CARB CYCLERS UNITE....
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Hi, Folks. I stumbled onto your group having never heard of carb cycling. I went over to Amazon and read the reviews of Chris Powell's book, and see that he does not define what is "high" and what is "low". How are you all determining this? Trial and error? Another source?
About me: I am female, 52, sedentary job. I consume about 100 - 150g of carbs a day, which I know is not low but I'd assumed was moderate. (I should mention this is total carbs - I haven't figured the net.) I don't eat pasta or sweets, only sweet potatoes, and avoid bread. My one guilty pleasure I can't kick: sweetened coffee creamer once each morning. I've done an Atkins-like diet in the past but could not maintain it. I'm sure part of that was due to the fact that I only eat fish and poultry - no other meat. I'm wondering if I could do it a few days of a very low carb/high fat diet if I knew more "normal" (for me) eating was on the horizon.
I've made many attempts at weight loss in the past, and promised myself that this time I would stick to my "moderate carbs" and CICO approach to keep things simple. So in addition to my question above regarding the definition of "high" vs. "low", I would love to know how difficult you are finding this in terms of planning.
Thanks!0 -
Hello and Welcome ! In Powells books, he cycles not only carb count, but calorie count. For instance his low carb days are about 1200 calories for a woman, you have about 3 oz of protein or less, 2 or more cups of veggies, and a tbs of fat for 4-5 meals. He considers " carbs ", as foods like pasta, bread, starchy veggies. On the high carb days, you will be around 1500 calories, eating protein and a starch at every meal, with no fat....veggies are optional. You can cycle your days a number of ways, every other day, every two days go low, and one day high, or work it around what you have going on socially. He also suggest having a cheat day or meal a week. I personally found rebounding from a cheat day quite difficult.
I have had good results personally doing this program, but I have found even better results when I lower my over all carb count, including veggies to be under a certain gram count. It has taken me several weeks to find my sweet spot. And I also found it difficult to cut out the fats on the high carb days, so I didn't worry about them back then.
You mentioned that you take in 100-150 carbs a day, that is considered low carb by many. I think once you figure out what total carb level you lose weight on, you then could design a program where you increase your carb levels a bit a few days of week, then lower them for other days....I think you can make it as easy as you want or not. I cook for my DH, we have a protein and veggie every meal, I also cook a starchy veg or rice for him when he requests...i haven't bought a loaf of bread in months !!! Lol. Anyways, I hope this answers your questions.
Good luck!0 -
Thanks, this is really helpful! Stupid question, though ... you wrote "you have about 3 oz of protein or less, 2 or more cups of veggies, and a tbs of fat for 4-5 meals". Can I assume that would be for each of the 4 -5 meals? Or total? I don't think I could make 3 oz protein last all day so I hope you meant "each." I promise I'm one of those people who tries to get you to tell her the content of the whole book
just trying to determine if this is something I can do before investing the time in the book myself.
From just what you've told me so far, it doesn't seem like it would be a radical departure from the way I already eat, and might help me with the problem I run into of eating the same thing each day. I already try to incorporate protein at each meal (something I picked up years ago from the Zone Diet.) I find it helps with even mental clarity throughout the day.
Thanks again!0 -
Hi Triplestep! You can also get some additional info from Heidi Powell's website and by reading back through the previous posts. Also, yes those portions were oer each meal.
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I also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!0 -
Yep! I do.....been averaging under 30 for awhile now. What side effects are you feeling ? I went a few weeks feeling lethargic and lacking strength in my workouts, but as promised, my energy has bounced backI also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
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. Yes I would agree, it doesn't seem like a radical departure from what you are doing. I think the Powells give a pretty basic way to cycle to the masses. You can also find cycle info on bodybuilding .com, and under cycling keto on the keto Reddit site.....Triplestep wrote: »Thanks, this is really helpful! Stupid question, though ... you wrote "you have about 3 oz of protein or less, 2 or more cups of veggies, and a tbs of fat for 4-5 meals". Can I assume that would be for each of the 4 -5 meals? Or total? I don't think I could make 3 oz protein last all day so I hope you meant "each." I promise I'm one of those people who tries to get you to tell her the content of the whole book just trying to determine if this is something I can do before investing the time in the book myself.
From just what you've told me so far, it doesn't seem like it would be a radical departure from the way I already eat, and might help me with the problem I run into of eating the same thing each day. I already try to incorporate protein at each meal (something I picked up years ago from the Zone Diet.) I find it helps with even mental clarity throughout the day.
Thanks again!
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Yep! I do.....been averaging under 30 for awhile now. What side effects are you feeling ? I went a few weeks feeling lethargic and lacking strength in my workouts, but as promised, my energy has bounced backI also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
I'm going to pay closer attention to how you eat and see if I can mimic some of the macros. I look at everyone's' diary here and there but never pay close attention. My staples are grilled chicken and broccoli. I'll eat this until I grow tired of it then move on. I'm trying to pay close attention to hidden carbs as well but it's important for me to also keep my fiber up and my sodium down. If analyzing burned calories the way physical exercise does I'd be a stick figure!0 -
One of the tenants in the keto world is that you really don't need to watch the fiber. Unless you are tracking Net Carbs of course....but tryinf to get high fiber may not allow you to get real low carb numbers... I guess if you are on the SAD diet, you need fiber to counteract all the processed and sugar added foods. In a Low carb, whether you are eating Keto, LCHF, Atkins, etc....you are naturally taking in low sugar and good veggies, so your digestive tract and your body is in good balance. Also the higher fats helps with the digestion end of things too.
Yep! I do.....been averaging under 30 for awhile now. What side effects are you feeling ? I went a few weeks feeling lethargic and lacking strength in my workouts, but as promised, my energy has bounced backI also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
I'm going to pay closer attention to how you eat and see if I can mimic some of the macros. I look at everyone's' diary here and there but never pay close attention. My staples are grilled chicken and broccoli. I'll eat this until I grow tired of it then move on. I'm trying to pay close attention to hidden carbs as well but it's important for me to also keep my fiber up and my sodium down. If analyzing burned calories the way physical exercise does I'd be a stick figure!
When I scan someone's diary, I go to the bottom first and look at their macros etc,then I check out their meal ideas....
I tend to cook a pretty large meal , and use the leftovers for a few days....so yes, my entries could look a little boring but it beats cooking nightly. My lovely DH, loves variety so I'm on a constant look out for bright ideas !0 -
Good Info! Thanks!
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Hi Ladies I just wanted to pop in and say hello and that all of you are doing fantastic Keep up the great work ...DB I am doing LCHF you are welcome to look at my diary Also in the keto world they say you must up your sodium (I haven't had a problem with the lowcarb flu or whatnot ) If you haven't joined the LC group you may want too DB lots of great info ..Happy Thanksgiving everyone 0
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Meeeeggggaaann! You NEED to pop in more ! Miss you Girl !!!!ms_smartypants wrote: »Hi Ladies I just wanted to pop in and say hello and that all of you are doing fantastic Keep up the great work ...DB I am doing LCHF you are welcome to look at my diary Also in the keto world they say you must up your sodium (I haven't had a problem with the lowcarb flu or whatnot ) If you haven't joined the LC group you may want too DB lots of great info ..Happy Thanksgiving everyone
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Tiff! Are you getting ready for your Thanksgiving Week Plan ???0
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Hi Sue ....yes I do (I promise I will ) ....Miss you tooooooooo 0
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I also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
Hi DB,
Yes I hit 30 or under net carbs sometimes. I pre log and plan to do all low carb 11/22-11/25 before Thanksgiving.
11/17-48 carbs-21 fiber = 27 net
11/22-43-13= 30
11/23-37-15=22
11/24-43-21=22
11/25-43-15=28
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Tiff! Are you getting ready for your Thanksgiving Week Plan ???
Yes, I'm ready! Low carb Sunday-Wednesday so I don't gain weight that week, my hubby is not pleased but he can add a carb if he wants. I also plan to weigh in Thursday morning before flying out to Vegas and then not again until the following Saturday so I don't see the water weight gain and panic.0 -
ms_smartypants wrote: »Hi Ladies I just wanted to pop in and say hello and that all of you are doing fantastic Keep up the great work ...DB I am doing LCHF you are welcome to look at my diary Also in the keto world they say you must up your sodium (I haven't had a problem with the lowcarb flu or whatnot ) If you haven't joined the LC group you may want too DB lots of great info ..Happy Thanksgiving everyone
My sodium has gone up. I was trying to keep it around 1500 but that's impossible. I'll find the group and join.. Happy Thanksgiving! Thanks for the info too!
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tiffkittyw wrote: »I also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
Hi DB,
Yes I hit 30 or under net carbs sometimes. I pre log and plan to do all low carb 11/22-11/25 before Thanksgiving.
11/17-48 carbs-21 fiber = 27 net
11/22-43-13= 30
11/23-37-15=22
11/24-43-21=22
11/25-43-15=28
WellI have a new goal. Get under 30! Thanks for the info, I just got to work a little harder!0 -
Tiff, those numbers are the bomb ! Fantastic planning on your part! Have a wonderful time in Las Vegas !!0
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Laura, How exciting for you reaching new levels in your goals and having to change your profile! Keep up the fantastic work!0
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Yep! I do.....been averaging under 30 for awhile now. What side effects are you feeling ? I went a few weeks feeling lethargic and lacking strength in my workouts, but as promised, my energy has bounced backI also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
What side effects are you feeling ?" - I have to really push myself in my classes now. It's like I have some sort of invisible force that's holding me back. Spin has really been a struggle since it's non stop cardio for 45 mns straight. I usually don't go any heavier than 35lbs of weight for my Body Blast class but last night I really had to struggle to lift that barbell off my back after 3-4 mins of squats. The most recent thing is my muscles will start to cramp up. Not pleasant at all... I just keep telling myself that this is just my body changing and I just have to push through and stay consistent.0 -
You just described what I've been feeling. Fair warning, this kind of feeling may last a two to four weeks.....Basically, the more consistent you are with keeping your carbs low, your body will start producing ketones, but it takes about 3-4 weeks for your body to get "fat adapted" which means your body switches over to using fats as energy, instead of glycogen. That will be your sweet spot, you will feel energized, even euphoric some report... Most people feel depleted at first, and call it Keto Flu...What Ive read is you need to get your water intake up, because when you deplete glycogen, you lose a lot of water, and in that water you lose sodium and potassium...(electrolytes) That's why Megan suggested keeping your salt up....If you are cramping you are definitely not getting enough salt. If you are weak, feeling foggy, or feeling off, you are not getting enough salt. Like you, I resisted this notion...but finally I gave in and tried bouillon....And that was the ticket! Its really a simple solution to a lot of issues.
Yep! I do.....been averaging under 30 for awhile now. What side effects are you feeling ? I went a few weeks feeling lethargic and lacking strength in my workouts, but as promised, my energy has bounced backI also posted this question on one of the keto boards but I'm curious. Those who are doing low carb or keto - have you ever been able to keep your total net carbs at 30 grams for the entire day? I did hit 40 one day but typically run between 60-70. I'm trying to lose fat and increase muscle but I've already experienced some of the low carb side effects and I'm just not sure 30 grams is practical for me. I'm just curious to see what everyone else does.
Thanks!
What side effects are you feeling ?" - I have to really push myself in my classes now. It's like I have some sort of invisible force that's holding me back. Spin has really been a struggle since it's non stop cardio for 45 mns straight. I usually don't go any heavier than 35lbs of weight for my Body Blast class but last night I really had to struggle to lift that barbell off my back after 3-4 mins of squats. The most recent thing is my muscles will start to cramp up. Not pleasant at all... I just keep telling myself that this is just my body changing and I just have to push through and stay consistent.
Ok, I got a little long winded. I hope this helps.
Sue
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Also DB, you may want to lower your expectations of your training until you get adapted. Once you are there, you will most likely see some pretty big gains.
PS What in the world is Edward Pies...This must be some sort of Southern Cuisine....0 -
Also DB, you may want to lower your expectations of your training until you get adapted. Once you are there, you will most likely see some pretty big gains.
PS What in the world is Edward Pies...This must be some sort of Southern Cuisine....
Thanks! Bullion is going on the shopping list. Edwards is a brand and they make some tasty pie'Most are pretty close to or as good as home made.0 -
Laura, How exciting for you reaching new levels in your goals and having to change your profile! Keep up the fantastic work!
Thank you! It was a nice realization for sure Although I've been feeling super "blah" here lately and haven't been sticking to my meal plan all that well. Need to reset and get re-motivated to tackle the holiday season! 0 -
You will get back at it...You have been doing so well, I know you don't want all that work to be for nothing!SpectacuLaura wrote: »Laura, How exciting for you reaching new levels in your goals and having to change your profile! Keep up the fantastic work!
Thank you! It was a nice realization for sure Although I've been feeling super "blah" here lately and haven't been sticking to my meal plan all that well. Need to reset and get re-motivated to tackle the holiday season!
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Soooo, last night I swiped one of my hubbys cookies from the pantry, and when I came out into the living room with it, he barked at me to give it to Jake, our dog.....I SO wanted to eat that cookie, but the hubs won out...well, actually Jake won that battle.
Thank goodness for Hubs, he had discovered I had gotten into the cookies a few days before. My only excuse was because I was stressed over my Dad being in the hospital and now his mother was admitted too.....Did my family's hospital situation really warrant me going off plan ? I was surprised how quickly I reacted to this kind of stress with food. This is definately something I need to be aware of and find a different way to handle it.
What do you guys think ? Do you handle stress well? Do you have someone that supports you and holds you in check when making a bad food choice ?
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Soooo, last night I swiped one of my hubbys cookies from the pantry, and when I came out into the living room with it, he barked at me to give it to Jake, our dog.....I SO wanted to eat that cookie, but the hubs won out...well, actually Jake won that battle.
Thank goodness for Hubs, he had discovered I had gotten into the cookies a few days before. My only excuse was because I was stressed over my Dad being in the hospital and now his mother was admitted too.....Did my family's hospital situation really warrant me going off plan ? I was surprised how quickly I reacted to this kind of stress with food. This is definately something I need to be aware of and find a different way to handle it.
What do you guys think ? Do you handle stress well? Do you have someone that supports you and holds you in check when making a bad food choice ?
I don't handle stress well at all. Starting a new job in 2013 is what led to my gaining back all the weight of lost in 2012 plus a few more. With that said, I was really upset and emotional yesterday over a package I wanted to take with me to Vegas for thanksgiving that fed ex refused to deliver without a signature and with my work schedule it would be impossible to pick the package up. I was super emotional over something that seemed insignificant and my husband suggested I needed to go out to dinner for comfort. I stayed on track and told him no, because being fat makes me more sad. So I guess I would say I'm doing better with the stress eating, but my husband is still a bad influence. I've learned to cope with a glass of wine instead of fast food like I used to.
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Soooo, last night I swiped one of my hubbys cookies from the pantry, and when I came out into the living room with it, he barked at me to give it to Jake, our dog.....I SO wanted to eat that cookie, but the hubs won out...well, actually Jake won that battle.
Thank goodness for Hubs, he had discovered I had gotten into the cookies a few days before. My only excuse was because I was stressed over my Dad being in the hospital and now his mother was admitted too.....Did my family's hospital situation really warrant me going off plan ? I was surprised how quickly I reacted to this kind of stress with food. This is definately something I need to be aware of and find a different way to handle it.
What do you guys think ? Do you handle stress well? Do you have someone that supports you and holds you in check when making a bad food choice ?
I go for sugar when I'm stressed. In the past if there wasn't anything on hand I'd pull out what ever ingredients I had and make something. NOW I don't even keep sugar, flour, eggs, or butter on hand. I buy them only when I know I'll be using them all up. The past week or so I've really been wanting some alcohol (vodka). This used to be my stress reliever 20 years ago. The thing with alcohol is it makes me very indifferent and leaves me feeling out of control and just weak in general. I stay away from it just by reminding myself how it makes me feel even after two drinks. Lately, I've been trying to refocus myself so that I do something like clean or exercise to relieve stress. Sometimes that works and sometimes I just drive to the store and buy a can of frosting anyway. I rationalize that frosting will satisfy me, won't impair my judgement and is CHEAP. I'm very thankful for all my new found MFP friends because a lot of times I can just start reading through the posts and wind up being inspired to just stay on track and on the wagon. It's much easier to stay on the wagon than trying to climb back on it once you fall off.0
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