Hiya, new with some questions
tomatoey
Posts: 5,446 Member
I am thinking about reducing carbs because a) I want to lose fat, so must cut calories, so need a way of dealing with hunger; and b) I can't rely on working out the way I used to because I keep getting injured (got something new today).
Complication: get brain fog on very limited carbs; have IBS-D. I've learned through experimentation that I need at least a little bit of white starch to keep guts in order. (That's not actually preferred, for taste I like grainier starches.) So that is white rice or potatoes, usually 1/2-3/4 cup. I could probably cut it down to 1/4 cup. I am staying away from pasta and trying to keep general breadiness low, but I do usually have a piece of bread with breakfast (helps with guts, somehow); I can cut that down to 1/2 a piece.
Most dark leafy greens are an IBS trigger for me, too. (Very sad, I love spinach.) I do things like green beans and asparagus, but those are higher in carbs.
Big dairy fan (thankfully, it doesn't affect me), so there are carbs in that too.
Questions:
- Is that likely to be already too many carbs to be helpful in controlling hunger/supporting my goal of fat loss?
- In my case, what would be a good number of carbs to work towards (and, net or gross)?
- What could I expect from a higher-carb lowish carb diet, modified for IBS-D, in terms of my goals?
I did South Beach ages ago (albeit in a kind of sloppy way). It weaned me off prefab foods, for the most part, and I've been more or less in phase 3 (for those who know it). But I know I'll have to be more rigorous to make this work.
Thanks in advance!
Complication: get brain fog on very limited carbs; have IBS-D. I've learned through experimentation that I need at least a little bit of white starch to keep guts in order. (That's not actually preferred, for taste I like grainier starches.) So that is white rice or potatoes, usually 1/2-3/4 cup. I could probably cut it down to 1/4 cup. I am staying away from pasta and trying to keep general breadiness low, but I do usually have a piece of bread with breakfast (helps with guts, somehow); I can cut that down to 1/2 a piece.
Most dark leafy greens are an IBS trigger for me, too. (Very sad, I love spinach.) I do things like green beans and asparagus, but those are higher in carbs.
Big dairy fan (thankfully, it doesn't affect me), so there are carbs in that too.
Questions:
- Is that likely to be already too many carbs to be helpful in controlling hunger/supporting my goal of fat loss?
- In my case, what would be a good number of carbs to work towards (and, net or gross)?
- What could I expect from a higher-carb lowish carb diet, modified for IBS-D, in terms of my goals?
I did South Beach ages ago (albeit in a kind of sloppy way). It weaned me off prefab foods, for the most part, and I've been more or less in phase 3 (for those who know it). But I know I'll have to be more rigorous to make this work.
Thanks in advance!
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Replies
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The brain fog can be caused by low sodium, so if you go LC, ensure you get adequate sodium.
Hunger control is partly due to protein. Meat and eggs are hugely satiating. If you can keep your carbs under 100g or so, you'll also benefit from the hunger reducing effects of ketones you make.
Something "paleo" might work best for your needs. The "whole 30" seems to be popular:
http://whole30.com/step-two/0 -
I'll look into it - thank you for all your advice!
(100 grams is low enough to induce ketosis??)0 -
You make ketones whenever your carb intake + glycogen isn't sufficient to meet your glucose demand. "Normal" glucose demand is between 120-200 g/d, so anything below that is good.
Going lower (like the traditional under 50g) will help deplete glycogen more quickly, but you'll get the brain benefits (including reduced hunger) and the insulin sensitivity benefits at 100g/d carbs.0 -
I'll look into it - thank you for all your advice!
(100 grams is low enough to induce ketosis??)
This is a mixed group of lo-carber's. Please see my post on this thread:
http://community.myfitnesspal.com/en/discussion/10176891/net-carbs#latest
I hope this helps,
Dan the Man from Michigan
It's Ketogenic or Bariatric! How I Found the Ketogenic Diet
Blog #10 Keto: Abbreviations, Acronyms & Terminology Used on the LCD & Keto Discussion Groups
Blog #13 DittoDan's Milestone's, First's And Good Changes Since Starting the Ketogenic Diet
DittoDan's Keto Blogs
How I got Off of Diabetic Prescriptions Drugs Since I Started Keto0 -
You make ketones whenever your carb intake + glycogen isn't sufficient to meet your glucose demand. "Normal" glucose demand is between 120-200 g/d, so anything below that is good.
Going lower (like the traditional under 50g) will help deplete glycogen more quickly, but you'll get the brain benefits (including reduced hunger) and the insulin sensitivity benefits at 100g/d carbs.
Awesome. Thanks
- Wait - less than 100g/d total carbs, or net carbs?I'll look into it - thank you for all your advice!
(100 grams is low enough to induce ketosis??)
This is a mixed group of lo-carber's. Please see my post on this thread:
http://community.myfitnesspal.com/en/discussion/10176891/net-carbs#latest
I hope this helps,
Dan the Man from Michigan
It's Ketogenic or Bariatric! How I Found the Ketogenic Diet
Blog #10 Keto: Abbreviations, Acronyms & Terminology Used on the LCD & Keto Discussion Groups
Blog #13 DittoDan's Milestone's, First's And Good Changes Since Starting the Ketogenic Diet
DittoDan's Keto Blogs
How I got Off of Diabetic Prescriptions Drugs Since I Started Keto
Appreciate the resources - thanks!0 -
less than 100g/d total carbs, or net carbs?
In theory, net. But don't push your luck. One of the reasons some keto guides give you crazy-low carb targets like 20-30g is to give you lots of room for slop. You'd have no room for slop at 100g, and you probably won't produce a lot of ketones at that level.
Your brain gets first dibs on ketones, and it will soak up a bunch. If you still have some left over, your heart and muscles can adapt as well, but that's not important for weight loss, insulin sensitivity, or brain benefits.0 -
I've learned so much from you @wabmester! Thank you! Sorry OP! Needed to get that in there!0
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less than 100g/d total carbs, or net carbs?
In theory, net. But don't push your luck. One of the reasons some keto guides give you crazy-low carb targets like 20-30g is to give you lots of room for slop. You'd have no room for slop at 100g, and you probably won't produce a lot of ketones at that level.
Your brain gets first dibs on ketones, and it will soak up a bunch. If you still have some left over, your heart and muscles can adapt as well, but that's not important for weight loss, insulin sensitivity, or brain benefits.
Got it. Really appreciate your concise, informative responses, thank you.I've learned so much from you @wabmester! Thank you! Sorry OP! Needed to get that in there!
Me too No worries at all, thanks are well earned and I'm glad if others benefit from this thread! 0 -
Ah, one more question - given that I can't do a ton of resistance activity right now, and that that will probably always be variable or on the light side, what could I expect in terms of lean muscle loss? (This wasn't an issue when I did South Beach.)
I can do stuff with resistance bands, is about it for now.0 -
Ah, one more question - given that I can't do a ton of resistance activity right now, and that that will probably always be variable or on the light side, what could I expect in terms of lean muscle loss? (This wasn't an issue when I did South Beach.)
I can do stuff with resistance bands, is about it for now.
As long as you're active and meeting your protein goal, you shouldn't lose much. There's no formulaic answer, because everyone's numbers are different. The best thing you can do is keep moving, even if it's just a bodyweight routine.0 -
Ah, one more question - given that I can't do a ton of resistance activity right now, and that that will probably always be variable or on the light side, what could I expect in terms of lean muscle loss? (This wasn't an issue when I did South Beach.)
I can do stuff with resistance bands, is about it for now.
As long as you're active and meeting your protein goal, you shouldn't lose much. There's no formulaic answer, because everyone's numbers are different. The best thing you can do is keep moving, even if it's just a bodyweight routine.
Thank you You're right - I can only do what I can do, and whatever happens happens. I know trying this is helping myself the best I can. Thanks 0 -
Ah, one more question - given that I can't do a ton of resistance activity right now, and that that will probably always be variable or on the light side, what could I expect in terms of lean muscle loss? (This wasn't an issue when I did South Beach.)
I can do stuff with resistance bands, is about it for now.
As long as you're active and meeting your protein goal, you shouldn't lose much. There's no formulaic answer, because everyone's numbers are different. The best thing you can do is keep moving, even if it's just a bodyweight routine.
Thank you You're right - I can only do what I can do, and whatever happens happens. I know trying this is helping myself the best I can. Thanks
FYI, I lost 78 of my 82 lbs without doing any exercise. Zero, zilch, nada. I had sciatic in left hip and water on the right knee. I feel so much better without the 82 lbs!
Dan the Man from Michigan0 -
Good for you @tomatoey!
Thank you!
Ah, one more question - given that I can't do a ton of resistance activity right now, and that that will probably always be variable or on the light side, what could I expect in terms of lean muscle loss? (This wasn't an issue when I did South Beach.)
I can do stuff with resistance bands, is about it for now.
As long as you're active and meeting your protein goal, you shouldn't lose much. There's no formulaic answer, because everyone's numbers are different. The best thing you can do is keep moving, even if it's just a bodyweight routine.
Thank you You're right - I can only do what I can do, and whatever happens happens. I know trying this is helping myself the best I can. Thanks
FYI, I lost 78 of my 82 lbs without doing any exercise. Zero, zilch, nada. I had sciatic in left hip and water on the right knee. I feel so much better without the 82 lbs!
Dan the Man from Michigan
That's great!!! Very encouraging 0 -
Great info on here, thanks.0
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Yes @newmeadow this is the coolest group on MFP!0
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It's good to be here! Glad you are back then!0
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