thoughts on low carb diets?
jsands755
Posts: 1 Member
I lose weight easily, but i'm worried about health effects.
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Replies
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That's awfully vague. Exactly what health effects? Most people see an improvement in cholesterol (same as anyone else who loses weight), A1C, blood pressure, complexion, and energy, as long as it's done correctly. If you half *kitten* it, it's possible to make yourself sick, no different than incorrectly adhering to any other WOE and ignoring basic rules about nutrients and caloric minimums to prevent malnutrition.0
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Low carb is just another way to create a calorie deficit. It works for many people, and is too restrictive for others. But one thing to think about is when you reach your goal, what then? Do you keep eating low-carb and just increase your calories, or do you add those carbs back in? Will that make you gain all the weight back? Is it a better idea to restrict food groups for a while to lose weight, or is it a better idea to learn to deal with those foods in a healthy way and in reasonable portions so that you can continue to do that for life?0
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Low carb is the best way to eat for me...and I have tried many. I see no negative health effects. Only good health effects.0
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I love low carb. I'm less hungry and don't feel like it's as restrictive as I expected - it definitely makes me be more imaginative with what I serve for dinner! Fibre is an issue though, illusive little thing.0
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I am definitely in the pro "lower carb" camp. I'm aiming for 30 - 35% total but try not to eat any highly refined carbs... as much as possible at least. That means no plain ol' bread and very little bread at all over the course of a week. I think I had three slices this week after many weeks of zero. No bagels (and I used to live on bagels). No tortillas as a rule. I will have some whole grain multi-grain porridge once in a while. Carbs from vegetables are ok and fruits too but more veges than fruits.
Fats I let float wherever they will go; they are usually my biggest macro. This doesn't worry me as they are generally healthy fats.
I'm losing 2kg a week, and have been for quite some time. I'm not finding the reduced carbs gets in the way of my running (I'll run more than 200km this month). I feel satiated... full even and I don't crave carbs at all.
So far the mix is working very well for me.
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Low carb to one person will be high to another.0
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Do you mean all carbs or just starchy ones?
I don't eat bread, potatoes, rice, pasta, oats, wheat etc and have noticed no ill health effects at all (except that when I do break my diet and eat them I feel like death afterwards)
But I eat loads of fruit, vegetables and coconut water so I get plenty of carbs that way.
I couldn't do protein only I don't think0 -
I am insulin resistant and pre-diabetic, so low carb is a health necessity. That being said, I find it a pretty easy way to eat. I'm not nearly as tired (due to no blood sugar crashes), and I'm losing weight at a good pace. My blood work also looks great. You have to find a WOE that works with your body, and your particular make up. Good luck!0
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I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
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It's one of a myraid of different ways to create a calorie deficit (ie lose weight).
For some people it's great
For others it's not.
There's no particular magic to it.-1 -
I am definitely in the pro "lower carb" camp. I'm aiming for 30 - 35% total but try not to eat any highly refined carbs... as much as possible at least. That means no plain ol' bread and very little bread at all over the course of a week. I think I had three slices this week after many weeks of zero. No bagels (and I used to live on bagels). No tortillas as a rule. I will have some whole grain multi-grain porridge once in a while. Carbs from vegetables are ok and fruits too but more veges than fruits.
Fats I let float wherever they will go; they are usually my biggest macro. This doesn't worry me as they are generally healthy fats.
I'm losing 2kg a week, and have been for quite some time. I'm not finding the reduced carbs gets in the way of my running (I'll run more than 200km this month). I feel satiated... full even and I don't crave carbs at all.
So far the mix is working very well for me.
I'm in the camp of: limit the heavily refined carbs as well. LowER carb and SLOWER carb for me. It's been my approach to maintenance for about 14 years.0 -
iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?0 -
Some people love it, some people do better with more carbs. I do well with lower carb than most, but still consider my carbs higher than most low carbers (about 100g). That said, my reason for moderating my carbs has more to do with managing my energy levels (medical conditions make them dodgy). My weight loss goals are all about a calorie deficit.
I don't think there are any long-lasting negative health effects to limiting carbs. The only article I've seen to that effect came from a radical vegan site. Not exactly a trustworthy source for such information.
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Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.0 -
iluvstrwbrries wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.
They vary QUITE A LOT. And I've still never seen one quite like this.
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Sabine_Stroehm wrote: »iluvstrwbrries wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.
They vary QUITE A LOT. And I've still never seen one quite like this.
yes, it just depends on what "low carb" program people are following..it seems that there are so many different ways to do low carb.....for instance the ketogenic pyramid looks more like this....and even that will vary person to person.
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I follow the original pyramid I posted. It keeps me happy and full lol0
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SnuggleSmacks wrote: »Low carb is just another way to create a calorie deficit. It works for many people, and is too restrictive for others. But one thing to think about is when you reach your goal, what then? Do you keep eating low-carb and just increase your calories, or do you add those carbs back in? Will that make you gain all the weight back? Is it a better idea to restrict food groups for a while to lose weight, or is it a better idea to learn to deal with those foods in a healthy way and in reasonable portions so that you can continue to do that for life?
This^
Low carb is quicker weight loss at the beginning....but that's basically water loss.
I need a lifestyle change because losing the weight is just HALF the battle. Keeping the weight off for a lifetime is hard work. Pick the thing that is sustainable to you....before AND after.0 -
Sabine_Stroehm wrote: »iluvstrwbrries wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.
They vary QUITE A LOT. And I've still never seen one quite like this.
It shows up on /r/keto a lot, referred to as the "keto food pyramid," though I don't know the original source.0 -
That's a reasonable looking pyramid (the original)!Low carb is quicker weight loss at the beginning....but that's basically water loss.
Opinion or fact? Peer reviewed published papers please.
There are peer reviewed published papers demonstrating how a high carb diet contributes to insulin insensitivity. Rising levels of insulin are not good for your health nor is a favourable environment for weight stability.
High carbohydrate diets contribute to inflammation that is believed to lead to atherosclerosis and cardiovascular disease, and has been observed to be a factor in the development of insulin resistance.
A lower carb higher fat diet has been shown to reduce such inflammation.
The growing body of evidence plus simple observation of North Americans suggests there is every reason to reduce intake of highly refined (some would suggest all grains refined or not) and non-vegetable carbohydrate sources.
Some carbohydrate in our diets is essential. Most of the population in North America is getting far too much, and far too much from poor sources.0 -
I'm with the many who have said that some love it, some don't, and that I don't think there's any reason it would be bad for your health. Or at least not unless you are one of the few who go so far as to cut out veggies.
I really liked doing about 30-35% carbs when I first started and wasn't that active and had lots of weight to lose. I found myself naturally increasing to about 40% carbs as I got more active, and I think at maintenance that may end up more like 50% carbs just because I don't feel a desire for more fat than I currently eat, I am finding that I feel like including more whole grains and legumes than I've been eating, and tend to eat more fruit in the summer, and I have no reason to eat more protein.
I did really well losing by basing meals around meat and veggies, but I've enjoyed more vegetarian styles of eating in the past and have found myself hindered in going back there because I've gotten used to this style, so I am actually thinking of focusing less on macros for a while and just see where I end up.
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iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
That is the way I eat yet I've never thought of myself as low carb, just that I cook fresh food from scratch. Love that pyramid
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That's a reasonable looking pyramid (the original)!Low carb is quicker weight loss at the beginning....but that's basically water loss.
Opinion or fact? Peer reviewed published papers please.
There are peer reviewed published papers demonstrating how a high carb diet contributes to insulin insensitivity. Rising levels of insulin are not good for your health nor is a favourable environment for weight stability.
High carbohydrate diets contribute to inflammation that is believed to lead to atherosclerosis and cardiovascular disease, and has been observed to be a factor in the development of insulin resistance.
A lower carb higher fat diet has been shown to reduce such inflammation.
The growing body of evidence plus simple observation of North Americans suggests there is every reason to reduce intake of highly refined (some would suggest all grains refined or not) and non-vegetable carbohydrate sources.
Some carbohydrate in our diets is essential. Most of the population in North America is getting far too much, and far too much from poor sources.
it's pretty well known that when you cut carbs your glycogen stores are going to drop...essentially water. And yes, most people who eat the SAD could most definitely stand to moderate their carbohydrate intake and most could stand to make better choices in RE to what carbs they eat...but that's completely different than going on a low carb diet.
most of my carbohydrate intake comes from legumes, lentils, steel cut oats, brown rice, potatoes and sweet potatoes, fruit, and veg...I'm by no means low carb...I don't have insulin sensitivities either.0 -
Sabine_Stroehm wrote: »iluvstrwbrries wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.
They vary QUITE A LOT. And I've still never seen one quite like this.
It shows up on /r/keto a lot, referred to as the "keto food pyramid," though I don't know the original source.
With vegetables first, then meats, then fruit, then nuts, seeds and dairy? hmm. surprising. Thanks for this.0 -
Why does one have to do only one thing?SnuggleSmacks wrote: »Low carb is just another way to create a calorie deficit. It works for many people, and is too restrictive for others. But one thing to think about is when you reach your goal, what then? Do you keep eating low-carb and just increase your calories, or do you add those carbs back in? Will that make you gain all the weight back? Is it a better idea to restrict food groups for a while to lose weight, or is it a better idea to learn to deal with those foods in a healthy way and in reasonable portions so that you can continue to do that for life?
This^
Low carb is quicker weight loss at the beginning....but that's basically water loss.
I need a lifestyle change because losing the weight is just HALF the battle. Keeping the weight off for a lifetime is hard work. Pick the thing that is sustainable to you....before AND after.
I know folks who've used one approach for weight loss, and another for maintenance.
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Sabine_Stroehm wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.
They vary QUITE A LOT. And I've still never seen one quite like this.
It shows up on /r/keto a lot, referred to as the "keto food pyramid," though I don't know the original source.
With vegetables first, then meats, then fruit, then nuts, seeds and dairy? hmm. surprising. Thanks for this.
Yep, the ongoing paleo/keto war, and that one shows up in the middle0 -
Ah, I see what you're saying. Thanks.Sabine_Stroehm wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »Sabine_Stroehm wrote: »iluvstrwbrries wrote: »I have been low carbing for over a decade.
Initially when you start you can expect 3-4 days of carb, sugar and caffeine withdrawal. Most people don't make it past the first day. You don't realize how addicted you are to c.s.c. until you don't eat them anymore. Look at it as a detox and you will get through it.
Once you're through that point, you will find your energy levels will increase . I get my carbs from vegetables and some fruit. I avoid refined sugar, bread, rice, pasta etc...for now.... We CAN eat what everyone else does but we do it in moderation.
And they key to being successful is to gradually add back the foods in a pyramid, this will re-train your body and your brain how to eat those foods... eventually we do add back in grains but a low carbers food pyramid looks different than the standard food pyramid.
Whose pyramid is this?
That one belongs to the FoodNetwork lol. There are others out there they vary but for the most part are the same.
They vary QUITE A LOT. And I've still never seen one quite like this.
It shows up on /r/keto a lot, referred to as the "keto food pyramid," though I don't know the original source.
With vegetables first, then meats, then fruit, then nuts, seeds and dairy? hmm. surprising. Thanks for this.
Yep, the ongoing paleo/keto war, and that one shows up in the middle
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The thing is, eating low carb the way I do it...I have a hard time meeting 1000 calories a day..let alone the 1350 I have set up for myself..sometimes I will indulge myself and eat what I want and then my calories will go as high as 1500 but those days are rare.....
but most of the time Im sitting at home grumbling to myself " aw man, I need 50 more calories or my dairy wont post."
Im not understanding how low carb translates to not low calorie0 -
iluvstrwbrries wrote: »The thing is, eating low carb the way I do it...I have a hard time meeting 1000 calories a day..let alone the 1350 I have set up for myself..sometimes I will indulge myself and eat what I want and then my calories will go as high as 1500 but those days are rare.....
but most of the time Im sitting at home grumbling to myself " aw man, I need 50 more calories or my dairy wont post."
Im not understanding how low carb translates to not low calorie
It can if you're doing "lazy keto" where you don't measure or pay much attention to things. I gained after 13 years of maintenance that way, just a combination of not giving a damn because of other health stuff going on, and not lowering my intake from pretty active to basically bed ridden. I stayed in ketosis the entire time, but I put on quite a bit of weight over 2 years. Bacon is only your friend in moderation
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iluvstrwbrries wrote: »The thing is, eating low carb the way I do it...I have a hard time meeting 1000 calories a day..let alone the 1350 I have set up for myself..sometimes I will indulge myself and eat what I want and then my calories will go as high as 1500 but those days are rare.....
but most of the time Im sitting at home grumbling to myself " aw man, I need 50 more calories or my dairy wont post."
Im not understanding how low carb translates to not low calorie
It can if you're doing "lazy keto" where you don't measure or pay much attention to things. I gained after 13 years of maintenance that way, just a combination of not giving a damn because of other health stuff going on, and not lowering my intake from pretty active to basically bed ridden. I stayed in ketosis the entire time, but I put on quite a bit of weight over 2 years. Bacon is only your friend in moderation
I hate bacon lol, I will eat it but Im not a fan...or sausage either. I have never even heard of keto diet until I got back on this app. I think over time you just know what to eat. I was off low carbing for a few years. I dont low carb when Im pregnant or nursing a baby so I gained weight because I like to eat lol. Im not going to lie, I love food and I love good food....and I gained weight so here I am now...baby is three and weaned and time for me to get back in shape after letting myself go. *shrugs*0
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