Okay, I'm a calorie-counter but taking the plunge to lowering my carbs to 35% of my diet. Two questions: what should I increase (proteins or fats)? And what should I do in the first few days? I know Atkins & SBD have their own theories about phases, but I'm really concerned about induction flu... I am writing a major paper and can't work out right now due to injury, so I don't want to be too drastic.
Things I often eat:
• Fresh fruit (apples, oranges, bananas, melon)
• Whole wheat breads
• Semi-healthy cereals (Total, Life, Bunches of Oats)
• Oatmeal
• Various indulgent desserts like "High-protein" oat cookies (5g fat, 17g carb, 4g protein)
Things I eat for other reasons but have carbs:
• Yogurt and cottage cheese
• Root vegetables (carrots, turnips), squash, & leafy vegetables
• Protein sources: quinoa, chickpeas, tofu
Assuming my 'natural' nutrient ratio (eating whatever I crave but staying around 1300 cal/day) is 35g fat, 200g carb, 80g protein (tracked over the past 3 weeks), what should I eliminate during my "purge" and what should I use to replace it?
Is it possible to see the weightloss / appetite-curbing benefits of reducing carbs without going through full induction?