I want to try low to no carbs to burn fat - success stories?
emd2570
Posts: 126 Member
I was eating over 100 g of carbs daily - I want to try less than 50g a day to burn this last stubborn 20 lbs of old fat- any success stories ? Advice?
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Replies
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Lots of people are successful with low carb! (Though I've never concentrated on restricting any macros myself). If cutting the carbs puts you in a calorie deficit then go, do, and be awesome!2
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In order to lose weight, you must eat LESS CALORIES. It is NOT necessary to eat less carbs. For instance, let's say that you track your calories very well on this app and they turn out to be, let's say, 2,800 calories by the end of the day. You keep eating about the same amount every day and you notice that your weight increases a little, but you want to lose weight. In this case you should reduce the 2,800 calories to 2,700, weight yourself every fourth and seventh day, and see how much weight you have lost. If you lose a little weight or nothing, you can try reducing the calories again, to something like 2,600 and so on until you are losing weight as desired. Do not lower your calories too much and too suddenly though. They say men should not eat less than 2,000 calories a day, but I am not sure if the dame applies for women. The recommendation for losing weight is 1 to 2 pounds a week. I hope this helps!3
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I've been doing low carb for 2 months and am almost at a 20 lb loss. I've tried cutting back calories numerous times in the last few years and doing the low carb seems to be working for me better than anything else I've tried through the years. Everyone's body reacts differently so do what works best for you :-)6
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I eat between 1000-1200 calories a day - been burning 500 -( 7 days a week I increased It to )at gym w aerobic plus weights -should I be eating less then that ?0
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edalton2570 wrote: »I eat between 1000-1200 calories a day - been burning 500 -( 7 days a week I increased It to )at gym w aerobic plus weights -should I be eating less then that ?
No you should be eating more. Select 1 pound loss per week, weigh your food and log correctly. And 100 carbs or less per day is considered low carb. Sounds like you are considering keto. As long as you are in a caloric deficit you will lose, but under 1200 calories per day is typically not recommended and won't get you to your weight loss goals any faster. consider adding in more resistance training.2 -
Carb reduction will certainly reduce your scale weigh as it strips the body of glycogen and associated water weight
Over time it will also reduce fat ..just as any other calorie defecit would
100g carb is already considered low carb TBH
I think if you're not continuing to lose weight eating at the level you think you are you have logging issues, so I would address those
MFP is full of errors, weigh all your food and double check every entry against packs and against other calorie databases ...
To burn 500 calories would be an intense hour of cardio for me ..so I would advise only eating back 75%
When did your weight loss stall?5 -
I usually eAt the same food tbh- egg/ egg whites for breakfast - chicken or fish for lunch and dinner - -I haven't noticed any mistakes but I will double check that - I lost 65 total - I gained about 17lbs back and in January this year started to get back on track - I lost 20 from Jan til now have an additional 20 to go - I increased cardio to 7 days a week - ellip treadmill and bike I try to burn 500 or more plus weights at gym - and some free weights - I've been at a standstill for about a month -0
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edalton2570 wrote: »I usually eAt the same food tbh- egg/ egg whites for breakfast - chicken or fish for lunch and dinner - -I haven't noticed any mistakes but I will double check that - I lost 65 total - I gained about 17lbs back and in January this year started to get back on track - I lost 20 from Jan til now have an additional 20 to go - I increased cardio to 7 days a week - ellip treadmill and bike I try to burn 500 or more plus weights at gym - and some free weights - I've been at a standstill for about a month -
Can you open your food diary? Do you use a food scale? Are you logging daily?
Also, there is no need to cardio every day. If anything, that is going to be too much and you are not allowing your body to heal. Rest is where you make the gains. If anything, try a more balanced approach with 3 full body routines for weight lifting and 3 days of lifting.2 -
SherriJo5830 wrote: »I've been doing low carb for 2 months and am almost at a 20 lb loss. I've tried cutting back calories numerous times in the last few years and doing the low carb seems to be working for me better than anything else I've tried through the years. Everyone's body reacts differently so do what works best for you :-)
No one's body is exempt from the laws of physics.
OP, it sounds like your stall is more of a logging issue than anything. Weigh your food and/or lower your estimate of what you're burning with your workouts.1 -
Reducing carbs has worked really well for me. Its part and parcel of the whole CICO thing, there's just less calories in most vegetables than there are in bread, pasta, rice, etc. I'm not as religious with logging as other people are, so if I mis-judge the amount of zucchini noodles I eat, i'm probably off by 30-50 cal... do that with spaghetti and its closer to 100. I also find that I am full ALL THE TIME. I struggle to eat enough calories most days. I'm lactose intolerant, so I also eat virtually no dairy. I subsist on veggies and tons of protein.
Zoodles (zucchini noodles), cauliflower rice, and cauliflower mash have been lifesavers in terms of keeping most of my regular recipes in the cycle.3 -
I gave up sugar except fruit, and all white carbs, white rice, pasta, most breads except whole grain, potatoes and potato chips, and flour. I lost 80 pounds. I like the lentil pasta from Costco and the whole grain carbs I do have are only in morning or early lunch. Works for me but it's not for everyone.2
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As many have mentioned here, what ends up causing so much of the loss with LCHF, is that many calorie dense foods are done away with. Pastas, potatoes, rice, breads, etc. This generally is more than sufficient to land most people in a decent caloric deficit, without calorie counting, just because of how carb heavy SAD is.
However, the margin for error is easy to screw yourself too. For example, overeating of nuts is one of the biggest tripping hazards that I've seen make keto dieters even more fat. But, if you are going truly zero carb, you won't have to worry about that as much, as nuts will be out. I personally find it genuinely difficult to eat enough high fat brisket, bacon, corned beef, etc. to go beyond my current deficit. It's part of the reason that I will have to start reincorporating some carbs when I go into a bulking phase for lifting, later this summer, after a couple of month stint with true ZC.
So basically, as long as you are maintaining a proper caloric deficit, and accurately keeping track of it, you will lose weight. Just don't expect the rapid early loss (water purge due to glycogen burnoff) to keep up beyond the first week. This often leads to people getting discouraged, assuming their deficit isn't working after a few days, blah blah, etc.
Also, apply to join this group if you haven't already: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group3 -
I lost weight on Atkins NDR 2002 by the book in 2003 because I ate less calories/day on it than I was before I started. End of story.
I've plugged in various full days worth of food I was eating in Induction, OWL, and maintenance the first time I did Atkins (and so untainted by the internet/its forums) since I still have my food logs and they ranged from 1,300-1,600 calories a day during the height of OWL. Anyone else remember OWL? That step no one seems to ever reach in Atkins anymore, instead staying at Induction level (or lower, ffs) grams of carbohydrates per day forever instead? But I digress. When in maintenance, they matched my retrospectively calculated TDEE for the time.
I am also living proof you can spend years yo-yoing, even gaining, on a "low carb woe" if you adopt the attitude that calories don't/shouldn't count. Of course the plural of anecdote is not data, but if you ever find yourself in the same boat...
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psulemon wrote:Can you open your food diary? Do you use a food scale? Are you logging daily?
Also, there is no need to cardio every day. If anything, that is going to be too much and you are not allowing your body to heal. Rest is where you make the gains. If anything, try a more balanced approach with 3 full body routines for weight lifting and 3 days of lifting.
I will open my diary- I log everyday and weigh my food - I am dairy free - don't eat a lot of gluten - I substitute the shititaki pasta zero for macaroni for dinner - to me I think my diet is fine - I cld be wrong -
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I've done it both ways, I know it's CICO but...I tend to be less bloated and have an easier time when I stay low carb in addition to the CICO. I think to reduce it to a math equation is to simplify the complex system that our body is. I'm not itching to get into a debate, my advice is try the low carb and if it works for you, which it does for LOTS of people, then eat that way. If you can go with a strict CICO plan, god speed, I wish I could for I love me some carbs, but alas, my body does better this way.1
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I see you use cups and spoons. I would recommend getting a food scale and weighing in grams or ounces. More precise since cups and spoons are notorious for being incorrect and leading eating more calories. Also just because a package says a serving weighs a certain amount doesn't mean the actual serving does. I've been duped before.3
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edalton2570 wrote: »psuLemon wrote:
Can you open your food diary? Do you use a food scale? Are you logging daily?
Also, there is no need to cardio every day. If anything, that is going to be too much and you are not allowing your body to heal. Rest is where you make the gains. If anything, try a more balanced approach with 3 full body routines for weight lifting and 3 days of lifting.
I will open my diary- I log everyday and weigh my food - I am dairy free - don't eat a lot of gluten - I substitute the shititaki pasta zero for macaroni for dinner - to me I think my diet is fine - I cld be wrong -
Your diary indicates you are not weighing all your food. For example, what is banana, 0.5 (eg 7"). What does that even mean? Half a banana that measured 7 inches? For 45 cals?2 -
edalton2570 wrote: »psulemon wrote:Can you open your food diary? Do you use a food scale? Are you logging daily?
Also, there is no need to cardio every day. If anything, that is going to be too much and you are not allowing your body to heal. Rest is where you make the gains. If anything, try a more balanced approach with 3 full body routines for weight lifting and 3 days of lifting.
I will open my diary- I log everyday and weigh my food - I am dairy free - don't eat a lot of gluten - I substitute the shititaki pasta zero for macaroni for dinner - to me I think my diet is fine - I cld be wrong -
Are you using a food scale?0 -
Gallowmere1984 wrote: »As many have mentioned here, what ends up causing so much of the loss with LCHF, is that many calorie dense foods are done away with. Pastas, potatoes, rice, breads, etc. This generally is more than sufficient to land most people in a decent caloric deficit, without calorie counting, just because of how carb heavy SAD is.
However, the margin for error is easy to screw yourself too. For example, overeating of nuts is one of the biggest tripping hazards that I've seen make keto dieters even more fat. But, if you are going truly zero carb, you won't have to worry about that as much, as nuts will be out. I personally find it genuinely difficult to eat enough high fat brisket, bacon, corned beef, etc. to go beyond my current deficit. It's part of the reason that I will have to start reincorporating some carbs when I go into a bulking phase for lifting, later this summer, after a couple of month stint with true ZC.
So basically, as long as you are maintaining a proper caloric deficit, and accurately keeping track of it, you will lose weight. Just don't expect the rapid early loss (water purge due to glycogen burnoff) to keep up beyond the first week. This often leads to people getting discouraged, assuming their deficit isn't working after a few days, blah blah, etc.
Also, apply to join this group if you haven't already: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
OP, if you do want to go low carb, the link in this thread is a good start. But just be aware that you not burn off fat any quicker, unless that means you have greater dietary compliance.
Also, if you go keto (sub 50g) you should be aware that you need to increase sodium (3000-5000mg a day) and may have to supplement with potassium/magnesium if you don't get enough electrolytes in your diet.0 -
I will be investing in a better food scale !'0
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WinoGelato wrote:Your diary indicates you are not weighing all your food. For example, what is banana, 0.5 (eg 7"). What does that even mean? Half a banana that measured 7 inches? For 45 cals?
I srsly did not think to weigh it - I usually buy small bananas and use half I guess I have to revamp a lot more than I thought0 -
edalton2570 wrote: »WinoGelato wrote:Your diary indicates you are not weighing all your food. For example, what is banana, 0.5 (eg 7"). What does that even mean? Half a banana that measured 7 inches? For 45 cals?
I srsly did not think to weigh it - I usually buy small bananas and use half I guess I have to revamp a lot more than I thought
When I was eating banana's daily, I found they were never less than 100 calories.. and more typically around 120-130. Now extrapolate that across all food.
But on a side note, your current eating, might not be aligned to your goals. Many days are very low and you are only doing cardio. If you want to lose fat and be lean, a moderate deficit + weight training (structured program) is more ideal.0 -
It doesn't feel like you're eating enough fat or carbs from looking at your diary. You may want to switch up some of those Bananas for (half or less of ) an avocado. Being somewhat low carb, I can't have Bananas at all because they contain so much sugar. Avocados have plenty of good carbs (fiber), very little sugar, and the kind of healthy fat your body will need/want with the amount of cardio you're doing. Celery sticks with VERY SMALL amounts of nut butter are also good, but you need to weigh the nut butters because those are very calorie dense and small misjudgements will cause big calorie swings.
If you're going to try a macro-oriented plan, you've got to commit to sticking to it or it doesn't work and you'll get frustrated. In that situation, you're better off changing your habits a little and focusing on CICO.0 -
I haven't been logging in weights only cardio - but I assure you I am doing weights machines in gym as well as free weights at home - 4-5 xs a weekedalton2570 wrote: »WinoGelato wrote:Your diary indicates you are not weighing all your food. For example, what is banana, 0.5 (eg 7"). What does that even mean? Half a banana that measured 7 inches? For 45 cals?
I srsly did not think to weigh it - I usually buy small bananas and use half I guess I have to revamp a lot more than I thought
When I was eating banana's daily, I found they were never less than 100 calories.. and more typically around 120-130. Now extrapolate that across all food.
But on a side note, your current eating, might not be aligned to your goals. Many days are very low and you are only doing cardio. If you want to lose fat and be lean, a moderate deficit + weight training (structured program) is more ideal.
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It doesn't feel like you're eating enough fat or carbs from looking at your diary. You may want to switch up some of those Bananas for (half or less of ) an avocado. Being somewhat low carb, I can't have Bananas at all because they contain so much sugar. Avocados have plenty of good carbs (fiber), very little sugar, and the kind of healthy fat your body will need/want with the amount of cardio you're doing. Celery sticks with VERY SMALL amounts of nut butter are also good, but you need to weigh the nut butters because those are very calorie dense and small misjudgements will cause big calorie swings.
If you're going to try a macro-oriented plan, you've got to commit to sticking to it or it doesn't work and you'll get frustrated. In that situation, you're better off changing your habits a little and focusing on CICO.
I was eating the bananas w oatmeal which I just decided to give a break on - I am def buying a better scale and will try the avocados instead - I also have been using the powdered pnut butter - thanks for the advice0 -
Gallowmere1984 wrote: »As many have mentioned here, what ends up causing so much of the loss with LCHF, is that many calorie dense foods are done away with. Pastas, potatoes, rice, breads, etc. This generally is more than sufficient to land most people in a decent caloric deficit, without calorie counting, just because of how carb heavy SAD is.
However, the margin for error is easy to screw yourself too. For example, overeating of nuts is one of the biggest tripping hazards that I've seen make keto dieters even more fat. But, if you are going truly zero carb, you won't have to worry about that as much, as nuts will be out. I personally find it genuinely difficult to eat enough high fat brisket, bacon, corned beef, etc. to go beyond my current deficit. It's part of the reason that I will have to start reincorporating some carbs when I go into a bulking phase for lifting, later this summer, after a couple of month stint with true ZC.
So basically, as long as you are maintaining a proper caloric deficit, and accurately keeping track of it, you will lose weight. Just don't expect the rapid early loss (water purge due to glycogen burnoff) to keep up beyond the first week. This often leads to people getting discouraged, assuming their deficit isn't working after a few days, blah blah, etc.
Also, apply to join this group if you haven't already: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
OP, if you do want to go low carb, the link in this thread is a good start. But just be aware that you not burn off fat any quicker, unless that means you have greater dietary compliance.
Also, if you go keto (sub 50g) you should be aware that you need to increase sodium (3000-5000mg a day) and may have to supplement with potassium/magnesium if you don't get enough electrolytes in your diet.
Thanks for the advice and info I just have to be careful w sodium I have hypertension and I'm on bp meds0 -
I've been doing Keto and I love it! It's super easy for me. I tried counting calories (been a member of MFP since 2011), and following a few different recommended macro combinations, I calculated my TDEE, I weighed my food, I did portioned containers and meal planning, I even got advice on my diet from a nutritionist. But i've never had this much success come so easily. I always hit a plateau and fail.
This time Im eating EXACTLY the same amount of calories as I was before. (I'm following my TDEE, not eating less calories like people above are saying is the only reason why keto works) cravings for sweets are gone. I wouldn't even eat a donut if you put it in front of me which is crazy for me. The fat is just melting off. I feel great, Its definitely something i can see myself doing for the long term because i dont feel like im missing out or depriving myself I can still eat out if I want to, and theres so many low carb recipes for yummy things. even ice cream!
Definitely join the Low carb group and good luck!3 -
edalton2570 wrote: »
I haven't been logging in weights only cardio - but I assure you I am doing weights machines in gym as well as free weights at home - 4-5 xs a weekedalton2570 wrote: »WinoGelato wrote:Your diary indicates you are not weighing all your food. For example, what is banana, 0.5 (eg 7"). What does that even mean? Half a banana that measured 7 inches? For 45 cals?
I srsly did not think to weigh it - I usually buy small bananas and use half I guess I have to revamp a lot more than I thought
When I was eating banana's daily, I found they were never less than 100 calories.. and more typically around 120-130. Now extrapolate that across all food.
But on a side note, your current eating, might not be aligned to your goals. Many days are very low and you are only doing cardio. If you want to lose fat and be lean, a moderate deficit + weight training (structured program) is more ideal.
4 oz banana 85 calories - thanks for pointing that out to me- I literally weighed everything for tomorrow - even my cashews and tomatoes and I see a difference in the amount !!!!!!!!!!0 -
edalton2570 wrote: »Gallowmere1984 wrote: »As many have mentioned here, what ends up causing so much of the loss with LCHF, is that many calorie dense foods are done away with. Pastas, potatoes, rice, breads, etc. This generally is more than sufficient to land most people in a decent caloric deficit, without calorie counting, just because of how carb heavy SAD is.
However, the margin for error is easy to screw yourself too. For example, overeating of nuts is one of the biggest tripping hazards that I've seen make keto dieters even more fat. But, if you are going truly zero carb, you won't have to worry about that as much, as nuts will be out. I personally find it genuinely difficult to eat enough high fat brisket, bacon, corned beef, etc. to go beyond my current deficit. It's part of the reason that I will have to start reincorporating some carbs when I go into a bulking phase for lifting, later this summer, after a couple of month stint with true ZC.
So basically, as long as you are maintaining a proper caloric deficit, and accurately keeping track of it, you will lose weight. Just don't expect the rapid early loss (water purge due to glycogen burnoff) to keep up beyond the first week. This often leads to people getting discouraged, assuming their deficit isn't working after a few days, blah blah, etc.
Also, apply to join this group if you haven't already: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
OP, if you do want to go low carb, the link in this thread is a good start. But just be aware that you not burn off fat any quicker, unless that means you have greater dietary compliance.
Also, if you go keto (sub 50g) you should be aware that you need to increase sodium (3000-5000mg a day) and may have to supplement with potassium/magnesium if you don't get enough electrolytes in your diet.
Thanks for the advice and info I just have to be careful w sodium I have hypertension and I'm on bp meds
Then low carb might not good for you. Your generally need high sodium as a means to balance electrolytes. Generally those who go low carb without doing so really struggle to get past the carb flu and it could cause other issues.0 -
I might have to rethink this then - thank u0
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