I'm hoping to get back to the basics of paleo and start with a couple of weeks going very low carb (<20 if I can stand it, <50 if I can't). I'll bring some more carbs in after that. I'm feeling pretty shitty because I've been cheating quite a bit lately. So, what do you eat when you are very low carb? I've only ever done low carb when I was eating dairy. I ate a lot of meat and cheese during that time. I'd like to eliminate dairy for the next 30 days at least, so what do I eat? Meat, obviously, but what else (I know you can have some veggies, but I'm not sure how much and what veggies to avoid, aside from potatoes and starchy vegetables)? Any links to low-carb paleo articles would be greatly appreciated!
Take the food list from your favorite source such as the Atkins Induction List, the Protein Power book, the GAPS diet and eliminated any foods that are not paleo. Use a food tracking program such as fitday or myplan and see how many carbs are in what you eat.
What I eat when very low carb are mostly meat and eggs and a salad or two a day.
There you go.
This isn't strictly paleo advice, so I'm probably going to get downvoted, but if you look at the Atkins diet "induction" food list that might be really helpful. The induction phase is VLC (~20g net, once fiber is subtracted), and the list at the Atkins website includes carb counts for servings of various veg, plus recommendations of what to limit or avoid.
Unfortunately, Atkins does allow things like industrial seed oils, artificial sweeteners, and diet sodas, but the basic induction list is mostly whole foods and can be easily paleo-adapted.
I am in the exact same boat as you right now!! Of course it really is a no brainer- meat, eggs, fats and green vegetables.. but if you're anything like me you are wondering how to not eat chicken breast and broccoli all day. I've been doing a tiny bit of dairy (cheese) but I feel like that isn't the end of the world for me personally, my body tends to handle dairy well. I buy rotisserie chickens to throw into salads or just to snack on. Costco has an already cooked turkey breast(comes as a whole breast) that is easy and moist. I also love their little romaine heads for lettuce wraps. There are a million options with lettuce wraps depending on what you pair it with. My favorite is little "taco" boats with hamburger, mexican spices, and guac. Fajitas, stir fry, mexican chicken (peppers, green chili's), etc.. During the day I snack on boiled eggs, cucumbers, meat, nuts, cauliflower or green veggies.
If you haven't checked it out yet, try pinterest.com and type in "low carb" or "paleo." Of course not all low carb pins are going to be paleo and not all paleo pins are going to be low carb.. but it's definitely a great place to look because it's very visual and might help you dream up you own ideas!
I cycle low carb days for my "rest" days. I do a soy or whey protein shake for breakfast with coconut milk (bobs red mill and unsweetened respectfully). The rest of the day I eat meat. Workout days I keep carbs below 60, with mostly veggies and cup of fruit that I am craving that day.
Cheat day, or date night, I splurge. Working for me since nov '11, not ripped but down to 10% body fat. Off for Summer break so workouts are ramping up as I have free time, foreseeing a carb increase.
I eat vlc- about 20 carbs a day.
Work week: Breakfast is usually tea with coconut milk and cinnamon, lunch today was home made beef jerky, some canned salmon and macadamia nuts, dinner was a taco salad with ground beef, cilantro, romaine, tomato and some jalapeño.
I'm deciding what to do with my last 400 calories today and I'm leaning towards a rooibos chai coconut milk latte and another handful of jerky or perhaps a hard boiled egg and olive oil.
sometimes my lunch is pot roast or chicken breast, and supper is almost always a salad with meat.
Weekend breakfasts are bacon and eggs... Dinners are the same as the week. Once a week I have a frozen banana with coconut milk and coconut oil with cinnamon- great treat!
Also: play with spices. Curry on chicken or beef is great, and ground beef with curry, coconut milk is my favorite. Look for simple prosciutto- sometimes I bake asparagus wrapped with prosciutto 15 mins at 400 degrees)
well, you've got very dark chocolate [90% cocoa is about 2g of sugar per 10g], you can have some nuts in small proportion [the best of all are macamadia and pecan nut, and hazel nut I believe] since they are about 20g of carbs for 100g; some meat in small proportion as well; you can switch to eggs and oily fishes; you can try green vegetables that usually are around 5g of carbs for 100g like spinach, broccoli and so on. If you allow bread, there are some crispbreads that are 6g of carbs per slice so that you can take one or two depending on the rest of your meal. wikipedia lists the compositions of a good deal of food.
Along with the meats, lots of celery and carrots I know, limit carrots due to carb content) as snacks or sides to the meat for meals; Lots of salad; Cabage--my favorite!...there'e so much you can do with it--white regular or savoy cabbage--cooked/steamed cut in large pieces with little seasoning, my fave-- mixed red and white cabbage shredded in a food processor and sauteed with coconut oil, onions, paprica, garlic, s&p, whatever--change up the spices--it fills you up and is not carby. Avocados-I keep it to one a day
boiled eggs with lots of butter and a sprinkle of sea salt
full fat coconut milk & red thai coconut paste with lots of chicken/fish and veggies (i like courgettes, aubergines, brocolli, mushrooms, peppers) in this dish
mince meat with 1 can of vine tomatoes and throw in a load of low carb non starchy veggies (as above) to fill you up
smoothies - water, a few berries, full fat greek yoghurt, ground flaxseeds, and 1 scoop of whey protein, and a tablespoon of coconut oil
i get all my carbs from vegetables, i don't eat a lot of fruit as i find it makes me hungry
i also have full fat cream in coffee and tea
i allow myself high carb foods at weekends, as i am just trying to maintain now (but if u are trying to lose weight don't allow yourself high carb foods at weekends)
hope this helps,
How often is it ok to have a 'cheat meal?' 15 Answers
Is paleo by definition, low-carb? 4 Answers