Low carb without "induction"?

BarbieAS

I tend to cycle on and off low carb a couple of times per year. Usually it goes like this: 1-2 weeks at ~20-25 net carbs, then several or more very successful weeks at somewhere around 50-60 net, and then I'll have a couple days/weekend where I've pre-determined that I WILL have white bread and potatoes and dessert and no one will stop me (think Thanksgiving, etc), and then after that in the midst of a sugar-induced haze I'll decide "hey, carbs aren't so bad! everyone says moderation, right? let's eat!" (because, let's face it, I love me some carbs) and I spend a few months eating like 150 or more carbs per day and I lose ZERO weight (or actually gain weight) and remember that I can't do that because it doesn't work for me (and, I'm happy to be totally honest, it's 75% because I can't control myself and end up going over my calorie goals far too often), and then I'm back at square one. Because, apparently, I never learn.

ANYWAY. That's mostly beside the point except to demonstrate that I have enough experience with this to recognize my limits and preferences, the primary one being that I freaking HATE induction phases. Once I've got myself in the proper mindset, on an average day I have no problem at all avoiding the heavily carb-ed foods: sweets, grains, potatoes, etc. However, staying down in that 20-ish g/day level makes me crazy. Once you factor in all of the carb-here and carb-there in cheese and stuff, 2-3 good-sized servings of veggies and a handful of nuts and you're there. I need more produce than that in my diet - I feel sluggish and digestively uncomfortable (ahem) and just gross. All I want is a small piece of fruit and an extra couple servings of green beans, is that too much to ask? I know it's only 2 weeks or so, but usually by day 4 I'm totally over it and then I'm completely miserable for the next 1.5 weeks.

So, my question is, am I totally wasting my time if I just jump in at about 50 carbs/day and call it a day, or is that "induction" phase truly necessary to reap the benefits I usually do from significantly reducing my carb intake? I get why it's important if your goal is ketosis, but I've never stressed about whether or not I got or stayed there, I just very loosely followed what I considered a "low carb" diet, so I'm not sure if that matters to me? I know, the obvious answer is to try it and see, which I plan to do unless I find compelling evidence otherwise, so I just figured I'd throw it out there and see if anyone has any thoughts or insight.

FIT_Goat

I don't think induction is a requirement. If you know you do well at a certain range, just go right to that range. You know what works for you. Why suffer?

deansdad101

I tend to cycle on and off low carb a couple of times per year. Usually it goes like this: 1-2 weeks at ~20-25 net carbs, then several or more very successful weeks at somewhere around 50-60 net, and then I'll have a couple days/weekend where I've pre-determined that I WILL have white bread and potatoes and dessert and no one will stop me (think Thanksgiving, etc), and then after that in the midst of a sugar-induced haze I'll decide "hey, carbs aren't so bad! everyone says moderation, right? let's eat!" (because, let's face it, I love me some carbs) and I spend a few months eating like 150 or more carbs per day and I lose ZERO weight (or actually gain weight) and remember that I can't do that because it doesn't work for me (and, I'm happy to be totally honest, it's 75% because I can't control myself and end up going over my calorie goals far too often), and then I'm back at square one. Because, apparently, I never learn.

ANYWAY. That's mostly beside the point except to demonstrate that I have enough experience with this to recognize my limits and preferences, the primary one being that I freaking HATE induction phases. Once I've got myself in the proper mindset, on an average day I have no problem at all avoiding the heavily carb-ed foods: sweets, grains, potatoes, etc. However, staying down in that 20-ish g/day level makes me crazy. Once you factor in all of the carb-here and carb-there in cheese and stuff, 2-3 good-sized servings of veggies and a handful of nuts and you're there. I need more produce than that in my diet - I feel sluggish and digestively uncomfortable (ahem) and just gross. All I want is a small piece of fruit and an extra couple servings of green beans, is that too much to ask? I know it's only 2 weeks or so, but usually by day 4 I'm totally over it and then I'm completely miserable for the next 1.5 weeks.

So, my question is, am I totally wasting my time if I just jump in at about 50 carbs/day and call it a day, or is that "induction" phase truly necessary to reap the benefits I usually do from significantly reducing my carb intake? I get why it's important if your goal is ketosis, but I've never stressed about whether or not I got or stayed there, I just very loosely followed what I considered a "low carb" diet, so I'm not sure if that matters to me? I know, the obvious answer is to try it and see, which I plan to do unless I find compelling evidence otherwise, so I just figured I'd throw it out there and see if anyone has any thoughts or insight.

Barbie;

Since your diary is locked I'll just have to guess where you are currently but is it safe to assume you are at something significantly above 50 on average?

If so, "...jumping in at 50...." (if you are currently much higher than that) - probably isn't a real good idea. I'd suggest first reviewing your last few weeks (at least) and then resetting your macro goals (in percentages) to something reasonably close to where you are now.

If, for example you are currently at 200 carbs/day and low fat intake, a "jump" to 50 carbs and a much higher fat percentage than you are used to is just too much, too quick. If at 200 now, maybe reset to 150 - give it a couple weeks and then cut again with the goal of hitting 50 (and simultaneous increase in fat %. Set your protein % at around 25 and keep the cal number where it is now for now. As time goes on you are shooting for something like 10% carb, 20% protein, 70% fat (very rough "guesstimates" but good enough for now.

As far as actually entering ketosis and the "induction" phase (generally <20 "every" day for 2-3 weeks) - NO it is NOT a "requirement" - it's a choice, some do, some don't, some do it long term (years) others not.

But, you have plenty of time to make that decision....get yourself to the point (gradually) where 50 is "easy" and then decide.

While the "all people are different" meme is certainly true, many (most?) find that the carb/sugar "cravings" just seem to disappear as do the "hungries" (at which point you'll pay less and less attention to the cal numbers.

Good luck and don't be afraid to ask for help if you need to, there are plenty who have gone before you and are willing to help.

BarbieAS

Thanks so much for the advice!!

Over the past few weeks, my carb intake seems to fall anywhere between 80 and 180 per day (with a 1 day spike of 250 on my daughter's birthday), most days falling around 120-140. I know my eating habits well enough to know that 50 net isn't at all difficult for me, because then I just simply "can't" have carbs that don't come from vegetables and a small amount of fruit...and while I know that everyone and their mother touts "everything in moderation" as the be-all-end-all for eating methods, carbs are just a slippery slope for me. Going down to 50 and just changing a few choices that I'm making really won't be difficult for me - I've successfully eaten at that intake level for weeks/months at a time (with just an occasional "cheat") without any issue. It's when those cheats start to last a few days (holiday leftovers, weekends away, etc) that it gets difficult for me to will myself back - that's a mental something I know I need to work on.

Looking back at the almost 2.5 years of nearly constant logging (yes, sad, isn't it? Not EVERY day in that time, but very nearly) it's very clear that really the only time I'm successful is when I'm somewhere around 50-60 net carbs on a daily basis. However, I have typically done the two weeks at 20-25 net before bumping up to that level. I just didn't really want to go straight down to that 50-60 level and stay at a stall because I skipped that induction phase, you know? Now that I've mentally grasped what works for me after all this time, wasting another couple of months messing around doesn't sound very appealing. I think what I'm hearing is that it's not so essential to the entire lower carb process that it's not at least worth a try? Which is good.

sljohnson1207

No, it's not necessary. In fact, the book The New Atkins for a New You, specifically states you can start in Phase II (Ongoing Weight Loss/OWL) if you are willing to except slower paced weight loss than would be seen with starting in Phase I (Induction).

That method is a laddering method, adding 5 carbs per week until you stop losing/start gaining, but if you already know you are successful at 50-60 (is that net carbs, you don't say?), then do that.

dcristo213

We I started low carb / keto lifestyle, I eased in and was eating between 50-60 grams of carbs per day. Once I was comfortable, I stated to reduce my carbs down. Today, I tend to eat less than 25 grams per day. Just find what level works for you and your weight loss and stick to it.