@smrfss There are three macronutrients:
Protein,
Fat, and
Carbohydrates.
To plan each meal and snack, "Dietitian Cassie", an American who coaches clients on how to use the low carbohydrate diet, teaches "
Eat PFC every 3 hours". Here's a link to the article if you want to read it...
http://www.dietitiancassie.com/pfc-balanced-eating-part-1-what-is-pfc/
For
breakfast, you're off to a partially good start with what you were eating: 2 eggs for
Protein,
Fat such as butter or ghee to cook in the eggs in, and for the
Carbohydrates, just replace the sugary, starchy bread and milk with vegetables. That's one example of a meal planned with "Eat PFC every 3 hours".
For
lunch and
dinner, you need to choose a
Protein such as meat, poultry, fish, or seafood, a
Fat such as butter, ghee, full fat yogurt, extra virgin olive oil, coconut oil, a nut oil, raw nuts, green olives, avocado, cream, cheese, or animal fat, and for your
Carbohydrates, leafy greens for a salad with a vinaigrette dressing, or above ground vegetables.
Note:
When cooking with oils and fats, use lower heat and don't use extra virgin oil oil. It's too fragile and will become damaged. I cook with butter, ghee is excellent too, and my husband cooks with coconut oil. When an oil is needed, many of the nut oils work but you'll have to check their upper temperature limit or "smoke point" when choosing a nut oil. (Heat damaged oils are unhealthy to eat).
For
snacks any of the foods or combinations of foods listed above will work. Just
don't eat carbohydrates by themselves. Raw nuts are a good snack because they're transportable. I can have them with me where ever I go. As our body adjusts to the low carb diet, meaning we shift from being a "sugar burner" to a "fat burner", I may have a snack of raw nuts between lunch and dinner, but often don't. It gets easier with time.
The reason you're hungry in part is because you're so used to eating lots of high carbohydrate foods, and you haven't yet figured out how to
switch out the high carb foods for high fat foods. This is important. You need the calories from the healthy fats. Until you do this you will continue to feel hungry.
You're also likely missing the feeling of fullness that the bread, rice, and potatoes provided. You can meet that need by eating more vegetables, by cooking your vegetables in fat or eating your vegetables raw with a full fat yogurt. You'll feel more satisfied if you eat your vegetables with fat. Vegetables with nuts would work too.
The body burns through foods high in carbohydrates very quickly which is why we often are hungry again within two hours.
It takes a couple of weeks, but once your body gets used to burning fat instead of sugar, the feelings of being hungry all the time will go away. You'll feel more comfortable eating every 3 to 5 hours. The range varies from person to person.
The first couple of weeks are the hardest. But you don't need to feel hungry. Eat a source of protein and/or fat with or without a low carb food when ever you're hungry.
Now that you're eliminating processed foods, you need to
add salt to your food. If you start having these symptoms your sodium (salt) levels are likely dropping: headache, lethargy, nausea, confusion / "brain fog", irritability. A quick fix for this is to dissolve a 1/4 teaspoon of salt in hot water, stir well, and drink it. If you feel better within 20 minutes or so, that will confirm that your sodium (salt) levels were low.
If you begin experiencing muscle cramps,
a magnesium supplement can help, typically taken twice a day, once with breakfast, once with dinner. Ask for suggestions here on which type to take. Magnesium glycinate works well for many people because it doesn't cause loose stools; magnesium citrate is less expensive and helps with both muscle cramps and constipation. Do not take magnesium oxide. Though cheap, it often will cause unwanted side effects.
Here's a link to more information on magnesium and how it is helpful for people who have diabetes...
https://authoritynutrition.com/10-proven-magnesium-benefits/
I personally take 150 mg magnesium citrate with breakfast and 300 mg magnesium citrate with dinner. Some members of my diabetes group prefer to use magnesium glycinate.
Keep the questions coming. The first couple of days and weeks are the hardest. It gets easier.
