juicylicious
08-01-2005, 02:52 AM
hi. i realise this should probably go in diet and nutrition section, but i thought i was more likely to find an answer here.
does anyone have any tips for some low-carb, low-fat sweet treats i can make at home? i am trying to really watch my carbs and i have a bit of a sweet tooth. i have searched the atkins site, but want something preferably these would be things relatively low in calories too, not just some 'low-carb' chocolate brownie bar... dont like too many chemicals... thanks!
does anyone have any tips for some low-carb, low-fat sweet treats i can make at home? i am trying to really watch my carbs and i have a bit of a sweet tooth. i have searched the atkins site, but want something preferably these would be things relatively low in calories too, not just some 'low-carb' chocolate brownie bar... dont like too many chemicals... thanks!
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Naxis
08-01-2005, 08:47 PM
Sugar free jello is a good one. Fat free, sugar free pudding isn't too bad either (can use water instead of milk, just use about 25% less). I used to have a small cup of sugar-free cocoa once in a while - 50 calories and it really satiated the sweet tooth. Health food stores have sugarfree gummies and treats, but eating too much of that can have a laxative effect. Trying to get over the sugar cravings is best though. The few snacks that fit the criteria will get old pretty quickly.
rita
08-01-2005, 10:02 PM
hi. i realise this should probably go in diet and nutrition section, but i thought i was more likely to find an answer here.
does anyone have any tips for some low-carb, low-fat sweet treats i can make at home? i am trying to really watch my carbs and i have a bit of a sweet tooth. i have searched the atkins site, but want something preferably these would be things relatively low in calories too, not just some 'low-carb' chocolate brownie bar... dont like too many chemicals... thanks!
Most sugar-free foods in stores are loaded with preservatives and also contain aspertame---not the greatest in my book. I much prefer Splenda to Aspertame. In most cases, however, when products are sugar free, they compensate by adding more fat and other junk to make it tase good. When things are fat-free, they get loaded with sugar for the very same reason. Kind of like choosing between "bad" and "worse".
I also have a sweet tooth so I can understand how you feel. What I do is try to get the "sweet" which is also good for you (yes, there is such a thing). My favorite is vanilla yogurt. Now, I don't just buy regular or even diet vanilla yogurt. I make my own and it's sooooo much better. I get a big container (quart) of organic non-fat PLAIN yogurt (Straus is the best, in my opinion, available at many health food stores such as Whole Foods). I take one cup of it, put two packets of Splenda in it, add vanilla paste or vanilla extract to taste and voila! Great tasting yogurt with very few calories and good for you too. I eat that as dessert (I sometimes even add organic blueberries, raspberries or strawberries (fresh or frozen)) and it's great! You could probably freeze it to make into a frozen yogurt treat. By the way, If you REALLY need to have a chocolate to feel satisfied, then by all means have one! But just a small piece (one or two squares) and make it the darkest chocolate you can get your hands on. Not the dietetic or low carb junk, please! Real dark chocolate is not only good but now there are many studies that claim that dark chocolate is actually good for you (in moderation, of course). Don't feel guilty about eating it, if that's the only way you "cheat" on your diet, I promise that it will not compromise your efforts one bit.
does anyone have any tips for some low-carb, low-fat sweet treats i can make at home? i am trying to really watch my carbs and i have a bit of a sweet tooth. i have searched the atkins site, but want something preferably these would be things relatively low in calories too, not just some 'low-carb' chocolate brownie bar... dont like too many chemicals... thanks!
Most sugar-free foods in stores are loaded with preservatives and also contain aspertame---not the greatest in my book. I much prefer Splenda to Aspertame. In most cases, however, when products are sugar free, they compensate by adding more fat and other junk to make it tase good. When things are fat-free, they get loaded with sugar for the very same reason. Kind of like choosing between "bad" and "worse".
I also have a sweet tooth so I can understand how you feel. What I do is try to get the "sweet" which is also good for you (yes, there is such a thing). My favorite is vanilla yogurt. Now, I don't just buy regular or even diet vanilla yogurt. I make my own and it's sooooo much better. I get a big container (quart) of organic non-fat PLAIN yogurt (Straus is the best, in my opinion, available at many health food stores such as Whole Foods). I take one cup of it, put two packets of Splenda in it, add vanilla paste or vanilla extract to taste and voila! Great tasting yogurt with very few calories and good for you too. I eat that as dessert (I sometimes even add organic blueberries, raspberries or strawberries (fresh or frozen)) and it's great! You could probably freeze it to make into a frozen yogurt treat. By the way, If you REALLY need to have a chocolate to feel satisfied, then by all means have one! But just a small piece (one or two squares) and make it the darkest chocolate you can get your hands on. Not the dietetic or low carb junk, please! Real dark chocolate is not only good but now there are many studies that claim that dark chocolate is actually good for you (in moderation, of course). Don't feel guilty about eating it, if that's the only way you "cheat" on your diet, I promise that it will not compromise your efforts one bit.
bluehen94
08-01-2005, 10:17 PM
In my supermarkets over here have sugar free flavor ice pops. They are made with splenda and have about 2.5 calories a pop. They taste pretty good and you can't beat 2.5 calories, plus they are cheap, $1.00/box.
juicylicious
08-02-2005, 05:04 AM
thanks everyone for your replies.
i have tried having yorgurt sweetened with splenda. the problem is, i have trouble finding a brand of plain yorgurt that doesnt have alot of carbs- i live in canada, and there really isnt a great selection. also, i avoid anything made with aspartame, it does something very strange to my body. splenda less so. i am assuming that most of you are writing from the states. everytime i head down south i am absolutely amazed by the selection of sugar-free, low-carb products. makes canada look like a communist country! you can only get sugar-free jello sweetened with aspartame here, and i have yet to see sugar-free pudding. we do have sugar-free maple syrup!
this brings up another question: it seems like most of the time things either have fewer calories but alot of carbs/ or alot of calories but low carb. personally i find it difficult to keep weight off if i am eating things that are overtly carbacious: fruit, bread, pasta, etc. (i have been on a lower carb diet and then gone off it and gained weight.) but its confusing: for example, deciding whether to chose a yogurt that has only 50 kcal per 125 ml serving but 15 grams of carbs or eating something like fresh cheese (quark or even cream cheese) which may have only about 3 carbs per serving but tons of calories (maybe 200 kcal) and tons of fat. if you were looking at it from a low-carb perspective, the 12 g discrepancy is huge; if you are looking at it from a weight loss perspective the calorie is huge. apparently it all comes down to calories but from a personal experience, if i eat fewer calories but dont limit carbs i never lose weight; but if i eat a somewhat restricted number of low carb calories i lose weight- meaning i am sticking to the low-carb.
any insight?
i have tried having yorgurt sweetened with splenda. the problem is, i have trouble finding a brand of plain yorgurt that doesnt have alot of carbs- i live in canada, and there really isnt a great selection. also, i avoid anything made with aspartame, it does something very strange to my body. splenda less so. i am assuming that most of you are writing from the states. everytime i head down south i am absolutely amazed by the selection of sugar-free, low-carb products. makes canada look like a communist country! you can only get sugar-free jello sweetened with aspartame here, and i have yet to see sugar-free pudding. we do have sugar-free maple syrup!
this brings up another question: it seems like most of the time things either have fewer calories but alot of carbs/ or alot of calories but low carb. personally i find it difficult to keep weight off if i am eating things that are overtly carbacious: fruit, bread, pasta, etc. (i have been on a lower carb diet and then gone off it and gained weight.) but its confusing: for example, deciding whether to chose a yogurt that has only 50 kcal per 125 ml serving but 15 grams of carbs or eating something like fresh cheese (quark or even cream cheese) which may have only about 3 carbs per serving but tons of calories (maybe 200 kcal) and tons of fat. if you were looking at it from a low-carb perspective, the 12 g discrepancy is huge; if you are looking at it from a weight loss perspective the calorie is huge. apparently it all comes down to calories but from a personal experience, if i eat fewer calories but dont limit carbs i never lose weight; but if i eat a somewhat restricted number of low carb calories i lose weight- meaning i am sticking to the low-carb.
any insight?
rita
08-02-2005, 05:31 AM
Well, there are some issues here that I think bear discussing.
First of all, I do not believe in any "diets". None will work in the long run.
One has to find a way of eating for life that does not exclude or severely limit any particular nutrient. I believe, and research supports this, that low carb diets, are not the answer. Yes, most everyone who follows these diets will lose weight in the beginning but this weight is mostly water loss due to carb restriction as well some some muscle tissue. This is bad. When you lose water on this diet, as soon as you are off it (and no one can sustain low carb for a long time, it's not even healthy) and eating more carbs, you will gain it all back. But the muscle loss will not be so easily replaced. In fact, the lost muscle will also slow down your metabolism so that you will have to eat even less than before in order to just stay your current weight, never mind losing any weight.
What you really want is not weight loss but fat loss.
The only way to do that is to eat a balanced diet (40% calories from carbs, 40% calories from protein and 20% calories from fat) and exercise (cardio and weight training). Yes, we are back to the old fashioned notion that if you eat right and exercise you will lose weight. Anyone who tells you that there is another, miraculous way to achieve this goal is simply wrong.
I don't mean to preach but I meet so many people who try so hard to look good and eat healthy that I almost feel like a woman on a mission. Many may not agree with my views but if even just a few do then I think it's worth spreading the word.
First of all, I do not believe in any "diets". None will work in the long run.
One has to find a way of eating for life that does not exclude or severely limit any particular nutrient. I believe, and research supports this, that low carb diets, are not the answer. Yes, most everyone who follows these diets will lose weight in the beginning but this weight is mostly water loss due to carb restriction as well some some muscle tissue. This is bad. When you lose water on this diet, as soon as you are off it (and no one can sustain low carb for a long time, it's not even healthy) and eating more carbs, you will gain it all back. But the muscle loss will not be so easily replaced. In fact, the lost muscle will also slow down your metabolism so that you will have to eat even less than before in order to just stay your current weight, never mind losing any weight.
What you really want is not weight loss but fat loss.
The only way to do that is to eat a balanced diet (40% calories from carbs, 40% calories from protein and 20% calories from fat) and exercise (cardio and weight training). Yes, we are back to the old fashioned notion that if you eat right and exercise you will lose weight. Anyone who tells you that there is another, miraculous way to achieve this goal is simply wrong.
I don't mean to preach but I meet so many people who try so hard to look good and eat healthy that I almost feel like a woman on a mission. Many may not agree with my views but if even just a few do then I think it's worth spreading the word.
juicylicious
08-02-2005, 08:24 AM
i have to say i partially disagree with you, rita, based on my personal experience.
i was on low-carb for about a year and i lost weight.
gradually, i decided that maybe it was just a gimmick. so i decided i was going to eat 'normally' i.e. 40% carbs.
big mistake!!!!!!
i totally gained weight. and i really watched my portions etc, chose low gi carbs- didnt matter. my calories were in check too. and trust me, i know the calorie count of every food known and i use a kitchen scale.
i initially thought it was just 'bloating' or 'rehydration'. not so.
i know that sompeople can eat carbohydrates with abosolutely no problem:
my room-mate probably eats 70% carbohydrates- she loves bread, pasta, rice, bananas, all of which she eats daily- and she is able to easily maintain her 110 lbs 5'4" figure. she doesnt work out.
my ex ate at least 2000 calories a day of sugar calories ( in addition to eating breakfast, lunch and dinner) and he was able to maintain 8% bodyfat and 175 lbs at 6' with no problem. i think he might have been hyperglycemic (?).
i have another friend who is about 230 lbs and 5'7". she has lost 80 lbs since starting a low-carb diet. she said that before she actually ate fewer calories. previous to low-carb, she was on a doctor supervised diet of 1500 calories, 40 % carbs, which actually made her gain weight.
so, i think everyone is different. personally, i must avoid carbs and its less of a struggle to maintain my weight on a low-carb diet. i was on the low-carb wagon, went off, and i am coming back around.
i am not trying to sound like an ad for low-carbing. i dont agree with some aspects of it. but for some people, it really has made a difference.
this doesnt mean that i wouldnt prefer to eat fruits and grains all day long. but i just cant.
i was on low-carb for about a year and i lost weight.
gradually, i decided that maybe it was just a gimmick. so i decided i was going to eat 'normally' i.e. 40% carbs.
big mistake!!!!!!
i totally gained weight. and i really watched my portions etc, chose low gi carbs- didnt matter. my calories were in check too. and trust me, i know the calorie count of every food known and i use a kitchen scale.
i initially thought it was just 'bloating' or 'rehydration'. not so.
i know that sompeople can eat carbohydrates with abosolutely no problem:
my room-mate probably eats 70% carbohydrates- she loves bread, pasta, rice, bananas, all of which she eats daily- and she is able to easily maintain her 110 lbs 5'4" figure. she doesnt work out.
my ex ate at least 2000 calories a day of sugar calories ( in addition to eating breakfast, lunch and dinner) and he was able to maintain 8% bodyfat and 175 lbs at 6' with no problem. i think he might have been hyperglycemic (?).
i have another friend who is about 230 lbs and 5'7". she has lost 80 lbs since starting a low-carb diet. she said that before she actually ate fewer calories. previous to low-carb, she was on a doctor supervised diet of 1500 calories, 40 % carbs, which actually made her gain weight.
so, i think everyone is different. personally, i must avoid carbs and its less of a struggle to maintain my weight on a low-carb diet. i was on the low-carb wagon, went off, and i am coming back around.
i am not trying to sound like an ad for low-carbing. i dont agree with some aspects of it. but for some people, it really has made a difference.
this doesnt mean that i wouldnt prefer to eat fruits and grains all day long. but i just cant.
rita
08-02-2005, 10:37 AM
Yes, there are always exception to every rule. Your skinny friend who ate sweets all day is one of them. There are a lucky few (and I mean "few") who can eat junk and not exercise and still menage to not gain weight. However, the rest of us (99.9%) will have to work hard to lose weight and even harder to mainatain it. I think the key here is "maintain". Losing weight on any diet is usually not a problem for most people, maintaining the loss is quite another story. And that's the story behind all "diets" which do nothing to help you learn a healthy, MAINTAINABLE lifestyle, meaning eating well and exercising for life. I continue to stand behind the idea that no one can live on a diet that is too restricive of carbs. Psychologically we always crave what we cannot have and evetually most everyone falls off the wagon and then many go overboard on overindulge in exactly the things that were forbidden to them on the diet. Also, your body needs carbs ( I don't mean cookies and candies but complex carbs such as whole grains, fruits and vegetables) to survive and stay healthy. It's a physiological fact about which countless books were written and research has proven correct. So, without carbs (or very limited carbs) your body and you will rebel.
The key, as I mentioned, is eating well, exercising AND watching the calories!
No one can tell me that as long as you eat foods which are high in fats (usually the unhealthy ones at that) and protein but low in carbs then you don't need to count calories and you will not gain weight. But it's still not that simple.
If you eat too few calories it can actually backfire in a major way. If you diet and restrict your calories too much then your body will soon exhibit all the signs of starvation. Your metabolism will slow down to a crawl (your body's normal, evolutionary reponse to lack of food) in order to protect its vital organs and keep you alive. Due to lack of other resources (food) your body will live off its reserves (first fat then MUSCLE). If you don't exercise (weight training) while dieting you will lose even more muscle. With less muscle tissue your metabolism will get even slower. I have talked to many, many people who wonder why in the world they eat practically nothing and still cannot lose weight! Even 900 calories per day will make them gain weight! Well, starvation reponse is the reason. Then, when they cannot starve themselves any longer and start eating quite normal amounts of food they actually gain weight.
In any case, my point is that no "diet" will work over a long period of time. Sooner or later lack of important nutrients and exercise will take its toll.
The key, as I mentioned, is eating well, exercising AND watching the calories!
No one can tell me that as long as you eat foods which are high in fats (usually the unhealthy ones at that) and protein but low in carbs then you don't need to count calories and you will not gain weight. But it's still not that simple.
If you eat too few calories it can actually backfire in a major way. If you diet and restrict your calories too much then your body will soon exhibit all the signs of starvation. Your metabolism will slow down to a crawl (your body's normal, evolutionary reponse to lack of food) in order to protect its vital organs and keep you alive. Due to lack of other resources (food) your body will live off its reserves (first fat then MUSCLE). If you don't exercise (weight training) while dieting you will lose even more muscle. With less muscle tissue your metabolism will get even slower. I have talked to many, many people who wonder why in the world they eat practically nothing and still cannot lose weight! Even 900 calories per day will make them gain weight! Well, starvation reponse is the reason. Then, when they cannot starve themselves any longer and start eating quite normal amounts of food they actually gain weight.
In any case, my point is that no "diet" will work over a long period of time. Sooner or later lack of important nutrients and exercise will take its toll.
juicylicious
08-02-2005, 10:55 AM
unfortunately for those who do have to stay away from carbs...who have a negative response to them...it becomes a necessity to moderate your 'cheats,' days that you do eat something carby. i agree this can be hard. but you just have to look at it as though it is a treat. for example, a person who is not on a 'diet' per se would still not make a habit out of eating something with alot of calories, ie. ice cream or chocolate bars, if they wanted to stay healthy.
some unlucky people just have to accept that carbs are not a part of their diet. you wouldnt tell someone with a nut allergy to try and eat them in moderation... when your body has an adverse reaction to something, it is wise to accept and avoid.
believe me, if i could eat a reasonable amount of carbs and keep myself slim, i would.. but through trial and error, this just does not work for me.
your response does raise some other questions:
everyone to some extent experiences the starvation response- meaning your body adapts to the amount of calories it is taking in and you plateau. this is natural as the amount of calories your body needs decreases in proportion your size. to avoid the starvation response you have to continue exercising and lifting weights.
does your body eat up fat before muscle if it is starving? i thought it went after muscle first- thats why crash diets usually result in water and muscle loss not fat loss... or is it different if what you do eat is protein to maintain muscle?
some unlucky people just have to accept that carbs are not a part of their diet. you wouldnt tell someone with a nut allergy to try and eat them in moderation... when your body has an adverse reaction to something, it is wise to accept and avoid.
believe me, if i could eat a reasonable amount of carbs and keep myself slim, i would.. but through trial and error, this just does not work for me.
your response does raise some other questions:
everyone to some extent experiences the starvation response- meaning your body adapts to the amount of calories it is taking in and you plateau. this is natural as the amount of calories your body needs decreases in proportion your size. to avoid the starvation response you have to continue exercising and lifting weights.
does your body eat up fat before muscle if it is starving? i thought it went after muscle first- thats why crash diets usually result in water and muscle loss not fat loss... or is it different if what you do eat is protein to maintain muscle?
rita
08-02-2005, 11:19 AM
Yes, you are correct. Crash dieting will result in more muscle loss than fat loss and I reversed the order in my statement. Although some fat loss will occur, proportionally much more muscle tissue than fat will be lost (along with much water). Eating enough protein is always important to prevent muscle loss but if your level of caloric intake is too low it will not totally prevent it. Lack of exercise (weight bearing exercise) while dieting will also contribute to muscle loss.
Also, it is not the case that your body has to exhibit adaptation. There are ways to avoid the plateau in dieting. One should never eat less than BMR and at times should eat much more to help avoid adaptation. Also, exercise helps in that effort. Back to my concept! Eat well and exercise.
Also, it is not the case that your body has to exhibit adaptation. There are ways to avoid the plateau in dieting. One should never eat less than BMR and at times should eat much more to help avoid adaptation. Also, exercise helps in that effort. Back to my concept! Eat well and exercise.
inloveJAA
08-03-2005, 03:01 PM
I agree with you, everyone is different, and carbs affect some people in a completely different way.
I recently found out that I am very carb-sensetive, and my body produces TOO much insulin, and so when I eat carbs, instead of giving me energy, it makes me tired and literally goes straight to my fat cells. NO wonder I was having such a hard time losing weight on just low-calorie diets alone!!
I went on South Beach and lost a lot of weight, then got off it to see if I could maintain it with eating more carbs, buuuut it didnt work out!! I have to say I wish I could have most of my daily intake from carbs, because lord knows I LOVE em! :(
Instead I have to limit myself to pretty much all protein, and good carbs like veggies.
Just goes to show, theres no diet that works for everyone the same way.....
I recently found out that I am very carb-sensetive, and my body produces TOO much insulin, and so when I eat carbs, instead of giving me energy, it makes me tired and literally goes straight to my fat cells. NO wonder I was having such a hard time losing weight on just low-calorie diets alone!!
I went on South Beach and lost a lot of weight, then got off it to see if I could maintain it with eating more carbs, buuuut it didnt work out!! I have to say I wish I could have most of my daily intake from carbs, because lord knows I LOVE em! :(
Instead I have to limit myself to pretty much all protein, and good carbs like veggies.
Just goes to show, theres no diet that works for everyone the same way.....
Jess75
08-03-2005, 08:02 PM
Yes I agree, low carb works for some but not all.
Although don't forget, the brain feeds off glucose so eliminating ALL sugar entirely is not a good idea. I would suggest a little fruit everyday no matter what.
Many people suffer from fatigue and headaches as a result of consuming a low carb diet because the brain isn't getting the glucose that it needs.
Although don't forget, the brain feeds off glucose so eliminating ALL sugar entirely is not a good idea. I would suggest a little fruit everyday no matter what.
Many people suffer from fatigue and headaches as a result of consuming a low carb diet because the brain isn't getting the glucose that it needs.