amazingann 's dagbok, 02 aug 24

When I went the whole foods route, I took about a month to change one meal, the first being breakfast. I bought fresh food and experimented until I had a few choices that I liked (steel cut oats with 1% milk with nuts and fruit and 1 or 2 hard boiled eggs; plain kefir yogurt with nuts and fruit and 2 hard boiled eggs; frittata with veggie, tomato, sweet potato). The next month I did lunch, then dinner, snacks, condiments. To satisfy my sweet tooth, I eat fruit. 

My goal with each major meal is to have at least 30g protein and 50g or less of carbs. Snacks of course are less but concept is the same, gotta have protein and be careful of carbs. I need carbs for exercise so I'm not low carb. 

Hi outerlimit — I've been thinking about your approach, one meal at a time. I like the idea of having a roster of meals I know I like. Breakfast right now: 1 Seed, nut, fruit, protein powder shake (I use Dr. Mark Hyman's recipes) 2 High protein cereal w almond milk, maybe fruit 3 High protein bread toasted w nut butter & dried fruit? (not sure if I want to eat bread) 4 Steel cut oats with nuts and fruit I don't think I need as much protein as you. I never counted carbs — I'm not sure what is a good amount for me. 

Those sound like really good choices!! If you use the food tracker, it will count your carbs for you...typically, anything less than 100g is considered "low carb" and you may nor may not like it. For me, it makes me tired. If you are currently eating a lot of carbs, like 300g, and you suddenly reduce to 150 or 200g, you will feel tired, but it should subside after a week or so. I figured out that doing less than 100g for me always made me tired, the feeling never passed. I instantly felt better around 130g, so I did that for a long time. Now that I'm exercising more, sometimes it's 150 or 180g, because I my fitness falls flat without it. If I was going to do something really bold, like a marathon or 100 mile bike ride, I would eat as much carbs as possible, like 300g or 400g (I used to do that back in the day). I wish you luck in your whole foods journey!! Took me about a year to build up a full menu that I really, really enjoyed. But, I had a descent menu after about the first 6 months. 

And, I had pre-diabetes when I was overweight, and the doctor recommendation is to limit carbs to 30 to 50g per major meal to control blood sugar. So that's why I had to track and implement it, pretty much immediately. I did so, at first, with some packaged foods. The 30 to 50g carb per major meal is also a good recommendation if you want to lose or control your weight. 

it's really new study that shows erythritol can increase the risk for heart attack and stroke. I'd suggest use with caution!!! just wanted to share this new information, literally came out a couple days ago. the artificial sugars are really starting to gain a bed rep now they have been around for couple dozen years.