Is Frugal Low Carbing An Oximoron?

**Must-Stash** · 03-20-2009, 12:24 AM

In '04 I followed the Atkins plan and went from a size 24 to a siize 13 bluejean. Better than that was that after 7 months on the program I went from taking 3 pills a day just to keep BP borderline (140/90) to no meds at all and readings of 100/60.

Two years ago I lost my mother. The first weight gain of 10 pounds came then. Dealing with the stages of grief lead to comfort eating.
Last summer I got a herniated disk. Another 10 pound gain due to very limited activity during the months of healing. During those two years grieving and healing was about all I did. That and going back to consuming too many carbs. The BP is still fine but I can tell the insulin resistance is back.

I know Atkins and Protein Power very well. They're the only plans that work for me. They are also very expensive plans which before was not a problem. This time, DH is unemployed. Money is a consideration.

Although our stockpile has pretty much the basics, rice, beans and pasta in a greater quantity than we'll probably eat in a year, that does'nt do me any favor. Our freezer is full of manager special meats and that will help. We still continue our dietary supplements and would buy them regardless. I have a great quantity of Splenda, sugar free DaVinci syrups and probably some other stuff I've forgotten.

I'll be bypassing phases I and II and going straight to Maintenance. For me, that works out to roughly 100 net carbs a day. Hopefully, that will be enough for weight loss and insulin control. If not, I'll work my way down to phase II, etc.

This time, the situation is so different that I don't know how well or for how long I'll be able to sustain this way of eating without the cost being prohibitive. According to my internist, I need to worry about the insulin resistance and the high BP coming back for the rest of my life. He's mad that I gained the 20 lbs. He worries that since one is back the other will follow.

Does anyone have any experience with frugal low carbing?
How doable is it on a budget?

Thank you for your thoughts.

**Contrary Housewife** · 03-20-2009, 12:59 AM

Originally Posted by Must-Stash

Does anyone have any experience with frugal low carbing?
How doable is it on a budget?

Thank you for your thoughts.

My husband follows a low carb eating plan. Our food budget here in the midwest is about $75 a week (for two). Most of that goes to fresh produce and dairy, and of course meat. We do not use sugar substitutes or special low-carb products or pasta substitutes or anything fancy. I just try to cook healthy fresh food.

Typical meals include:

ham, asparagus
egg rolls, veg stir fry
flat iron steak, broccoli
onion soup, tuna sandwich
baked chicken, broccoli
country ribs, coleslaw
beef tacos, salad
clam chowder
chicken fajitas, salad
beef barley soup
kielbasa, cauliflower

These are actual dinners from the past few weeks. There's also sugar free juice, lots of cheese, pickles and salami for snacks.

I try to get one 4-6 oz serving of meat and two servings of veg on the plate. We do eat things like taco shells, bread and biscuits in moderation, not every day. A loaf of bread lasts us 3 weeks and I eat most of it. When I serve whole grains like barley or brown rice DH has a modest (half cup) portion. I have learned to thicken soups and gravies with pureed vegetables and not flour. I make things from scratch a lot so I can control the salt and sugar in them.

As you can see, a lot of the meats I buy are the cheaper cuts. When we have steak it is a cheap one. We have a lot of chicken thighs in the freezer, and ground turkey bought on sale. I think I actually spend more on produce than meat. I think it is important to fill up on the vegetables, with the meat and cheese second. We also have a lot of fruit around as much as possible. I know it's not usually considered under the Atkins plan, but I think having DH snack on fruit is better than having him snack on crackers or chips. (which I try to avoid buying)

I also read a lot of labels, so I know which bread has 9 carbs a slice and which bbq sauce has 5 carbs per tablespoon and which pickles have sugar in them. And I package things for DH, like when he insists on having Cheezits, I put them in portion controlled baggies so he can't binge.

So I think it can definitely be done on a budget, but you have to plan differently than you might be used to doing, and look at your options with a fresh eye as well.

**Momto2Boyz** · 03-20-2009, 08:19 AM

Dh did Atkins succussfully for a long time on a low budget. I did the same thing for him, that I do with my normal budget, and just worked out his menu around what was onsale.

I don't stockpile much, but we had a deep freezer then, so when I found meat that was deeply discounted, I picked up alot of it. Basically, for him, the biggest thing was portion control, which he was able to learn and it helped his waistline and our budget.

He would get one helping of meat, one helping of veggies at each meal (breakfast would be one helping of meat and eggs), then he would "supplement" each meal with a huge salad when he was still hungry.

He's been able to go off the low carb specific diet, now that he has his portions under control, and he is still doing well and it saves me alot in our meat budget. Becuase of his weight lifting now, we do have to spend money on protein supplements. But I sat down and figured it out and it is cheaper than buying the protein equivilent in food.

I think you can do it on a budget. It'll just take a little planning and strategic shopping on your part!

**Grainlady** · 03-20-2009, 08:56 AM

I'm not a health care professional, but I do work closely with a health care professional who councils patients with blood glucose challenges. I create low-glycemic recipes for her, or work on some of her patients favorite recipes to alter them so they can still enjoy them.

From working with her and things I've read on the subject, it's my understanding when you've been successful on a high-protein diet and you go back to consuming carbs (especially high-glycemic carbs), the carbs will affect your blood glucose more than ever. So I consider the type of carbs you consume as important as the number of carbs.

We're not diabetic, but it runs in hubby's family, so we focus our diet on foods from the lower half of the Glycemic Index of Foods - http://www.glycemicindex.com/, not just high protein. I do use some higher-priced items, but ALL foods are purchased within our $50/week food budget (2-adults) - including foods in storage.

I use low-glycemic agave nectar as a natural sugar substitute - and have used it since 1999. I have at least 3-yrs. worth in storage - it's one of my "Seven Survival Foods". I avoid chemical sweeteners because I'm very sensitive to them. Splenda is more like a poison to me and I avoid it completely at ALL cost. As a plus, agave nectar works in baked goods just like sugar does, which chemical sweeteners don't.

Chana dal is a good substitute for higher-glycemic beans. http://www.mendosa.com/chanadal.html I purchase them through Bob's Red Mill.

I also make my own breads adding high-protein ingredients (including bean flour or chana dal flour - I mill these at home as well as milling the grain for flour), multi-grain cereal (which helps lower the glycemic impact - and I mill at home). I make small loaves in 7-1/2x3-1/2-inch loaf pans so I can slice them very thin and can use less bread - but still enjoy a slice that resembles a real slice of bread.

Like Contrary Housewife, we tend to focus on whole foods as well, and avoid highly-processed foods. Whole foods tend to be lower on the Glycemic Index of Foods to begin with due to more fiber. Whole foods also take less preparation, so I consider them nature's "Fast Food".

Another ingredient I use is Coconut Flour. This is a wonderful ingredient for anyone on a low-carb diet. It takes very little of it in baked goods, so a little goes a long way. A great substitute for anyone needing gluten-free baked-goods, as well.

(Source for recipes: Cooking with Coconut Flour - by Bruce Fife, N.D.)

PANCAKES
2 eggs
2 T. coconut oil or butter, melted
2 T. coconut milk or whole milk
1 t. sugar (I use agave nectar)
1/8 t. salt
2 T. sifted coconut flour
1/8 t. baking powder

Blend together eggs, oil, milk, sugar, and salt. Combine coconut flour and baking powder and throughly mix into batter. Heat 1 T. oil in a skillet. Spoon batter onto hot skillet making pancakes about 2-1/2 to 3-inches in diameter. Batter will be thick but will flatten out when cooking. Makes 8 pancakes. [Grainlady note: I've used a pancake as a base for an open-faced sandwich or as a wrap, so think beyond breakfast.]

CHEESE BISCUITS
4 eggs
1/4 c. butter or coconut oil, melted
1/4 t. salt
1/4 t. onion powder
1/3 c. sifted coconut flour
1/4 t. baking powder
1/2 c. sharp cheddar cheese, shredded

Blend together eggs, butter, salt and onion powder. Combine coconut flour with baking powder and whisk into batter until there are no lumps. fold in cheese. Drop batter by the spoonful onto greased cookie sheet. Bake at 400°F for 15 minutes. Makes 8 biscuits. For a cheesier biscuit increase cheese to 3/4 c.

For more coconut flour recipes: http://www.tropicaltraditions.com/or...onut_flour.htm

Another thing we do that's similar to Contrary Housewife is that plate of food - serving of meat with 2 low-glycemic vegetables (or more veggies when you make stir-fry), but we also add a low-glycemic whole fruit for dessert. We make sure we consume anything that might raise blood glucose with a "mixed meal" that includes fat and protein.

Hope there is something that can be helpful.

**Ceashels** · 03-20-2009, 09:13 AM

Have you investigated the South Beach Diet? It is a low carb/ low GI based diet but does not limit vegetables or whole grain products (there are a few exceptions but not many). Much of the "technique" is combining any high GI food with a low GI food, portion control and getting back to a more basic eating pattern. (No refined sugars, no premade, no preserved or prewhatever type of items.)

Greebo and I have lost a combined 80 pounds since last July on it and have found it much easier to maintain our weights when busy schedules get in the way. I've also found that the high fiber whole grains/legumes really help with portion control and I don't need to cook as much protein as I once did and this has helped the wallet.

**Denvergirlie** · 03-20-2009, 09:55 AM

Can you try cutting out the refined carbs in favor of dense carbs more like a South Beach diet?

For me it's the bread and pasta that I really need to stay away from. Beans and Rice and Cornbread.. not so go either, but rice and a random potato are okay for me.

I know my biggest challenge is to eat more often... I tend to only eat 1-2 times a day when I really should be eating 4-5 times a day.

Atkins was just too tough for me, but plans more like South Beach and 6 week body makeover really help me take off the weight becuase I can have more carbs, just different kinds of carbs.

Good luck

**WV_mom_of2** · 03-21-2009, 12:34 PM

I just wanted to say that I feel your pain. I went on the Dr. Phil diet plan in 2004 and lost 35 pounds in three months. I was still a little off from my main goal, then got hit with health problems. I managed to maintain the weight loss until my Grandma died in 2005. Then I gained every darned pound back(and ran up the credit cards shopping to deal with my grief too). I know how it feels to finally be on your way to healthy and then get hit with crap!

I've tried everything......WW, Atkins, the tuna diet, the cabbage soup diet, the shakes, etc. Nothing works for me except the Dr. Phil plan. I think it's because I don't feel deprived on it. On it you can have carbs, you just have healthy ones like whole wheat bread and pasta, etc. You also get fruits and veggies along with proteins. You get no sugar but he tells you to have it once in a while so you don't feel deprived.

After a long winter of being in bed sick I'm back on my treadmill and trying to get this weight off. I have ALOT to lose too. But I'm determined. I don't know much about the low carb plans, they didn't work for me but I wanted to offer you some words of encouragement! Good luck!!

**MomToTwoBoys** · 03-21-2009, 12:48 PM

Originally Posted by Must-Stash

In '04 I followed the Atkins plan and went from a size 24 to a siize 13 bluejean. Better than that was that after 7 months on the program I went from taking 3 pills a day just to keep BP borderline (140/90) to no meds at all and readings of 100/60.

Two years ago I lost my mother. The first weight gain of 10 pounds came then. Dealing with the stages of grief lead to comfort eating.
Last summer I got a herniated disk. Another 10 pound gain due to very limited activity during the months of healing. During those two years grieving and healing was about all I did. That and going back to consuming too many carbs. The BP is still fine but I can tell the insulin resistance is back.

I know Atkins and Protein Power very well. They're the only plans that work for me. They are also very expensive plans which before was not a problem. This time, DH is unemployed. Money is a consideration.

Although our stockpile has pretty much the basics, rice, beans and pasta in a greater quantity than we'll probably eat in a year, that does'nt do me any favor. Our freezer is full of manager special meats and that will help. We still continue our dietary supplements and would buy them regardless. I have a great quantity of Splenda, sugar free DaVinci syrups and probably some other stuff I've forgotten.

I'll be bypassing phases I and II and going straight to Maintenance. For me, that works out to roughly 100 net carbs a day. Hopefully, that will be enough for weight loss and insulin control. If not, I'll work my way down to phase II, etc.

This time, the situation is so different that I don't know how well or for how long I'll be able to sustain this way of eating without the cost being prohibitive. According to my internist, I need to worry about the insulin resistance and the high BP coming back for the rest of my life. He's mad that I gained the 20 lbs. He worries that since one is back the other will follow.

Does anyone have any experience with frugal low carbing?
How doable is it on a budget?

Thank you for your thoughts.

You might want to check out the book that was featured on The View yesterday about dieting on a budget. It might have something in it about low carbs and all that. When you do low carbs, is that low bad carbs or just carbs all together?

**Must-Stash** · 03-21-2009, 02:19 PM

Contrary Housewife, thank you so much for your very helpful reply. I appreciate the list of items as well as the amount spent per week. Your post was very helpful. Thank you again.

**Must-Stash** · 03-21-2009, 02:26 PM

Momto2Boyz, thank you for your reply. I congratulate you and DH for his success. Portion control regarding fresh fruit and a few other things have humbled me. Knowing what to do doesn't count for squat if you don't diligently practice it, that's what I have to go back and work on again.

Thanks also for reminding me about protein powder. For the last 5 years I've been buying it online in 5 lb tubs. I have not been making daily use of it the way I used to. That too has changed.

**Must-Stash** · 03-21-2009, 02:37 PM

Grainlady, I owe you a great debt of gratitude. The agave sweet nectar, chana dal beans and flour as well as the coconut flour all all things I had never heard of before. Although I get a lot of Bob's Red Mill products from my regular supermarket, we have a wonderful organic health food store within a doable driving distance and I'll stock up next time I go for my TVP (total vegetable protein) and other stuff I stock up on.

The recipes are much appreciated. After trying for two years to make an edible LC loaf of bread, I just gave up. With your help, I''ve got hope again. I've gotten very tired of LaTortilla Factory wraps, good as they are, bread is much missed when you can't have it.

I'll certainly check out the links and books you suggested. Thank you for sharing your vast knowledge.

**DJ1972** · 03-21-2009, 02:58 PM

Here is a great web site with low carb recipes. http://kalynskitchen.blogspot.com/

**Must-Stash** · 03-21-2009, 02:59 PM

Thank you so much for your replies ladies. I have to tell you that I have the greatest respect for Dr. A. and his South Beach diet. I've studied the book and the recipies. If my only goal were to just lose the weight, I'd be on it in a heartbeat. The reason I'm not is because it, like WW and many other plans, is heavily steeped in low fat or fat free.

My immediate weight loss problem is 20 lbs. which I should be able to take off on just about any diet plan. My lifelong problem is stabilizing my insulin reaction. That has to be done on full fat. Fat has zero effect on insulin. Sugar, on the ther hand, is the reason for insulin's very being. When fat is reduced or totally taken out of a food, it has no taste that would make us buy it, so refined sugars, high fructose corn syrup and salt are almost always added in mass quantity to replace the fat. A good example is given by comparing the nutritional info for bottles of regular vs. fat free salad dresssings. It's all about the sugar. Since carbs get coverted to sugar by the body, it's high maintenance way of eating.

Believe me, I'm not on Atkins because I want to. It would be my very last choice. It's just the only thing that gets the results I need
I'm actually jelouse of those who are on SB.

Ceashells, congrats to you and Greebo on your awesome weight loss! I'm inspired.

**Must-Stash** · 03-21-2009, 03:08 PM

WV_mom_of2, thank you for sharing and for your support. I'm sorry for your loss and health problems but happy to hear you're back to being able to exercise. I've just started with the stationary bike again this week. Not yet ready for the treadmill or the eliptical, which I hatefully call "The Terminator." LOL I'm just thrilled to not be walking with a cane anymore. If I don't tick off that herniated disc, which I'm told takes many months to fully heal, I should be back to kicking butt soon.

I wish you success and health.

**Must-Stash** · 03-21-2009, 03:17 PM

MomToTwoBoys, thanks for the tip. Body turns all carbs, good or bad, into sugar. The objective is to just eat the good carbs from veggies and salads, and Atkins is not just about protein, but emphatic about veggies and salads. The good carbs just influence blood sugar less and the bad more dramatically with just about no nutritional value for your effort.