Hi, I’m about 50 pounds over weight. I have been intermittent fasting 20:4 and eating in a caloric deficit but I’ve been struggling to stick to my calories. I will eat in a deficit one day and bindge the next, and it’s not like I’m in a huge deficit it’s only about 400 calories. I’m starting to realize I have a carb addiction ! Haha but rly. I want to cut them out totally because I’ve tried cutting back but I can’t. I’m starting to realize now how much carbs I used to eat because I can’t think of anything to make. Any suggestions ? I’ve been eating salad, pork chops eggs and steak. Not sure what else to make and I assume I shouldn’t eat a lot of red meat.
Some of my favorite low carb, low/no sugar companies are:
Lettuce wrapped burgers and tacos or make them into a salad
Eggs and bacon or sausage (no toast)
Meat and cheese rollups
Steamed vegetables with salt and pepper and/or add cheese (carrots and potatoes are high in carbs as well as beans/legumes except for green beans).
Any type of meat that isn’t breaded (chicken, fish, pork, red meat)
Hope this helps a little
Lots of fat. Seriously. Eggs, cheese, butter, avocados, nuts/seeds, 80% lean ground beef. Fat kicks your satiety into high gear and makes you not hungry at all, forget about carbs. Carbs make you crave more carbs via insulin spikes/crashes.
Carb withdrawal made me homicidal the first two weeks. SUPER cranky, headaches, etc. And that was just a significant reduction in carbs, not full keto.
There are good replacements (now) for stuff that we normally eat that is carb based.
Zucchini noodles, spaghetti squash, shirataki noodles, cloud bread, cauliflower mashed potatoes, cauliflower rice, all sorts of things.
Once you get beyond the initial cravings, make sure you are getting enough fat in your diet. It keeps you satiated longer and won’t trip up your inulin response.
Also, are you getting enough water? it can make a huge difference.