To all you low carb eaters

superhockeymom

i did the low carb thing years ago and had fantastic results. Needless to say started eating/ drinking again gained it all back plus some. A co worker of mine has started low carbing and now I think I may try it again but I was wondering if it is possible to do both low carb and low calorie at the same time?

Azuriaz

Be nice to yourself the first couple of weeks if you're going all the way into ketosis. Just go ahead and eat when you're hungry. Then, if low carb works for you, you should notice your appetite decreasing naturally so that you will be in a calorie deficit without having to struggle (or at least struggle so much). Because that is the point. You won't lose weight without being in a deficit. Low carb just makes it easier for some people to live in a calorie deficit.

alijoan11

So, your calorie deficit should be the same as if you are ketogenic or not? I tried low carb before, and didn't lose a lot, but I think I was simply eating too much!

superhockeymom

I remember my appetite disappeared before I love that feeling! Right now I am struggling to stay under my goal eating an assortment of foods. I think I am going to give it a try my only problem is the veggies I eat a lot and I love them! Well I will make it work.

Azuriaz

alijoan11 wrote: »

So, your calorie deficit should be the same as if you are ketogenic or not? I tried low carb before, and didn't lose a lot, but I think I was simply eating too much!

The usual advice I've heard if you'd like to lose a little faster after the first few weeks of adjustment (and if your weight loss timeline is reasonable for your height and current weight) is to drop carbs even more, and/or increase fat intake and/or make sure your protein isn't too high and see if that causes you to naturally eat less.

That said, when I get into the lower range of my weight, I do sometimes have to step away from the table before I'm completely full. Those last ten or fifteen pounds are just awful no matter what.

There are some excellent low carb sub forums here if you want to check them out. I signed on to several by doing a Groups search, it lists them by number of members, so I just picked the top several and joined.

nvmomketo

Yes. Many low carbers find it easier to eat at a deficit when low carb because cravings may go, and the appetite may be suppressed.

I eat vLCHF ketogenic diet, and usually eat about 1500 calories. Some low carbers find that they need a slightly smaller deficit when eating low carb, which is a nice plus. Dive into a deficit whenever you are ready. If you do a deficit when going into ketosis it will help you become fat adapted faster.

Good luck.

mccindy72

superhockeymom wrote: »

i did the low carb thing years ago and had fantastic results. Needless to say started eating/ drinking again gained it all back plus some. A co worker of mine has started low carbing and now I think I may try it again but I was wondering if it is possible to do both low carb and low calorie at the same time?

Why not? You know what foods have carbs, so minimize those foods, now weigh your food and log them so you are counting your calories and meeting your calorie goals to be in a deficit every day.

alijoan11

Thanks so much, folks! I love the reduced cravings and appetite control on low-carb. Virtually ended any desires to binge, which is a problem for me with simple calorie restriction. I was just hesitant to try it again, because I really want to lose! I appreciate your help!

clayswife13

I have been doing LCHF for a little over a week now, at first I seemed to have trouble getting my calories at/under goal but I did some research, increased my fat intake by adding real butter here and there and adding heavy cream to my coffee instead of half and half and I have noticed since Monday I am not as hungry and have been under my calorie goal. ANYONE interested in doing the LCHF WOE should do some research to fully understand what happens to your body when you are doing it, first so that you can make an informed decision on the WOE without necessarily simply getting a bunch of people's opinions but also so that you know what things to expect and how to over come them. Look up some of the groups, if you find a good group that truly encourages people without judging them you can get a lot of information. The group I am currently involved in have people on several different LC diets, some on Keto, some on Atkins, some in between, and some (like myself) who choose to eat a LCHF diet without following the specific guidelines of a specific diet.

Good luck!

must_deflate

nvmomketo wrote: »

Yes. Many low carbers find it easier to eat at a deficit when low carb because cravings may go, and the appetite may be suppressed.

Good luck.

That^ I absolutely cannot restrict calories *unless* I restrict carbs as well. I get too hungry otherwise.

(But I am not doing super low-carb (ketosis-inducing) like you may be.)

alijoan11

Oh, I have done tons of research in the past on low carb diets and its effects on the body! That is certainly sound advice. Thanks.

superhockeymom

So how many grams should I go for? I was watching the carbs a little then for some reason this week I went a bit crazy?

Azuriaz

superhockeymom wrote: »

So how many grams should I go for? I was watching the carbs a little then for some reason this week I went a bit crazy?

That's a tricky question. If you're willing to put up with low carb flu for a week or two and want to go with the full shebang maybe head over to the Atkins website for all the thorough details you can want on Induction. I have to say, for me at least, going straight into ketosis is not fun from Days 4-6. Some people don't have as bad of a time, though.

And it has a payoff. I'm on Day 11 and I'm going to have to force myself to eat because my appetite is completely gone. I just can't bring myself to do it right now.

superhockeymom

I did Atkins so I know how that is. Ok going for it. Under 20grams it will be.

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superhockeymom

Nope eating like a regular person these days

Azuriaz

superhockeymom wrote: »

I did Atkins so I know how that is. Ok going for it. Under 20grams it will be.

Just in case you forgot, be sure to get enough salt and drink enough water (or even broth) to stave off the worst of it!

superhockeymom

I remember I used to get terrible leg cramps so I will remember to do the salt and water

psuLemon

superhockeymom wrote: »

I remember I used to get terrible leg cramps so I will remember to do the salt and water

You also want to eat leafy greens... magnesium and potassium are key.


Out of curiosity, why low calorie? And how low are we talking? And do you exercise?


Another thing to consider long term is figuring out why you failed the first time and develop a strategy to not fall back into that way.

auddii

OP, low carb is easily compatible with a moderate deficit, but you should be eating enough that you are getting enough nutrition. I'd aim for a one pound a week loss.

And I agree that what your actual level of carbs should be based on your own personal level of satiety. If you have gone low carb before, you could use that as a starting point and then adjust as necessary.

[Edited by MFP Mods]

Azuriaz

superhockeymom wrote: »

I remember I used to get terrible leg cramps so I will remember to do the salt and water

Make sure to get enough potassium and if I remember right magnesium in there, too. Better yet, as I don't trust my memory, google up some leg cramp prevention tricks. I hate when I get those!

MoiAussi93

superhockeymom wrote: »

So how many grams should I go for? I was watching the carbs a little then for some reason this week I went a bit crazy?

I believe it varies a bit by person. I am new to keto, but I've been doing it for about a week and a half now. I tried just keeping net carbs under 50 grams, and that is low enough to put me in ketosis. Some people may be able to go a little higher (I didn't try a slightly higher level). Some need to go lower...I hear 20 grams fairly often. The point is I don't think there is one answer.

MoiAussi93

superhockeymom wrote: »

I remember my appetite disappeared before I love that feeling! Right now I am struggling to stay under my goal eating an assortment of foods. I think I am going to give it a try my only problem is the veggies I eat a lot and I love them! Well I will make it work.

You can still eat a lot of veggies, as long as you don't choose the starchy ones.

superhockeymom

Thanks everyone I can't wait to start. Maybe tomorrow but I would need to shop so I guess Monday will work. Give me time to prepare.

superhockeymom

So when I start should I ignore calories, adjust so I am eating a little more, or continue with the amount I am eating now? Is it possible to go low carb on 1200

psuLemon

superhockeymom wrote: »

So when I start should I ignore calories, adjust so I am eating a little more, or continue with the amount I am eating now? Is it possible to go low carb on 1200

Is it possible yes, does it meet your goals.. depends. If you are exercising, you will probably need more than 1200 calories. With 40 lbs to lose, a goal of 1 - 1.5 lbs per week is probably ideal.

chaoticdreams

I've been doing low carb and eating at 1200 calories for 3 months now, due to doctor's orders to manage blood sugar issues and weight for both me and my hubby. When I started I focused more on keeping carbs down then calories, but after I adjusted it was extremely easy for me to eat at 1200 without being hungry hardly at all. But everyone is different, lots of people need/want more than 1200, and if you are active by all means you should eat more if you are hungry. I'm just answering your question that it is indeed possible. I don't feel deprived, I'm not starving myself by no means, and I'm losing 2 lbs a week on average.

I walk everyday to get in my 10k steps on my fitbit and earn about 500 extra calories, but since I only weigh my protein and fat intake, I figure that gives me a good bit of padding for overestimating calories on veggies and other things. It's working for me, but low carb is definitely a YMMV thing. Losing weight all boils down to CI<CO, but the satiety aspect of LCHF helps me on the calories in bit a lot.

purleyprimitives

Check out intermittent fasting as well.

superhockeymom

purleyprimitives wrote: »

Check out intermittent fasting as well.

Fasting is not good for me personally but I know others do well and like it.

ntinkham88

I do low carb, moderate protein, and high fat. It's true that fat has more calories but it also satisfies and keeps you feeling full longer so you end up not overeating all day. I haven't had an issue keeping my calories low on this diet.

clayswife13

superhockeymom wrote: »

So when I start should I ignore calories, adjust so I am eating a little more, or continue with the amount I am eating now? Is it possible to go low carb on 1200

Remember to be patent with yourself, you may not be low calorie to begin with but the more fat you eat the longer you stay full and will find that you do not feel hungry, I personally have certain times of the day that I eat and have noticed that as those times approach I do not feel hungry so I do not eat as much but this will take some time, some people get that way in a few days while others may take a couple of weeks. Good luck! You can do this!