pros only....no cons....lowering carbs

DblChinz

Hello. I have heard that lowering carbs helps with certain intense food cravings as well as more energy. I'm considering lowering my carb intake but not going low carb completely. Would someone be willing to share their success with this? Thanks!

kari574

I've gone "lower" carb the last week or so. I cut out grains, and the junk food and candy that I love, getting carbs from veggies and fruits. I have noticed less of a desire to snack between meals and no cravings.

Miamiuu

When I low carb I can eat between 1200 to 1500 calories with no cravings or hunger pains. I'm male and eat less than 30 grams a day.

ZestyItalian2

I've had success with it a few times with various approaches (though slamming right back into unhealthy carb-heavy eating will ensure that you regain at least all the weight you lost.)

Super low-carb eating (fewer than 50 net grams per day) will eventually put your body into ketosis (sounds like scientology, but it's legit), meaning that your body begins burning ketones instead of carbs for energy within about 48-72 hours. This will cause weight to basically fly off your body, but is obviously not sustainable for most people in the long term (and probably not healthy.) I did this in my early 20's and got shredded pretty quickly.

Medium low-carb eating (between 50-150 net grams per day) will usually result in reliably gradual weight loss and is definitely sustainable- lots of veggies, little bit of fruit, full fat dairy, nuts and protein should keep you full. The need to count calories while eating this way is a matter of some debate and personal preference. I'm doing this presently and have lost about 20 lbs in a few months.

Either of these approaches requires an increase in consumption of healthy fats (and omega 3 from fish oil helps too), or else you'll be starving and miserable every day. Low-cab and low-fat together is a bad mix. The body needs energy, and healthy fat is the best way to supply it in the absence of carbs.

And yes, you will find within a week- or even days- of cutting out refined carbohydrates that certain cravings simply disappear. Your energy levels fluctuate less throughout the day and you may feel more energetic overall. The simplest guidepost to follow is to cut out added sugar (everything except for fruit) and bread- all kinds. You'd be surprised at how even the smallest bit of wheat or sugar will set off a chain reaction of cravings.

DblChinz

When I low carb I can eat between 1200 to 1500 calories with no cravings or hunger pains. I'm male and eat less than 30 grams a day.

so you say "when I low carb" so does that mean it's something you only do occasionally? that's what I'm looking for, something to help cut the cravings but I don't want to go too low b/c I'm assuming carbs are needed in our diet right?

rockmama72

Getting more calories from proteins and fats will automatically help with cravings--you're just fuller and more satisfied for longer.

DblChinz

I've had success with it a few times with various approaches (though slamming right back into unhealthy carb-heavy eating will ensure that you regain at least all the weight you lost.)

Super low-carb eating (fewer than 50 net grams per day) will eventually put your body into ketosis (sounds like scientology, but it's legit), meaning that your body begins burning ketones instead of carbs for energy within about 48-72 hours. This will cause weight to basically fly off your body, but is obviously not sustainable for most people in the long term (and probably not healthy.) I did this in my early 20's and got shredded pretty quickly.

Medium low-carb eating (between 50-150 net grams per day) will usually result in reliably gradual weight loss and is definitely sustainable- lots of veggies, little bit of fruit, full fat dairy, nuts and protein should keep you full. The need to count calories while eating this way is a matter of some debate and personal preference. I'm doing this presently and have lost about 20 lbs in a few months.

Either of these approaches requires an increase in consumption of healthy fats (and omega 3 from fish oil helps too), or else you'll be starving and miserable every day. Low-cab and low-fat together is a bad mix. The body needs energy, and healthy fat is the best way to supply it in the absence of carbs.

And yes, you will find within a week- or even days- of cutting out refined carbohydrates that certain cravings simply disappear. Your energy levels fluctuate less throughout the day and you may feel more energetic overall. The simplest guidepost to follow is to cut out added sugar (everything except for fruit) and bread- all kinds. You'd be surprised at how even the smallest bit of wheat or sugar will set off a chain reaction of cravings.

great info, thanks. i'm looking to consume about 100 carbs per day. I'm looking for something permanet with increasing protein and veggies. I guess I would have to watch out for fruit but I definitely don't want to just gain the weight right back

DblChinz

Getting more calories from proteins and fats will automatically help with cravings--you're just fuller and more satisfied for longer.

I'll give this a try, thank you

Miamiuu

I'm only low carbing for 30 day periods with breaks inbetween. Sometimes I feel real tired when I diet like this so I don't do it long term.

ZestyItalian2

Yeah I'm shocked at how quickly I hit 100 carbs in a day, even in the total absence of bread, rice, grains, etc. One piece of fruit per day should work, and also realize that not all veggies are created equal. Carrots, parsnips, etc., and obviously potatoes, are starchy and carb-dense. Doesn't mean you can't eat them, just have to be conscious if you're limiting carbohydrates.

MB_Positif

Good luck.

rockmama72

It's a lot easier if you don't put "rules" on yourself. Just think in terms of fitting more protein in, or challenge yourself to not have a starch with every meal by finding really awesome, satisfying things you want to eat. I don't follow a paleo lifestyle, but there are some great recipe sites that have really good-looking food; find stuff like that, and cutting back is easy. (Nomnompaleo is a good one). For me, my focus is high protein, lots of plants, enough meat to make me happy. I stay between 1200-1800 calories pretty easily this way.

There are things I will never go without: homemade bread, homemade cookies, etc. but there's room for them because I prioritize

Sabine_Stroehm

I try to eat "slower carb" rather than lower carb. It does WONDERS for cravings and blood sugar swings. I've heard the same about lower carb. Good luck with whatever you choose. YOU know YOUR body best.

DblChinz

It's a lot easier if you don't put "rules" on yourself. Just think in terms of fitting more protein in, or challenge yourself to not have a starch with every meal by finding really awesome, satisfying things you want to eat. I don't follow a paleo lifestyle, but there are some great recipe sites that have really good-looking food; find stuff like that, and cutting back is easy. (Nomnompaleo is a good one). For me, my focus is high protein, lots of plants, enough meat to make me happy. I stay between 1200-1800 calories pretty easily this way.

There are things I will never go without: homemade bread, homemade cookies, etc. but there's room for them because I prioritize

I love this way of thinking. Thank you! thank you

Colleen118

You want to cut processed starches and sugars. Carbs should come from whole sources like veggies and dairy sources. Fresh fruit is okay when consumed in moderation, especially if you are using this lifestyle as a way to control your glucose for insuling resistance (type 2 diabetes). The biggest factor to remember is to cut out processed starches and sugars. Nothing white, basically. Also, do NOT replace sweets with tons of "artificial sweetener" products. Limit these types of treats to no more than two packets per day... i.e I have a coffee with one packet and occasionally at night I might have a sugar free treat (pudding or jello). Nothing else throughout the day. No "Diet" soda, no sweet anything. Since you are only looking to reduce your carbs, I would monitor closely and rather than use any artificial sweeteners, I would just limit sweets to something sustainable for you.

Increased protein naturally keeps you full longer setting cravings at bay.

lucentabella

I've had success with it a few times with various approaches (though slamming right back into unhealthy carb-heavy eating will ensure that you regain at least all the weight you lost.)

Super low-carb eating (fewer than 50 net grams per day) will eventually put your body into ketosis (sounds like scientology, but it's legit), meaning that your body begins burning ketones instead of carbs for energy within about 48-72 hours. This will cause weight to basically fly off your body, but is obviously not sustainable for most people in the long term (and probably not healthy.) I did this in my early 20's and got shredded pretty quickly.

Medium low-carb eating (between 50-150 net grams per day) will usually result in reliably gradual weight loss and is definitely sustainable- lots of veggies, little bit of fruit, full fat dairy, nuts and protein should keep you full. The need to count calories while eating this way is a matter of some debate and personal preference. I'm doing this presently and have lost about 20 lbs in a few months.

Either of these approaches requires an increase in consumption of healthy fats (and omega 3 from fish oil helps too), or else you'll be starving and miserable every day. Low-cab and low-fat together is a bad mix. The body needs energy, and healthy fat is the best way to supply it in the absence of carbs.

And yes, you will find within a week- or even days- of cutting out refined carbohydrates that certain cravings simply disappear. Your energy levels fluctuate less throughout the day and you may feel more energetic overall. The simplest guidepost to follow is to cut out added sugar (everything except for fruit) and bread- all kinds. You'd be surprised at how even the smallest bit of wheat or sugar will set off a chain reaction of cravings.

This. I'd only add, lean proteins help big time. Give yourself a few days to get used to not having as many carbs. At first, you might feel yucky. That will go away. I have insulin resistance, so I have to work within these confines each day. A general rule of thumb for regulating your blood sugar: no more than 30 grams of carbs in a 2 hour period & for every 2 grams of carbs your eat, eat 1 gram of lean protein.

Don't guilt yourself if you slip up. Just refocus and try again the next time you eat. We are human and new habits take time to settle in. Good luck!

DblChinz

I try to eat "slower carb" rather than lower carb. It does WONDERS for cravings and blood sugar swings. I've heard the same about lower carb. Good luck with whatever you choose. YOU know YOUR body best.

Thank you!

parkscs

There are lots of ways you can do this and you should really experiment to see what works for you. Personally I drink the heck out of some diet coke even though I've largely restricted my carb intake, and in general I don't sweat artificial sweeteners (although powdered forms contain a bit of starch, but I never use enough for that to be an issue). I don't see any effect from it, other than I enjoy diet coke.

Additionally, the amount of carbs you take in won't affect the rate of fat loss so much as your caloric deficit will. While someone suggested that weight will just "fly off you" in a state of ketosis, that's only water weight that's shed as your muscle glycogen stores are depleted. Water weight is only relevant if you compete in a sport with weight classes, and when it comes to fat loss, that's dictated by your caloric deficit. In short, don't sweat the water weight. As for regaining the weight when you reintroduce carbs, that's again only water weight being added as you replenish your muscle glycogen. As a simple example, if you lose 50 pounds of fat and drop 10 pounds of water weight on a low carb diet, you should expect the 10 pounds of water weight (more or less) to return when you do a carb refeed. The 50 pounds of fat will not return unless you eat a caloric surplus sufficient to add 50 pounds of fat. In short, the rate of loss (at least the kind of loss that matters) doesn't really change.

My personal advice is to track all your macros/calories throughout the process, since you need to be tracking carbs regardless (preferably using a food scale). That way, if you transition to a different macro distribution down the road, your routine with respect to logging your food and watching your macros doesn't change whatsoever.

hmaddpear

I average about 100-150g carbs a day. I've done this mainly by cutting out sodas/squashes and juices (British squash - erm, kool-aid, I think? Think non-alcoholic cordial you add water to) and mostly cutting white carbs - bread, pasta, rice and potatoes. I've added in plenty of proteins - meat, fish, dairy, pulses - and I don't fear the fat. I personally find that fats fill me up and keep me full, whereas carbs don't. This is not true for everyone, so if it doesn't for you, just re-up your carbs and/or protein. Get plenty of vegetables of all kinds, and a sensible amount of fruit - one or two pieces a day. Note, you may be low on fibre this way - beans are a great source, or have some wholemeal bread or seeds.

A typical day's menu would be:
Bacon and eggs for breakfast
Left over meat and veg stew with beans for lunch
Piece of meat and salad for dinner
Yogurt and fruit as a snack.

Cutting down the carbs has really helped me stick with my diet, but again, it's not for everyone.

DblChinz

I average about 100-150g carbs a day. I've done this mainly by cutting out sodas/squashes and juices (British squash - erm, kool-aid, I think? Think non-alcoholic cordial you add water to) and mostly cutting white carbs - bread, pasta, rice and potatoes. I've added in plenty of proteins - meat, fish, dairy, pulses - and I don't fear the fat. I personally find that fats fill me up and keep me full, whereas carbs don't. This is not true for everyone, so if it doesn't for you, just re-up your carbs and/or protein. Get plenty of vegetables of all kinds, and a sensible amount of fruit - one or two pieces a day. Note, you may be low on fibre this way - beans are a great source, or have some wholemeal bread or seeds.

A typical day's menu would be:
Bacon and eggs for breakfast
Left over meat and veg stew with beans for lunch
Piece of meat and salad for dinner
Yogurt and fruit as a snack.

Cutting down the carbs has really helped me stick with my diet, but again, it's not for everyone.

thanks for the info and sample menu!!

DblChinz

There are lots of ways you can do this and you should really experiment to see what works for you. Personally I drink the heck out of some diet coke even though I've largely restricted my carb intake, and in general I don't sweat artificial sweeteners (although powdered forms contain a bit of starch, but I never use enough for that to be an issue). I don't see any effect from it, other than I enjoy diet coke.

Additionally, the amount of carbs you take in won't affect the rate of fat loss so much as your caloric deficit will. While someone suggested that weight will just "fly off you" in a state of ketosis, that's only water weight that's shed as your muscle glycogen stores are depleted. Water weight is only relevant if you compete in a sport with weight classes, and when it comes to fat loss, that's dictated by your caloric deficit. In short, don't sweat the water weight. As for regaining the weight when you reintroduce carbs, that's again only water weight being added as you replenish your muscle glycogen. As a simple example, if you lose 50 pounds of fat and drop 10 pounds of water weight on a low carb diet, you should expect the 10 pounds of water weight (more or less) to return when you do a carb refeed. The 50 pounds of fat will not return unless you eat a caloric surplus sufficient to add 50 pounds of fat. In short, the rate of loss (at least the kind of loss that matters) doesn't really change.

My personal advice is to track all your macros/calories throughout the process, since you need to be tracking carbs regardless (preferably using a food scale). That way, if you transition to a different macro distribution down the road, your routine with respect to logging your food and watching your macros doesn't change whatsoever.

You are right, great advice... thank you

tb_lawkid13

Bumping this/adding to my topics...
suggestions welcome for snacks/portable foods for this lifestyle!

crystalewhite

I don't really do low carb, but I try to eat a lot more complex carbs. I stay satieted longer and I have noticed improvements in my acne since cutting back on the simple carbs.

QuilterInVA

The body has no need for any carbs. If you don't eat enough protein and fat you will die.

FredDoyle

I try to eat "slower carb" rather than lower carb. It does WONDERS for cravings and blood sugar swings. I've heard the same about lower carb. Good luck with whatever you choose. YOU know YOUR body best.

I like this. It's what I do "Slow carb" diet. I do it for blood lipid panels and I find my numbers improve when you add fibre to your carb intake (or make sure the carbs you eat have a high fibre content).
BTW, carbs are thing. 100 carbs is meaningless without the unit. It's either 100 kilocalories of carbs or 100 grams. (Sorry the scientist in me cringes when people omit units of measure).

aeb09

http://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/

laurenjill

Have you considered carb cycling?

Unknown

This content has been removed.

GertrudeHorse

The body has no need for any carbs. If you don't eat enough protein and fat you will die.

No need at all for any carbs? None at all? Not even fruits and vegetables?
What about the brain?
What about glycogen?

The body has such a fundamental NEED for carbs that it can manufacture its own when you stop eating them entirely. So technically, no, you don't need to eat carbs, but your body and brain need carbs to function.

montanem

Grains used to be incredibly difficult to access- I mean consider the thousands of years we've had to develop sliced bread. Today we do a lot to "carbs" that make them unlike anything you would find our ancestors eating even 100 years ago. I am currently doing Atkins, but before that (and once I reach my goal weight) I was pretty strict about eating no processed grains. I cut out all of the junk food, all of the breads made with modern flour (even yummy artisan bread that is oh so wonderful with a glass of wine), and switched over to sprouted grain breads and getting my carbs from less processed sources. Quinoa, basmati rice, wild rice, beans (black, kidney)...you get the point. When I made that switch I went down to 80 carbs per day. While I can't say this will help your weight loss, it will help your overall health and cut down on a lot of cravings. I was always more satisfied after meals. I am an anthropologist and I've taken several Anth of Food and Nutrition courses and read a lot of research about what the human body evolved to eat, that's what made me make the switch off of processed flour and all processed foods. Its hard but if you can just stop eating sugar (except from fruit) you should do that too- but that's another topic.

cdastouri

I am in Keto at the moment which for me is around 25 to 30 grams of net carbs. I have noticed I am much more clear headed and have more consistent energy during the day. Another added bonus is that food is much more intense tasting - if I eat something sweet like a berries, or some apple, it is really sweet!