Cutting carbs
kgutz90
Posts: 5 Member
Ok so I've decided to play around with my macro. Before this I would just eat my daily allowance of calories but I'm at a stand still and want to try something different to see if it works for my body. I don't eat a lot of meat, just chicken and fish once in a while so it's hard for me to get in protein without the carbs. Right now I've decided on 15% carbs, 30% fat and 55% protein. Any suggestions on what to eat... Normally I've been eating around 100-120g carbs per day so this should be a challenge...
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Replies
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You may want to repost your question in the Low Carber Daily Forum: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group. Lots of people there eating low carb who can give you ideas on foods and menus.0
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You may want to repost your question in the Low Carber Daily Forum: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group. Lots of people there eating low carb who can give you ideas on foods and menus.
Asking this question here will bring out all sorts nasty responses. I strongly agree with Mistizoom and suggest you check out the Low Carber Forum.0 -
I stepped down from approximately your daily goals to just less than 82 carbs per day. The two (2) keys were:
(1)searching my local food suppliers for less carb foods that were already part of my 120-130 goal as those food selections I had been eating were balanced and I was not starved or lacking the nutriments needed.
Step down examples: Pepperidge Farms Light Style bread--each slice 9 carbs; Half & Half (dairy) as it has less carbs and less fat than reduced fat milk; Spagetti squash in place of pasta; Coconut Oil rather than other oils; No carb salad dressings, etc.
(2) less portions and eating more frequently--up to five meals per day.
In my city we have free seminars at diabetic clinics where doctors, food scientists, and dieticians provide all sorts of free information. Their information is a good source of planned diets and foods. I'm not diabetic, but following some of the programs has lowered my weight by 50 pounds, decreased my waist by 4 inches, caused less dental issues with gum pockets, etc. due to sugar, and has given me more stamina, better sleep, and overall better general health.
You can do it!0 -
Honestly, no point in trying to reduce a macro nutrient group that low. If it is weight loss that you are worried about, just keep calibrating your calories down by 100 every 2 weeks (preferably through increased exercise) until you see consistent 1 lbs weight loss. Decreasing carb intake a little bit over normal consumption can be helpful to weight loss, but going super low carb is a great way to have low energy all the time and loose muscle mass. Carbs are muscle sparing. You some carbs in your diet, just make sure they are slow burning carbs (low glycemic index) A more reasonable macro split, like a 30/25/45 (f/c/p) is probably more sustainable over the long run.0
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Honestly, unless you have chronically elevated insulin, then low carbs is not necessary. It should be a tool used for diabetics or maybe body builders trying to get down to extremely low body fat for a competition. Neither of which use low carbs for an extended duration of time. It's simply not sustainable. But like others said, if you want to give it a try then there are groups for advice. I strongly suggest you have a backup plan in case you fall off the low carb wagon. The last thing you want is to think low carb is the only way, find out it's not sustainable, then binge eat back up to your original weight.0
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Honestly, no point in trying to reduce a macro nutrient group that low. If it is weight loss that you are worried about, just keep calibrating your calories down by 100 every 2 weeks (preferably through increased exercise) until you see consistent 1 lbs weight loss. Decreasing carb intake a little bit over normal consumption can be helpful to weight loss, but going super low carb is a great way to have low energy all the time and loose muscle mass. Carbs are muscle sparing. You some carbs in your diet, just make sure they are slow burning carbs (low glycemic index) A more reasonable macro split, like a 30/25/45 (f/c/p) is probably more sustainable over the long run.
She asking for suggestions on what to eat based on her desire to eat 15% carbs, 30% fat and 55% protein. She's not asking whether this is a good idea or not.0 -
galgenstrick wrote: »Honestly, unless you have chronically elevated insulin, then low carbs is not necessary. It should be a tool used for diabetics or maybe body builders trying to get down to extremely low body fat for a competition. Neither of which use low carbs for an extended duration of time. It's simply not sustainable. But like others said, if you want to give it a try then there are groups for advice. I strongly suggest you have a backup plan in case you fall off the low carb wagon. The last thing you want is to think low carb is the only way, find out it's not sustainable, then binge eat back up to your original weight.
She asking for suggestions on what to eat based on her desire to eat 15% carbs, 30% fat and 55% protein. She's not asking whether this is a good idea or not.0 -
Honestly, no point in trying to reduce a macro nutrient group that low. If it is weight loss that you are worried about, just keep calibrating your calories down by 100 every 2 weeks (preferably through increased exercise) until you see consistent 1 lbs weight loss. Decreasing carb intake a little bit over normal consumption can be helpful to weight loss, but going super low carb is a great way to have low energy all the time and loose muscle mass. Carbs are muscle sparing. You some carbs in your diet, just make sure they are slow burning carbs (low glycemic index) A more reasonable macro split, like a 30/25/45 (f/c/p) is probably more sustainable over the long run.
She asking for suggestions on what to eat based on her desire to eat 15% carbs, 30% fat and 55% protein. She's not asking whether this is a good idea or not.
Considering she says she has a hard time eating protein since she only and rarely eats chicken or fish, I would think she would struggle with this.
I'm not saying she shouldn't cut carbs. A guy above had a decent suggestion in which she makes minor adjustments to her current eating. Trying to dramatically change how you eat is tough and rarely successful long term.0 -
Ok so I've decided to play around with my macro. Before this I would just eat my daily allowance of calories but I'm at a stand still and want to try something different to see if it works for my body. I don't eat a lot of meat, just chicken and fish once in a while so it's hard for me to get in protein without the carbs. Right now I've decided on 15% carbs, 30% fat and 55% protein. Any suggestions on what to eat... Normally I've been eating around 100-120g carbs per day so this should be a challenge...
I'm seeing this (bolded) as a conflict...
If you're going to do this, you're going to have to start eating way more meat, poultry, and fish.0 -
Honestly, no point in trying to reduce a macro nutrient group that low. If it is weight loss that you are worried about, just keep calibrating your calories down by 100 every 2 weeks (preferably through increased exercise) until you see consistent 1 lbs weight loss. Decreasing carb intake a little bit over normal consumption can be helpful to weight loss, but going super low carb is a great way to have low energy all the time and loose muscle mass. Carbs are muscle sparing. You some carbs in your diet, just make sure they are slow burning carbs (low glycemic index) A more reasonable macro split, like a 30/25/45 (f/c/p) is probably more sustainable over the long run.
She asking for suggestions on what to eat based on her desire to eat 15% carbs, 30% fat and 55% protein. She's not asking whether this is a good idea or not.
Considering she says she has a hard time eating protein since she only and rarely eats chicken or fish, I would think she would struggle with this.
I'm not saying she shouldn't cut carbs. A guy above had a decent suggestion in which she makes minor adjustments to her current eating. Trying to dramatically change how you eat is tough and rarely successful long term.
that would have/is my advice- dropping so low seems a little extreme.
15% is low low.
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My first thought as well.cwolfman13 wrote: »Ok so I've decided to play around with my macro. Before this I would just eat my daily allowance of calories but I'm at a stand still and want to try something different to see if it works for my body. I don't eat a lot of meat, just chicken and fish once in a while so it's hard for me to get in protein without the carbs. Right now I've decided on 15% carbs, 30% fat and 55% protein. Any suggestions on what to eat... Normally I've been eating around 100-120g carbs per day so this should be a challenge...
I'm seeing this (bolded) as a conflict...
If you're going to do this, you're going to have to start eating way more meat, poultry, and fish.
If you already have a hard time getting protein in, then why would you increase your intake to 55%. That is a lot.
How long have you been at a stand still?
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Actually if we are all going to give advice to the OP that she didn't ask for, I would suggest that the 55% protein is the extreme macro. If she asked, I personally would encourage her to eat 15% carbs, 55% fat and 30% protein (reverse protein and fat). To me, that is much more sustainable than excess protein when she doesn't love meat.0
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I would suggest switching your fat and protein macros if you are trying to go low carb, especially if you don't eat a lot of meat. You only need adequate protein, not high protein, and the fat is what keeps the hunger and cravings away. And I agree about coming to the low carb group. There are a lot of people with a lot of experience who completely disprove the "not sustainable" theory.0
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Have you done any searches for "Low carb, non meat protein sources"? I found this when I did:
http://lowcarbdiets.about.com/od/vegetarian/tp/Low-Carb-Vegetarian-Protein-Foods.htm
I eat low carb, and have for the past several months. There are specific forums for low carb eating which can help you learn a lot. Unfortunately the main forums, even this "Food and Nutrition" one, is not at all open to discussing this woe. You will get the people telling you how asking about a low carb diet is like asking for how to commit suicide... Now that's an extreme to me, but what do I know? Oh, wait, I know that FOR ME low carb is enjoyable and works.
Good luck on your journey!0 -
I think at some point, any weight loss plan needs tweaking, and OP, you're right to tweak your macros until you find what works for YOU. I might suggest finding a group (as suggested previously) geared specifically towards low carb: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Do your research, find a group of people who have some experience and success with the method you want to try, and take it from there.
Good luck!0 -
I have been eating less than 20g of carbs for a week now, I have way more energy, Im not hungry, and Ive lost 5 lbs.0
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Have you done any searches for "Low carb, non meat protein sources"? I found this when I did:
http://lowcarbdiets.about.com/od/vegetarian/tp/Low-Carb-Vegetarian-Protein-Foods.htm
I eat low carb, and have for the past several months. There are specific forums for low carb eating which can help you learn a lot. Unfortunately the main forums, even this "Food and Nutrition" one, is not at all open to discussing this woe. You will get the people telling you how asking about a low carb diet is like asking for how to commit suicide... Now that's an extreme to me, but what do I know? Oh, wait, I know that FOR ME low carb is enjoyable and works.
Good luck on your journey!
And you think OP is going to be able to hit 55% protein with that stuff? I use all that stuff to help me hit my protein goals along with a lot of meat, poultry, and fish...and my protein intake is still only usually around 30%.
I mean, I agree that I would swap out the protein for higher fat if I were to do this...if one doesn't like meat, I think a 55% protein goal is pretty lofty, don't you?0 -
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herrspoons wrote: »
+1 for non sequitur of the decade.0 -
I agree that you should get your protein based on levels of your body weight (0.6-0.8 grams per pound body weight as someone else pointed out) and not a percentage; and that percentage is pretty high for people who follow low carb.
You said you were trying low carb because you aren't seeing the scale move; that may be because you are eating more than you think or you are eating at too high of an intake level to lose at the rate you expect.
Try low carb if you like, but keep in mind that calorie deficit is key. You may find it easier to stick to a lower calorie goal with low carb, you may find that low carb doesn't work for you. Either way, make sure you're logging accurately and hitting your daily goal.
As for low carb, you seem to essentially want to do low carb vegetarian (well, not no meat, but low meat since you don't like eating it). I'd imagine it's doable, but a lot of the protein sources are going to also be carb sources. Many people doing low carb go by "net" carbs which is the grams of carbs minus the carbs of fiber. So, things like beans and lentils would be good because they are higher in protein and fiber even though they have a lot of carbs.
I don't do low carb, so I'm not a lot of help; definitely check out the group that others are mentioning.0 -
I know some of it is water weight but I also feel so much better. Ive always hated exercising but now I have so much energy I want to. I tried a lot of things, even vegan for a time but felt like it was always a struggle. I like eating like this, it works well for ME. I know it isnt for everyone. But it also doesnt mean Im wrong and that others might not benefit from trying something new.
Einstein said "Insanity is doing the same thing over and over and expecting different results."0 -
[/quote]
And you think OP is going to be able to hit 55% protein with that stuff? I use all that stuff to help me hit my protein goals along with a lot of meat, poultry, and fish...and my protein intake is still only usually around 30%.
I mean, I agree that I would swap out the protein for higher fat if I were to do this...if one doesn't like meat, I think a 55% protein goal is pretty lofty, don't you?[/quote]
Nope, I think the OP asked for "any suggestions on what to eat" to help her reach her goals, not what her goals should be. I think the OP has some more researching to do and that the link could be a place to start. That's what I think, thanks for asking though.0 -
What's your reason for such a high amount of protein?Ok so I've decided to play around with my macro. Before this I would just eat my daily allowance of calories but I'm at a stand still and want to try something different to see if it works for my body. I don't eat a lot of meat, just chicken and fish once in a while so it's hard for me to get in protein without the carbs. Right now I've decided on 15% carbs, 30% fat and 55% protein. Any suggestions on what to eat... Normally I've been eating around 100-120g carbs per day so this should be a challenge...
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baconslave wrote: »If low-carbing is suicide, I'm taking a d*mn long time to die...
I've had enough time to lose 84lbs, get healthy, and run 3 times a week. Oh, and lift twice weekly. But certainly us low-carbers will all drop dead any minute now. I'm sure there'll be a party. Make sure there's bacon-wrapped cheese, ok. That's my death-bed request.
Go on, you nearly typed bacon sandwich, admit it!!
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Im just gonna pop some popcorn and enjoy the show lol! WoW!0
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Honestly, no point in trying to reduce a macro nutrient group that low. If it is weight loss that you are worried about, just keep calibrating your calories down by 100 every 2 weeks (preferably through increased exercise) until you see consistent 1 lbs weight loss. Decreasing carb intake a little bit over normal consumption can be helpful to weight loss, but going super low carb is a great way to have low energy all the time and loose muscle mass. Carbs are muscle sparing. You some carbs in your diet, just make sure they are slow burning carbs (low glycemic index) A more reasonable macro split, like a 30/25/45 (f/c/p) is probably more sustainable over the long run.
She asking for suggestions on what to eat based on her desire to eat 15% carbs, 30% fat and 55% protein. She's not asking whether this is a good idea or not.
But she did say that she is at a stand still and doesn't know what to do. Taking my macros to those figures would be the last thing I would suggest. It just doesn't work in the long run. I did low carb for years and my results were subpar on every level compared to what I do now.
I know even though you can see that I am in peak condition you won't ask what I do now, because you've made your mind up that low carbing is the way, because you lost weight. I was like that too, but it's such a difficult lifestyle and it really screws with your brain chemistry. It becomes impossible to do long term.
When you discover carbs again, combined with calorie control, you won't believe how good you feel, and how well you perform.
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herrspoons wrote: »
+1 for non sequitur of the decade.
lol I had to google to see what non sequitur was...I feel so dumb now
But I agree...0 -
I stepped down from approximately your daily goals to just less than 82 carbs per day. The two (2) keys were:
(1)searching my local food suppliers for less carb foods that were already part of my 120-130 goal as those food selections I had been eating were balanced and I was not starved or lacking the nutriments needed.
Step down examples: Pepperidge Farms Light Style bread--each slice 9 carbs; Half & Half (dairy) as it has less carbs and less fat than reduced fat milk; Spagetti squash in place of pasta; Coconut Oil rather than other oils; No carb salad dressings, etc.
(2) less portions and eating more frequently--up to five meals per day.
In my city we have free seminars at diabetic clinics where doctors, food scientists, and dieticians provide all sorts of free information. Their information is a good source of planned diets and foods. I'm not diabetic, but following some of the programs has lowered my weight by 50 pounds, decreased my waist by 4 inches, caused less dental issues with gum pockets, etc. due to sugar, and has given me more stamina, better sleep, and overall better general health.
You can do it!
I have done this as well- the suggestions above anyway. But I only get 30 carbs a day - my dr prescribed diet for my PCOS (I am one of those have to be for medical reasons low carbers)
I just google low carb recipes- had to do this for thankgiving- there are a lot of good websites out there with awesome recipes!0 -
baconslave wrote: »If low-carbing is suicide, I'm taking a d*mn long time to die...
I've had enough time to lose 84lbs, get healthy, and run 3 times a week. Oh, and lift twice weekly. But certainly us low-carbers will all drop dead any minute now. I'm sure there'll be a party. Make sure there's bacon-wrapped cheese, ok. That's my death-bed request.
Only if you have a true medical reason for eating low carb.
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This discussion has been closed.
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