Can I lose with 100g of carbs

croftie4

During my very slow weight loss journey it was discovered that me health issues were down to gluten and wheat so naturally I'm drawn to a low carb diet.

So I'm just starting out but from what I've read i'm wondering if I will drop weight eating 100g carbs. I guess I could try to go lower but as I'm making a huge lifestyle change and it's my first week I didn't want to aim to low and then fail.

I can't have sugar so avoid as much as I can and so cook everything myself. I already eat nuts and use coconut oil and I take I high dose of 90% EPA omega 3 oils daily.

I'm now addicted to exercise too so I'm hoping this combination will work.

mmultanen

Welcome! There are people here consuming a wide variety of carbohydrates in their diets. What is successful for one may not be for another. You'll have to find your own path but starting at 100g is as good a place As any to start!

I currently aim to stay under 35g a day. When I have had higher amounts of carbs in my diet I often take the step down approach and eat say less than 100not a week, then less than 75 for the next week, then less than 50 etc till I get to the level that works for me.

There are lots of written and human resources herd!

croftie4

That sounds like a plan. I'll see how I get on then it's just you hear the low carb numbers and then 100g sounds a lot

kpk54

Try it and see.

I lost all my weight (63 pounds) eating (on average) slightly less than 100 grams of carbs though some days were fewer and some days were greater. My weight loss diet was based solely on eating less than I did before using MFP calories as a guide. I did choose to alter the macros from 50c/20p/30f (I think that is the default) to 40c/30/30 only because @ 50% carbs it gave me too much "room" for carby things I wanted to eliminate from my every day intake. (cookies, candies, cakes, pies, pastas). I never ate piles of potatoes or rice but also never avoided them in things like stuffed cabbage, meatloaf, soup.

It took me 1 year to lose 63 pounds in this fashion. I maintained for 2 years then decided to trial a ketogenic diet for reasons other than weight loss. What I have learned during the last 11 months of ketogenic regarding myself and food choices is 1) eating HF/LC is satiating for me minimizing my hunger and 2) eating HF/LC has minimized the horrible cravings I was previously having @ ~40/30/30.

If/when I choose to eat something other than ketogenic, fat will be on the high side of my macro intake and carbs will be on the low side. My diet will be no ADDED sugar and and most likely no gluten or at least extremely limited gluten and other high starch foods.

If you have metabolically healthy body, free of allergies/food sensitivities, your plan of ~100 carbs should be fine with a calorie deficit combined with patience, persistence and honesty.

Try it. That's the only way to find out.

2t9nty

I was initially just tracking calories and by maintaining a deficit of about 500 calories a day, I lost 40 pounds. I am sure my carbs were high. I was hungry all the time, but no pain no [loss]. I find LCHF easier to do, and I am not hungry all the time. I have lost another 20 -23 depending on the day. This is one of those things you need to figure out for yourself.

carlsoda

Like everyone says just give it a try! I originally stuck to 40 net carbs a day and now I am anywhere from 40 - 60 net carbs a day and still losing. I have added back in some more carby vegetables like squash, rutabaga and potatoes. Go have fun and experiment and see what works for you!

nvmomketo

Agreed. All you can do is try it. It might be a perfect fit, or maybe you will add back 50g or subtract 50g.

I think it is often a good idea to ease into it for some of us. I eased into LCHF for a few weeks and then dropped to lower levels when I foud I felt better there.

And don't forget to increase electrolytes. Low carbers need 3000 to 5000+ mg of sodium per day to replace the sodium we lose from lowered carb and insulin levels. If you start getting headaches, fatigue, nausea or BM issuess you probably need salt. One teaspoon of salt = 2300 mg sodium.

croftie4

[quote="nvmomketo;

And don't forget to increase electrolytes. Low carbers need 3000 to 5000+ mg of sodium per day to replace the sodium we lose from lowered carb and insulin levels. If you start getting headaches, fatigue, nausea or BM issuess you probably need salt. One teaspoon of salt = 2300 mg sodium.

[/quote]

I got some bouillon as suggested by another thread. I thought a cup of that and then add salt to my food - will that be enough

Patti2008

I do around 150 grams. If I do less, my mood tanks. I avoid grains, sugar and rice and aim to get the carbs from vegetables, dairy, nuts and fruit. I am losing weight but slowly. I see changes on the tape measure much sooner then I do on the scale. I recommend you take measurements monthly. I think for those of us who do the high end carb it's wise to avoid artificial sweeteners and processed food. No data to back that, just an intuitive opinion.

nvmomketo

croftie4 wrote: »

[quote="nvmomketo;

And don't forget to increase electrolytes. Low carbers need 3000 to 5000+ mg of sodium per day to replace the sodium we lose from lowered carb and insulin levels. If you start getting headaches, fatigue, nausea or BM issuess you probably need salt. One teaspoon of salt = 2300 mg sodium.

I got some bouillon as suggested by another thread. I thought a cup of that and then add salt to my food - will that be enough [/quote]

It may. If you start getting symptoms of low electrolytes, then add another cup of boullion or some salt to a glass of water. If you get no symptoms, you may have it just right. Sodium needs seem to vary between people.

cedarsidefarm

I did just what you described. I started out at 100g of carbs. I kept lowering it every 3 or 4 days, sometimes waiting a week to lower the carbs, until I started losing weight. It was 44 days and 30g of total carbs when I lost my first pound. I actually gained 5 pounds at 100g but I was just coming off of a low calorie diet.

But even lowering my carbs gradually I got dehydrated. I didn't feel bad or get the keto flu, in fact it was just the opposite. I was almost giddy with happiness during the first 30 days. But I was dehydrated and didn't know it, until some blood work was done. So, even if you feel good, keep an eye out for this as people here have warned.

Keep us posted. I would really like to know how it works for you.

macchiatto

I agree with the others; I'd try it and see. At one point I was losing weight well eating bout 80-100 gm carbs/day but after a while that didn't seem to be working for me anymore. (I was also eating high protein/low fat at the time.) I did much better on a ketogenic diet.

retirehappy

Many are able to loss eating up to 150 g carb daily. Try the 100 g and see how you go, you might want to lower it from the 100g or if you're doing very well, up to 150g. There is a wide variety of what people can and can not eat and lose successfully. Some have to go 0 carbs, others, the 150 g works fine. You have to experiment.

Personally I do better around 40-70 net carbs, I get that from green veggies, berries, squash, tomatoes, and nuts primarily. I don't get hangry ever now.

I don't do grains anymore and feel a lot better now.

Good luck on finding out what works for you.

croftie4

retirehappy wrote: »

Many are able to loss eating up to 150 g carb daily. Try the 100 g and see how you go, you might want to lower it from the 100g or if you're doing very well, up to 150g. There is a wide variety of what people can and can not eat and lose successfully. Some have to go 0 carbs, others, the 150 g works fine. You have to experiment.

Personally I do better around 40-70 net carbs, I get that from green veggies, berries, squash, tomatoes, and nuts primarily. I don't get hangry ever now.

I don't do grains anymore and feel a lot better now.

Good luck on finding out what works for you.

So net carbs - taking the fibre off?

cstehansen

Speaking as some down below 20, I think the source of the carbs is more important than the amount. 150/day from mostly veggies is much better than under 50 from candy

dulcitonia

Yes!! I found I was more successful at weightloss staying under 150 composed of fruits and veggies...
Lost 80lbs within 8 months doing that a few years ago

nvmomketo

croftie4 wrote: »

retirehappy wrote: »

Many are able to loss eating up to 150 g carb daily. Try the 100 g and see how you go, you might want to lower it from the 100g or if you're doing very well, up to 150g. There is a wide variety of what people can and can not eat and lose successfully. Some have to go 0 carbs, others, the 150 g works fine. You have to experiment.

Personally I do better around 40-70 net carbs, I get that from green veggies, berries, squash, tomatoes, and nuts primarily. I don't get hangry ever now.

I don't do grains anymore and feel a lot better now.

Good luck on finding out what works for you.

So net carbs - taking the fibre off?

Yes. That's exactly right.


Some like to set theri macros up with net carbs, and others use total carbs (with no fibre calculations).

croftie4

cstehansen wrote: »

Speaking as some down below 20, I think the source of the carbs is more important than the amount. 150/day from mostly veggies is much better than under 50 from candy

In that case I guess I should do ok

I can't have added sugar not even sweet tasting fruit such as mangos. So my only sugar carbs are mainly from natural sugar in veggies and dairy.

croftie4

dulcitonia wrote: »

Yes!! I found I was more successful at weightloss staying under 150 composed of fruits and veggies...
Lost 80lbs within 8 months doing that a few years ago

How happy that makes me to hear that. Mine can only be from fruits and veggies so I'm getting excited that my weight might actually fall off this time no the carbs are cut