Hi!

Every attempt gets an A for effort!
This is how we learn!

Practice, practice, practice!

Some chili has quite a bit of simple sugars in it. I'm not saying yours did. I am saying we must look for hidden sugars. I know of people who add sugar to their chili. A lot of commercial chili contains sugar. A tip I'd like to share: If you make chili and would like to sweeten it some, peel a large carrot or two and throw it into the pot at the very begining, allowing it to cook/stew with the rest of your ingredients. The carrots will "sweeten" your chili a bit. Fish the carrots out of your chili when you are ready to serve your chili.

When we start to decrease carbs from our dietary intake, it is very helpful to plan on eating a lot of protein! Have the sources of protein available and ready to eat.

During the first week or two, I have found I am very hungry! I am craving carbs, feeling very hungry, even feeling "bonked" soon after having eaten. By "bonked," Imean: feeling like, maybe even having, low blood sugar., feeling like I am depleted of energy.

I have found I make it through the first week or two as I drastically increase my protein intake. I mean: when I am hungry in between meals and/or at bedtime, I eat protein. For the first week or two, I don't concern myself with calories so much. I am trying to withdraw from carbs and am getting my body to shift into a lower carb lifestyle.

I achieve this by preparing protein ahead of time. I might cook chicken breasts, hard boiled eggs, etc. I might cut up cheese. I might buy a healthy type of deli meat and cheese and roll it up together and eat it. I might stock up on tuna. I prep this as often as I can. It just takes a few minutes here and there.

When H and I were eating this way and were in our first two weeks, I'd cook/prep a lot of protein on Sundays and Wednesdays/ Thursdays each week.
If I'd prepped cheese, I'd placed slices in sandwich bags, all ready to grab and take with us. I often did the same with chicken breasts., deli meats, etc. Be creative!

If we were out running errands through lunch time, and we did not want to stop for a higher protein meal, we'd grab prepared packages of protein as we were leaving the house. We'd also prepared raw lower carb veggies... or any veggies when just starting out. We'd grab both protein and raw veggies for lunch.

By week 2 or 3, once our bodies have withdrawn from a higher carb lifestyle, our hunger subsides some and our need for protein tapers downward a bit. This is a good time to think about counting calories.

A couple of tips:

Get as much fiber as you can from veggies. Don't use bran muffins, for example. Higher protein diets might cause constipation. If you are not getting enough fiber from veggies, consider a sugarless fiber supplement, for example, sugar-free Citrucel, metamucil, etc.

Some people regulate their bowel function, if there is a tendency for constipation, with magnesium citrate, which is available in capsules/tabs. Don't buy Magnesium oxide, it is not well assimilated by the body. This approach is often used in the place of a stool softener.

Oils/fats:

Healthy oils/fats are very useful.
I am sure we can all name some healthy sources.
Oils/fats also help in stabilizing blood sugar.

With BP, we often read of the importance of fish oil for mood stabilization.

I add fish oils to my dietary intake.
I take between 3 grams and 6 grams per day*. I take it with food.
I buy the pure and the burpless types of oil. These are available at reasonable prices without buying the various "special formulations," expensive brand names, etc. (If you'd like suggestions, feel free to PM me.)

There are also bottles of liquid fish oil available. This comes in some interesting flavors, like Pina Colada, and some flavors taste quite good. The liquid forms tend to be much more expensive.

I do count the calories in the oil when I reach the point where I am counting calories.

* I cannot tell anyone which amounts of fish oil is best for them each day. In considering the amounts, you might consider things like: do you take blood thinners, do you have difficulty digesting fats (any gall bladder issues), etc.
In all cases, I must direct everyone to check in with their doctor/pharmacist regarding the safe use of fish oil for each individual.


Wildflowerchild, I hope something I have shared is helpful to you!
I want to encourage you by thinking about options /methods which might help you. Please do not feel as though you must do any part of this.

If you experience difficulties or have questions, I will do my best to help you.
~Christina has mentioned a few low cal veggie options.

I wish I could think of a specific book which might be helpful to you. I am sharing info from having tried very many types of dietary changes. I have had a lot of experience and have read many, many books.

Even so, this approach may not be for you. Feel free to say so! My feelings will not be hurt. I am interested in whatever works for YOU!