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Low Carb Food

Discussion in 'Sports Arena' started by KaHn, 6 Oct 2009.

  1. KaHn

    Capodecina

    Joined: 13 Oct 2004

    Posts: 13,177

    Location: South Shields

    Hi Guys and Girls,

    For the past month I have decided that my desk job and general lack of fitness had gotten to a point where I wasn't happy, so from there I have stopped all sugar/carb intake and as such I am starting to struggle to find new food apart from chicken salad and steak salad.

    So what I am looking for is and nice low carb low fat food which you use and is relatively easy to cook.

    I am staying below the 2500 cals/day and running 10k x 3 times a week (at 50min for the 10k) and in the next week going to start hill/stair training and rugby again after i feel my fitness has improved.

    So far I would say I've lost about a stone and feeling a lot better, need to get current weights to do a full dairy thread and progress logging but any help with this would be appreciated :)

    KaHn
     
  2. Briton

    Wise Guy

    Joined: 8 Feb 2006

    Posts: 1,433

    Eggs. When I was on a low carb diet I used a lot of omelettes as a filler. Also ate a lot of fish. I particularly like those little tins of Mackerel fillet's in oil.

    Also cheese. I wouldn't worry overly about fat content on a low carb diet....have you done any reading on the subject?
     
  3. Seaniboy

    Gangster

    Joined: 27 Dec 2007

    Posts: 241

    Also lean cuts of meat
     
  4. KaHn

    Capodecina

    Joined: 13 Oct 2004

    Posts: 13,177

    Location: South Shields

    Not really, but I use the simple equation of eat less + train more = weight loss.

    As I understood it pretty much all things like potatoes/bread/pasta will give problems with this, also would prefer to stay away from cheese.

    I seem to be doing ok/well on how I am going ahead just need some nice food as cajun chicken salad is getting tiresome :).

    KaHn
     
  5. Briton

    Wise Guy

    Joined: 8 Feb 2006

    Posts: 1,433

    As I understand it a low carb diet changes way your body deals with fat by entering a state they call ketosis. It's worth reading up on.
     
  6. KaHn

    Capodecina

    Joined: 13 Oct 2004

    Posts: 13,177

    Location: South Shields

    Seems to be the general opinion, both side of the arguments is that it can lead to muscle degradation which shouldnt be a problem as i will be doing high intensity training again.

    The other concern is liver problems but that hasn't been confirmed.

    KaHn
     
  7. RaohNS

    Sgarrista

    Joined: 23 Apr 2004

    Posts: 8,411

    Location: In the Gym

    Tuna is really low in carbs but then most fish is. Avoiding cereal/wheat based products is the easiest thing to follow to avoid carbs.
     
  8. Briton

    Wise Guy

    Joined: 8 Feb 2006

    Posts: 1,433

    ...and potatoes and other high carb vegetables. I think parsnips are about the worse thing you can eat from a low carb point of view. It's the cutting out of spuds that I found the most difficult.
     
  9. Freefaller

    Man of Honour

    Joined: 5 Jun 2003

    Posts: 87,181

    Location: Falling...

    Rather than cutting out carbs completely which is pointless as part of a healthy diet, I'd suggest you stick to low GI carbs. It's the way the body uses carbs that can lead to fat etc... Don't be fooled, your body needs carbs for a healthy diet. Ketosis is all very well and good for short periods of time, but frankly, why shock your body into a state when you can achieve it by eating the right foods, rather than excluding a certain food group altogether?!
     
  10. Briton

    Wise Guy

    Joined: 8 Feb 2006

    Posts: 1,433

    It's low carb, not no carb.
     
  11. Freefaller

    Man of Honour

    Joined: 5 Jun 2003

    Posts: 87,181

    Location: Falling...

    In the OP he states he's cut out all sugar/carb intake. :)

    I've always lived by a low carb intake, but I do still do have a sensible intake of them. :)

    Besides, I've answered the question for him.
     
  12. KaHn

    Capodecina

    Joined: 13 Oct 2004

    Posts: 13,177

    Location: South Shields

    As I have said I am still new to this, so to me no carb and low carb was essentially the same, I know now that it's not.

    Generally things like orange juice, fruit, beans on occasion and soup all contain carbs but at a guess I am probably under 100g of carbs per day.

    All sugars in the shape of sweets/pop all carbs in the heavy sitters like potatoes and bread.

    Sorry for not being clear but my question was really about recipies for low carb food.

    KaHn
     
  13. Freefaller

    Man of Honour

    Joined: 5 Jun 2003

    Posts: 87,181

    Location: Falling...

    Low GI carbs... i.e. cous cous, wholewheat pasta, brown rice, sweet potato, low gi fruits (apple pairs etc..), chickpeas, lentils.

    Of course green veggies are fine, as are white veggies - don't exclude them!
     
  14. Makunouchi

    Mobster

    Joined: 4 Feb 2008

    Posts: 3,409

    Location: Brighton

    Shop bought juice is almost as bad as fizzy drinks for sugar levels, have tea or something in the morning instead, or just some fresh fruit.
     
  15. RimBlock

    Wise Guy

    Joined: 10 Nov 2004

    Posts: 2,237

    Location: Expat in Singapore

    how about porridge, slow carb so less likely to turn to fat, add rasins/apple/banana etc for flavor. Filling and good.

    Turkey is pretty good.

    FF and others have covered most of the rest.

    You can get away with between 20 and 40g of carbs a day to stay in ketosis from what I have read. Depends on the individual. You need to replace with fat as the body switches to fat for fuel after around two weeks. From what you have said, this is not what you are doing. If you wanted to go down this line take a look at CKD which cycles carbs sofr a short time each week to restock the muscles and so give better protection against muscle loss.

    Doing a low carb diet and 100g / day is not too low along with loads of cardio will still result iin muscle loss. Seen the marathon runners ?. Depends on your ultimate goal as to what you want to do. You mention rugby so I would have thought a bit of muscle would be good but without info on current size it is hard to offer anything more tailored.

    Around 7Kg is a great weight loss for a month although the recommended safe loss is around 2 lbs a week and at 6 lbs over during the month would indicate that muscle has gone as well. Lifting weights and keeping a high protein with reasonable carb and good fat diet will help stop that. Easiest mistake to make is going too low on the diet and very high on cardio.

    The other option is continue as you are then build up muscle after you have lost the weight but why work hard to regain what you may already have.

    RB
     
  16. Freefaller

    Man of Honour

    Joined: 5 Jun 2003

    Posts: 87,181

    Location: Falling...

    Also squeezing 1/2 to a whole lemon into a glass of water 10 mins before eating helps to produce bile and therefore helps to prepare the stomach for better digestion/breakdown of fats - plus it's delicious and it's good for you too! :)
     
  17. roysters

    Wise Guy

    Joined: 20 Apr 2004

    Posts: 1,731

    Location: London

    You know what... I keep forgetting to do this BUT it such a lovely drink.
     
  18. RimBlock

    Wise Guy

    Joined: 10 Nov 2004

    Posts: 2,237

    Location: Expat in Singapore

    Nice one FF. Must give that a go. Like lemons and lemon tea. Gotta watch the acidity on the teeth enamel though if done regularly.

    Cheers
    RB
     
  19. NitrogenY3K

    Mobster

    Joined: 18 Oct 2002

    Posts: 2,710

    Location: South Wales

    Your doing a lot of running there and you mention you are going to start playing rugby. So very low carbs is not the way to go as your performance will be rubbish.

    Firsty you just need to change your eating habits and replace the rubbish with good food. Veggies/fruit/chicken/fish/cous cous/swewt potato/oatmeal/eggs/cottage cheese/ mixed nuts/ seeds etc

    Structure your diet better and eat 6 meals a day if you can, evenly spread through the day.

    Have most of your carbs at breakfast, pre workout and postworkout as these are the most critical parts of the day especially post workout and brekfast.

    Also a good place for more advice: www.muscletalk.co.uk
     
  20. The Jaded Raver

    Gangster

    Joined: 29 May 2009

    Posts: 108

    When i worked in Canada for a year i lost loads of weight. I had bowl F special K with dries cranberries, Apple for lunch, then usually steak (some form of lean meat) and salad and a pud. Lost **** loads of weight. Though skiing every day also helped, being an ski lift operator an all :p