Low Carb Dieting - Induction Phase
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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.
Thank you. Contrary to what is said, I actually did research this thoroughly. My posting in this thread was more of a deceleration so that I am now held to what I said I was going to do. It's my way of taking ownership.0 -
That's funny. I always viewed the eggshell feelings people as the children.danieltsmoke wrote: »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.
I lost 122 pounds in a little over a year. That doesn't seem extremely slow.
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ajmurray1234 wrote: »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!
Ack! I wrote a tsp of sugar in my water instead of salt. Salt! Up your salt. Not sugar... LOL0 -
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danieltsmoke wrote: »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.
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http://www.ketogenic-diet-resource.com
Lots of info such as recipes/ foods/ and the concept of what its all about.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...
Just no.
Dont worry about these type of people. Keto aka LCHF works great, fat and protein are much more filling and really keep hunger pains at bay. Also any "cravings" aka sugar cravings will be gone.
If you want to fat adapt quickly i would recommend doing:
A 16 hour fast, say 8pm to noon, then try and do a full body depletion workout during the fast. Then eat at a macro split of 80-85% fat 15-20 protein, carbs as low as poss. Just for a day maybe 2.
This should help with getting into ketosis much faster.
Remember to keep sodium intake (5000mg/day) and potassium, magnesium up. If not you will probably feel lousy.
Gl
http://keto-calculator.ankerl.com0 -
Hear, hear'0
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danieltsmoke wrote: »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.
I love your comment Thank you! I hope to provide some interesting data as well. I know as I post updates, i will get those haters, but that's okay. 0 -
http://www.ketogenic-diet-resource.com
Lots of info such as recipes/ foods/ and the concept of what its all about.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...
Just no.
Dont worry about these type of people. Keto aka LCHF works great, fat and protein are much more filling and really keep hunger pains at bay. Also any "cravings" aka sugar cravings will be gone.
If you want to fat adapt quickly i would recommend doing:
A 16 hour fast, say 8pm to noon, then try and do a full body depletion workout during the fast. Then eat at a macro split of 80-85% fat 15-20 protein, carbs as low as poss. Just for a day maybe 2.
This should help with getting into ketosis much faster.
Remember to keep sodium intake (5000mg/day) and potassium, magnesium up. If not you will probably feel lousy.
Gl
http://keto-calculator.ankerl.com
Thank you for this. Today was my first day eating less than 30 grams of carbs. And I am full. I like your idea though, but expect the one minded commenters to say something about your fasting tip 0 -
Np, unless you join the low carb forum you tend to get hate filled nonsense on the main board here, because "it didnt work for them".
Nothing they can say about the fast it works. Theory is you use up all of the bodies glycogen stores with fast/ workout and forces the body into converting fat to ketones.
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Np, unless you join the low carb forum you tend to get hate filled nonsense on the main board here, because "it didnt work for them".
Nothing they can say about the fast it works. Theory is you use up all of the bodies glycogen stores with fast/ workout and forces the body into converting fat to ketones.
Right, something like that..I know that I keep my carbs fairly low, because I feel more full off fewer calories by keeping my fat/protein high. Also, I use intermittent fasting where I dont eat between 9pm-4pm, and I feel like it really helps...but, who the heck knows, so far I've just been trying different things, seeing what works, and ditching what doesn't :P0 -
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ajmurray1234 wrote: »danieltsmoke wrote: »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.
I love your comment Thank you! I hope to provide some interesting data as well. I know as I post updates, i will get those haters, but that's okay.
Someone wanting to make sure you are informed (you don't seem to be) and wanting you to know that you don't really need anything outside of CICO isn't bullying or being a hater. Do whatever way you want to to get into a caloric deficit, however people can have a response. The main person being aggressive here about it...is you.
I'd still say you have some reading to do. The questions you were unable to answer upthread are concerning. I did low carb for a while and it isn't something you can just do willy nilly. Good luck to you though.
Wow, you are so far off the mark. Have a blessed day.
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There is nothing hateful in what i said.
Its simple
you want to go low carb your whole life...do low carb
Want to go high carb your whole life do high carb
Easy to maintain that way.
I dont see any bullying or hate in this advice!
Good day to you OP
wish you luck on your journey
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http://www.ketogenic-diet-resource.com
Lots of info such as recipes/ foods/ and the concept of what its all about.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...
Just no.
Dont worry about these type of people. Keto aka LCHF works great, fat and protein are much more filling and really keep hunger pains at bay. Also any "cravings" aka sugar cravings will be gone.
If you want to fat adapt quickly i would recommend doing:
A 16 hour fast, say 8pm to noon, then try and do a full body depletion workout during the fast. Then eat at a macro split of 80-85% fat 15-20 protein, carbs as low as poss. Just for a day maybe 2.
This should help with getting into ketosis much faster.
Remember to keep sodium intake (5000mg/day) and potassium, magnesium up. If not you will probably feel lousy.
Gl
http://keto-calculator.ankerl.com
Isaac was completely right on every single point though.0 -
BurnWithBarn2015 wrote: »There is nothing hateful in what i said.
Its simple
you want to go low carb your whole life...do low carb
Want to go high carb your whole life do high carb
Easy to maintain that way.
I dont see any bullying or hate in this advice!
Good day to you OP
wish you luck on your journey
I didn't think your original comment was hateful.0 -
ajmurray1234 wrote: »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.
Thank you. Contrary to what is said, I actually did research this thoroughly. My posting in this thread was more of a deceleration so that I am now held to what I said I was going to do. It's my way of taking ownership.
You do not understand what will happen when you return to eating as normal, and you are unsure if it will even work. That is not indicative of having done adequate research.0 -
I agree it takes 3 grueling weeks to get there, but you can do it! I'm not sure I'll stay Ketogenic forever, but I'll agree with the person that said setting an upper limit of 100 grams/day max would be best. Hovering in the 70-80 range maybe.....a little more flexible yet still very healthy without fat accumulation. Right now I am at about 10 grams/day.0
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PrizePopple wrote: »ajmurray1234 wrote: »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.
Thank you. Contrary to what is said, I actually did research this thoroughly. My posting in this thread was more of a deceleration so that I am now held to what I said I was going to do. It's my way of taking ownership.
You do not understand what will happen when you return to eating as normal, and you are unsure if it will even work. That is not indicative of having done adequate research.
I really comes down to what is defined by "normal" eating. I researched where people have chosen low carb as a life style. Unless you have sat in my home and observed what I have done, don't assume I haven't done the research.0 -
PrizePopple wrote: »ajmurray1234 wrote: »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.
Thank you. Contrary to what is said, I actually did research this thoroughly. My posting in this thread was more of a deceleration so that I am now held to what I said I was going to do. It's my way of taking ownership.
You do not understand what will happen when you return to eating as normal, and you are unsure if it will even work. That is not indicative of having done adequate research.
The only thing that is sure to happen is the carbs will cause her to retain water once again, and she will regain that water weight.0 -
PrizePopple wrote: »ajmurray1234 wrote: »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.
Thank you. Contrary to what is said, I actually did research this thoroughly. My posting in this thread was more of a deceleration so that I am now held to what I said I was going to do. It's my way of taking ownership.
You do not understand what will happen when you return to eating as normal, and you are unsure if it will even work. That is not indicative of having done adequate research.
The only thing that is sure to happen is the carbs will cause her to retain water once again, and she will regain that water weight.
I know, right! People always act like if you eat low carb and then switch back to high carb something terrible and drastic will happen and the world will end. LOL! It's so ridiculous.
Yes, people gain a few pounds of water weight, the key words being a few. I've lost 100 pounds eating low carb (though not ketogenic...about to try it though). Sure, I'm sure a few pounds are water, but if I start eating more carbs I'm not going to regain 100 pounds!!! Maybe I'll regain 3 or 4 or 5 pounds of water. Not such a terrible thing if it happened. I would still be 90 something pounds down and a healthy weight instead of obese.
The drama on this board is crazy.
And btw, the quick water weight loss in the first couple of weeks of low carb dieting is very motivational for some people, including me. Seeing fast results really helped me stick with it long enough to make the new eating style habit. A little positive reinforcement in the form of quick weight loss is never a bad thing.0 -
While I agree that a low carb "temp diet" can be non-productive, I did something similar for the first two weeks of my weight loss. The reason, to "reset" my mind into what I was eating. When one gets as big as I was there are real issues to deal with. My Doctor suggested doing this for the first two weeks. Yeah I was making trips to the bathroom about three times as frequent as I previously did. But after those two weeks I reintroduced carbs back into my diet and my mind and body were now helping me eat less. It most likely was more a state of mind for me, but I did what it was supposed to do. I now am eating normal again but far less quantity and losing weight.
Tracking and measuring ended up being the key, as many here say. I am down 40 pounds in ten weeks (from 490lbs). I can do things I could not do before and am never hungry. What works for one many not work for the next.0 -
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.
You don't JUST lose water on low carb diets. You lose just as much fat as you would on any other diet. In fact, people with insulin resistance, PCOS or certain other issues might find it much easier to lose eating low carb. Also, ketogenic diets have an advantage in terms of body composition since they help prevent muscle loss.
But regardless, even if you do eventually reintroduce higher levels of carb...you might gain back the water weight (just a few pounds!!!) but all the fat will NOT come back. Also, the "and some more" in your reply is just plain wrong.0 -
While I agree that a low carb "temp diet" can be non-productive, I did something similar for the first two weeks of my weight loss. The reason, to "reset" my mind into what I was eating. When one gets as big as I was there are real issues to deal with. My Doctor suggested doing this for the first two weeks. Yeah I was making trips to the bathroom about three times as frequent as I previously did. But after those two weeks I reintroduced carbs back into my diet and my mind and body were now helping me eat less. It most likely was more a state of mind for me, but I did what it was supposed to do. I now am eating normal again but far less quantity and losing weight.
Tracking and measuring ended up being the key, as many here say. I am down 40 pounds in ten weeks (from 490lbs). I can do things I could not do before and am never hungry. What works for one many not work for the next.
Congrats! 0 -
stevencloser wrote: »http://www.ketogenic-diet-resource.com
Lots of info such as recipes/ foods/ and the concept of what its all about.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...
Just no.
Dont worry about these type of people. Keto aka LCHF works great, fat and protein are much more filling and really keep hunger pains at bay. Also any "cravings" aka sugar cravings will be gone.
If you want to fat adapt quickly i would recommend doing:
A 16 hour fast, say 8pm to noon, then try and do a full body depletion workout during the fast. Then eat at a macro split of 80-85% fat 15-20 protein, carbs as low as poss. Just for a day maybe 2.
This should help with getting into ketosis much faster.
Remember to keep sodium intake (5000mg/day) and potassium, magnesium up. If not you will probably feel lousy.
Gl
http://keto-calculator.ankerl.com
Isaac was completely right on every single point though.
No actually he wasnt.
When carbs are reintroduced yes water weight will return.
The " and more" is false and misinformation.
And given the choice between carbs/ glucose and fat the body prefers and will use glucose/carbs First for energy.
Nice try though0 -
My husband and I have been doing lchf for a few weeks now and it's definitely a learning process. I haven't lost or gained, but I also haven't been 100%. However, this is a lifestyle that we are looking forward to fully adopting. Right now we're trying different recipes and tracking everything. We don't beat ourselves up if we eat something non lchf because it's a learning process just like life...and we'll get there when we get there. No one should ever feel criticized about trying something new, not every diet or lifestyle works for everyone. Sometimes you have to try them all before you find the one....its kind of like dating.
So ajmurray1234 you'll find what works best for you...don't worry. The lchf page is super useful and supportive if that's the route you chose to go.0 -
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
2 weeks? May as well not bother (low carber of many months here).
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My husband and I have been doing lchf for a few weeks now and it's definitely a learning process. I haven't lost or gained, but I also haven't been 100%. However, this is a lifestyle that we are looking forward to fully adopting. Right now we're trying different recipes and tracking everything. We don't beat ourselves up if we eat something non lchf because it's a learning process just like life...and we'll get there when we get there. No one should ever feel criticized about trying something new, not every diet or lifestyle works for everyone. Sometimes you have to try them all before you find the one....its kind of like dating.
So ajmurray1234 you'll find what works best for you...don't worry. The lchf page is super useful and supportive if that's the route you chose to go.
Do you weigh all your food on a food scale. You probably eat at maintenance level.
Losing weight is not about low or high carb its about creating a deficit.
Low or high carb is just a way of eating, just like vegan or vegetarian.
But has nothing to do with weight loss...when you eat low carb or like me high carb you wont lose weight when you dont have a deficit.
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