How many carbs is too many? Not keto - just realistic
Replies
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crystalfporter wrote: »I worked with a diabetic specialist. If you are looking for HEALTH not just weight loss she recommends 30g of carbs max per meal. Carbs are a major factor to increased A1C.
Lots of diabetic specialists have different recommendations (there are diabetics here who have put their diabetes in remission who can talk about that).
More significantly, not everyone is a diabetic, and there's no reason to limit yourself to 60-90 g carbs per day (if you eat 2-3 meals) FOR HEALTH.
Overall diet is what matters, not the specific amount of carbs.4 -
I consider "too many" carbohydrates to be the amount that crowds out the protein and fat that you need. If people notice they feel better or find it easier to meet their calorie goal when they're at a certain amount of carbohydrates, that's worth taking into consideration too.8
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catherineg3 wrote: »If a person is in a calorie deficit they will lose weight regardless of macro distribution. Despite all the keto popularity, I have yet to see anything near a scientific consensus otherwise.
There is an overwhelming amount of evidence regarding the effectiveness and health benefits of keto diet as opposed to the typical high-carb American diet. If you "have yet to see" you are sticking with your preconceived ideas and not even making a feeble attempt at doing any research. Mark is not wrong, and there is plenty of hard scientific evidence to back him up, if you can be bothered to look and to read.
There's really not, and "Mark" is not keto anyway.
Keto or other forms of low carb can be good choices for some, and for some may be the only way they can get blood glucose or appetite or cravings under control, but that's not most people.
There's no evidence that keto has better health or long-term weight control benefits, and there's no evidence that eating a moderately low carb diet somehow prevents weight gain for all, or that eating an average carb diet (say around 50%) causes insidious weight gain. Many countries and cultures with far better stats than the US eat more carbs than we do. The problem with the US diet is not macros (one big problem is inadequate veg and fruit, which are largely carbs).
Time magazine is not only not a good source, but it's just not true that we decreased the amount of fat we ate or that the US diet has ever been low fat. (Not saying it should be, I don't think that either.)
If you are hungry, you are doing it wrong, IMO, but this idea that everyone not low carbing is hungry is false and silly.6 -
Set your protein first, .8 grams per lb total goal weight. Set your fat intake second, .35-.45 grams per lb total goal weight. Fill in the rest with carbs. Shoot for 15 grams of fiber per 1000 calories...8
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At first I severely restricted carbs and while it was doable and I felt great, long term it wasn't sustainable for me. My sweet spot is between 100 and 150 carbs daily and never too many at one time or by themselves. I try to keep all sugars at around 50 grams unless I have a fever. What I have noticed is that over time my arms and thighs are definitely smaller... I also aim for 1400 calories daily.
This is a sample of how I do it (your mileage may vary)- 2 HB eggs with 100 g of cold potatoes for breakfast (24 carbs / 2 sugar);
- 8 oz chopped salad with 3 oz turkey breast for lunch (21 carbs / 8 sugar);
- 4 to 6 oz protein, green veggie and a yellow carby veggie or sometimes a reduced amount of potatoes, rice, pasta...
Most of the times I stay within my allotted amounts, but sometimes I go over.2 -
400+g of carbs here a day (with an avg intake of 2600cal) - female, 5'3" and i'm MAINTAINING and have been for over 6 months now and that is with periodic carb bumps (if i hit below a specific weight goal - goal being to maintain weight while maximizing caloric intake)5
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davidmillar14 wrote: »davidmillar14 wrote: »davidmillar14 wrote: »150g According to this article, see the diagram near the bottom. Interesting article in it's own right.
https://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/
That's a blog about eating Primal/Paleo.
As far as the diagram, I can say personally I have not experienced "insidious weight gain" eating over 150g of carbs daily. I lost my weight this way and now have been rather effortlessly maintaining for the last two years :drinker:
Yeah, whatever works for you, you know so that's fair. It's not my article, but it may (or may not) give the OP some useful information (that's up to her, not us). She asked about carb limits, i provided an article that states these and also gives rationale behind it's conclusions. I provided something, something she requested, and it is open to be refuted by anyone of course. But @bbell1985 snarky comments aren't helpful to anyone- no help to the OP and adds no value to the thread.
lmao. I didn't make a snarky comment. I internet laughed out loud.
You provided nothing useful.
That was a little snarky. Maybe.
You cannot be the judge of what is useful unless you are the OP. Your opinion isn't fact, I'm sorry. It was definitely a snarky comment, it came across very patronising and dismissive despite a lack of evidence to refute the article on your part. I get the article might be against your beliefs and you don't like it but again you cannot speak for the OP. If something isn't inline with your beliefs you don't be an *kitten* about it, or maybe YOU do lol, but I'm all for mixed opinions and exchanges of ideas. Ideologies are dangerous things.
Oh relax jack
Great comeback. It is hard to debate when you are in the wrong.10 -
davidmillar14 wrote: »davidmillar14 wrote: »davidmillar14 wrote: »150g According to this article, see the diagram near the bottom. Interesting article in it's own right.
https://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/
That's a blog about eating Primal/Paleo.
As far as the diagram, I can say personally I have not experienced "insidious weight gain" eating over 150g of carbs daily. I lost my weight this way and now have been rather effortlessly maintaining for the last two years :drinker:
Yeah, whatever works for you, you know so that's fair. It's not my article, but it may (or may not) give the OP some useful information (that's up to her, not us). She asked about carb limits, i provided an article that states these and also gives rationale behind it's conclusions. I provided something, something she requested, and it is open to be refuted by anyone of course. But @bbell1985 snarky comments aren't helpful to anyone- no help to the OP and adds no value to the thread.
lmao. I didn't make a snarky comment. I internet laughed out loud.
You provided nothing useful.
That was a little snarky. Maybe.
You cannot be the judge of what is useful unless you are the OP. Your opinion isn't fact, I'm sorry. It was definitely a snarky comment, it came across very patronising and dismissive despite a lack of evidence to refute the article on your part. I get the article might be against your beliefs and you don't like it but again you cannot speak for the OP. If something isn't inline with your beliefs you don't be an *kitten* about it, or maybe YOU do lol, but I'm all for mixed opinions and exchanges of ideas. Ideologies are dangerous things.
You realize this would include you, right? Since you're not OP, perhaps her comments were helpful.
Oh, and Mark Sisson is someone that should generally be ignored.
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I seem to naturally stay below 200g, otherwise my protein intake starts to suffer.
I'd prioritize hitting your minimum protein needs then let carbs and fats fall where they may.0 -
Has no one suggested using the mfp system to set calories and macros. if you are starting out, without health issues then opt for the automatic set up, you give your height, weight and goal and it does the rest.1
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How do carbs affect you? Through trial and error, I found that eating wheat products (mmm, delicious bread) makes me bloated. Eating, say, broccoli (which, as with fruits and vegetables, has carbs) does not. I'm on 1500 calories and try to stick around 100-130g of carbs per day, but I try to make sure most of that is from fruits and veggies rather than grains. Seems to be how my body likes to run, and makes me feel the best. My friend, however, can eat a loaf of bread, stay skinny as a teenager, and not feel like her guts are going to explode. Everyone is different.1
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Has no one suggested using the mfp system to set calories and macros. if you are starting out, without health issues then opt for the automatic set up, you give your height, weight and goal and it does the rest.
The very 1st reply from @middlehaitch suggested following MFP defaults.2 -
Well I've known several people who were in calorie deficit and still were not losing weight and it wasn't until they lowered their carbs that they starting losing again so it's not 100% true that everyone will lose if in calorie deficit. I myself am insulin resistant and I can lose ok by lowering my calorie intake but if I watch my carbs then I lose more quicker. I like to stay around 100 carbs a day but some days don't eat even half that. So everyone needs to just find what works for them.23
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Oh please tell the class how these "several" people can either create energy from nothing or make ingested energy just *poof* disappear. Sorry kid, everyone loses in a calorie (ie energy) deficit. No one is 'special' or exempt from energy balance.clearquartz24 wrote: »Well I've known several people who were in calorie deficit and still were not losing weight and it wasn't until they lowered their carbs that they starting losing again so it's not 100% true that everyone will lose if in calorie deficit. I myself am insulin resistant and I can lose ok by lowering my calorie intake but if I watch my carbs then I lose more quicker. I like to stay around 100 carbs a day but some days don't eat even half that. So everyone needs to just find what works for them.
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clearquartz24 wrote: »Well I've known several people who were in calorie deficit and still were not losing weight and it wasn't until they lowered their carbs that they starting losing again so it's not 100% true that everyone will lose if in calorie deficit. I myself am insulin resistant and I can lose ok by lowering my calorie intake but if I watch my carbs then I lose more quicker. I like to stay around 100 carbs a day but some days don't eat even half that. So everyone needs to just find what works for them.
*kitten*.
People think they are some kind of special snowflake that have to have some sort of magical diet/pill/whatever to lose weight. There are so many who believe this nonsense that BBC even has a TV show about it (guess what - EVERY ONE of them is proven wrong at the end).
If you are not losing weight you are burning fewer calories than you are ingesting. It is so frickin' simple but it is so hard to do for some folks that they refuse to face reality. Sadly these are the same people the diet industry preys upon.5 -
clearquartz24 wrote: »Well I've known several people who were in calorie deficit and still were not losing weight and it wasn't until they lowered their carbs that they starting losing again so it's not 100% true that everyone will lose if in calorie deficit. I myself am insulin resistant and I can lose ok by lowering my calorie intake but if I watch my carbs then I lose more quicker. I like to stay around 100 carbs a day but some days don't eat even half that. So everyone needs to just find what works for them.
*kitten*.
People think they are some kind of special snowflake that have to have some sort of magical diet/pill/whatever to lose weight. There are so many who believe this nonsense that BBC even has a TV show about it (guess what - EVERY ONE of them is proven wrong at the end).
If you are not losing weight you are burning fewer calories than you are ingesting. It is so frickin' simple but it is so hard to do for some folks that they refuse to face reality. Sadly these are the same people the diet industry preys upon.
Secret Eaters?
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i'll have to try and find the research but one of the guys on the nutrition team i work with publishes in academic journals on diabetes, insulin resistance etc - and one of their more recent findings is that higher BF drives the liklihood of IR and not carb intake - which is counter to what most people will tell you1
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clearquartz24 wrote: »Well I've known several people who were in calorie deficit and still were not losing weight and it wasn't until they lowered their carbs that they starting losing again so it's not 100% true that everyone will lose if in calorie deficit. I myself am insulin resistant and I can lose ok by lowering my calorie intake but if I watch my carbs then I lose more quicker. I like to stay around 100 carbs a day but some days don't eat even half that. So everyone needs to just find what works for them.
So you weighed and logged all their food before they ate it for a couple of months? And monitored the duration of their exercise and general activity level to get a good idea of their CO? Because otherwise how would you know they were in a deficit?11 -
emalemalie wrote: »I’m trying to drop weight and maintain, and I was living a VERY high carb lifestyle prior to making some changes about a month ago. What is a reasonable carb goal daily? I shoot for 1400 calories (because I’m not very active) and I have no idea how many carbs I should strive for daily. HELP
The defaults given to you are fine as a start point, you may develop preferences after a while. Concentrate on an overall nutritious diet that is also sustainable and enjoyable. Dieting shouldn't be like wearing a hair shirt! You really don't have to be ultra precise either, that's just making the process harder for no real benefit.
Personally I prioritised a bit of a higher protein goal, fat tended to naturally look after itself to meet nutritional needs and once my protein and fat minimums were met I regarded the rest of my allowance as free to come from whatever macro suited me on the day.
I tend to eat high carbs naturally, on a big exercise day extraordinarily high carbs (650g was my highest and still in a calorie deficit.)
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My upper limit on a cut is about 200g I like to be more in the 180 range because I like my fats a bit higher than the minimums. This is completely subjective though because my activity and yours wont be the same. I cut on 2K you have 1400? That might put me closer to 130g for carbs to meet the rest of my macros.1
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clearquartz24 wrote: »Well I've known several people who were in calorie deficit and still were not losing weight and it wasn't until they lowered their carbs that they starting losing again so it's not 100% true that everyone will lose if in calorie deficit. I myself am insulin resistant and I can lose ok by lowering my calorie intake but if I watch my carbs then I lose more quicker. I like to stay around 100 carbs a day but some days don't eat even half that. So everyone needs to just find what works for them.
If I drop to keto macros I could lose 5lbs of water and be in a surplus. This means nothing.2 -
catherineg3 wrote: »If a person is in a calorie deficit they will lose weight regardless of macro distribution. Despite all the keto popularity, I have yet to see anything near a scientific consensus otherwise.
There is an overwhelming amount of evidence regarding the effectiveness and health benefits of keto diet as opposed to the typical high-carb American diet. If you "have yet to see" you are sticking with your preconceived ideas and not even making a feeble attempt at doing any research. Mark is not wrong, and there is plenty of hard scientific evidence to back him up, if you can be bothered to look and to read.
Is Time magazine a reliable enough source for you? "ending the war on fat" "Nearly four decades later, the results are in: the experiment was a failure. We cut the fat, but by almost every measure, Americans are sicker than ever."
“The myopic focus on fat has warped our diet and contributed to the biggest health crises facing the country.”
http://time.com/magazine/us/2863200/june-23rd-2014-vol-183-no-24-u-s/
How about WebMD? "Low-Carb Beats Low-Fat for Weight Loss: Study" https://www.webmd.com/diet/news/20140901/low-carb-beats-low-fat-for-weight-loss-heart-health-study#1
So, yes you can lose weight by cutting enough calories and being hungry all the time. However, you asked for a carb goal, and just don't like the answer. I would suggest aiming for less than 100g carbs per day, and focusing on veggies as your primary source of carbs.
Any movement away from the SAD is a good movement. It's not that the SAD is high carb...the SAD is high in heavily refined carbohydrates and sugar, as well as fat and is lacking in vegetables and fruits and other healthy sources of carbohydrates like whole grains, legumes, lentils, etc...
What about vegans and vegetarians? Yeah, there are some unhealthy ones...but I'd say by and large they're a pretty healthy bunch and they typically have diets high in carbohydrates...'cuz plants and all that jazz.
Also, why does it have to be one extreme or another? Seems to be pretty typical of the keto bunch...why low carb vs low fat? Who's advocating for a low fat diet? Nobody that I see. How about a diet that is rich in whole food nutrition and is varied and balanced in it's macro distribution? What a concept huh?8 -
Focus on getting enough fat and protein and let carbs fall where they may.3
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How about this, there are lots of fitness coaches that are on YouTube. They use scientific strategies. Check them out, otherwise, your just listening to the opinions of other people. Best of luck!9
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psychod787 wrote: »How about this, there are lots of fitness coaches that are on YouTube. They use scientific strategies. Check them out, otherwise, your just listening to the opinions of other people. Best of luck!
Umm...even when watching YouTube videos, you’re just listening to the opinions of other people...
ETA: I dare say most fitness coaches on YouTube couldn’t tell the difference between solid nutritional science and their thigh gap.9 -
I pay attention to protein, fat and fibre and don't really worry about carbs. Today my carbs are at 85g, yesterday they were 215g.
I average around 30% carbs throughout the week.3 -
davidmillar14 wrote: »davidmillar14 wrote: »davidmillar14 wrote: »davidmillar14 wrote: »150g According to this article, see the diagram near the bottom. Interesting article in it's own right.
https://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/
That's a blog about eating Primal/Paleo.
As far as the diagram, I can say personally I have not experienced "insidious weight gain" eating over 150g of carbs daily. I lost my weight this way and now have been rather effortlessly maintaining for the last two years :drinker:
Yeah, whatever works for you, you know so that's fair. It's not my article, but it may (or may not) give the OP some useful information (that's up to her, not us). She asked about carb limits, i provided an article that states these and also gives rationale behind it's conclusions. I provided something, something she requested, and it is open to be refuted by anyone of course. But @bbell1985 snarky comments aren't helpful to anyone- no help to the OP and adds no value to the thread.
lmao. I didn't make a snarky comment. I internet laughed out loud.
You provided nothing useful.
That was a little snarky. Maybe.
You cannot be the judge of what is useful unless you are the OP. Your opinion isn't fact, I'm sorry. It was definitely a snarky comment, it came across very patronising and dismissive despite a lack of evidence to refute the article on your part. I get the article might be against your beliefs and you don't like it but again you cannot speak for the OP. If something isn't inline with your beliefs you don't be an *kitten* about it, or maybe YOU do lol, but I'm all for mixed opinions and exchanges of ideas. Ideologies are dangerous things.
Oh relax jack
Great comeback. It is hard to debate when you are in the wrong.
You realize you are in the wrong, no? Hopefully someday you will.4 -
psychod787 wrote: »How about this, there are lots of fitness coaches that are on YouTube. They use scientific strategies. Check them out, otherwise, your just listening to the opinions of other people. Best of luck!
Who should I listen to on Youtube? Links please.
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emalemalie wrote: »I’m trying to drop weight and maintain, and I was living a VERY high carb lifestyle prior to making some changes about a month ago. What is a reasonable carb goal daily? I shoot for 1400 calories (because I’m not very active) and I have no idea how many carbs I should strive for daily. HELP
Didn't you look at what MFP defaulted as a recommendation when you set your goals? The default is 50% carbs ... so that would be 700 calories worth from all carb sources out of your 1400 calorie a day limit.
You will find a lot of people who do low carb/high fat ... or low carb/high protein ... but there really isn't any need to do those extremes unless they fit your lifestyle and what you can stick with. In the end, it's sticking with something long term that will yield results.0
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