1200 cals: switching from counting on lchf to only counting cals

amb961

Hi everyone, I've been low carbing and calorie counting since October, I'm on 1200 a day and happy with my weight.

I've not normally had a problem with the low carb side of things, but lately have found it difficult and have had some very wobbly weekends.

So was just wondering what would happen if I kept the same calorie allowance but moved to only counting calories, not calories AND carbs.....

Does anyone have any experience with doing this swap? I'm guessing that I might be hungrier and less satisfied? All advice would be welcome!

fr33sia12

If you keep the same calorie allowance nothing will change. Eating more or less carbs, but the same calories will not change your weight loss as to lose weight you need to be eating less calories than you burn, not carbs.

Christine_72

If you stay at the same calories the only weight you'll gain is water weight. I put on 2kg going from low carb to average carbs, but that disappeared in a couple of weeks. My cravings and appetite however returned, so staying on 1200 calories may be a bit more difficult for you.

Psychgrrl

From what I understand you'll gain some water weight back at first. Probably close to the water weight which dropped off quickly when you switched to lchf.

nosebag1212

you'll gain some water weight but fat loss will continue at the same rate

amb961

Thank you for the input everyone! I just don't know what to do really.....I'm suddenly finding lchf to be quite restrictive but I'm afraid to switch to straight calorie counting! But then, if I'm counting calories anyway, maybe it'll be making life easier for myself.....

But yes I'm worried that I will start wanting to eat more......I just have thoughts that go round and round in circles! !!!

tlflag1620

amb961 wrote: »

Thank you for the input everyone! I just don't know what to do really.....I'm suddenly finding lchf to be quite restrictive but I'm afraid to switch to straight calorie counting! But then, if I'm counting calories anyway, maybe it'll be making life easier for myself.....

But yes I'm worried that I will start wanting to eat more......I just have thoughts that go round and round in circles! !!!

How low is low? If you want to reintroduce carbs, I'd suggest you do it slowly to gauge what kind of effect it has on appetite. You may find you can eat more carbs than you are currently, without issue, but if you go too high, it may drive appetite and/or cravings. Start by adding back some of the more nutritious higher carb foods: starchy veg, higher sugar fruit, more dairy, etc (I'm assuming you're already getting plenty of fibrous veg, low sugar fruit, some dairy, and seeds and nuts). Add 10-20 g per day for a week or so, and reasses. You will regain some water as you refill your glycogen stores, but if you stay below your maintenance calories you will continue to lose fat.

AnnPT77

amb961 wrote: »

Thank you for the input everyone! I just don't know what to do really.....I'm suddenly finding lchf to be quite restrictive but I'm afraid to switch to straight calorie counting! But then, if I'm counting calories anyway, maybe it'll be making life easier for myself.....

But yes I'm worried that I will start wanting to eat more......I just have thoughts that go round and round in circles! !!!

If you find yourself wanting to eat more, then try some experiments with your macros, and the timing of your eating, until you feel more satiated.

Some people are satiated by fat (I'm guessing you might be since you've been LCHF?), some by protein, some by high-volume foods (like large volumes of high-fiber, low calorie veggies). For any of these, there's a reasonable minimum (of protein, healthy fat, fiber/micros), but you can eat well beyond that minimum and stay healthy, if doing so makes your calorie deficit more achievable.

Similarly, some people feel more satiated (all day, and even into the evening) if they eat a bigger breakfast and less in later meals, while others are more satiated if they skip breakfast and allocate all those calories to later meals. Some people eat one giant meal daily (the extreme end of daily intermittent fasting), while others do better with six or more small meals, or 3 meals/2 snacks, or 2 or 3 major meals with no snacks.

If you find yourself feeling crave-y, experiment with these variables: Try a new routine for 2-3 days or a week (long enough for a little adaptation), see what you like or don't about it, then either adopt some/all of that new strategy, or try a different one. You'll find one that works.

Early on, I found I'm much more satisfied if I eat a big breakfast, get plenty of protein through the day, eat a small amount of healthy fat in most meals/snacks, get a large volume of low-cal veggies, and have some protein-y lower-calorie snacks at hand to eat (to put the cravings to bed) if I start feeling hungry when it isn't getting to be time for another meal yet (few dry-roasted soybeans, a reduced-fat string cheese stick, a few nuts or crispy chickpeas, that sort of thing).

Eating that way made a steep calorie deficit very manageable for me. The specifics for you will differ, but by experimenting, you can find what works for you.

amb961

Thank you for taking the time to respond! I've generally been hitting around 20 grams of carbs a day, initially net but now total as I wanted to add more veggies and salads. And avocado! I did this change without any weight gain.

I think the advice about increasing carb allowance is excellent, thank you. I hadn't really considered that (daft I know). I think I may go up to 50 and see how I go. As I've had a few major wobbles with it obviously something needs to give somewhere, so I will give it a try and see how it goes with the appetite and craving issues.

The other thing is that I've not had a period since December (and have been throughly checked over by doctors with scans and blood tests which show I'm not menopausal. Or pregnant! And otherwise in good health) so it may be worth experimenting to see what happens.

I always have a good breakfast, usually eggs, and I know it goes against some lchf advice but I do usually have a snack or two (nuts or a bit of cheese or ham) to stop myself getting too hungry. And actually I do totally agree about large volume of veg (or more usually salad) in the pm. I like to feel full in the evening/bedtime and I find the volume helps with this.

I suppose it's a mental thing, I'm a bit obsessed with checking macros and carb allowance and do panic a bit if they creep up..I feel maybe 50 is going to allow me a bit of wriggle room. To be honest I'm now desperately afraid of fruit and have only had some strawberries twice since October!

amb961

Oh it deleted the end of my post! Just to say I am really missing fruit. But I'm rather afraid to increase because I'm the most slim that I've ever been, and afraid of losing that! I will admit that some days I do feel very fatigued (yes with pickles and supplements etc ) and a bit cranky.

Anyway I also wanted to say thank you for the responses! Much appreciated. Xxx

tlflag1620

I eat between 50-80 g of carbs per day. Through trial and error I've found that to be my "sweet spot" (no pun intended) - I get the benefits of low carb (reduced appetite, fewer/no cravings, and it keeps my eczema away) but still get an amazing variety of foods (I even find room for an occasional small serving of grains, high sugar fruit, or starchy veggies). I never go above 100g because that's where it all starts to fall apart for me, lol, but the odd 100 g day will allow for something like a slice of cake on my kids' birthdays or a traditional holiday meal. It's all about finding the right balance and remaining flexible.

Good luck!

zdawson

amb961 wrote: »

Oh it deleted the end of my post! Just to say I am really missing fruit. But I'm rather afraid to increase because I'm the most slim that I've ever been, and afraid of losing that! I will admit that some days I do feel very fatigued (yes with pickles and supplements etc ) and a bit cranky.

Anyway I also wanted to say thank you for the responses! Much appreciated. Xxx

Long as you keep your calories about the same, you'll be okay! About 60% of my intake is from carbs (complex ones - whole grains, lots of fruits and veggies) and I'm the smallest I've been in my adult life.

Christine_72

tlflag1620 wrote: »

I eat between 50-80 g of carbs per day. Through trial and error I've found that to be my "sweet spot" (no pun intended) - I get the benefits of low carb (reduced appetite, fewer/no cravings, and it keeps my eczema away) but still get an amazing variety of foods (I even find room for an occasional small serving of grains, high sugar fruit, or starchy veggies). I never go above 100g because that's where it all starts to fall apart for me, lol, but the odd 100 g day will allow for something like a slice of cake on my kids' birthdays or a traditional holiday meal. It's all about finding the right balance and remaining flexible.

Good luck!

Yep me too, I usually hovered between 40-80g . OP Just try staying under 100g of carbs and see how you go.

amb961

Thank you for the support everyone, it really helps to have a bit of advice sometimes. ☺

amb961

Update for anyone that is interested. ....after a week of increased carbs (from often <20 to between 40 to 50 this week) I've not put in any weight at all!

These extra carbs have come mainly from being more liberal with veg, and have tried fruit! I've tried different foods on different days, to monitor my reactions to them, eaten a LOT of strawberries (all good), a small apple (with some ham)...not so good. I was ravenous very soon afterwards and had terrible joint pain all night and all the next day! Also had some hummus, which I have missed, and even had a poppadom with some curry.

amb961

Am going to try increasing to 60 g but not this week.....want to give things time to settle and not rush. X

Christine_72

amb961 wrote: »

Am going to try increasing to 60 g but not this week.....want to give things time to settle and not rush. X

Good luck, you should be fine. Looking forward to your next update

tlflag1620

amb961 wrote: »

Update for anyone that is interested. ....after a week of increased carbs (from often <20 to between 40 to 50 this week) I've not put in any weight at all!

These extra carbs have come mainly from being more liberal with veg, and have tried fruit! I've tried different foods on different days, to monitor my reactions to them, eaten a LOT of strawberries (all good), a small apple (with some ham)...not so good. I was ravenous very soon afterwards and had terrible joint pain all night and all the next day! Also had some hummus, which I have missed, and even had a poppadom with some curry.

Awesome! It does take some trial and error to figure out not only what carb level works best, but which foods trigger your hunger, regardless of carb level (I can't eat apples either, not sure what it is). The increase sounds like it is treating you well!! Good luck

CattOfTheGarage

Speaking not as a low carber but a general omnivore, an apple with ham would make me hungry, too. Fruit is good for you but at the end of the day it's sugary and so will not keep you going that long. Does your allowance allow a little bit of whole grain? Ham, an apple and a single oatcake would keep me going for several hours.