Need help starting low carb high protein ?

moya1219

Hello guys,
Ill start off by saying ive been struggling eith my weight for years. I do something then i stop doing it and continue the cycle. Recently my doctor suggested i do the paleo diet or some type of low carb diet, i am prediabetic and he said that this type of diet will help me alot by not only burning fat but getting me away from diabetes.

Ive talked to a few people about this and i just ended up confused. I was told i had to have the right percentage of protein, carbs and fat in order for it to work. I thought that weighing my food and counting cals would be ok..is it not ? Basicly ill like some advice on starting this i plan to go grocery shopping tomorrow. I do have a big apetite and i hate protein shakes so if theres any filling recipes too that would be greatly appreciated
I was also told if i eat too nuch protein ill just gain way more weight even if its over by a little
Im currently 207lbs and 5'2.

kommodevaran

No wonder you are struggling with your weight when all you get is loose bits and pieces of information and random advice.

Sticking to a calorie deficit is what makes you lose weight. Pay attention to "stick to". It's easy to set up a diet that provides a calorie deficit, but you are the one who has to eat less in order for it to work.

A balanced and nutritious diet is good for you. This doesn't necessarily mean any particular diet (paleo, low carb, etc). It is a diet that you can (and most likely should, as you are the one who has to follow it) set up yourself. Balanced and nutritious means that you're getting in enough of everything you need, but not too much of anything, over time. It's that flexible - you can eat what you like, but not too much. Not eating too much will force you to prioritize. That is not a bad thing.

If you're in a calorie deficit, "too much" of any macro can't make you gain weight (or not lose).

rjan91

I think it is a bit of trial and error with your diet. Definitely lower your carb intake. Start by tracking and see what you are eating. I have found by slowly lowering my carb intake, my blood sugars are under control. The information I have read and diet I follow recommend moderate protein - as protein can be turned into glucose. Because you are pre diabetic - you have a very good chance of getting that blood sugar under control. I will just say that the recommendations for carb intake by diabetic associations (ADA, CDA) are way to high. Try to get them under 100g per day to start. This - depending on how you eat - could be a challenge in itself. If you start to track them, you will see where all those hidden carbs are!

rjan91

Good video here to help explain. It is about type 2 diabetics, but this is where pre diabetes can lead if it is not addressed.

https://www.youtube.com/watch?v=da1vvigy5tQ

randilyn2013

Moya1219 A year ago I was in a similar place place weighing 208 at 5'2" and the heaviest I've ever been. I've been doing a ketoish diet for about a year with some bumps along the road but lost 20lbs and maintained it for the last year.

I try to monitor my carbs and limit them to 30g net per day and only let those come from fresh fruits(berries are low in carbs) and vegetables like peppers, green beans, broccoli and spinach. Occasionally I'll add 1/4-1/2 of pinto or black beans with Mexican dishes too. With mfp you can always see your calorie percentages if you go to the nutrition part at the bottom and I've found a good protein balance is around 30-40% of total calories. Since ketosis is my goal it's usually right at 30%.

Not saying this is the best way to go but after almost a year of on/off dieting I've found this the easiest way to stay on track. Feel free to add and or message me.

nvmomketo

Low carb diets do tend to work very well for those with T2D or prediabetes. If you don't eat a lot of carbs you will not get blood glucose spikes. Steadier, and lower, BG results in better health and often steadier and better energy. For many with insulin resistance, the steadier energy also causes a lower caloric intake because there is no "need" to eat when BG falls because BG is not falling very far anymore - BG is steady.

A low carb diet is considered to be under 100-150g of carbs per day. A very low carb diet under 20-50g of carbs per day is called a ketogenic diet. Carbs are a celing that low carbers try to stay under.

Low carb diets usually use moderate protein, which is usually 20-25%. Often 50 to 100% higher than your minimum protein needs, which is more low protein (about 0.36 x your weight in pounds).Some go to higher protein, which is fine. The only possible problem with high protein is if you have kidney issues, if you need high ketone levels for a medical reason (200+g protein per day can slow ketosis - not a big deal for most), or you need to keep insulin levels low (protein will raise insulin to a bit over 50% of what carbs do). For most, high protein is fine and will not cause weight gain unless you are eating too much food in terms of total calories. Protein is a goal you want to hit.

Fat is what fills in the rest of your calories. Most low carbers eat a high fat diet between 40 and 80% of their calories.

You can use a macro calculator to work out what those percentages would be.
https://keto-calculator.ankerl.com/
https://www.ruled.me/keto-calculator/

If you want high protein, the book Protein Power may suit you well. Atkins is moderate to high protein. Keto Clarity is a good book for very low carb.

My favourite book is Dr Bernstein's Diabetes Solution. It's a low carb plan for all diabetics with a goal of normal BG. Great book! It REALLY helped me. I was prediabetic too. Now my BG is very steady before and after meals. I feel much much better.

Good luck.

kimny72

OP, logging food and sticking to your calorie goal is what will ultimately make you lose weight.

Low carb/keto helps some people feel full on lower calories. And it may be useful for some health reasons.

@nvmomketo explained the carb/fat/protein stuff well.

Take a deep breath, and feel free to start slow and take it one step at a time. Good luck

lemurcat12

moya1219 wrote: »

Recently my doctor suggested i do the paleo diet or some type of low carb diet, i am prediabetic and he said that this type of diet will help me alot by not only burning fat but getting me away from diabetes.

It's likely not necessary, but if you are interested low carb approaches can be good ones for people who are insulin resistant and some of us enjoy them whether we are or not. So if you are, try it!

I was told i had to have the right percentage of protein, carbs and fat in order for it to work.

No, not true. To lose weight you only need a calorie deficit and percentage of P/C/F does not matter. That said, for a low carb approach you will generally want to increase fat as you decrease carbs, AND it's generally helpful to have a decent amount of protein (for many it helps with satiety and it's good for preserving muscle at a deficit). Aiming for about 25% or 30% makes sense, depending on calories (I prefer .8 g/lb of goal weight, assuming goal weight is within the healthy BMI zone).

I thought that weighing my food and counting cals would be ok..is it not ?

Totally okay!

I was also told if i eat too nuch protein ill just gain way more weight even if its over by a little
Im currently 207lbs and 5'2.

This is nonsense. What matters for weight gain (or loss) is calories, period.

Choosing low carb is about dealing with the insulin resistance (there are other ways, but it is one), and satiety. Same with protein and fat amounts. If one thing is not working it's okay to try others, main thing is to keep calories in check.