoghurt. If you are a crisp eater, swap to salted almonds. Berries not tropical fruit. Soaked seeds including chia for porridge. Extra meat & veg instead of rice with a main meal. Butternut squash is less carby than potatoes & sweet potatoes. If you absolutely have to have something like a sandwich, a wrap that you put masses of filling in is better than two rounds of sandwiches - wraps are not lower carb than bread but you can get more fillings in a wrap than between pieces of bread.

You can also reduce your insulin levels by going longer without eating - most people do this by deferring breakfast and / or not eating late at night.

SofaJockey in reply to 3 years ago

An excellent analysis, SFG. 😊

in reply to SofaJockey3 years ago

Not just a flat stomach eh? 🤣

in reply to 3 years ago

Please how do you make porridge out of Chia seeds etc ?

in reply to 3 years ago

Chia seeds, pumpkin, linseeds, sunflower - Just soak overnight in a low carb liquid almond milk, coconut milk, double cream (heh heh) or the juice that comes with frozen berries. Ta da! Chia absorbs loads of liquid, the other a bit.

in reply to 3 years ago

Thanks will make that and enjoy !

kt_11 in reply to 3 years ago

Roughly what quantities of chia seeds & milk would you recommend please?

Fancied making this for ages but when I got round to it last week I wasn’t keen on the texture. Wondering if I put too many seeds in for them to absorb the coconut milk properly and would like to give it another try before I decide it’s not for me!

in reply to kt_113 years ago

I think they absorb at least their volume in liquid - I don’t measure I just fling it all in. I also find just chia seeds & liquid a bit odd so add Greek yoghurt & berries & other seeds etc. Maybe find a recipe online - maybe called chia pudding? As I am a bit random on these things.

kt_11 in reply to 3 years ago

Ha thought that was probably the case - thanks anyway. I did use a recipe the first time but it seemed like a lot of seeds to put in so have tried again. If I don’t like it this time fair enough, but it always looks really nice so wanted to give it another try 😂 Was thinking about putting a bit of peanut butter in...

in reply to kt_113 years ago

Ooh yes! Peanut butter!

AnnieW55Visitor in reply to kt_113 years ago

Not sure how you got on with the chia seeds but if you weren’t keen you can also buy them milled - might be worth a try.

kt_11 in reply to AnnieW553 years ago

Thanks for that. Might see if I can find some. I’ve got milled linseed but not chia.

I have them in porridge with no problem, it was just the texture when I tried to make chia pudding which wasn’t much better the second time unfortunately!

slipstickMaintainer3 years ago

Some good advice there thanks though I'm not sure how helpful calling me an addict is ;). I could give up fish, chips and mushy peas, I just don't want to.

OTOH I'm finding my current "avoid snacks" and "eat for only 12 hours a day" policies are easy enough. I might even reduce the eating time by an hour or so.

But it's tricky sorting everything out. I thought I was doing good by having brown rice instead of my normal basmati rice. Then I found brown has slightly more carbs though it's better in other ways.

ChappychapVisitor in reply to slipstick3 years ago

My GP identified that I had a long term trend where blood tests over many years showed I was drifting towards insulin resistance, I wasn't quite in the red zone yet, but the trend was accelerating. Furthermore, having had a heart bypass operation I didn't fancy allowing the problem to drift.

I adopted a Mediterranean diet with a moderate low carb twist (nothing extreme, I just aim to keep below 150g of carbs a day and in fact most days I'm closer to 100g), I've also adopted intermittent fasting, and only eat between 1.00pm and 9.00pm, and never snack between meals. On the other hand I'm an enthusiastic home baker and particularly cherish my home baked sourdoughs, brioche, and rye breads!

It worked for me, I've got back to a healthy BMI, I've kept the weight off for over a year, and most importantly my insulin resistance scores have completely reversed and I'm well back into the safe zone.

Of course, none of this may have the slightest relevance to you, you have different genes, lead a different lifestyle style, and face different challenges. But the important lesson is that there are real practical solutions to all our weight issues if only we're determined and committed enough.

in reply to slipstick3 years ago

Obviously no one here can tell if you are a carb addict - but there have been other people on HU who have had such extreme reactions to even the idea of giving up carbs, you would have thought we suggested they cut back on oxygen. I think the thing to be aware of is that it is possible to be addicted to carbs. I was.

SofaJockey in reply to slipstick3 years ago

Ha. 'Addiction' is a powerful word, I agree, but if the bio-chemistry of the body 'wanting' carbs and sugar, highlights a point, then I trust it was not too naughty of me to use the term.

I feel I was undeniably 'addicted' to crisps and many past foods I would have considered it being unthinkable to live without I have totally abandoned (and I don't miss them).

Fish is lovely. No issue there, just how it's prepared and cooked.

Chips are more tricky, but no food is totally off-limits, it's about how much and how often.

That you are considering different options means you are already making changes and I wish you well with finding the right balance for you.

Bee-bopMaintainer in reply to slipstick3 years ago

Whole grain rice is lower GI which keeps you fuller for longer 👍

Itsmesally in reply to slipstick3 years ago

I eat chia seeds almost every day. I start the day with porridge made from 30g whole oats, 6g flax seeds, 6g chia seeds, water and 100-150g of frozen berries (no milk or sugar). I cook it all slowly in a porringer (double boiler). Calories 237-271 dependent upon the berries. It makes a quite a large portion and keeps me satisfied until lunchtime.

I don't worry about carbs and eat a clean vegan diet, no processed junk. I find this just as effective for weight loss/maintenance as LCHF and I am so much happier not being restricted. I remember being on a KETO diet years ago and found I simply craved apples all day. Daft not to be able to eat apples which are natural appetite suppresants and full of vitamins and available in my garden right now! Later versions of LCHF diets are less restrictive, but personally, I found them less effective and far more restrictive than my current regime. Having said this I do eat three large meals a day and have no desire to reduce my portion size - I like cooking and I love fresh food .... just not meat, fish and dairy.... oh and I don't eat highly processed substitutes created for vegans, just real food and lots of it! YUM!

ScottishKaty2kg3 years ago

I have taken the relaxed approach, which is a very long term one. I have reduced significantly the amount of pasta & pizza, alongside not having sandwiches for lunch every day, and this has made such a difference (as well as not eating cake & biscuits in the afternoon etc).

I occasionally have fish and chips, pizza, sandwiches etc if the occasion happens, but i don’t do it regularly

TheafleurVisitor3 years ago

I like the Michael Moseley approach, which I see others do here of more or less cutting out white and brown pasta/rice and potatoes and reducing bread as much as possible. Husband lost weight very quickly doing this. Substitute with avo, cauli, butternut squash; no sandwiches. Bananas have quite a bit of carbs in so go easy on those.

BridgeGirlAdministrator in reply to Theafleur3 years ago

Hi, Theafleur Are you wanting to lose weight and join this forum or are you here as a visitor? You're very welcome, either way

TheafleurVisitor in reply to Theafleur3 years ago

Just a visitor. But watching husband's diet as he is a little thick round the waist. Moseley wrote another book called the Cleverguts Diet, which made me realise how unhealthily I was eating and how it was affecting my mood.

BridgeGirlAdministrator in reply to Theafleur3 years ago

You're always welcome to stroll around and join in chats

Have a look at some of the recipes in Topics, and check out the Daily Diary. This will help healthunlocked.com/nhsweigh... Also, there's a LCHF forum if you have any detailed questions.

TheAwfulToadVisitor in reply to Theafleur3 years ago

Not a big fan of Moseley, for various reasons, but this is an interesting point, and a lot of other authors (who I'd otherwise dismiss as as quacks, eg., Michael Greger) have said similar things. There's a huge amount of evidence now that unhealthy food leads to an unhealthy gut flora, and that contributes to unhealthy bodies. It's only my opinion, but I suspect one reason LCHF works is that it introduces so many wholesome, unprocessed foods and frowns on processed gloop in tins.

TheAwfulToadVisitor3 years ago

It can be done, but honestly, you'll get better results by just following the standard procedure. When you sit on the fence, there's a big temptation to drop back to where you were to begin with, because you haven't adequately recalibrated your appetite. It's also possible to end up in a highish-carb, highish-fat position, which is absolutely where you don't want to be.

Slim_for_good used the word "addict" because eating behaviour is completely primeval. You have very little conscious control over it, and what you perceive as likes and dislikes are basically your conscious self filling in justifications for biological imperatives. LCHF (done right) changes those imperatives. You'll still be able to enjoy fish and chips ... but you'll be much less inclined to want it.

If you want to give it a go, Prunes28's approach is probably the most sensible: just make a list of your main carbs and see which ones you can delete. And do make sure you add fats back into your diet to compensate. If you're basically healthy you may find you can cut down further until you've eliminated most "white carbs" (sugar, flour and potatoes).

If you find your body rebelling (ie., demanding loudly that you stop this carb-reduction nonsense), then just do the standard "keto" induction and it'll sort things out.

slipstickMaintainer in reply to TheAwfulToad3 years ago

Thanks but unfortunately I know myself too well and any plan that starts "You can't have any of these nice things any more" is simply not going to work for me. If I start changing everything I'll give up, probably within the week. Call it addiction or just plain pathetic if you like but it's reality. If cumulative small changes won't work then dieting won't work and I'll stick where I am. Perhaps I'm just not sufficiently desperate to lose weight. As you might say I'd like to lose weight but I'm not addicted to it.

TheAwfulToadVisitor in reply to slipstick3 years ago

If you've already made up your mind what you can't do, you won't be able to do it

Almost everyone thinks "OMG I can't possibly give up carbs". I've seen it any number of times on HU. People think they can't do it so they don't even try. The few who grit their teeth and take the plunge pop up a few weeks later and say: "well, that was a whole lot easier than I expected. Oh and by the way I've lost 8lb already".

As mentioned, the point of LCHF is absolutely not that you can't have nice things anymore. I can eat anything I want - and I do, when I feel like it. But LCHF changes what you want.

You might find that very hard to believe, but the only way you're likely to find out is by trying it. The worst that can happen is that you won't stick to the plan for the full two weeks - but so what? That doesn't mean you'll never be able to lose weight, ever. It just means you'll have wasted two weeks and you'll need to try something different (eg., your cut-down-slowly method).

The standard LCHF protocol (two weeks keto followed by a slow rise in net carbs) has evolved through thousands of hours of clinical trial-and-error using real live people. It is the single most effective method for weight loss and establishing sustainable eating habits ... for most people. It doesn't mean it's a perfect fit for you. But statistically speaking, it has the highest chance of working, so it's a good first choice.

OK, I'll stop hectoring you Do let us know how you get on, though. It might help others.

slipstickMaintainer in reply to TheAwfulToad3 years ago

Oh I'm planning to stick around so I guess you'll hear how I get on. Even if I am too stubborn to follow the "right" diet everyone round here seems friendly and helpful and a bit of general support is always welcome. I'll try my "Eat a bit less and do a bit more (including trying to reduce carbs a bit) " approach for a while and maybe if that doesn't work I'll either decide what to try next or just accept me as I am.

in reply to slipstick3 years ago

If you really can’t give up any carbs, why not just dramatically reduce, If before you ate a sandwich at lunch time and fish and chips in the evening why not ditch the sandwich and chips eat the battered fish with salad at lunch time and chicken with vegetables is the evening. That way you have given up two thirds of your carbs. One day last week I ate fish with spicy breadcrumbs and salad, chicken in the evening with vegetables and I lost the most weight I have ever lost in a week. You can experiment and see what happens.

in reply to slipstick3 years ago

I was one of those stubborn ones who refused to give up quinoa despite the Toad nagging sorry advising me. And then I did. And today I slid effortlessly into the suit trousers I thought I would never wear again - the suit that was made to measure, cost £1000 (before I had children & thought that was a good use of money), but I feared I’d never be able to wear again. And that’s with pouring double cream down my throat ALL THE TIME. I love cream...

Bee-bopMaintainer in reply to slipstick3 years ago

I think you're right, you need to stick with a plan that works for you. Lowering your carbs and not cutting them out is exactly what has worked for me and I have lost nearly 3 stones doing that. I am testament to my plan working and me not having to sacrifice the foods I love as they have helped me to loose weight. I have just tweaked them to be healthier versions and don't feel bad if I have white rice if I am out etc.

EleanorbaMaintainer3 years ago

Hi there, my lower carb starting point was just getting rid of things with actual sugar in them (cake, biscuits, chocolate dessert) and cutting right down on potatoes and pasta. It totally was helpful to think of it as an addiction- not because I was going to lurk in an alley and rob passers by to feed my habit but because sugar creates a sugar high or rush followed a sugar slump that leaves me wanting more. That’s literally how it works in the body. If I don’t eat it I don’t crave it. This doesn’t mean I can never eat a lovely piece of homemade cake again- when I’m maintaining I can have one treat of that kind every ten days or so without setting up the physical addiction again. Best of luck!

slipstickMaintainer3 years ago

I can see I'm not going persuade anyone that I'm NOT addicted and it's not that I CAN'T give up any carbs it's just that's not what I WANT to do. So I'll leave it here and thanks for all the suggestions. See you around.

StillConcernedVisitor in reply to slipstick3 years ago

You don't have to persuade everyone slipstick .

Most people's body uses between 480 kcal and 640 kcal in the form of carbohydrate per day when measured (smaller, older people are going to need the lowest amount), so there is room to include things that are not ideal. Fructose should be kept below 100 kcal per day as it becomes toxic above that.

in reply to slipstick3 years ago

Of course you can. We’re just so overexcited about our lost inches that we want to GO ON AND ON. Xxx

SofaJockey in reply to slipstick3 years ago

I suspect what other people believe is utterly irrelevant. 😊

The discussion has been enjoyable and useful, I do hope you'll pop in again.

EleanorbaMaintainer in reply to slipstick3 years ago

Sorry to offend. I was trying to describe how it works in/on me and how sugar works in the body. Hope all goes well for you.

in reply to slipstick3 years ago

Oh so sorry lipstick, i personally didn’t want to make you feel pressurised by my posts, I was trying to give you some ideas, I’m sorry if I wasn’t very helpful, it is good to have your own views as you know your own body and mind. I miss interpreted your post thinking you wanted to cut down on carbs, how silly of me. I am sure what ever tweaks you do they will be successful. Do you think you will stick to calorie counting or just trying to improve what you was already eating. I originally was just going to count calories, and eat healthy foods, although I haven’t really been too bothered about the calories. I have just tried to eat fresh foods that are easy to prepare, keeping an eye on calories but not being obsessed. Every day I have felt full and some days the calories have perhaps been much less then I would have imagined, but then again I guesstimate rather the put every thing on the scales, I think I’m to lazy for that. I sort of think to myself lettuce tomato cucumber onion can’t be more then 80-100calories , I’ve no idea how much a big plate would be. Cup of tea 25 calories just a splash of milk , I’m probably way off the mark and a pointless exercise. Perhaps the scales on Wednesday will not be kind and I will have to rethink. 😁

in reply to 3 years ago

Forgot to say good luck I’m sure you will be successful what ever you decide 👍

monday1957Maintainer3 years ago

His slipstick.

I think one of the motivating elements over the past 18 months of my healthy eating journey was/is keeping an open mind. If someone had told me back then that I wouldn't miss bread, spuds, rice, pasta, I would never ever have believed them. For me, all my meals used to be based around one of those carbs. The thought of cooking and eating in a different way felt impossible. But here I am, 10.5kg lighter and with far more energy and zest for life. I know you probably didn't want another message from a lchf fan, but I truly think it's worth a try.

All the best 🌻

Bee-bopMaintainer3 years ago

Yes, I was going to make aloo gobi saag today too! Instead, I gave the kids the potatoes and just had the saag myself. I have wholegrain rice, wholegrain rice noodles and sweet potatoes instead of white myself and eat lots of berries now but, I am not LCHF myself 🙂

slipstickMaintainer3 years ago

I'm sorry if I've given the impression that I'm offended by anyone. I'm not, I just like a good debate. Many thanks for all your contributions and even if I am still an LCHF agnostic rather than a true believer/evangelist I have picked up quite a few useful ideas that I can incorporate into my own, possibly eccentric, eating plan.

Good luck with whatever your chosen path is.

ArtyMa4lbs3 years ago

hi, wish you good luck, I am new here, but, my son is on Keto, and he bought Konjac noodles/pasta they sent him two free books with his order also. These pastas/noodle/rice etc have no calories, they absorb the flavourings, a bit like shitake noodles.. but you do not have to rinse them to get the fishy smell away.

It is made from a root plant in China/Asia and, fills you up. He goes long time not eating after one meal with this, and he makes enough that he freezes it sometimes.

The tip about substituting coliflour is good, for potatoe.

But, drink more water.. high quality H2o. so good for you. at first, you may need to pee more, but then, it settles down.. you get more energy, less aches.. less inflammation. Less fatigue.

I am learning a lot by reading what people say on here. It is a good site.

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