Not getting enough calories because afraid of carbs
Lanag12
Posts: 10 Member
I never hit my calorie limit, sometimes even barely because I hear your not supposed to eat a lot of carbs. I eat pretty healthy carbs but are carbs really that bad for you? I’m so confused which is probably why I’m under calories a lot
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Replies
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Complex carbs are pretty good for you. Others should be occasional foods. If you are reducing carbs you need to up your fat and/or protein content to get your calories.
Low carb or keto followers will tell you carbs are not so good for you, others will tell you they are fine. Find a balance that works for you, and if that means more carbs just make sure that the most of the carbs you are eating are the better quality carbs.2 -
Your fear of carbs is causing some disordered thinking, which is worse and less healthy than any perceived "bad for you" food. Undereating is also less healthy than any food you imagine to be not healthy.
As for carbs, many carbs are very nutritious. Some carbs are less nutritious but are also good for you if they help keep your mental health in check. No type of carbs is bad for you unless you have a specific medical condition that requires you to limit them. A healthy diet is about the balance of nutrients and calories. Focusing on a specific food or macro means nothing outside of the context of your diet as a whole. If your overall diet is nutritionally sound, even what you think of as "bad carbs", like candy and cake, are not bad for you. Look for a good balance that makes you both physically and mentally happy. You are more likely to build healthy habits if they're sustainable and reasonable.
As for weight management, I can tell you from experience that carbs don't affect your weight loss negatively if your calories are in check. I have lost 140 lbs and all of my health markers improved considerably while eating more than 50% of my calories in carbs.21 -
I never hit my calorie limit, sometimes even barely because I hear your not supposed to eat a lot of carbs. I eat pretty healthy carbs but are carbs really that bad for you? I’m so confused which is probably why I’m under calories a lot
It sounds like you've been reading or hearing some not very credible things.
If for some reason you'd prefer to eat low carb (many do), change your macros. (Plenty of people who like low carb don't buy into the silly idea that carbs are bad for you.) Undereating is bad for your health.
If the fear of carbs is because you think they magically prevent you from losing weight, dismiss that idea -- calories are what determine weight gain, loss, or maintenance.
For health (i.e., nutrition), unless you have a specific health issue, "carbs" as a broad general category are pretty meaningless and many of the people talking about them don't even know what they are, seemingly.
Complex carbs = starches. Simple carbs = sugars (including what fruit is primarily made up of). Thus, ignore that distinction, it's irrelevant.
For nutrition, you want to eat adequate protein, a decent amount of healthy fat (that found in fatty fish, nuts and seeds (which also have carbs), avocados, olives and olive oil, for example), although you shouldn't be afraid of fat either. You also want a good mix and amount of vegetables and some fruit (I'd say at least 5 servings of veg, although I personally think more is better, and unless you dislike it, at least a serving of fruit). You also want to have a decent amount of fiber (recommendations vary, but at least the MFP minimum.
So how do carbs fit in?
Don't eat so many that you can't fit in your protein and healthy fats.
The recommended vegetables and, usually, fruit that are important to the micronutrient content of the diet and recommended by basically all credible nutrition experts are -- gasp! -- carbs. So obviously a generalization that carbs are unhealthy is coming from someone who either has something to sell or doesn't know what they are talking about (or you have a very specific medical condition and are on a special diet).
Other carbs that are nutrient dense and often provide fiber as well (worth noting that fiber is a type of carb and only comes with foods that have carbs) include beans and lentils, whole grains (oats, barley, corn, etc.), nuts and seeds (as mentioned above), and tubers (potatoes and sweet potatoes), as well as pulses like peas. All commonly referred to as starches, all great foods to include in the diet if you aren't overeating or crowding out other foods you should be eating. Some of these (like potatoes) may often be considered high cal, but usually that's because they are combined with fat (butter or sour cream or they are fried) and people weirdly ignore the fat part and talk about fattening carbs.
Some other options are refined grains (including white rice and white pasta). While these foods don't offer a lot on their own, they can be delicious and filling as part of an overall meal including protein, fat, and vegetables, and often are very satisfying. There's no reason to call these unhealthy or avoid them either, although for the sake of fiber it's likely good to make sure you eat some of the other starchy sources above, too.
So what's left? Well, sugary drinks are basically just sugar and can be high cal. I'd limit or avoid those (anything can fit in an otherwise healthful diet, so it depends on how you want to use the cals). Same with hard candies and the like, although often those are reasonably low cal.
Also, some foods people often call "carbs" that contain basically fat and carbs in equal cal amounts usually are some snacky foods (like chips or goldfish crackers or what not) and of course your usual dessert foods (ice cream, pie, cookies, etc.). I think these of course should be eaten in moderate amounts based on cals left after other nutritional needs are met, but I also think they are kind of irrelevant to a broad discussion of "carbs" vs the other macros or whether "carbs" can be in a healthy diet.
Hope that helps some!14 -
Forget what you've heard about carbs. Carbs are not the enemy. I lost 145 lbs in a year and i ate, and continue to eat, carbs with every meal. Every. Single. Meal.
Your body needs everything and there has always been and always will be contradictory information out there.
Look at the poor egg, no one can decide if eggs will murder your family and steal you pension or buy you a car and grant three wishes.
So keep it simple. Figure out how many calories you need, figure out a macro split that works for you (unless you have a medical reason to avoid something, don't avoid anything) and then eat the foods you enjoy as long as they fit your calorie goals.
You can fit anything into your diet - i eat dessert every day, cookies, brownies etc. I make them myself and make room for them in my calorie goal. Are they amazing for my body and athletic performance? Who cares? They're delicious, satisfy my sweet tooth and fit in my calorie goal. 'Nuff said.
Enjoy your food, in portion controlled quantities. Life's too short to give up pasta, and pizza, and potatoes, and rice, and bread....oh god bread!!!
Ease back into carbs, you will see a bit of water retention at first, but that will go away.10 -
Carbs are part of some of the most nutritious foods around. Fruits, vegetables, beans, whole grains, all have carbs and are generally chock full of nutrients and associated in research with better long term health outcomes. After all, "blue zones", where people live the longest around the world, tend to have diets that are traditionally high in carbs.
The internet and diet and fitness industry have gone mad with anti-carb hysteria. Carbs in any form are not "bad" for you (unless you have a medical condition, but even then, in most cases they tend to be fine if moderated), nor is cutting carbs necessary to lose weight.
Undereating is unhealthy, and you are also likely depriving yourself of key nutrients. Don't fear the carb. Embrace the carb. You will be healthier and happier eating them.10 -
If you're afraid of carbs, why aren't you just making up your calories with foods that are rich in proteins and fats instead?
In a world where cheese exists, 'I'm scared of carbs' sounds a bit like an excuse for a deeper underlying issue.12 -
tiptoethruthetulips wrote: »Complex carbs are pretty good for you. Others should be occasional foods. If you are reducing carbs you need to up your fat and/or protein content to get your calories.
Low carb or keto followers will tell you carbs are not so good for you, others will tell you they are fine. Find a balance that works for you, and if that means more carbs just make sure that the most of the carbs you are eating are the better quality carbs.
I think you are misunderstanding complex vs simple carbs. Complex and simple isn't a "good/bad" thing. It refers to how long the carbs take to digest. Simple carbs pretty much means sugars and complex carbs are non sugars. But that doesn't indicate "healthy" or "unhealthy". White bread is complex carbs and fruits are simple carbs.11 -
If you're afraid of carbs, why aren't you just making up your calories with foods that are rich in proteins and fats instead?
In a world where cheese exists, 'I'm scared of carbs' sounds a bit like an excuse for a deeper underlying issue.
This is a good point, and being "frightened" of foods also is a bit of a warning sign that there might be something else going on beyond bad information about carbs being the devil.7 -
Carbohydrates are just one macronutrient of three. Proteins, fats, and carbohydrates.
Carbohydrates and proteins are 4 calories per gram.
Dietary fats are 9 calories per gram.
If you eat an overabundance of calories, no matter which macronutrient they come from, you will gain weight.7 -
Like so many others have said, carbs are not bad, they are not evil, they will not keep you from losing weight.
I'm giving a lower-carb (not keto) diet a try, but not for my weight - just seeing if it helps with TBI/RHI symptoms I have. If it works, great, I can live with my current eating plan. If not, I'm not really out anything!
I did find during the transition that I was struggling a bit more to reach my calorie goals. Adding some extra butter, or having a couple hard boiled eggs with dinner helped a lot. After about 2 weeks I was pretty well adjusted. I still enjoy my veggies (I love veggies) and eat a wide variety of foods, just not so many of the "traditional" carbs like flour-based products, rice, etc. Doesn't mean I don't eat those things - I wanted a (thin crust) pizza the other day, so just planned my meals accordingly.
Adding in a regular snack or two also helped me hit my calorie goals and doesn't seem to have much impact on my appetite.
But unless you don't enjoy carbs, or don't want to include them for whatever reason, there's no point in being "scared" of them. The biggest "issue" is that most people who aren't used to tracking/weighing their carbs are a bit shocked to find out just how small a serving of many popular carbs really is.
So plan them in, weigh the (dry) weight servings to the gram, and enjoy!1 -
I never hit my calorie limit, sometimes even barely because I hear your not supposed to eat a lot of carbs. I eat pretty healthy carbs but are carbs really that bad for you? I’m so confused which is probably why I’m under calories a lot
it's clear you want to know more, and that's why you are here. You aren't the first person trying to get their weight under control, and you have found a great online resource here at MFP to help.
How do you know what your calorie limit is?
Help yourself - take time to visit the sticky posts at the top of the forums and learn more about this subject so you can make informed decisions and get answers to many of your questions.
Our individual journeys are different but we all share in common CALORIES IN CALORIES OUT as the basis for our weight.
good luck.0 -
I never hit my calorie limit, sometimes even barely because I hear your not supposed to eat a lot of carbs. I eat pretty healthy carbs but are carbs really that bad for you? I’m so confused which is probably why I’m under calories a lot
There is nothing wrong with carbohydrates...they aren't "bad for you". Research "Blue Zones"...these are some of the healthiest populations in the world and they eat diets very high in carbohydrates. Vegans and vegetarians also typically eat diets high in carbohydrates and most of my vegan and vegetarian friends are very healthy. Some of the most nutritious foods you can eat are carbohydrates...fruit, veg, legumes, lentils, whole grains, potatoes and other root vegetables, etc.7 -
Carbs aren't bad. They aren't evil. They won't snatch your soul. Don't fear them.7
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I never hit my calorie limit, sometimes even barely because I hear your not supposed to eat a lot of carbs. I eat pretty healthy carbs but are carbs really that bad for you? I’m so confused which is probably why I’m under calories a lot
Where do you hear things like this? If it's a website, block them. If it's a person, tell them that they are misinformed and show them the responses in this thread. 😉1 -
Hogwash. I eat 150-250 carbs a days and still losing weight . 78 lbs down as of today. The only thing that matters is calorie deficit and staying consistent to your deficit goal.5
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Fear not, our bodies need carbohydrates to function properly.
There’s a world of knowledge at our fingertips, GOOGLE.2 -
I don't understand this hyper-focus on carbs that so many people seem to have. What's wrong with carbs???6
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I don't understand this hyper-focus on carbs that so many people seem to have. What's wrong with carbs???
You must not consume a lot of media or social media
My mom gets her news from what we consider to be reputable sources and the current sugar demonization has made her afraid of it, despite her consumption of added sugar being very low.1 -
kshama2001 wrote: »I don't understand this hyper-focus on carbs that so many people seem to have. What's wrong with carbs???
You must not consume a lot of media or social media
My mom gets her news from what we consider to be reputable sources and the current sugar demonization has made her afraid of it, despite her consumption of added sugar being very low.
My coworker is always going on about how many carbs are in this, how much sugar is in that. I'm just like... who cares? And then she tells me her trainer told her she needs to eat MORE to lose weight. I try to help her and even plugged her stats into calorie calculator once, but I'm sure she's not going to trust me over her trainer lol.5 -
People with metabolic difficulties can have issues with carbs. Some people are carb sensitive. You just need to choose the correct balance of carbs, proteins and fats for you. I tend to be very sensitive to carbs, so I keep them lower and choose the helpful ones. It has made a big difference for my weight loss. Everyone is different. But it is true, we need carbs in our diet, just the helper carbs! Good Luck to you and find your positive carb ratio🤗😁1
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unless you are diabetic or have another health issue that requires a low carb diet, there is nothing wrong with carbs. it is a macro and calorie, like any other food.
carb heavy foods tend to be higher in calories per serving, so many opt to help reduce their calorie intake by reducing carbs. i lost 130 pounds and never reduced carbs, other than perhaps skipping on desert more than i used to
the thing to remember with any weight loss method - is can you do it for the rest of your life and still be a pleasant person to be around? There are any number of diets and fad diets that yes, will result in weight loss. However, once that weight is lost, people tend to go back to how they USED to eat. and gain the weight BACK. So ... if you can live a low carb diet FOREVER, then go for it. If however, you want to enjoy life and food, learn how and how much to eat, learn your calorie goals for weight loss and maintenance, and how to eat that way for successful weight loss and maintenance.1
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