Help with low carb diet

BryonyKate

Hi everyone!

So I know the debate around low carb diets is a controversial one. However I really would like to properly give it a go as I see so many success stories from people who adopt this eating pattern. I know this type of diet works well for me as a couple of years ago I was doing some volunteer work in Africa for a month and lost a lot of weight. I was eating a lot but the only carbs that was ever served was occasionally some rice with dinner. Breakfast was always eggs and fruit and lunch/dinner was always fish or chicken with veggies and as I said occasionally rice (maybe once a week.) I've tried since to go low carb but I do find I get the craziest carb cravings and actually just end up binging. For example I had a really good 8 days straight under 40g carbs, then on the 9th day literally ate about 6 bowls of porridge, 4 slices of bread, 3 bananas! I just couldn't stop my body was screaming at me to eat carbs. How do you low carb folk stay full? Also I have a major sweet tooth but to avoid eating choclate and candy etc I often get protein bars, or Nakd bars or do "clean baking" using oat flour etc. I'm scared that taking these sort of things out of my diet will make me crave sweet things even more and I'll end up binging. So basically I'm just looking for some tips from anyone out there who has been on a low carb diet for a while and has found success with it.

_Z3sty_

Best way to stay full is to eat less calorie dense food such as vegetables instead of that yummy pastry. but also to include a decent amount of protein which is more satiating than carbs.

DatMurse

Your body wanted to replenish it's glycogen storage. Thats why you went on a binge.

There is no reason to go that low.

People normally cut carbs when they are dieting but not to that extent.

for example I will aim for maybe 20-30% of my daily calories from carbs.

I dont go off percentage. I am just saying because I will aim for 100-150g a day. It may seem like alot for a normal person, but I am a bigger guy

NonnyMary

Hi everyone!

So I know the debate around low carb diets is a controversial one. However I really would like to properly give it a go as I see so many success stories from people who adopt this eating pattern. I know this type of diet works well for me as a couple of years ago I was doing some volunteer work in Africa for a month and lost a lot of weight. I was eating a lot but the only carbs that was ever served was occasionally some rice with dinner. Breakfast was always eggs and fruit and lunch/dinner was always fish or chicken with veggies and as I said occasionally rice (maybe once a week.) I've tried since to go low carb but I do find I get the craziest carb cravings and actually just end up binging. For example I had a really good 8 days straight under 40g carbs, then on the 9th day literally ate about 6 bowls of porridge, 4 slices of bread, 3 bananas! I just couldn't stop my body was screaming at me to eat carbs. How do you low carb folk stay full? Also I have a major sweet tooth but to avoid eating choclate and candy etc I often get protein bars, or Nakd bars or do "clean baking" using oat flour etc. I'm scared that taking these sort of things out of my diet will make me crave sweet things even more and I'll end up binging. So basically I'm just looking for some tips from anyone out there who has been on a low carb diet for a while and has found success with it.

I'd say listen to your body screaming for the things you are not eating because you want a low carb diet. Your body will tell you what it needs oftentimes.

mperrott2205

Why is nobody telling her that eating a low carb diet is completely pointless?

Find your TDEE result. Cut 15-25% of it depending on how much you NEED to lose. Stick to decent macro split of 40/40/20 (carbs, proteins, fats). Exercise with cardio + resistance. Sorted.

tilmoph

Low-carb diets aren't magical; they won't, in and of themselves, help you lose weight at a faster rate. Unless a doctor specifically tells you that a low-carb diet will be better for your health because of a medical condition, there is not a specific reason to try and force yourself to stick with one.

I'm actually doing a low-carb diet right now, averaging in the mid-30'sg/ day for net carbs, for the last 22 weeks. It's working for me rather well (down 95 lbs as of today). The reason I went with a low-carb diet was because it's an easier way for me to restrict my calories. If i was having trouble, feeling hungry or carb deprived, I'd abandon it in a heartbeat for a different strategy.

In short, don't try to force yourself to maintain a given macro limit; up your carbs to avoid repeat binges, just mind your calories. If it's a general calorie restriction issue, try eating more fiber and protein to reduce hunger pangs. If you try and force yourself onto an eating plan that leaves you craving things that you binge on, you are going to fail, so don't do that because a given plan worked for other people.

aliciap412

the quality of your carb intake (simple vs complex) is more important to focus on rather than the quantity

ronrstaats

Upping your fat intake will keep the carb cravings away. Once you get to the point of your body burning off the small amount of carbs you have eaten is starts burning fat for fuel. Your body wants a quick fuel source so it craves carbs. Replace the carbs with fat (Like adding a couple of table spoons of coconut oil to coffee first thing in morning) Don't be afraid of eating foods higher in fat.

I have lost 150 pounds doing LC in 13 months and have kept it off for 14 months now. The biggest turn around point for me was when I did exactly what I mentioned above. Once I learn fat was not the enemy while doing LC it was a lot easier to do and maintain.

ladymiseryali

Here's a good link on keto if you want to try it.

http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html#Vegetableslowsugar00

DatMurse

the quality of your carb intake (simple vs complex) is more important to focus on rather than the quantity

no.
quantity matters more

floop1207

just being nosey at the replies, sorry.

i personally think low carb would see me locked in a special institution after a while. i love bread. i love fruit. i love oats. i'd be interested to hear if anyone has actually cut out the majority of carbs from their diet and maintained their lower weight and energy.

aliciap412

the quality of your carb intake (simple vs complex) is more important to focus on rather than the quantity

no.
quantity matters more

I disagree. I believe if most carb sources are from simple carb sources like table sugar, fruit drinks, soda, and candy, he/she may not feel very good. in contrast, if most carb sources are from complex carb sources like veggies, whole grains, or beans, he/she may have more energy and a better mood and as a result be more likely to succeed.

no problem with disagreeing, but I felt I should clarify for the OP's sake.

ladymiseryali

just being nosey at the replies, sorry.

i personally think low carb would see me locked in a special institution after a while. i love bread. i love fruit. i love oats. i'd be interested to hear if anyone has actually cut out the majority of carbs from their diet and maintained their lower weight and energy.

I didn't really find an issue with cutting out bread. I mean, yea, I can't have a sammich, but I don't really mind it much. Plus, if I wanted to, I could look up a recipe for keto bread that is better for me overall. My energy at first was bad because of the shock of not ingesting as many carbs, but I now have more energy.

aliciap412

I didn't really find an issue with cutting out bread. I mean, yea, I can't have a sammich, but I don't really mind it much. Plus, if I wanted to, I could look up a recipe for keto bread that is better for me overall. My energy at first was bad because of the shock of not ingesting as many carbs, but I now have more energy.

could this work?

kirkor

also look at the cyclical ketogenic diet (CKD) ... it has a "carb up" day every couple weeks I think

ladymiseryali

That's a good idea. Must try that.

sorcha1977

Staying under 40 is why you're tempted to binge. You should really re-introduce carbs back in (slowly) after the intial two weeks of staying around 20-30. After that, you should eat 40-60 for several weeks and then 80-100 for "maintenance". If your weight loss slows at 80-100, scale back until you find your magic number.

I have insulin resistance, so I have to maintain a low-carb/low-sugar diet. I eat around 40-80 carbs per day. Any more than that, and I stop losing. Any less, and I go crazy.

I do miss certain foods, so I have a bite or two (literally - one bite or two) every so often. Any more than that, and the cravings and hunger comes back. If I stick to my plan, I don't feel hungry between meals, and I feel more energetic. Granted, I eat like this for health reasons. People who don't have insulin resistance and actually use carbs for energy properly have to eat more, so be careful that you aren't eating too little and getting tired.

floop1207

just being nosey at the replies, sorry.

i personally think low carb would see me locked in a special institution after a while. i love bread. i love fruit. i love oats. i'd be interested to hear if anyone has actually cut out the majority of carbs from their diet and maintained their lower weight and energy.

I didn't really find an issue with cutting out bread. I mean, yea, I can't have a sammich, but I don't really mind it much. Plus, if I wanted to, I could look up a recipe for keto bread that is better for me overall. My energy at first was bad because of the shock of not ingesting as many carbs, but I now have more energy.

keto bread? i must get googling. thank you.

chubbybword123

Why is nobody telling her that eating a low carb diet is completely pointless?

Find your TDEE result. Cut 15-25% of it depending on how much you NEED to lose. Stick to decent macro split of 40/40/20 (carbs, proteins, fats). Exercise with cardio + resistance. Sorted.

^This.

If you like carbs, eat them. Of course, some people don't go crazy on carbs cos they feel bloated or something, but it's about the amount of calories you eat in the end. I luv me some carbs, I eat complex carbs everyday and whenever I'm in the mood, cakes, potatoes, you name it. Moderation is the key.

DatMurse

the quality of your carb intake (simple vs complex) is more important to focus on rather than the quantity

no.
quantity matters more

I disagree. I believe if most carb sources are from simple carb sources like table sugar, fruit drinks, soda, and candy, he/she may not feel very good. in contrast, if most carb sources are from complex carb sources like veggies, whole grains, or beans, he/she may have more energy and a better mood and as a result be more likely to succeed.

no problem with disagreeing, but I felt I should clarify for the OP's sake.

More energy?

I guess fruits are bad considering that is a simple carb source.

aliciap412

More energy?

I guess fruits are bad considering that is a simple carb source.

I thought fruits were considered complex?

there seems to be conflicting info on this

either way, fruits provide dietary fiber and shouldn't be avoided imo

JaceyMarieS

Upping your fat intake will keep the carb cravings away. Once you get to the point of your body burning off the small amount of carbs you have eaten is starts burning fat for fuel. Your body wants a quick fuel source so it craves carbs. Replace the carbs with fat (Like adding a couple of table spoons of coconut oil to coffee first thing in morning) Don't be afraid of eating foods higher in fat.

I have lost 150 pounds doing LC in 13 months and have kept it off for 14 months now. The biggest turn around point for me was when I did exactly what I mentioned above. Once I learn fat was not the enemy while doing LC it was a lot easier to do and maintain.

Upping fat intake is also what's worked for me. I've lost weight, normalized blood sugar levels and greatly improved my lipid panel.

DatMurse

More energy?

I guess fruits are bad considering that is a simple carb source.

I thought fruits were considered complex?

there seems to be conflicting info on this

either way, fruits provide dietary fiber and shouldn't be avoided imo

So what is the difference? She will have less energy from eating the fruit based off of your reasoning

IronSmasher

There's no such thing as a controversial scientific debate.

A topic becomes controversial when one side deliberately, and repeatedly ignores scientific evidence to continue supporting their belief in something.

Fit_Natasha

I swithched to LC a month ago. I tried it before, but like you, ended up binging. A lot of research and understanding of how your body works helped me a lot. This time I am trying to follow Dukan diet, and I would say after first two weeks all cravings for sugar and breads had stopped. I know a lot of people here saying that it doesn't matter as long as you stick to your calories goal, but it does matter for me, because I was diagnosed with hyperthyroid last year. Even thougth doctors were able to bring all my hormones to normal now, it can relapse any time. And no, it was not on doctor's advise to go low carb. It just took me a six month of researching the causes and consecuances of my condition (I always been healthy and no thyroid problems in my family). I start coming to the conclusion that my high carb diet could be one of the causes of it. I moved to US 15 years ago and of course felt into the habit of pasta, pizza, sandwiches (you name it). I wasn't gaining too much weight (I was staying at my 50-52 kg), but my body became soft, despite my exersising. Carbs do effect your insulin and, in my case, T3 and T4 hormones production in liver. So, now a month of low carbs, I see tremedous different in my body appearance: it became more lean, firm and cellulite dissappeared. I don't have too much weight to loose (10 kg total) and my weight loss is very slow (so far I lost 5 lb since May). But loosing weight is not my primarily goal. Feel free to friend me if you need more support on LC diet.

Fit_Natasha

I forgot to add: I feel great and full of energy now, BUT -- first couple days were misarable. I knew it will be, so I planned for it, and took two days off work. I slept a lot, and cut any heavy exercises -- no running, no HIT, just walking and yoga. After two weeks, I added slowly my weight training, I ran twice since I started the diet on August 15th (not long distance, just 5k). You have to be prepaired for loss of energy at the beginning. I did increase my protein consumption a lot: now my goal is 110 protein, 95 carbs, 49 fat, 25 sugar. All my carbs are coming from vegetables now, but after I reach my goal weight, I will slowly introduce grains again, then a little bit bread. Hope it helps!

yarwell

Why is nobody telling her that eating a low carb diet is completely pointless?

Because not everyone is a moron that has to impose their views on someone asking a simple question.

If you have no constructive advice to offer go find a thread about pointlessly lifting things or whatever your area of expertise and interest is.

yarwell

I thought fruits were considered complex?

No. The carbohydrates in most fruits are sugars - simple carbs.

There's a bit of starch in bananas, that's a complex carb.

Lupercalia

Your thinking about what will lead to carb cravings is incorrect.

Eating far less carbs, or eliminating starchy/sweet carbs does not lead to more carb cravings and the resultant bingeing. Keeping things in your diet like the low carb baked goods, the nakd bars and the protein bars will indeed lead to more carb cravings--those bars are typically not very low carb, and they always use some sort of sweeteners, even if they are "natural" as the label will say. Artificial sweeteners can also trigger that craving response, so if you're looking to avoid having cravings, don't eat sweetened things, don't eat a ton of fruit (but don't entirely eliminate fruit, either), don't make "clean" baked goods (whatever that means), etc.

Make sure you're eating enough healthy fats and filling up on veggies and meats rather than these sweet sorts of things. I think you'll find staying relatively low carb is really quite simple that way, and you won't be battling the odd hunger pangs and cravings that having the sweetened bars and baked goods typically induce.

Hi everyone!

So I know the debate around low carb diets is a controversial one. However I really would like to properly give it a go as I see so many success stories from people who adopt this eating pattern. I know this type of diet works well for me as a couple of years ago I was doing some volunteer work in Africa for a month and lost a lot of weight. I was eating a lot but the only carbs that was ever served was occasionally some rice with dinner. Breakfast was always eggs and fruit and lunch/dinner was always fish or chicken with veggies and as I said occasionally rice (maybe once a week.) I've tried since to go low carb but I do find I get the craziest carb cravings and actually just end up binging. For example I had a really good 8 days straight under 40g carbs, then on the 9th day literally ate about 6 bowls of porridge, 4 slices of bread, 3 bananas! I just couldn't stop my body was screaming at me to eat carbs. How do you low carb folk stay full? Also I have a major sweet tooth but to avoid eating choclate and candy etc I often get protein bars, or Nakd bars or do "clean baking" using oat flour etc. I'm scared that taking these sort of things out of my diet will make me crave sweet things even more and I'll end up binging. So basically I'm just looking for some tips from anyone out there who has been on a low carb diet for a while and has found success with it.

goodnamegone

I still eat bananas and dates. I read that dates have a lot of carbs in them. I stopped eating bread, pasta, rice and all grains, all white flour foods. I am losing weight. Not feeling a need to binge. Maybe just have less carbs like you did in Africa? Curious what other people will advise.

GiGiBeans

Staying under 40 is why you're tempted to binge. You should really re-introduce carbs back in (slowly) after the intial two weeks of staying around 20-30. After that, you should eat 40-60 for several weeks and then 80-100 for "maintenance". If your weight loss slows at 80-100, scale back until you find your magic number.

I have insulin resistance, so I have to maintain a low-carb/low-sugar diet. I eat around 40-80 carbs per day. Any more than that, and I stop losing. Any less, and I go crazy.

I do miss certain foods, so I have a bite or two (literally - one bite or two) every so often. Any more than that, and the cravings and hunger comes back. If I stick to my plan, I don't feel hungry between meals, and I feel more energetic. Granted, I eat like this for health reasons. People who don't have insulin resistance and actually use carbs for energy properly have to eat more, so be careful that you aren't eating too little and getting tired.

This is great advice for low carb dieting. Include 4-6 oz's of lean protein at meals and healthy fats to keep hunger at bay. I only lose weight when I stay at 75 carbs or less. I maintain on 75 - 200 and gain over 200. You'll need to slowly up your #'s to find your sweet spot. I find the more active I am the more carbs I can handle.