Those who do higher fat/low carb

Sugarbeat

Do you focus much on calorie count? Here's my problem. I'm supposed to eat low carb and I try. Really, really hard. But when I try to eat like the nutritionists say I'm starving all day long. They say low carb, low fat, around 1500 calories a day. Then I come here, and to other boards, and they say add in higher fat and moderate protein. When I eat like this I don't feel hungry and can stay away from the junk food tables at work/home. However, it ups my calories beyond what MFP allows, which is around 1800. 1500 just doesn't happen for me. I can't maintain on it. I've been losing the same 5-10 lbs for YEARS because I can't figure it out. Calories or carbs?? I know what the pros say, I've read all the diabetes sites (yes, I'm diabetic). I "know" the "science." I just can't seem to get it right. Did you notice that your calorie count went down after awhile because you were no longer hungry all the time? Any ideas would be most helpful. My thyroid has been checked, as have all of my lipids. Other than the diabetes, which is under control, my blood work is fine. I just can't figure out the formula to losing weight without feeling like I'm starving.

MelRC117

Low fat + low carb = BAD IDEA
I don't know who the nutritionists are or what their credentials are...but the only thing that may be close to this is if you had gastric bypass or something.

Eating higher fat can lead to you feel less hungry which means less calories. I have done low carb eating with and without MFP and lost weight. I sometimes don't track. I do try to stay somewhat within my calorie goals, but if I go over by a 100 or 200 it isn't a big deal (I also have a lot to lose so even by doing this I can still lose for now).

I have struggled with weight and dieting for pretty much all my life and was successful eating low carb and it was the first time where I wasn't constantly obsessing in my head if I was dieting or feeling hungry. I also did a lot of "bargaining"..."I'll eat this donut but I swear its only salad and grilled chicken with lunch". Well of course a donut doesn't stick so I either would dream of lunch time or eat something else anyways.

I would focus on cutting your carbs and getting used to this WOE, then bring in the calorie counting aspect of it. Like I said, I kind of do...for example if I have a dozen chicken wings for lunch I will have a lighter dinner based around a salad and instead of cheese AND dressing I might do only dressing and less meat.

Sugarbeat

Thanks for the response! I can do the low carb thing as long as I have higher fat. I did this yesterday and only had one tiny piece of super dark chocolate yesterday. Stayed away from the chips and pretzels - didn't even want them. This morning I plugged my food plan into MFP, saw the calorie count, and put back the high fat items. Around 10 am I'm reaching for the pretzels. Sigh. I knew better. I do like the MFP app and have yet to find a carb counting app that I like. I will keep looking for one, though and focus on the carb counting for now.

Sugarbeat

Oh, and the nutritionist is very nice and obviously well educated but if she's ever had to pay attention to calories or carbs I'm a monkey's uncle. When I've tried pressing her for ideas she just keeps giving me the same spiel. I KNOW all of that. I knew it before I went in. I just can't seem to implement it in a way that doesn't leave me hungry and counting down to each meal.

melyndavaz

If you haven't already, read the info in the launchpad. There's great information there. I know just reading through that and the other threads I've learned a lot!

sljohnson1207

My 2cents:

I'd seriously question any nutritionist, and esp. one that says to go low fat and low carb together. Not a great idea. And, since you are diabetic, and your nutritionist is telling you to eat just protein, does she/he also know that your body can turn extra protein into glucose, and spike your blood sugar?

If you need someone to help you, try a registered dietitian that is low carb friendly. You don't say how low you try to keep your carbs, but if you are fighting off the hungries, your carbs aren't low enough for YOU, and your fat is not high enough for YOU.

Dragonwolf

It takes a couple of weeks to adjust to a low carb, high fat diet. This is because it takes slightly different "machinery" in the body in order to use fat as the main source of energy. As such, you may eat more calories than usual at first. That's okay. The body will use that energy to rebuild its machinery, and you'll lose it again in the long run.

As stated before, low carb, plus low fat is a bad idea. You've seen that first hand, and the cravings aren't even the worst that can happen (though they are the most common, as the body tries to get you to eat actual fuel). Protein isn't fuel. It's building blocks. The body isn't designed to rely solely on protein for fuel and it will begin shutting down after a while if has to try. Carbs and fat are fuel, so if you reduce one, you must increase the other in order to keep your body functioning properly.

Eat to satiety for the first couple of weeks. Track your food to see where you naturally sit, but do not restrict your calories. Yes, that might be hard, especially if you're seeing a lot of red numbers. Increase the calorie goal on MFP temporarily if you have to in order to avoid the red numbers. After a week or two, you should start seeing the calorie total come down naturally, as you no longer fight with hunger and cravings. At that point, you can set MFP so that you're losing about a pound a week and start making sure that you're sticking to your calorie goal (both to ensure you're eating enough and not eating too much -- fewer calories is not necessarily better).

You can set MFP up so that it's aligned with your goals by choosing the "custom" option when setting the goals. You can then set the percentage of your total calories that each macro (protein, fat, carbs) comes from. Set carbs to what you've decided your limit to be (50g is common among LCHF folks, though if that's too daunting, try around 75 or 100g to start), protein to 80-100g or so, and fill in the rest with fat. Yes, this might be 100g or more. That's okay. If you stick to the gram amounts, it's not possible to go over calories, because the gram amounts are determined by the total calories.

Finally, I second reading through the Launch Pad sticky at the top of the group. There's a ton of information about how it all works, what to expect during the initial transition period, different approaches, and details on how to set things up.

eatsyork

Living on just protein and very low carb and fat is what leads to "rabbit starvation". People who are forced or for some reason choose to eat only protein develop ravenous hunger and can't get satiated. They will eventually become malnourished and die. Either fat or carbs need to be relatively high for a human to flourish. You can't cut both in the long term.

I eat between 5-10% carb, 25-30% protein and 60-70% fat and I don't get hungry. I have to remind myself to eat and stick in extra calorie-rich foods to meet a reasonable calorie target. Low carb works well for me like that.

In terms of advice from nutritionists, the sometimes-scary part is that in a lot of jurisdictions the title nutritionist isn't regulated so anyone can hang up a tile that says they are a nutritionist. The quality of the education also makes a huge difference. I did a diploma in nutrition and cringed at the out-dated info that is being taught to people. For me it's important to do the research myself. I don't take a lot of what other people (even professionals) say at face value without understanding it myself.

Sugarbeat

Thanks so much for the responses! I've been trying to get it "right" for a very long time and I constantly fight with what "they" say and what feels right. I will try increasing my calorie macros for now and just concentrate on the fat. That will help with the back and forth. This nutritionist is the one covered by my insurance and that's the one I've seen. Its been awhile, though, as she seemed annoyed with me last time. Anyway, I can easily get below 100 grams of carbs a day when I eat enough fat but then I lose confidence when the calories are off and the real clincher is the scale doesn't budge much. But I will keep trying. Thanks all!

Fat4Fuel2

Another important thing to get right while eating this way, or any way for that matter, and/or tring to lose weight is to get it "right" with your mind. The mind body connection is very strong and can help you cope with seeing the red numbers. I know that I struggle most with the mental aspect of losing weight, and since I have been focusing more on it, I've been doing better mentally and physically in this process. The scale might move slowly, but as long as it's moving in the right direction, we're doing something right! Hang in there and best of luck!

annieboomboom

Great advice everyone. I depend on people who have traveled this road to talk about their journey

dawlfin318

Sugarbeat, you can NOT cheat on this diet. Every time you give in to carbs you turn off the fat burner in you. Just remember that you need to keep the fatburning engine running on ketones, and it can take days to weeks to restart that engine. Works for me, hope it can work for you.

Sugarbeat

It's absolutely a mind and body thing, you're right. I struggle constantly with doing what feels right (body) and what I "know" to be right (mind). So far so good today, my sugar was down this morning and I haven't had a carb craving yet. Dawlfin - my goal is to not cheat except in very rare circumstances. I know two ladies who make specialty cakes that are out of this world so I will let myself have a small piece when its available (not very often) and skip the store bought crap that people bring to work once or twice a month (or more). The latter part of that is usually loaded with social obligation as well as carbs but I'm going to just tell them no thanks.

Later this month they're planning a pizza luncheon and I'm already planning on making my cauliflower crust pizza to have instead.

nsoss

dawlfin318 wrote: »

Sugarbeat, you can NOT cheat on this diet. Every time you give in to carbs you turn off the fat burner in you. Just remember that you need to keep the fatburning engine running on ketones, and it can take days to weeks to restart that engine. Works for me, hope it can work for you.

This is an important point to emphasize.