Broken Foot Recovery

[franfan]

Hi there, new to the forum. I have a dilemma......6 days ago I badly sprained my ankle and broke my 5th metatarsal.
I have been toying with the idea of a "diet" for a few months now. I tend to do very well on low carb. I wish to do this now since I am unable to do the amount of cardio or hiit training I am used to. I'm 192 lbs would like to be around 140. I've heard you shouldn't "diet" when injured since it hinders recovery.
Is there anything wrong with doing a low carb, low cal (to make up for lack of activity), paleo type diet while I'm recovering?:confused: I intend to eat 100-150g of protein daily (LBM approx 110). I can't simply eat less. I don't do well with grains and tend to binge easily unless I'm very strict. :(

Thanks
Kat

[S Bear]

Nothing wrong with going low-carb while healing; it's the low-cal you might have to watch out for. You won't lose anything vital to your body by excluding carbs, since carbs are wholly nonessential.

But make sure you keep your vitamin intake up, especially magnesium and Vitamin D3. You may want to supplement with gelatin or a few grams each of proline and glycine (for joint recovery).

And be fearless about cheese--calcium in a useful form plus Vitamin K. Bone stuff.

[gitfiddle]

Hi there, new to the forum. I have a dilemma......6 days ago I badly sprained my ankle and broke my 5th metatarsal.
I have been toying with the idea of a "diet" for a few months now. I tend to do very well on low carb. I wish to do this now since I am unable to do the amount of cardio or hiit training I am used to. I'm 192 lbs would like to be around 140. I've heard you shouldn't "diet" when injured since it hinders recovery.
Is there anything wrong with doing a low carb, low cal (to make up for lack of activity), paleo type diet while I'm recovering?:confused: I intend to eat 100-150g of protein daily (LBM approx 110). I can't simply eat less. I don't do well with grains and tend to binge easily unless I'm very strict. :(
Kat, I don't think there is anything wrong with low carb/paleo in any circumstance, but I would, as S Bear mentioned, be careful of dropping the calories to the point that would trick your metabolism into holding on to the fat/weight. I'm the same way you are with grains and I don't miss them.

Too bad about your ankle and your foot! IMHO, the protein and fat in low carb eating would enhance your recovery rather than hinder it. Lo-cal would tend to deprive you of the nutrients you will need to heal.

Good luck, and keep us informed! :)

[deirdra]

I was at 192 too when I injured my knee & went through two surgeries, but I lost the first 30 lbs with no exercise and another 12 with just low impact physiotheraphy - all on Protein Power. The last 14 lbs came off with mild exercise and a more paleo diet (no grains or dairy). Getting adequate levels of protein and no junk is much better for healing than the standard American diet!

[franfan]

Thank you all for your replies. Got the official acivity orders. No weight bearing for 6 weeks. I've lost 8.5 lbs since Sat (3 days), all water I know, but feeling like this is doable now. Keeping my protein 120-150 daily (to help healing), only veggies (celery, cucumber, swiss chard, greens, peppers, asparagus), and fat free yogurt and cottage cheese (for now), evoo and coconut oil for fat. Fruit only after a workout (upper body, abs) Supplements Vit D 4000 u, Ca 1200mg, Mg 400 mg, Vit C 2000 mg, fish oil 3 Tsp daily.
Will keep y'all posted :)

kathleen

[gitfiddle]

Sounds like a smart program, Kat. :cool:

[anon2623]

You need to be careful with fat-free yoghurts, as some of them contain many teaspoonfuls of sugar. Check the labels.

[franfan]

Thanks, but no worries. I'd rather the extra fat than the sugars. The Greek yogurt I found is plain old boring packed with protein and fat free ;)

Things are going well. I have a "free meal" tomorrow, can't wait! Going to indulge in some herbed chicken with a rich sauce and a big fat salad ;;) And a glass of cabernet

[S Bear]

Thanks, but no worries. I'd rather the extra fat than the sugars. The Greek yogurt I found is plain old boring packed with protein and fat free ;)

Things are going well. I have a "free meal" tomorrow, can't wait! Going to indulge in some herbed chicken with a rich sauce and a big fat salad ;;) And a glass of cabernet

Umm, I'm confused. Why fat-free, again?

And what's a "free meal" in this context?

[franfan]

Well, it's more of a protein sparing modified fast. (low carb, low fat, therefore low cal) Not meant for long term, just a bit of a kickstart. I KNOW most peoples reaction is that is stupid. Different strokes. It's working perfectly so far. Down 12 lbs and my head is finally in the game after about a year of trying to get under control.
Supplements include 1200 Ca, 400 Mg, Vit D3 4000u, 2 Tbsp fish oil

The "free meal" is something off the usual (egg whites, chicken with salad, tuna, veggies etc). If I want a glass of wine I can have it with the free meal, or like tonight I had a margarita with a delicious salmon dish at a local restaurant.
The sauce was rich and I indulged in a few bites of desert. No guilt and surprisingly didn't feel like it was a "free for all". It's more of a psychological thing for me, kind of a practice run for when I'm finished the diet.

Upon reaching my goal weight I intend to maintain with a paleo diet (or as close as I can).

[bpm]

in my neck of the woods (or sand that is) none of the stores carry full fat yogurt. the greek yogurt is the lowest in carbs by far

[S Bear]

Something to keep in mind is that yogurt--whatever its fat content--can always be made lower in carbs by letting it strain through cheesecloth for a few hours. The sugars (water-soluble) tend to drain out into the whey.

Plants like the whey (not to be confused with Whey Protein Concentrate!)

Alas, with the whey you also lose some good vitamins, notably riboflavin (which gives the whey that weird chartreuse color). Ah, well, B vitamins are cheap.

[bpm]

good to know Bear- I'll try it
BTW- the coconut oil chocolate bar is fantastic