Is a Low-Carb Diet for You? Most Likely Not.
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Dude, that's low carb.all I will say is that Low Carb is not some magical diet that is going to melt off fat; all it does, is allow someone to create a calorie deficit through eating less carbs….
For me, I need carbs for energy - lifting/running/etc - and I eat about 30% carbs and it has not hampered my progress at all…
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The curriculum for the Certified Strength and Conditioning Specialist exam does go into detail about gluconeogensis as a result of restricted carbs. However, the information is intended for athletes with enormous energy outputs on a daily basis. But, to what extreme would this actually occur?
It's an interesting question and I couldn't tell you exactly, especially because your body's needs for glucose actually drop as your carb intake falls to low levels for a period of time (due to your brain running mostly on ketones, rather than glucose).
All that said, I think it comes down to what sort of athlete we're talking about and what "low carb" means for them (and what is considered "low" is a huge range). For instance, if you're a sprinter or competing power lifter, I'm skeptical that staying in ketosis is the best fit for you. On the other hand, I saw an article not too long ago about the Lakers following a "low carb" diet with only 25% carbs and 50% fat with "bulletproof coffee" being a pre-game drink of choice.
And if we're talking average Joe who uses MFP to try and drop some pounds, I think it really just comes down to what they're happiest with. Certainly when I see someone posting that they're miserable on their caloric deficit and going hungry, eating more "low carb" foods is the first thing that pops in my mind.0 -
This is just one of those touchy topics.I tried reading up on all ideas of what the "ideal" diet was before starting my LIFESTYLE change: I read somewhere where it pretty much stated that a person needs to choose a diet that they are willing to stick with for the rest of their life; this made perfect sense to me. For me, low carb is not something I can do indefinitely...love them way too much. By just tracking calorie and exercise, I'm seeing the results and weight loss I want. I just figured low carb generally means less calories...seems like carbs have more calories in them? And I know there's no denying that weight loss is basically calories in vs calories out. I think the OP just wants others to know that low carb isn't for everyone, and thats fine. I support anyone's diet as long as they are being healthy. I have family members who have great success with low carb diets, and enjoy the foods they eat. I just know that with me, I would probably have huge carb binges if I had to stick to low carb for a long time....and then just gain the weight back and have to go through that cycle over and over.....
Just commenting on the part I bolded:
Carbs don't have more calories. 1g of carbs is 4 calories, 1g of protein is 4 calories, and 1g of fat is 9 calories. Also, the little regarded macro, alcohol, 7 calorie per gram. It's not worth tracking, though, since there no nutritional value there.0 -
The curriculum for the Certified Strength and Conditioning Specialist exam does go into detail about gluconeogensis as a result of restricted carbs. However, the information is intended for athletes with enormous energy outputs on a daily basis. But, to what extreme would this actually occur?
It's an interesting question and I couldn't tell you exactly, especially because your body's needs for glucose actually drop as your carb intake falls to low levels for a period of time (due to your brain running mostly on ketones, rather than glucose).
All that said, I think it comes down to what sort of athlete we're talking about and what "low carb" means for them (and what is considered "low" is a huge range). For instance, if you're a sprinter or competing power lifter, I'm skeptical that staying in ketosis is the best fit for you. On the other hand, I saw an article not too long ago about the Lakers following a "low carb" diet with only 25% carbs and 50% fat with "bulletproof coffee" being a pre-game drink of choice.
And if we're talking average Joe who uses MFP to try and drop some pounds, I think it really just comes down to what they're happiest with. Certainly when I see someone posting that they're miserable on their caloric deficit and going hungry, eating more "low carb" foods is the first thing that pops in my mind.
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during an NBA game.0 -
25% carbs for these players probably equates to250 - 300g's+The curriculum for the Certified Strength and Conditioning Specialist exam does go into detail about gluconeogensis as a result of restricted carbs. However, the information is intended for athletes with enormous energy outputs on a daily basis. But, to what extreme would this actually occur?
It's an interesting question and I couldn't tell you exactly, especially because your body's needs for glucose actually drop as your carb intake falls to low levels for a period of time (due to your brain running mostly on ketones, rather than glucose).
All that said, I think it comes down to what sort of athlete we're talking about and what "low carb" means for them (and what is considered "low" is a huge range). For instance, if you're a sprinter or competing power lifter, I'm skeptical that staying in ketosis is the best fit for you. On the other hand, I saw an article not too long ago about the Lakers following a "low carb" diet with only 25% carbs and 50% fat with "bulletproof coffee" being a pre-game drink of choice.
And if we're talking average Joe who uses MFP to try and drop some pounds, I think it really just comes down to what they're happiest with. Certainly when I see someone posting that they're miserable on their caloric deficit and going hungry, eating more "low carb" foods is the first thing that pops in my mind.
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during and NBA game.0 -
25% carbs for these players probably equates to250 - 300g's+The curriculum for the Certified Strength and Conditioning Specialist exam does go into detail about gluconeogensis as a result of restricted carbs. However, the information is intended for athletes with enormous energy outputs on a daily basis. But, to what extreme would this actually occur?
It's an interesting question and I couldn't tell you exactly, especially because your body's needs for glucose actually drop as your carb intake falls to low levels for a period of time (due to your brain running mostly on ketones, rather than glucose).
All that said, I think it comes down to what sort of athlete we're talking about and what "low carb" means for them (and what is considered "low" is a huge range). For instance, if you're a sprinter or competing power lifter, I'm skeptical that staying in ketosis is the best fit for you. On the other hand, I saw an article not too long ago about the Lakers following a "low carb" diet with only 25% carbs and 50% fat with "bulletproof coffee" being a pre-game drink of choice.
And if we're talking average Joe who uses MFP to try and drop some pounds, I think it really just comes down to what they're happiest with. Certainly when I see someone posting that they're miserable on their caloric deficit and going hungry, eating more "low carb" foods is the first thing that pops in my mind.
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during and NBA game.
Valid point!
The Lakers are also 18-36 this year. Coincidence?
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You really want your body to break down muscle tissue to convert to glucose for energy? Not meCan you tell me why there are requirements by the body to have fat and protein but we can live well with absolutely no carbs? I suggest you get informed. As for needing carbs for exercise, that has been proven to be false. The body converts fat and protein to glucose just fine. Think of eskimos - protein and fat and no carbs and they are healthy. We eat a lot of carbs and this nation is getting fatter and fatter.
Nor do most people following low carb diets. Given that's not what happens to people on a standard low carb diet though, I'm not really sure what your point is.
Please supply links to studies that show this not happening.
Here is one among many: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/0 -
I am not starving at all. Far from it. I am happy and satiated.0
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I do think a consistent carb diet could work really well for some, which I guess could be considered a "low carb" diet. I don't like the word "low carb" because the body needs a certain amount of carbohydrate to function for the brain and red blood cells. And I know the keto diet, but that is for extreme cases and should be monitored by a doctor.
For myself, I do not do low carb but I try to keep everything proportioned. I do think consistent carbs are important for both weight loss and maintenance.
Good luck everyone!
The brain and red blood cells do just find with ketones.0 -
The curriculum for the Certified Strength and Conditioning Specialist exam does go into detail about gluconeogensis as a result of restricted carbs. However, the information is intended for athletes with enormous energy outputs on a daily basis. But, to what extreme would this actually occur?
It's an interesting question and I couldn't tell you exactly, especially because your body's needs for glucose actually drop as your carb intake falls to low levels for a period of time (due to your brain running mostly on ketones, rather than glucose).
All that said, I think it comes down to what sort of athlete we're talking about and what "low carb" means for them (and what is considered "low" is a huge range). For instance, if you're a sprinter or competing power lifter, I'm skeptical that staying in ketosis is the best fit for you. On the other hand, I saw an article not too long ago about the Lakers following a "low carb" diet with only 25% carbs and 50% fat with "bulletproof coffee" being a pre-game drink of choice.
And if we're talking average Joe who uses MFP to try and drop some pounds, I think it really just comes down to what they're happiest with. Certainly when I see someone posting that they're miserable on their caloric deficit and going hungry, eating more "low carb" foods is the first thing that pops in my mind.
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during an NBA game.
Bulletproof coffee is usually just coconut oil (or mct oil), unsalted butter, and coffee. It is usually blended and turns into a frothy creamy drink. I don't really use it however it actually tastes pretty good and for people doing LCHF diets it is a good way to increase fat.0 -
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during an NBA game.
It's actually coffee loaded with butter and cream, although there could be some sweetener in there as well. It's basically designed to be an energy drink consisting of high fat and caffeine.
Ha! :laugh:The Lakers are also 18-36 this year. Coincidence? tongue0 -
Coconut oil being a MCT also is used for immediate ATP and is metabolized like a carb wouldbe , so a good pre game drink for sure.The curriculum for the Certified Strength and Conditioning Specialist exam does go into detail about gluconeogensis as a result of restricted carbs. However, the information is intended for athletes with enormous energy outputs on a daily basis. But, to what extreme would this actually occur?
It's an interesting question and I couldn't tell you exactly, especially because your body's needs for glucose actually drop as your carb intake falls to low levels for a period of time (due to your brain running mostly on ketones, rather than glucose).
All that said, I think it comes down to what sort of athlete we're talking about and what "low carb" means for them (and what is considered "low" is a huge range). For instance, if you're a sprinter or competing power lifter, I'm skeptical that staying in ketosis is the best fit for you. On the other hand, I saw an article not too long ago about the Lakers following a "low carb" diet with only 25% carbs and 50% fat with "bulletproof coffee" being a pre-game drink of choice.
And if we're talking average Joe who uses MFP to try and drop some pounds, I think it really just comes down to what they're happiest with. Certainly when I see someone posting that they're miserable on their caloric deficit and going hungry, eating more "low carb" foods is the first thing that pops in my mind.
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during an NBA game.
Bulletproof coffee is usually just coconut oil (or mct oil), unsalted butter, and coffee. It is usually blended and turns into a frothy creamy drink. I don't really use it however it actually tastes pretty good and for people doing LCHF diets it is a good way to increase fat.0 -
Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during an NBA game.
It's actually coffee loaded with butter and cream, although there could be some sweetener in there as well. It's basically designed to be an energy drink consisting of high fat and caffeine.
Ha! :laugh:The Lakers are also 18-36 this year. Coincidence? tongue
[/quote]Wonder if that coffee is where all the carbs come from since it's pregame. Still seems extreme, IMO, given the energy output during an NBA game.
I've never really been a fan of the taste myself, but I know many people swear by it. Perhaps if I had an espresso machine at home and plenty of time to experiment, but usually I find the coffee taste gets lost. Then again, I prefer my coffee either black and brewed very strong or something like an americano with a bit of cream, and I've never been a fan of overly sweet/flavored coffees.0 -
Personally, low carb dieting for me is hideous. Same with high carb too. A sensible and balanced amount of carbs works well for me, they particularly help in the mornings and around workouts. Go overboard, however, and I feel sluggish. each to their own!0
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I can only report what works for me. I don't necessarily fit the "low carb" perfectly. Some define low carb as below 50g per day.
I can say that since I reduced carbs with a target of 25% of total calories or less, avoiding processed carbs and white starchy vegetables, that my total cholesterol has dropped about 40%. My HDL is now higher than LDL. Triglycerides are down nearly 75% from over 300 to less than 100. I am no longer pre-diabetic as well.
As for energy during workout? On Saturday morning I go from a 5000 yard swim into a 1 hour spin class. At most I have a single Detour protein bar between. 15g protein and 17g carbs. 170 calories. My total burn for the workout is over 2000kCal. I don't have breakfast until I get home after the spin class.
Everyone is different. There is no one formula that works for everyone.
But there are some things that science proves is unhealthy. That being a low fat high protein diet.
The brain needs fat to function properly. Fat regulates hormone production as well. fat in the food doesn't mean fat on you.
And low fat process foods have a lot more sugar in them, generally speaking.
My targets are 25% carb, 30% protein, 45% fat.
For fats I eat a table spoon of coconut oil every day. In the winter it is more like chew. It solidifies around 75 degrees.
lard, rib eye steak with the fat on. Chicken with the skin on, full fat salad dressing too.0 -
Coincidentally those are my macro's as well.I can only report what works for me. I don't necessarily fit the "low carb" perfectly. Some define low carb as below 50g per day.
I can say that since I reduced carbs with a target of 25% of total calories or less, avoiding processed carbs and white starchy vegetables, that my total cholesterol has dropped about 40%. My HDL is now higher than LDL. Triglycerides are down nearly 75% from over 300 to less than 100. I am no longer pre-diabetic as well.
As for energy during workout? On Saturday morning I go from a 5000 yard swim into a 1 hour spin class. At most I have a single Detour protein bar between. 15g protein and 17g carbs. 170 calories. My total burn for the workout is over 2000kCal. I don't have breakfast until I get home after the spin class.
Everyone is different. There is no one formula that works for everyone.
But there are some things that science proves is unhealthy. That being a low fat high protein diet.
The brain needs fat to function properly. Fat regulates hormone production as well. fat in the food doesn't mean fat on you.
And low fat process foods have a lot more sugar in them, generally speaking.
My targets are 25% carb, 30% protein, 45% fat.
For fats I eat a table spoon of coconut oil every day. In the winter it is more like chew. It solidifies around 75 degrees.
lard, rib eye steak with the fat on. Chicken with the skin on, full fat salad dressing too.0 -
Here is one among many: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/
Good post. Here is where I get skeptical:Conclusion
Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein.
Even elite bodybuilders will incorporate a keto diet into their training when competition is getting closer.
The longest study in that post was 9 weeks. Yet, you have some people that will tell you they have been on a keto diet for years. Where is the study that shows the long term effects of these diets? What about the results after someone stops this way of eating? How much weight might be gained at that point?0 -
Dude, that's low carb.all I will say is that Low Carb is not some magical diet that is going to melt off fat; all it does, is allow someone to create a calorie deficit through eating less carbs….
For me, I need carbs for energy - lifting/running/etc - and I eat about 30% carbs and it has not hampered my progress at all…
30% is low carb? It seems to be a pretty normal macro split 40P/30C/30F...I thought 30 was normal....0 -
Dude, that's low carb.all I will say is that Low Carb is not some magical diet that is going to melt off fat; all it does, is allow someone to create a calorie deficit through eating less carbs….
For me, I need carbs for energy - lifting/running/etc - and I eat about 30% carbs and it has not hampered my progress at all…
30% is low carb? It seems to be a pretty normal macro split 40P/30C/30F...I thought 30 was normal....
I agree! I would think 30% CHO is in the normal range.
I think where a lot of confusion lies is what really constitutes low carb. Seems to have an extremely wide range.0 -
I have yet to say to anyone to not go low carb. All I've stated is that it's not for everyone and that proper research needs to be done before someone adopts it. Here is an article that talks more about hormones. Again, it's not against the idea. In fact, this article is actually for it if it's done properly.
And I think what we're saying is that we agree people should educate themselves and do proper research, but it's not clear how a biased article that focuses only on cons, overstating them in places and even misrepresenting them in others, without any mention of the pros of a low carb diet is helpful to such an education. If the goal is education, people should look at both the pros and the cons, as well as their own personal preferences (e.g., can you give up cereal, pasta, etc.) before making a decision. When others chime in by dredging up old myths that don't even make a lot of sense (e.g., your body will burn all your muscle for energy without carbs), now we're simply miseducating people about low carb diets.
I'm not saying everyone should do low carb, and in fact I suspect for most people it's a bad fit (read unsustainable). Even for people that want to do a low carb diet, I still think it's important to count calories and watch macros daily. But I simply see no benefit in misrepresenting the information we have in an attempt to dissuade people from even considering such a diet in the first place.
I don't see any misrepresentation of the data. You may not agree with the research that was used as support, but I don't see anything disingenuous going on. What I got was:
1) Low carb doesn't provide any particular fat burning advantage.
2) In fact, it may quite possibly be a disadvantage to one's performance.
3) One might fit into the minority for which low carb is preferable for performance purposes.
I think the issue here is that you believe, I assume as a product of your own research, that going low carb has potential benefits. I don't see that the article disputes that necessarily. What it does say is that going low-carb is probably not all that beneficial for most people, and that there are some demonstrable downsides to it.
The fact that the blog didn't play devil's advocate with itself by presenting data that counters its own supported claims doesn't mean it misrepresented anything. It just means you don't agree with it.0
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