Low Carb Dieting - Induction Phase
ajmurray1234
Posts: 163 Member
Hello,
I have decided to do something that to most people is not a good idea, but perhaps to others is just fine. For two weeks I am going to restrict my net carbs to 20 grams per day as prescribed in low carb diets such as Atkins.
I have to admit I have been really intrigued by the philosophy that your body will turn to stored fat for energy when the presence of carbs is low.
I have done my due diligence by researching the good and bad of this diet, read up on tips, etc; and will move forward in doing this.
I'll try to keep my results posted per week.
SW: 172
GW: 130
Cheers
Andrea
I have decided to do something that to most people is not a good idea, but perhaps to others is just fine. For two weeks I am going to restrict my net carbs to 20 grams per day as prescribed in low carb diets such as Atkins.
I have to admit I have been really intrigued by the philosophy that your body will turn to stored fat for energy when the presence of carbs is low.
I have done my due diligence by researching the good and bad of this diet, read up on tips, etc; and will move forward in doing this.
I'll try to keep my results posted per week.
SW: 172
GW: 130
Cheers
Andrea
0
Replies
-
Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
90 -
Um, ok?
If you've made the decision why post this?0 -
withaflourish wrote: »Um, ok?
If you've made the decision why post this?
Because saying it aloud or in this case, posting it will make me own up to my decision.
Thanks for your reply.
Cheers0 -
IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
0 -
You do realize what will happen once you reintroduce carbs right?0
-
ajmurray1234 wrote: »IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
It's all about CICO. If you were not losing then something was wrong with your logging.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p10 -
Liftng4Lis wrote: »You do realize what will happen once you reintroduce carbs right?
So you've done it before? I haven't so no, I don't know what will happen. I don't even know if this will work.
Cheers0 -
ajmurray1234 wrote: »Liftng4Lis wrote: »You do realize what will happen once you reintroduce carbs right?
So you've done it before? I haven't so no, I don't know what will happen. I don't even know if this will work.
Cheers
Well when you restrict carbohydrates you drop a lot of water weight.
Reintroduction of carbohydrates means you'll gain that water weight back, and some more.ajmurray1234 wrote: »IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
Again, there's literally no point in this. It takes much longer than 2 weeks to become fat adapted. Even so, the reintroduction of carbohydrates will mean you are no longer fat adapted. Also, your body doesn't just use carbs as an energy source in a normal diet...
0 -
queenliz99 wrote: »ajmurray1234 wrote: »IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
It's all about CICO. If you were not losing then something was wrong with your logging.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Nope that's not it. I keep track of my calories manually.
But thanks for your suggestion
cheers0 -
ajmurray1234 wrote: »queenliz99 wrote: »ajmurray1234 wrote: »IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
It's all about CICO. If you were not losing then something was wrong with your logging.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Nope that's not it. I keep track of my calories manually.
But thanks for your suggestion
cheers
Then you probably weren't logging correctly... i.e. weighing foods with an electric scale in grams instead of cups.0 -
community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/1143-keto
There are some low carb/keto groups on MFP that are very supportive and full of information.0 -
When you cut carbs, you lose water and glycogen. When you reintroduce them, you tend to get those right back.ajmurray1234 wrote: »Liftng4Lis wrote: »You do realize what will happen once you reintroduce carbs right?
So you've done it before? I haven't so no, I don't know what will happen. I don't even know if this will work.
Cheers0 -
IsaackGMOON wrote: »ajmurray1234 wrote: »Liftng4Lis wrote: »You do realize what will happen once you reintroduce carbs right?
So you've done it before? I haven't so no, I don't know what will happen. I don't even know if this will work.
Cheers
Well when you restrict carbohydrates you drop a lot of water weight.
Reintroduction of carbohydrates means you'll gain that water weight back, and some more.ajmurray1234 wrote: »IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
Again, there's literally no point in this. It takes much longer than 2 weeks to become fat adapted. Even so, the reintroduction of carbohydrates will mean you are no longer fat adapted. Also, your body doesn't just use carbs as an energy source in a normal diet...
Well I guess you are the expert.0 -
chaoticdreams wrote: »community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/1143-keto
There are some low carb/keto groups on MFP that are very supportive and full of information.
Thank you! Its nice to have members comment without attacking.0 -
There is kinda a reason why many people are against this diet.
Take it from me, I actually did Atkins for a couple months (on Intro phase the whole time)... It's definitely do-able and restricting carbs actually made keeping the calories low a lot easier because most calorie-dense foods come with a lot of carbs... But anyways, I thought I liked it at the time but there is a fault to the diet
If you do not plan to live low-carb for the rest of your life, then it's not the diet for you. I did it to get in shape but planned to eat breads (restricting calories still) afterwards and it was basically a complete waste of time. I lost the same amount of weight just counting calories and it made eating out and eating at home not only a hassle but surprisingly more expensive because I had to buy so many low-carb foods that don't come cheap.
Also, making a "diet" (I like to call it a lifestyle) that's something you thoroughly enjoy and love is essential to staying on track. The low-carb thing was difficult for me even after many months because I was constantly thinking of how to make my meals and what I was eating and what I can't eat. But with the normal calorie counting thing, one month in and I'm already subconsciously tracking my foods without a second thought.
All I'm saying is you don't actually lose any more weight (or not even that much faster) than you would just counting calories. It was an interesting time to really see how sugar is played into many different foods but the intro phase does restrict many nutrients that you would get in even fruit which sucked. I would never go back personally to it although I do sometimes like to keep my carbs at just 100g as a challenge but never as low as 20g.
The most effective way to keep yourself from falling into cravings and forgetting your diet is to make the most appealing and manageable diet you can handlle within the restrictions of your calorie input/output.
If you plan to keep going with it you can message me for more info but I really think you should not feel the need to bother with a low-carb diet.0 -
Thank-you for your reply. I notice how a lot of members' comments are near cruel and it shouldn't be that way. Your response was constructive because you actually did the diet.sandsofarabia wrote: »There is kinda a reason why many people are against this diet.
Take it from me, I actually did Atkins for a couple months (on Intro phase the whole time)... It's definitely do-able and restricting carbs actually made keeping the calories low a lot easier because most calorie-dense foods come with a lot of carbs... But anyways, I thought I liked it at the time but there is a fault to the diet
If you do not plan to live low-carb for the rest of your life, then it's not the diet for you. I did it to get in shape but planned to eat breads (restricting calories still) afterwards and it was basically a complete waste of time. I lost the same amount of weight just counting calories and it made eating out and eating at home not only a hassle but surprisingly more expensive because I had to buy so many low-carb foods that don't come cheap.
Also, making a "diet" (I like to call it a lifestyle) that's something you thoroughly enjoy and love is essential to staying on track. The low-carb thing was difficult for me even after many months because I was constantly thinking of how to make my meals and what I was eating and what I can't eat. But with the normal calorie counting thing, one month in and I'm already subconsciously tracking my foods without a second thought.
All I'm saying is you don't actually lose any more weight (or not even that much faster) than you would just counting calories. It was an interesting time to really see how sugar is played into many different foods but the intro phase does restrict many nutrients that you would get in even fruit which sucked. I would never go back personally to it although I do sometimes like to keep my carbs at just 100g as a challenge but never as low as 20g.
The most effective way to keep yourself from falling into cravings and forgetting your diet is to make the most appealing and manageable diet you can handlle within the restrictions of your calorie input/output.
If you plan to keep going with it you can message me for more info but I really think you should not feel the need to bother with a low-carb diet.
0 -
Hi there. I have been doing a carb cycling diet with calories cycling. So while I have done a fat fast which was similar to induction I have not done induction perse. I then went on to my normal carb cycling diet and was fine. I hace even gone on to regular carb intake at times with no regain except a little water like one or two lbs. Its is fine. I think if you eill go onto atkins after this is a good start. but carb cycling is less restricted and you can have carbs every other day which was more doable for me. I do chris powell choose more lose more for life:) I have lost 30 lbs. I have pcos and this is the only thing works for me0
-
ajmurray1234 wrote: »IsaackGMOON wrote: »Why bother if it's just for 2 weeks? I don't see the point.
Low carbing doesn't make you lose any more fat than restricting calories... weight loss is all about calories.
I still don't see the point in this.
9
2 weeks is supposed to put your body in a state of Ketosis so your fat stores are used for energy instead of carbs.
I don't know how this going to work, I just know I have been restricting but w/out the desired results. So.. I'm trying something different.
Cheers
You don't have to be low carb to burn fat.
That said, if you want to try low carb and see if you like it, go for it -- nothing wrong with low carb as a way to cut calories!0 -
Remember to increase fats-- chicken thighs with skin, nuts, butter, bacon.ajmurray1234 wrote: »Hello,
I have decided to do something that to most people is not a good idea, but perhaps to others is just fine. For two weeks I am going to restrict my net carbs to 20 grams per day as prescribed in low carb diets such as Atkins.
I have to admit I have been really intrigued by the philosophy that your body will turn to stored fat for energy when the presence of carbs is low.
I have done my due diligence by researching the good and bad of this diet, read up on tips, etc; and will move forward in doing this.
I'll try to keep my results posted per week.
SW: 172
GW: 130
Cheers
Andrea0 -
Thank You.angelexperiment wrote: »Hi there. I have been doing a carb cycling diet with calories cycling. So while I have done a fat fast which was similar to induction I have not done induction perse. I then went on to my normal carb cycling diet and was fine. I hace even gone on to regular carb intake at times with no regain except a little water like one or two lbs. Its is fine. I think if you eill go onto atkins after this is a good start. but carb cycling is less restricted and you can have carbs every other day which was more doable for me. I do chris powell choose more lose more for life:) I have lost 30 lbs. I have pcos and this is the only thing works for me
0 -
Remember to increase fats-- chicken thighs with skin, nuts, butter, bacon.ajmurray1234 wrote: »Hello,
I have decided to do something that to most people is not a good idea, but perhaps to others is just fine. For two weeks I am going to restrict my net carbs to 20 grams per day as prescribed in low carb diets such as Atkins.
I have to admit I have been really intrigued by the philosophy that your body will turn to stored fat for energy when the presence of carbs is low.
I have done my due diligence by researching the good and bad of this diet, read up on tips, etc; and will move forward in doing this.
I'll try to keep my results posted per week.
SW: 172
GW: 130
Cheers
Andrea
Thanks for the tip.0 -
I do LCHF and I will say that it's not a diet, it's a life-long way of eating. Unless you have some specific medical issues, CICO should work. If it's not working, you need to tweak what you're doing. For many people, CICO still applies when on LCHF. Some people can eat more calories, but some can't. I'm one of those that can't. That's not to say that LCHF isn't a good idea. For me, it's great, I've never felt better, I have a lot of energy, and I'll never eat any other way. But that's the point... never eat any other way.
If you don't think LCHF is the way you'd like to eat forever, then you might want to play around with CICO moderating all foods or another diet method to see if that fits your lifelong view a little better. If you want to try it, go ahead. Trying it won't hurt anything. Just realize that the water weight you lose when you cut carbs will come back when you bring them back.
I will suggest that 2 weeks isn't enough. You may or may not be in full ketosis and seeing any weight loss benefits after that two weeks. It varies by individual. You may also not be in ketosis with 50g per day. Some folks can eat 70g, some need closer to 30. I'm one of the "closer to 30g" group. I always suggest a full 4 weeks once you get your carbs to 50g. If you can't just drop to 50 and you need to step down your carbs by 5g every few days, your 4 weeks shouldn't start until you're at 50 or even a little below.
The LCD group link posted earlier is wonderful. There's a LCD Launch Pad with LOADS of info. I suggest you start there and read everything. You might discover something that screams YES! or NO! at you about this WOL. It's not magic and it won't happen quickly once you've lost the water weight. Good luck.0 -
This content has been removed.
-
i think if you must have carbs, i think a piece of toast in the morning with butter or 2 slices of whole grain flat bread (same calories as one piece of regular bread) can be used at breakfast, for egg sandwiches and or a side carb. then maybe a half cup of rice or quinoa or lentiles or barley with dinner or in soups is good. not all carbs are the same as not all calories are the same. i was on the attkins diet and i lost 80 pounds. still keeping it off. but i eat carbs as well but i eat the right kind of carbs,, usually the carbs with alot of fiber are the best. very little sugar. but there are times i let myself have even sugary things. its about balance no matter what you eat. protien should be the main thing you look for in your foods, and also fiber patasium and things like this. eat more of the things that generaly have alott of those in it and you'll keep a regular digestive tract and your body will be healthier0
-
I've been doing LCHF for a few months, with my carbs low enough (usually under 30g total) that I have been in what the Atkins diet would call induction - nutritional ketosis - the entire time. For me, it has been a great success with lowered blood glucose levels, improvements in autoimmune issues, better skin and hair, and my appetite and carb cravings (compulsion) has really changed so I find it much easier to eat at a deficit and lose weight (2-3lbs per week at first, now at normal BMI it is1-2lbs per week).
I agree that 2 weeks may not be long enough to reap the benefits of the LCHF diet. Many people feel poorly in the first week or two (or four) so giving it a while longer may help. To reduce the discomfort of the keto-flu as you become fat adapted, consider upping your potassium, magnesium, and sodium. I got to the point where I put a teaspoon of sugar in my water every morning; 3000-5000mg of sodium per day is needed.
As the others said, when carbs are reduced, you will lose a lot of water weight, hence the need to up your electrolytes, but I say that it's just fun to enjoy it. I started at 185 pounds at the end of June. I lost 5 lbs in the first week (fun!) and then lost 2 lbs per week after that. I'm now at 160 lbs, a normal BMI, and my loss has slowed to 1-2 lbs per week (eating the same calories). Yes, I'm sure at least 5 lbs is water weight but I don't care. I don't plan on eating a lot of carbs again, so I won't regain that water weight. I hope to hit my goal of 140 early in the new year.
Ditto the others on joining the LCD or Keto group. It's a nice environment. They'll be accepting of you "trying it out" and supportive of a decision to stop if it isn't right for you.
Good luck!
0 -
CarolynLiggett wrote: »i think if you must have carbs, i think a piece of toast in the morning with butter or 2 slices of whole grain flat bread (same calories as one piece of regular bread) can be used at breakfast, for egg sandwiches and or a side carb. then maybe a half cup of rice or quinoa or lentiles or barley with dinner or in soups is good. not all carbs are the same as not all calories are the same. i was on the attkins diet and i lost 80 pounds. still keeping it off. but i eat carbs as well but i eat the right kind of carbs,, usually the carbs with alot of fiber are the best. very little sugar. but there are times i let myself have even sugary things. its about balance no matter what you eat. protien should be the main thing you look for in your foods, and also fiber patasium and things like this. eat more of the things that generaly have alott of those in it and you'll keep a regular digestive tract and your body will be healthier
I disagree with some of this.
The fats in aLCHF diet can keep some people more regular than fibre ever could; it is very true for me.
The main part of a LCHF diet is fat, and not protein (as a general rule).
The bread, quinoa, or barley would probably be over the upper limit of carbs that would allow someone to be in ketosis (aka induction phase). Most low carbers avoid grains, flours, starrches and sugars so they can still enjoy veggies and some low GI fruit.Good luck on your plan. You said you did your research, but your posting in this thread indicates that there are still many things about low carb eating that you don't seem very knowledgeable about. That doesn't seem to set one up to have the best chance of success when embarking on a way of eating. I'd spend more time figuring out what this diet is about and why you think it'll be the best for you.
I'd also research side effects of the first stage of keto eating. If you don't know of them....you can't take steps to mitigate them. The induction phase can be pretty gnarly for many people.
Increasing electrolytes should help one avoid the side effects of the first week or so.0 -
I do LCHF and I will say that it's not a diet, it's a life-long way of eating. Unless you have some specific medical issues, CICO should work. If it's not working, you need to tweak what you're doing. For many people, CICO still applies when on LCHF. Some people can eat more calories, but some can't. I'm one of those that can't. That's not to say that LCHF isn't a good idea. For me, it's great, I've never felt better, I have a lot of energy, and I'll never eat any other way. But that's the point... never eat any other way.
If you don't think LCHF is the way you'd like to eat forever, then you might want to play around with CICO moderating all foods or another diet method to see if that fits your lifelong view a little better. If you want to try it, go ahead. Trying it won't hurt anything. Just realize that the water weight you lose when you cut carbs will come back when you bring them back.
I will suggest that 2 weeks isn't enough. You may or may not be in full ketosis and seeing any weight loss benefits after that two weeks. It varies by individual. You may also not be in ketosis with 50g per day. Some folks can eat 70g, some need closer to 30. I'm one of the "closer to 30g" group. I always suggest a full 4 weeks once you get your carbs to 50g. If you can't just drop to 50 and you need to step down your carbs by 5g every few days, your 4 weeks shouldn't start until you're at 50 or even a little below.
The LCD group link posted earlier is wonderful. There's a LCD Launch Pad with LOADS of info. I suggest you start there and read everything. You might discover something that screams YES! or NO! at you about this WOL. It's not magic and it won't happen quickly once you've lost the water weight. Good luck.
Thankyou. I was actually considering going longer for 2 weeks; I am so determined to lose weight and have heard such positive things from people who have adopted this as a lifestyle. But if after 2 -4 weeks I cannot maintain then I will try CICO.
Cheers0 -
I've been doing LCHF for a few months, with my carbs low enough (usually under 30g total) that I have been in what the Atkins diet would call induction - nutritional ketosis - the entire time. For me, it has been a great success with lowered blood glucose levels, improvements in autoimmune issues, better skin and hair, and my appetite and carb cravings (compulsion) has really changed so I find it much easier to eat at a deficit and lose weight (2-3lbs per week at first, now at normal BMI it is1-2lbs per week).
I agree that 2 weeks may not be long enough to reap the benefits of the LCHF diet. Many people feel poorly in the first week or two (or four) so giving it a while longer may help. To reduce the discomfort of the keto-flu as you become fat adapted, consider upping your potassium, magnesium, and sodium. I got to the point where I put a teaspoon of sugar in my water every morning; 3000-5000mg of sodium per day is needed.
As the others said, when carbs are reduced, you will lose a lot of water weight, hence the need to up your electrolytes, but I say that it's just fun to enjoy it. I started at 185 pounds at the end of June. I lost 5 lbs in the first week (fun!) and then lost 2 lbs per week after that. I'm now at 160 lbs, a normal BMI, and my loss has slowed to 1-2 lbs per week (eating the same calories). Yes, I'm sure at least 5 lbs is water weight but I don't care. I don't plan on eating a lot of carbs again, so I won't regain that water weight. I hope to hit my goal of 140 early in the new year.
Ditto the others on joining the LCD or Keto group. It's a nice environment. They'll be accepting of you "trying it out" and supportive of a decision to stop if it isn't right for you.
Good luck!
Thanks!0 -
I am on a high carb
This because i realize that after my weight loss time and transitioning to maintenance i would eat the same as now.
My advice for everybody is
Eat now less calories than you burn, but the same as you want for the rest of your live.
in other words, eat a normal balanced diet and lose weight by creating a deficit.
When you lost your weight you only have to up the calorie intake slowly...no hassle, simple
And no big lifestyle changes at all.
That is the easiest, most simple way to also not gain it back afterwards and maintain your weight for the rest of your life.
0 -
This whole weight loss thing is a big practice of trial and error, at an extreme slow pace.. I really hope your experiment produces helpful data
Also try to just ignore and forget the "mean girls" on mfp..adults can always get their opinion across while avoiding offending people, and if they cant, I have to assume they're children.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 423 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions