If you're going to follow BFL by the book, then it has to be low fat. You'll be eating way too many carbs throughout the day for it to work unless you follow the plan. The nutritional breakdown is 40/40/20 (P/C/F). And yes, it does work (the caveat here being it works for most - but not for everyone, just like LC doesn't work for 100% of the population).
If you're going to do BFL with LC eats then you have to forget the list in the book. You eat closer to maintenance carbs for your LC plan. You still eat 5-6 times a day and you shouldn't count calories, IMHO. You should only ensure you're getting adequate protein grams at each meal.
The two - LC BFL and By-The-Book BFL - don't mix. By the book is low calorie, by it's very nature (cut out the fat and calories drop significantly). LC BFL needs to be higher calorie - not just because you're eating fat, but because youre
burning fat. To burn fat you need to eat fat - stoking that furnace, so to speak.
This is a great post that explains why this is the case .
If you've been eating Induction level carbs and you're new to lifting you're going to need to increase carbs a little around workouts - or you're most likely going to feel 'blah'. After a while this might not be necessary (I am lifting right now on 20-25g a day
but I couldnt do this 18 months ago).
What Arnie described - upping carbs and having about 5g per meal - works great. Also, having carbs pre or post workout to the tune of 20-30g also works great (this is actually very similar to a TKD where you use those carbs to fuel your workout [pre workout carbs] or where you use a controled spike of insulin to drive protein and carbs into your muscle for recovery [post workout carbs]). You can use whichever method feels best to you. And FYI, post workout carbs don't usually effect your body the way a regular 30g dose would. These carbs are needed for something other than fat storage and are used accordingly. This is only for lifting workouts, BTW.
Arnie, you'll be comforted to know that manyof those who do BFL by the book eschew the breads - Bill actually says to try to if you can.
Sarah, I saw your comments in the other thread about calories, don't worry about them right now. Your body is going to be doing some bigtime repair and maintenance and it's going to need that energy. I know many tiny women who eat 1600-1900 calories a day and are losing fat (and those are by the book calories, so it's a TONNE of food).
Optimist, I think first you have to decide which version of BFL you want to try and buy your dairy and meats accordingly. Remember, low fat low carb is not a viable WOL. You're basically starving yourself and it will backfire. Your body doesn't like to use protein for energy, it's too precious a commodity - that leaves fat or carbs. Trust me, this works with full fat yoghurt, full fat cottage cheese and full fat (insert food item here) -
so long as you keep the carbs in check.
The sticky at the top of this forum on eating LC and doing BFL might be a good place to go for a few minutes later on
Cheers,
Nat