LowER carb expectations/tips
moe0303
Posts: 934 Member
My wife is thinking about doing lowER carb and wants to start tomorrow. She's probably looking at doing 100-120g per day. Is there anybody in the group that has done this type of plan the entire time? What type of weightloss is typical for such a plan? Any tips I can pass along?
TIA, Moe
TIA, Moe
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Replies
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She may need to increase her sodium levels. When you cut carbs you lose water and with that electrolytes, ie. sodium. Increasing sodium over 3000mg per day is something to consider. If sodium is low she may experience brain fog, headaches, fatigue, muscle aches, nausea, and muscle cramps.
If low sodium is not quickly addressed, low potassium and magnesium will result. It is a good idea to supplement those too.
Otherwise I would just tell her not to fear fats.
. Most of us find replacing cut carbs with fats is the best way to go. It's just sometimes hard to let go of the old erroneous thinking that "fat makes you fat."
Good luck to her.0 -
I don't see why it wouldn't be beneficial for anyone to lower their intake of carbs. However for me, I have no control, lol unfortunately I don't have any input on what type of results you'd see but best of luck to her0
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I hovered in that range for many years and before I started taking insulin I was able to losing weight that way, though for me it was all about the calories - keeping them sufficiently low and good quality. I know a lot of people don't count calories around here, but that never worked for me and still doesn't as I have bad eating habits - I eat because I enjoy food, not because I'm simply providing myself with fuel, so there isn't much of a hunger on/off switch for me, regardless of my woe.
I wish someone would have told me years ago that if I increased my fat intake, I would increase my satiety. So I recommend not skipping the fat as a way to try and eat more food, whether it's carbs or protein. And make sure the carbs are quality carbs, skip the sugar and refined starches and try and get in as much fiber as possible to minimize the glucose/insulin impact of the carbohydrates.
About 50g of my carbs were vegetables and some fruit, the other carbs I would rotate in and out included Ezekiel Bread, rye crackers, small portions of quinoa, chia seeds, whole grain couscous, wild rice, lentils and steel cut oats. The extra carbs also meant I could have some plain greek yogurt, which I would use to make chia seed puddings.0 -
I was around 100g/d. Lost 40lbs. No hunger, no cravings. Just like the real thing.
The only thing to watch for is the TYPE of carbs. More important than the quantity, IMO. Stick with veggies, nuts, and berries for the carbs sources and she'll be fine. If she tries to budget for bread, pizza, cookies, etc., then all bets are off.0 -
Weight loss expectations will vary depending on how much she has to lose and how well her plan helps to control hunger and cravings to allow her to feel satisfied with the proper amount of food. Also, if she's insulin resistant, pre diabetic, diabetic or has PCOS, that will have to be considered as they do add some additional challenge.
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I'm with the above consensus about the types of carbs allowed for the carb limit. If she fills the number with veggies and a little fruit (some bread can fit those numbers too), and not snack cakes, cookies....she will do very well! Weight loss can be achieved very well at that level. The benefit of not being hungry can be achieved too with replacing some good fats (butter, coconut oil.....) for the missing carbs. Best of luck to her!!0
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Thanks for all the info, everybody. She starts today, so we'll see how she does. She's not a big veggie eater so it will be more important that she monitor her carbs very well.0
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Thanks for all the info, everybody. She starts today, so we'll see how she does. She's not a big veggie eater so it will be more important that she monitor her carbs very well.
Fat makes veggies taste really good
A lot of people grow up eating veggies that were boiled to death or came out of a can and they subsequently loathe vegetables. I recommend using fresh veg, experimenting with various cooking methods, trying different vegetables, using natural seasonings and cooking with fat. I bet she can find some enjoyment in there somewhere.0 -
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