Low carb on a budget.

With the lousy economy and poor job market many of us are having trouble stretching the food dollar and stick with a low carb. Hey, let's face it, carbs are cheap!! You can buy a loaf of bread and a jar of peanut butter for less than $10 and make, what, 10-12 sandwiches? A couple of boxes of cheap pasta and some jarred sauce can feed a lot of people....again, for less than $10. But these foods are not good for you and you will end up spending more in the long run when you figure in the cost of medications and physician appointments for treating your high blood pressure, high cholesterol and diabetes!

Here are some tips for low carbing on a limited budget.

1. Watch the sales. Almost every food store has weekly specials. Check them out. You may find your self buying meats you've never tried but you may find you link them! Fruits and vegetables go on sale too, so be sure to check them out!

On sale at Food Lion* this week:

• Boston Butt steaks - $1.99/lb
• Chicken breasts, frozen - buy 1 get 1 free
• Fresh Chicken Leg Quarters - 10 Lb. Bag/$.69 Lb.
• Whole fryer chickens - $0.57/lb (Whole, cut up are $0.87/lb)
• New York Strip Steaks:Value Pack, Boneless - $5.99 Lb.

2. Check out the in-store specials! You can often save 10% and more on meats that are marked down...either as an unadvertised special or ones that are reaching their expiration date (but still quite safe to eat!).

3. If possible buy in bulk! If you have the storage space, buy family packs or buy several meals worth of an on-sale meat/fish/fowl.

4. Try to invest in a stand-alone freezer. A brand new upright freezer at Sears goes for $149 (1.3cu ft) to over $1400 (21cu ft), but a quick search of Craig's list (for Raleigh, NC) shows a 13cu ft for $100 and another for just $50! Chest freezers tend to be a bit less expensive and actually save money on electricity. If possible try to get a manual defrost as they use less power and your foods will stay fresher. If money is really tight try to put aside $10 a month and in a few months you might be able to buy a used freezer. You will likely get your money back by being able to bulk shop within 6-12 months (less if you are feeding a large family).

5. Try to invest in a vacuum food sealer. These are not too expensive, but the bags can add up. Look on Craig's list and EBay for good buys. Vacuum sealing foods prevents freezer burn, so you will save money by not having to throw out food due to freezer burn.

6. Check out your local farmer's market. Many of the farmers at the markets have fantastic prices, but not all of them, so be sure to wander around and look for the best prices. You may also be able to "bargain" with the farmer if you are interested in buying large quantities, especially if it's close to the end of the day!

7. Switch to water for cold drinks. If your tap water doesn't taste good, or you're concerned about it's purity, invest in a filter. One that mounts on the faucet can be purchased for about $20 (replacement filters run about $10 each and they last 2-3 months, depending on your use). Water pitchers with the built in filters run about $10-20. If you can't or won't drink plain water, add a few drops of lemon or lime juice (the plastic lemon and lime juices in the produce sections are usually 100% juice, but do check the label!). Food stores also sell their brand of sugar free drink mixes for just a few cents for each serving.

8. Add bulky low carb salads with your meals. A small head of lettuce with a few slices feeds several....add cucumbers, tomatoes, or what you like for usually just a few cents per serving.

9. Don't forget about eggs!! A dozen eggs are inexpensive and can fill you up. Eggs can also be used with ground beef to stretch it a bit. In my opinion, eggs are pretty much the perfect food!! All that nutrition packaged in a tasty, versatile package! Having "breakfast for dinner" is a great choice.

10. Learn to cook! While convenience foods are often very convenient, you can usually save money if you make it yourself! If time is an issue try "batch cooking" on weekends or your days off. With batch cooking all you have to do is thaw and heat.

11. Make friends with a butcher! If you're lucky enough to have a local butcher, go in and ask about special deals you might be able to get. Soup bones add a lot of nutrition and can sometimes be had for low prices. See if you can get some of the fattier cuts of meat for lower prices....the time the butcher saves in trimming the meat might make it worth a few cents a pound!

12.If there is a "warehouse" store near enough, get a membership! These are especially good if you have a stand-alone freezer! Prices are low and the quality is usually excellent.

Low carb on a tight budget can be tough, but it can be done!! Look for sites online that cater to busy moms and check out the recipes. Sometimes you can make substitutions for the high carb ingredients. The main thing about sticking to your budget and your diet is to plan! Check the ads and make a list. Plan out what you need for the week....or the next few days and buy accordingly. If you're lucky enough to have a freezer it is easier, but you still have to plan!

If you're tempted to give in an buy some "filler" carbs (pasta, bread, rice), remember that fat and protein fills you up faster and keeps you full longer! That $100 worth of pasta may fill you up, but it's likely you'll be hungry sooner than if you ate $100 worth of meat or dairy!!

What are you budget savers? Post them in comments so others can benefit!

*In Raleigh NC, the week ending 8/4/2010.

Ex-Kimkins or New to Low Carb?

For those that are switching from a very low calorie diet (or looking into low carb plans for the first time) you'll want to plan to get the most of your diet. Don't just start out cutting carbs and adding fat. You'll want to find a plan and follow it, at least until you know how your body is reacting. If you have been following a very low calorie diet, your body will likely initially react by holding onto fat and water. While this can be distressing, try to ignore it and realize it's temporary!! Take this adjustment time to plan and learn about your diet choice.

Now, I would like to post my own recommendations for anyone coming off Kimkins or just looking into a low carb plan.

1. For the next month or so don't count calories, and don't worry about weight gain or loss. You weight may fluctuate wildly for a while and you need to be prepared so you won't get discouraged. Don't count calories as they will likely regulate themselves and can always be cut back later if necessary. During this time start researching and reading about the different plans.

2. First, cut out all "whites". White flour, rice, sugar, potatoes, etc and all items made with them. So, no white breads, rolls, etc. No potatoes of any kind....and that includes baked as well as fried. No sugar. If you must have sweet, find an acceptable artificial sweetener (AS) and make/buy drinks that contain it. Observe your reactions to the foods you eat, noting especially how soon after eating you get hungry.

3. Start eating 3 regular meals a day with small high protein low carb snacks if needed. Cheese is a great choice for snacks, but many say eating it can lead to a stall. At this point, don’t worry so much about counting things, just eat natural unprocessed foods. If you do used processed foods, choose the one with the best ingredients. You should be eating enough at each meal so you are satisfied, but not overly full. The amount you eat should last until the next meal, although initially you may need snacks to hold you over. If you're used to very low calorie or tight portion control be open to having more than one serving of your protein/fat source. You should never leave the table hungry!

4. Start reading labels. You’ll want to start reading labels on any processed foods you buy or consider buying. Look for the least processed and best ingredients. For example, if you need salsa check out the carb counts and the ingredients. Buy the one that is lower carb especially if it's more natural. Dairy is also a good example. Fat free American cheese contains no fat, but 4 grams carbohydrate per ounce, while full fat cheese contains only 2 grams. Sour cream too....fat free, no fat, but 40 grams of carb per cup while full fat contains only 10 grams per cup. Watch ingredients too. If something says it has no trans-fat, or "0% trans-fat", check the label. Look for “hydrogenated” in the ingredients listing. If that word is there, it's very likely that the food contains at least some trans-fat, but by law can be listed as 0 if it's less than 0.5 grams.

5. Start reading up on low carb plans. There is a ton of information on the web and there are many plans to choose from. Go to your local library or bookstore and read a bit of the plans and see which one you can live with. If, for example, you like to have convenience foods, including frozen meals on hand for quick and easy meals, South Beach might be a better choice than Atkins or Protein Power. Each plan has it's specifics about how much fat, protein, and carb you should eat as well as what kind of foods they come from.

6. Once you decide on a plan, read the book. Front to back, at least once. Take notes or highlight text if you can. But really read the book. Pay attention to the science behind each of the author's points. Does what the author say make sense? Check the claims by searching online and verify facts when you can.

7. When you start on your plan you should follow it as closely as you can. For the first 2 weeks, minimum, do what the plan tells you. If it says to have as much green veggies as you want, then have it. If it tells you to limit something or increase something, then do it. Give yourself a month to decide if this is the right plan for you. Be sure to include exercise in your plan. Resistance training is felt to be more beneficial than cardio by many, but anything that you enjoy is fine.

8. Prepare to record everything you eat as accurately as possible. FitDay.com is an excellent product and is available online for free. If you really want to be accurate, measure and weigh everything you eat or drink. Record any exercise too. Check your weight and measurements and decide on a goal. Write this all down, or record in an online product. (SparkPeople.com is also an excellent free site that has a place to record food, exercise, goals, etc and also features support forums and teams as well as recipes and articles.)

9. Set a start date and de-carb your house. Remove as many of the "unacceptable" foods as you are able to. If you have family that you live with, be sure to get their buy in and agreements to work with you and your plan. At this time, if you haven't already, it would also be a good idea to talk to your doctor and get some baseline blood work done. If you are on any medications you may need your doc's assistance in changing dose as you loose weight. Getting baseline blood work is great to compare to additional work done later.

10. When following your plan, continue to learn more about diet and nutrition. Follow the research, but question anything in the mainstream media. Check out my links to blogs and web sites if you need a place to start!

11. Tweak your plan, after at least 2 weeks of following your plan exactly. If you don't like a certain aspect of your diet then change it. If you prefer meat over veggies it's not likely to cause you problems as long as the meat you eat is unprocessed and the veggies are good quality and as natural as possible. If you're not loosing enough and feel your carb intake is a bit too high, then lower it a bit. And if there is a food that you really miss see if there is any way to incorporate it or a substitute once in a while.

Following low carb may not be for everyone, but for the majority of us it is beneficial and results in lower blood sugar and insulin levels, lower blood pressure and usually significant weight loss. If you feel you are not loosing fast enough, cut back on carbs, and also rethink your expectations. Rapid weight loss is often not sustained over the long term and can cause several physical reactions.

If you properly follow a low carb plan you must make it a life plan. Sure you can follow the plan until you loose the weight you want to loose then go back to "normal" eating....but if you do you will regain the weight you lost, no question. And, if you are going to make this a life plan, you must find one that works for you!

A friend of mine recently asked me to find a list of foods that she cannot eat. Well, unfortunately it's not that easy!! Some people can eat fruit without a problem, but I'll be plagued by cravings if I am not really careful and have adequate fat and protein along with it. On the other hand, most people experience stalls from eating foods containing sugar alcohols (SA), but they don't seem to influence my weight at all. The foods that you "can't" eat are the foods that induce cravings and early hunger.

Limits should be placed on the total number of carbs per meal and not the food. If you are allowed 15 grams per meal and you want a veggie, you have a lot of choices:
Asparagus, cooked = 2 cups
Broccoli, cooked = 1.6 cups
Cucumber = 5 cups
Romaine Lettuce = 11 cups
Corn = 1/3 cup
Brown rice = 1/2 cup (1/3 cup of white rice)
White potato = 1/2 cup
So...you have a lovely piece of roasted chicken (eat the skin!) and along with it you can have a nice salad of lettuce (2 cups), tomato (1/4 cup), cucumber (1/4 cup), and mushroom (1/4 cup), along with an ounce of shredded cheese and 2 tablespoons of full fat creamy dressing, and some broccoli on the side, all for less than 15 grams of carb...or you can have 1/2 cup of potato. If you don't like salad or you're craving potatoes, maybe eating the 1/2 cup serving will be enough. The other thing to consider, and this is highly individualised, but it's likely that the starch in the potato is going to be rapidly metabolized and you will start to feel hungry sooner than you would if you had the salad. But, it's still your choice!! That's what makes any diet doable!


Here are some of the plans I'm somewhat familiar with:
Dr Atkins New Diet Revolution. Probably the best known and most misunderstood of all the plans. You start out with very low carb, no more than 20 grams per day, then increase them after the first 2 weeks. The increase in carbs is to allow people to figure out what their "critical carb level" (CCL) is. Your CCL is the level at which you no longer loose. Drop your carbs back a bit and you should loose steadily. As you get closer to your goal you increase carbs a bit more to slow your loss and gradually transition into maintenance. With this plan the emphasis is having a high intake of fat and a low intake of carbs. You are encouraged to eat veggies and some fruit. Exercise is a part of the plan, no exceptions.
Protein Power Lifeplan. My personal favorite, although what I do now isn't exactly by the book. For Protein Power plans the emphasis is on getting a minimum of a certain level of protein and keeping carbs below a certain level (30 grams/day to start). The original plan was a bit lower in carbs than the later one, but still the emphasis is on the protein (hence the name! LOL). In the first book there was a formula to figure out your minimum protein intake, but in the later book there's a chart for you to look it up. Fat isn't really addressed except to caution to use natural fresh fats over commercial ones.

And some that I'm less familiar with:
South Beach. Basic low carb for the first 2 weeks, then fairly generous for ongoing weight loss. Emphasis is to NOT remain on the initial phase for longer than 2 weeks. (Dr A and PP plans both "allow" you to stay on the initial level longer) This plan is considered low fat to many low carbers, especially those on Atkins. The emphasis isn't so much on quantity of fat as quality. It cautions against trans-fats (just like the Dr A and PP plans), but also cautions against saturated fat. Dr Agatston is/was a cardiologist, so it makes sense that he would fear saturated fats.

Dr Bernstein's books. I've read one and was impressed, but was already doing well with PP so I've never tried any of his plans. Dr Bernstein is a diabetic, a Type 1, who basically experimented on himself, then went to medical school so he would have more credibility. Unfortunately the general media tends to ignore him. He has a lot of good things to say, and promotes a low carb diet for all diabetics.

Other books about low carb, controlled car, low sugar plans:
Paleo Diet. Basically you eat what was available to our ancestors. So meats and any fruits and veggies that can be eaten as is. No processed foods. Meat, fish, gathered or foraged fruits, leaves, and roots of plants, mushrooms, nuts, eggs, and honey...that's pretty much it.

Sugar Shock. Connie Bennett figured out she was having a reaction to eating sugar and started investigating why. Her book gives and excellent explanation of sugar addiction and reactions in the body. She also has some excellent suggestions for those just looking to kick their sugar addiction.

The Zone diet. This one is about balance. The plan is to keep your carbohydrates, protein and fat in a certain ratio: 40/30/30 to be exact. I've heard that the diet can be confusing....and also that it's fantastic.

Sugar Busters. Basically with Sugar Busters you avoid all processed carbs and carbs that are high GI (Glycemic Index), like potatoes and corn.


Check out MY LINKS to low carb sites, books, and information....and have fun!!

Tonight's Dinner:

Brussels Sprouts with butter
cucumber with Caesar dressing
homemade chunky applesauce
herb rubbed roasted pork loin.

My plan:

My plan:

Protein: minimum 100g/day. Ideal 130+g/day
Carbohydrate: Beginning Jan 1, minimum 15g/day, less than 50g/day. Subtract fiber grams only.
Fat: as desired of the following:

• Coconut oil (and other tropical oils)
  
• Butter
• olive oil (not for high heat cooking)
  
• Nut oils (avoid for high heat cooking)
• Bacon fat (minimal unless bacon nitrate free)
• animal fat (fresh)
  

Total calories: 1200+ per day
Intermittent fasting: 24h Jan 1, 2007, as desired.
Exercise: minimum 3X/week

• Cardio: walking daily, starting minimum of 20 minutes.
• Strengthening/toning: Body For Life program

Processed foods: minimal use
Grains: minimal.
Corn, canola, soy and other "industrial" oils: do not use.
HFCS and trans-fats: check all labels and avoid whenever possible.
Artificial sweeteners: minimal use. Mainly use oligofructose (Sweet Perfection brand)

I base my plan primarily from Protein Power Life Plan (2000 edition) with strong influence of Dr Atkins New Diet Revolution (?1992 edition).

Note, this document is in progress, and may be updated at any time.

Updated 9/16/2007

Low Carb Living

I've read a lot of posts on forums and message boards, and I've read a lot of blogs, and I've read a lot of articles about low carb, high protein and/or high fat diets. Isn't it amazing how many people have a strong opinion about something that they know little or nothing about?

One forum I'm on, a diet site that is extremely pro low fat, I posted the results of a study done that shows that people with a higher protein intake have smaller waists. A fellow poster called this an "urban legend". Huh? The results of a study....a study done on almost 45,000 people...a study that has been published in the world’s most prestigious nutritional journal...THIS is an "urban legend"??

On another forum, someone posted a question of whether low carb diets are good for you. Again, this is an extremely pro low fat diet site. Various comments include:
--"eating low carb is not good for u." (ok...opinion stated as fact, nothing more)
--"i have never done a low carb diet, but my theory is that if you go on a diet that you are not happy with you wont keep the weight of." (and obviously no one can be happy eating low carb, right?)
--"I agree with the previous poster. If you feel you cannot stick to a food plan for the rest of your life, it's not a good one to be following. You need carbs for brain function and to fuel your activities." (the human body, a most amazing thing, is fully capable, given enough protein, of "creating" all the glucose you need)
--"i don't eat red meat at all, i don't eat butter at all, i only eat olive oil (1 teaspoon for salad), i only eat chicken or fish , i eat every fruit possible and any veggie except potatoes cause i hate them! i eat cheese, yogurt and milk and only egg whites" (this poster later admits she's a former vegetarian....and few vegetarians are big on low carb)
--"I've never done the Atkins because I get so concerned about fat and cholesterol." (well, until the medical/pharmaceutical Industry stops brain washing people into believing fat is bad, cholesterol is bad, etc there's not much you can do with a comment like this)
--"First of all, the brain and other body systems NEED carbs to function properly." (like I already said, the body is capable of metabolising protein to provide all the blood glucose you need....besides, low carb doesn't mean NO carb!)

So many people voicing opinions as fact. So many people stating "facts" that are just incorrect. So many people who don't have a clue about what their bodies need!!!

Our bodies need 2 things, other than air and water, and the 2 things we need are protein and fat. There are "essential amino acids" that are required and can only be taken in as food, we cannot manufacture them without protein. And there are "essential fatty acids", which are required for various body functions. However, there are NO essential carbohydrates!!!!

Fats are needed for various things:
1. Without fat you can't absorb certain vitamins.
2. Fat is an integral part of virtually every cell membranes.....in fact, saturated fats make up about 50% of the membrane!
3. Fat can be converted to glucose by the liver
4. Fats are required, again specifically saturated fats, to properly use calcium and incorporate it into the bone structure.
5. Fats are required for proper function of the immune system and in fighting infections.
5. Fats are required for formation of stress hormones and reproductive hormones, and growth hormones.

Now for a word of caution about vegetable fats. Vegetable fats are very high in Omega 6 polyunsaturated oils. Too high an intake in Omega-6 can lead to a disruption in the production of prostaglandins, which can lead to an increased tendency to form blood clots, inflammation, high BP, irritation of the digestive tract, depressed immune function, sterility, cancer and weight gain.

It's best to stick with saturated fats and mono saturated fats. Monosaturates come from nuts and olives. Corn, soy, canola, and other vegetable oils contain mainly polyunsaturates and should be avoided due to their high Omega-6 content.

Trans-fats, artificially hydrogenated unsaturated fats, should be avoided at all costs. More on this in a later post.

Protein is also essential for good health:
1. Proteins are essential for healthy muscles
2. Protein is essential for healthy strong bones
3. Protein is required by virtually every cell in the body and is essential for proper function and replacement of cells.
4. A healthy nervous system is dependent on protein.
5. Protein helps move energy into cells.
6. Protein is required by many cell components, which have to bind with protein to be used or transported.
7. Protein is essential in the creation of many enzymes in the body, which are required for many cell functions, including DNA repair and replication and RNA sysnthesis.

Now, for Low carb diets. I am NO expert on low carb diets, but they all pretty much limit carbs and replace them with either protein or fat, or both.

I'm sure there's at least one out there, but every low carb diet I have read about encourages intake of veggies and some fruits. Yes, they also more or less encourage fat and protein intake, but they also encourage home cooking and avoiding processed foods and "fake" foods.

FAQ about low carb diets:

Can you stick with a low carb lifestyle for many years? Certainly, many people do. Check out some of the blogs out there! Some have lost hundreds of pounds and have been following a low carb lifestyle for 5, 10, 20 years and some even longer!

Is low carb safe? Of course it is. It's the diet we evolved on. Science shows that when we started eating meat is when our brains grew and developed. Even today many tribes follow a low-carb diet and not only do they survive on it, they thrive on it!!

Doesn't eating so much protein put a "strain" on your liver and kidneys? Nope. Our liver's job, in part, is producing the correct chemicals (bile salts) needed to digest meat. And for those of us with healthy kidneys, there is no problem with a high protein intake.

But what about ketones? Don't they cause ketoacidosis? Nope. Benign dietary ketosis is simply a result of burnign fat. We use carbs before fat, so with low carb you burn fat faster, so therefore have more ketones. Ketoacidosis, on the other hand, is a potentially fatal condition that results from high blood sugar. With diabetics, the body essentially gets confused with too much sugar in the blood and not enough insulin. Because a diabetic can't handle the blood sugar, the body thinks it's starving and begins to break down fat for energy. This leads to a high level of ketones, along with high blood sugar, and can result in coma and even death if not treated.

Isn't the high fat content of many low carb diets a danger for heart disease? fatty liver? metabolic syndrome? diabetes? Once again, the answer is no. Heart disease seems more and more to be the result of inflammation, and/or oxidized LDL. Fatty liver is actually caused by too high a carb intake, as is metabolic syndrome and diabetes (Type 2).

Does low carb really result in faster weight loss? For many of us yes, but I'm sure not for all. To me the biggest plus in dieting with low carb is that you stop having cravings and at the same time eat foods that fill you up faster and stick with you longer than even unrefined, high fiber carbs.

But don't we need carbohydrates? No, we have no "need" for carbohydrates, but we do need to have glucose. Our bodies can and do use ketones for energy, but some organs do require glucose. If there are adequate calories, fat and protein the body can and does "manufacture" all the glucose we need. We don't NEED carbs, but we do need glucose.....isn't it amazing that our bodies can produce all that we need as long as we get enough good food?

OK....so what's the downside of low carb diets? Well, for many the initial withdrawal can be horrendous. In fact, many call it the "low carb flu". This will pass, however, if you stick with the plan and keep your carb intake low. There is also a "side effect" of bad breath....specifically "ketone breath". And yes, this can be quite nasty. There are times that I feel like I haven't brushed my teeth in days!!! But, increasing your fluid intake (always a good thing) can help with this. Many find that this goes away after being on plan for a while, probably because of an increase in carb intake.

Low carb diets can also lower your blood pressure, so some may have to monitor it, especially if they take blood pressure medication. Low carb can (and does) also lower clood sugar, so again, if on medication it will have to be monitored.

Additionally, some people complain about constipation, but if you get enough fluids and fiber, this shouldn't be a problem. Many of the low carb diets recomend supplementing with additional fiber, but personally, I've never found a need to supplement.

Some people also might see a transient rise in the blood cholesterol levels, but this is not usually a problem. For one thing, saturated fats increase your HDL cholesterol, which most feel are beneficial, and secondly the rise in LDL cholesterol, if seen, is often a rise in the big, fluffy kind of LDL, which is not considered dangerous. Evidence also shows that levels normalize within a year or so. (of course, there is no real evidence that high cholesterol causes heart disease, but that's another subject) The other thing about low carb diets, which some feel is the most important, is that blood triglyceride levels usually fall dramatically, and most feel that high triglycerides are a major contributor to heart disease.

So, if you're interested, give low carb a try. BUT, it it very important for you to read a book or two about the plan you pick prior to starting on it. Personally I usually recomend Atkins (Dr Atkins New Diet Revolution or DANDR) or Protein Power Life Plan (PPLP). Both DANDR and PPLP encourage natural foods over artificial and processed foods. Both also note that exercise is VITAL for properly following a low carb lifestyle.

If you can't afford to buy a book, or not sure of what plan will suit you, I have 2 recomendations. Forst, go to your local library and see what they have. Second, check out the ActiveLowCarber Forum for a synopsis of the various low carb plans. Once you decide which plan sounds like you can work with, try it for 2 weeks. And give it your all.....for just 14 days. Remember you might feel horrible the first few days, but stick it out. If, after 14 days you don't feel better, them maybe low carb isn't for you.