How Many Daily Carbs Do You Eat?
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Bound4;I've been eating around 20 - 25 carbs for about a week now and testing my blood sugar to see what effect it's having. I don't have a blood sugar problem but I was probably borderline. The two readings I've taken have been 72 and 84 (fasting), which is great. But I don't see being able to stick with 20 grams a day for much longer and have raised my goal to 40. I'm just curious what everyone else's net carb target is?
You have received some excellent advice on this thread (a rarity on many MFP boards when it comes to Low Carb, and why this one is so good, even if not as active as one might like).
Anyway, the 20 carb/day number is generally accepted as the "gateway" to achieving ketosis. 2-3 weeks, more for some, less for others, to obtain the keys to the kingdom.
During this phase, it's pretty important to keep every day (not just the weekly average), at or under 20. For many, going over just one day requires a "restart" from day 1.
Some experience keto flu (usually goes away in a couple days), some a few other mild side effects.
Once in keto, most people are able to (gradually) increase the total daily carbs.
How far?
Who knows - only you can determine how high you can go and still remain in keto. 50 seems a common "goal" and while no actual documentation exists (at least AFAIK), anecdotal evidence seems to indicate that 50 is the break point for many.
Once in keto, a one day "cheat" (as long as it's not crazy) - usually won't require a total restart but maybe just a couple days reduced and you're back in. As always the "everybody's different" proviso applies.
I'm not a big fan of the Dr "A" plans and if I had my druthers his name would be banished from the lexicon but not for the reasons others might advocater. His plan, despite being based on some pretty solid science (unlike the lo fat/lo cal one so readily and blindly accepted) has become the "kleenex" of the Low Carb world and there are now so many more "versions" and so much more solid science that it's just plain wrong that so many know so few actual "facts" but prefer to rely on dogma and bias. Sadly, "many" of those many are Drs and other "health professionals" - although it's getting better.
The "problem" with it is the connotation the name has taken on over the years. "Fad Diet" is the most common one spouted (which it absolutely is not) and the result is that sheeple just blindly march like lemmings and dismiss LCHF out of hand.
Off the bandstand, my bride and I have recently switched from LCLF to HFLC after having done considerable research.
LCLF actually worked for us (for the weight loss part) - she reached her goal and is now at maintenance, I'm most of the way there but still have about 28 to go.
We're switching, not for weight loss reasons but rather for long term health ones.
She's not interested (at least not yet) in achieving keto and set her carb goal at 60-70/day since that's pretty close to where her numbers showed her on LCLF.
I'm going the whole nine yards and in the second week of <20/day shooting for keto.
From what I've seen, ours is a pretty typical situation, I "think" something significantly less than 50% of those using LCHF ever attempt keto while the majority, for whatever reasons, decide on a number somewhere between 50 and 100/day, or so.
The way I look at it, if you (or anyone) gets and stays, near 100, that's probably a 1000% improvement in their long term outlook.
For those that can achieve, and maintain keto, there's no question that there are numerous benefits obtained in addition to those experienced by the 100/dayers - BUT rather than a 1000% improvement it's probably more like an additional, incremental one of another 100% or so (all numbers for example only, grabbed out of mid air).
Nutshell......whoever said "it's a continuum" got it exactly right.
Most start out at 4 or 500/day, or so and gradually adapt down to 100ish which is major, and many stay there.
The smaller group continues the journey, gets to 50 or so and then faces a decision to stick there or shoot the proverbial moon, take a stab at keto.
Some succeed, some don't.
For those that do, and assuming that the preponderance of the scientific evidence to date proves correct long term, it could be the best decision they've made their entire lives.
For those that don't (maintain keto) but continue under 100 or so, it's ALSO likely the best decision they've ever made if the choices available to them are 100 or 500.
As to your Blood levels, you should see changes (improvements) over time although one number that might concern you (if you test for it or your doc does) is an elevation in LDL - it's not "really" an elevation in the "bad" part of LDL so don't be overly concerned. If you haven't already, look to current research (or post back if you need some links).
If keto is in your plan, now or in the future, I'd suggest you will probably be best off sticking pretty religiously to <20 at least until you've confirmed. There is a test strip for some (not all) of the common test kits that specifically measures keto. There is also a urine test called KetoStyx (sp?) but many report less than stellar results with it.
All comes down to what works for you and what you can sustain, long term. The weight loss part is, at least for me, just icing on the cake. (oooopps......probably not the best analogy, sorry)0 -
Mary;I'm trying to keep my net carbs at 100g, but I've only restarted MFP in the past couple weeks so that will probably be adjusted depending on how my weight loss is going. I don't think I'm mentally ready to go under 50g yet, but who knows. Right now I'm just trying to keep most of the refined carbs out of my diet and I'm even limiting my fruit intake. I have increased my veggie intake as my neighbor has a huge garden and gives me a lot of vegetables to eat.
See my post below (or above or wherever it landed) for detail but I'd suggest doing it in "steps".
You don't say where you started but if 100/day is a goal you feel obtainable it's great.
You find (probably) that if you take it one step at a time it really does get easier if you give your body time to adapt.
Significant reductions in carbs and (to a lesser degree) protein, do actually cause physiological changes (beneficial ones) and it doesn't happen overnight.
Once you are comfortable with 100/day, (or even before if you can "handle it"), I start focusing on the overall percentages of all three (net carbs, fats, proteins).
Do you own reasearch so you understand the whole philosophy behind VLCHF) but not just Dr "A" (I'd suggest that you even avoid his plans altogether) and focus on the new "breed" of proponents
Shoot for something like 65% fats, 15% carbs, 20% protein but adjust them as needed along the way so it's something you can stick with.
Once you are in the groove, change the %'s and reduce carbs further a little at a time.
This is a "race' you "win", not by getting to the finish line first (most #'s/week lost), but rather by getting to the "real" finish line - LAST.0 -
I try to stay in the 30-40 net carb range which allows me the occasional low carb fruit, which I miss terribly!0
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i have my macro set at 45g because i like veggies, but i've been all over the place lately. fortunately i just identified the culprits that have been sending me over and i can boot those to the curb.0
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I keep it under 40 grams / day (that's gross, not net. There's not a lot of open diaries in this thread, but some of those I peeked at have left me confused. Do some of you log certain foods as net carbs and other foods as gross? This seems counterintuitive to me). Most of these come from veggies (a few from nuts & seeds, a few from my daily indulgence of blackberries in my smoothie). I don't eat bananas, or rice, or French fries (I don't know how to fit them into my 40 g's a day), but I've been cooking more lately than I have in years. Shopping the outside of the market makes me feel so good about what I'm doing for my health. Feel free to send me a friend request if you want to peek at my diary.0
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I follow the Low Carb High Fat lifestyle. I have been able to stop all my diabetes injections and have gone off all oral meds for diabetes. In the first time, for years and years, all I take now are supplements. What a life change for me.
I keep my carbs as close to 20 net as I can. I don't worry much about gross carbs, as most, if not all, of my carbs come from green leafy vegetables and avocados...with the small amounts of nuts, seeds, and fruit. As a diabetic, I still have to watch the fruit intake. Now, on occasion, I just simply have to have a little more carbs, so I indulge, but use my KetoStix to make sure that I stay in moderate Ketosis. Normally, I stay in heavy Ketosis (as dark as you can go on the test strip).
I bike, usually 16 - 20 miles a day at 14-16 mph. I try to do that five days a week. Even so, I still try to keep my carbs at net 20. There are so many yummy foods that you can eat for variety. I just had some mac & cheese (zero pasta, cream, cheddar cheese, boursin cheese, butter, garlic & cheese sausage, and baby bell mushrooms). I also use cream to make yummy soups with spinach, zucchini, mushrooms, and other healthy carbs. You can use eggplant for eggplant parmesan and add some grilled chicken.
I don't eat a lot of meat. I keep my protein a little on the low side (so no, LCHF is not a "meat fest" as some think). I have lot 47 pounds since May 1, 2014...but best of all, my health is the best it has ever been. I am getting lean and mean. I started three months ago in a size 24W-26W and can now fit in normal size 16-18 (no more shopping in the fat department....really very odd for me to wrap my mind around after being heavy for so many years).
In the end, I agree with some of the other posters. You have to DO YOUR RESEARCH.....do what works for YOU....stay consistent....and do something that you can do for the rest of your life (make it a lifestyle or you won't do it for long).
Good Luck!!0 -
Congratulation nancytyc! Your story is really inspiring.0
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Very true, I do swear by low carb though, it simply works. The amount any individual can eat varies depending on insulin resistance. The only physical activity I do is 2 very high intensity strength training sessions a week which last just 30 mins a time, and I do zero cardio which blows right in the face of conventional wisdom of “do cardio x days a week, eat low fat high carb diet, weight train 3 days a week for 2 hours a time”
People often ask me how I stay in the shape I’m in and actually don’t believe me when I tell them the above (including my Dr!)
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Nick1109, so glad you said this! For me right now, a little strength exercise is good.0 -
Sorry, I don't know how to do the quote box thing!0
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Nancy;I follow the Low Carb High Fat lifestyle. I have been able to stop all my diabetes injections and have gone off all oral meds for diabetes. In the first time, for years and years, all I take now are supplements. What a life change for me.
(snipped)
In the end, I agree with some of the other posters. You have to DO YOUR RESEARCH.....do what works for YOU....stay consistent....and do something that you can do for the rest of your life (make it a lifestyle or you won't do it for long).
Good Luck!!
Although anecdotal, (which doesn't necessarily mean it's not valid), your "results" are not only spectacular for you, but also lend credence to the results obtained by many other T2D's and Pre-DM's (even those in tightly "controlled" research projects).
Does this "prove" that LCHF diets will produce similar results for all T2D's, all people in general, or even those in the very beginning phases of T2D just trying to head off its progression?
Of course not.
But it DOES "prove" that, for YOU it "works" and your experience demonstrates that it just might "work" for many others as well.
As you indicated, regardless of the reasons that folks may be considering LCHF, it is imperative that they first do their "OWN RESEARCH", understand WHY such plans have been so successful for so many, and decide for themselves IF it's "right" for them.
Those wont to trot out all the (unfounded) "fad diet", "he's (insert perceived villain of the day) a *quack, a fraud*)", or "it's all about lifting barbells" do the rest of the community a MAJOR disservice with their incessant proclamations and dogma.
Whatever positive and helpful "advice" may exist in their diatribes gets lost in the ideology.
I've yet to meet one person who benefited, either by losing weight, reducing their obesity risk factors, or achieving the results you have after having been intimidated, brow-beaten, or ridiculed into doing so.
One would hope that at some point they'd smarten up to the point of at least recognizing the futility of their efforts.
Unfortunately, ideologues seldom do.0 -
My nutritionist recommends maximums of 30g per meal and 15g per snack (eating a meal or snack every 2-3 hours). So I try to average between 100-135g carbs a day. If I'm consistent with this I'm able to lose weight. For me, right now, this is the most doable and I feel good when I stick with it.
It is so nice to have a group with a variety of input on how low carb each person is doing, but no judgement - recognizing that everyone is different and different things work for each person (and at different times in their lives).0 -
LST;My nutritionist recommends maximums of 30g per meal and 15g per snack (eating a meal or snack every 2-3 hours). So I try to average between 100-135g carbs a day. If I'm consistent with this I'm able to lose weight. For me, right now, this is the most doable and I feel good when I stick with it.
It is so nice to have a group with a variety of input on how low carb each person is doing, but no judgement - recognizing that everyone is different and different things work for each person (and at different times in their lives).
Amazing, isn't it, that first you were able to find a "nutritionist" willing to question the "common wisdom" re LCLF and more importantly that folks in this group actually are capable of disagreeing on "specifics" but accept the fact that "different strokes...." doesn't have to mean "I'm right and you are wrong"?
Probably a pipe dream but sure would be nice if some of the ideologues in other groups could stop scraping knuckles long enough to open their minds. I personally could care less what they "want" to believe, but the damage they inflict on those who come simply seeking advice is appalling.
Nice work on your goals so far, and best of luck in the future.0
