posted on Apr, 6 2016 @ 03:42 AM
Macronutrients are a large topic but I wouldn't compare yourself to world-class athletes for intake unless you have their metabolism and exercise like
they do. The carbs eaten by many athletes would change the rest of us into beach balls.
gluten-free goddess has a blog that is usually no-sugar as well. lowcarber.org has a forum with a kitchen board. You can usually google and find tons
of recipes for whatever you're looking for.
Honestly when it comes to grains or 'sweet' though I found that avoiding them utterly for a few weeks was the best thing as it really helped get past
some of the gnawing want for them. If you eat plenty of healthy fats and proteins you're definitely not hungry.
You can eat low and lower-carb without being ketogenic (the extremely LC first couple weeks on Atkins for example), just reducing sugars (and for most
people like me, grains) is a good thing. Developing a huge love for huge salads with as many things as possible in them, and some kind of meat, and
some fat-based dressing, and intermittant fasting (slow to start) has been great for most the people I know who've gone that route.
As for LC quickies, I recommend the bowl muffin or cup. Basically you combine an egg, some softened cream cheese (1-2 oz), any spices you want (from
cocoa to cinnamon to whatever, sweetener if you wish), and sometimes a teaspoon or two of any kind of LC meal (like coconut or almond meal, just a
tiny bit), stir it and nuke it for a bit. It ranges from a bread pudding texture to a muffin depending on how you make it -- this is a concept recipe
hence lack of detail measures -- and you can put things 'in' it (e.g. a few berries if it's sweet, for say, a raspberry cream cheese breakfast munch).
You can also make them savory (chicken and rosemary?) or salty (chopped pepperoni and some shred mozz cheese and italian seasoning?). Really the
bottom line here is that egg and cream cheese along with some flavorings and a tiny bit of bulk meal will make something akin to bread-ish (variations
on this are used for everything from pizza crust and crackers to you name it). If you have quality cocoa and sweetener (or some quality dark chocolate
to melt) you can certainly make a variety of chocolate versions of them.
You can find about 1000 variations on this at the lowcarber.org kitchen dessert board under terms like 'bowl muffin' and 'mock danish' for example.
I did LC (successfully) for some time and in the end the most useful thing I found was what amounted to bulk cooking, or prepping. Making taco meat
and shredded baked chicken, shredded cheese and sliced peppers and sometimes prepped veggies for salad or stir-fry, keeping all that in the fridge and
then just dumping little baggies or handfulls of prepped food into a bowl or pan to make something through the week. If cream cheese is often used,
divide it into the portion sizes you normally use and keep a little on the counter so it's soft and the rest in the fridge, to just take one out. Make
burger patties ahead of time. Sautee tons of mushrooms-onions-peppers at once and save in a few baggies, then later cook your burger, dump in one of
the sautee bags near the end and you have a great simple meal. Drop veggies and cheese on a plate of chicken or meat for chipless nachos or chicken
and veggies and little cubes of cheese into a bowl for a big salad (homemade bluecheese is the bomb for dressing). It made eating faster and easier
and healthier. Radically changing one's food base (esp. in today's world) is hard and the point where failure intervenes is usually when one is hungry
and nothing is near-instantly available.
Eating the things that are inherently high-carb though, including very sweet things no matter what sweetener you choose (note: d-Ribose is actually
quite good for you, though not as sweet as regular sugar), tends to just keep your taste buds wanting that. But I'm not judging, maybe you are not
doing that, sometimes people just want a dessert! Good luck with the plan.