New to this! Need some advice/guidance LOW CARB

caitindabx

Hi Everyone!

Today will be a full week that I've been trying out a low carb diet. My diary is public so I would very much appreciate some feed back. I adjusted my MFP settings to low carb 10% carb, 45% protein, 45% fat. I have been calculating my net carbs by subtracting my fiber from carbs and I have been able to remain around 40 grams of carbs for the most part. My weight currently hovers around 180 and I'm trying to lose 20 pounds. I'm 5'8" and 24 yrs old. I work at a desk job but try to get all the extra exercise I can get.. such as always using the stairs, walking to and from the train, taking walks on my lunch break.. but aside from that I don't work out. I have been on this diet for a week.. no bad carbs.. just getting my carbs from veggies mainly. I havent seen any weight loss this week and I have read everywhere that on a low carb diet you should see a big chance after a week or so... If someone could look at my diary and give me some advice I would appreciate it. My calories hover around 1200-1400 mostly but occasionally I don't even hit 1000. I also should mention that I am a vegetarian. I do however eat fish and eggs. I think I may not be getting enough protein and fat?? I'm not sure. New to this and want to make sure I'm going to be seeing results!

Thank you!!!

nanodot

Ok, it looks pretty good overall!

Your calories are steadily at about 950. I would suggest getting your calories up to 1200. At your age, that is still pulling a 1000 calorie deficit a day, which is huge! Going beyond that does two things. First, it could slow your metabolism down to a starvation mode. Second, it is hard to comfortably sustain over time, and you need this to work for you long-term.

Second, think about maintaining a steady-state of food in your system. Don't skip meals. Do have some protein and carbs with each meal. Steady makes your body happy and efficient.

With this diet, you are definitely burning fat. You may be retaining water, or adding muscle, or something since the scale isn't moving. Be patient. There's no way this isn't working, and you probably need to ease up a bit actually.

caitindabx

Thank you so much for responding. It's very encouraging and I really appreciate it. You're suggestions are really good and I will definitely take them to heart

I know I need to include protein in my lunches but it's just so darn easy to toss a bag of frozen veggies into my purse to take for lunch! I definitely will make more of an effort to prepare more balanced meals though.

My main concern at this point is that I'm not getting enough protein and fat. I've read everywhere that when doing low carb it's crucial to eat enough fat and I don't think I'm doing that. I'm eating mayonnaise and cheese again which I used to avoid but I just don't know where else to get those additional grams without eating tons of calories and adding carbs. Also, my appetite has decreased and i hardly crave sugar at all!

CashierCantin

Hi!!

With low carb, you need to give it a full 2 weeks to get the jist of how its going to work for you. I have read what you lose the first two weeks is roughly 10% of what you eventually need to lose. So if you don't have a lot to lose, you won't lose a 'ton' the first two weeks.

I lost 90 pounds on Atkins and kept it off for quite a few years until life crept back into my life (started a new job, moved, stress etc) and low carb went by the way side and bad carbs crept back in.

I am now watching my calorie intake and so far I am enjoying it but low carb will always be my passion. I will get back to it but for now I am enjoying the heartier carbs.

Just stay with it. You should also measure yourself because I found there were weeks where I didn't lose any weight on the scale but man those inches flew off. So if you haven't already started....get some done on your legs, waist, chest and arms. You WILL see the difference...even without exercise!!

Good luck and be patient!! You'll get there!!

nanodot

Bags of tuna are great for lunch. Also make a yummy salad with that fake-krab stuff, which is made of fish, and has lots of protein. Avocados have low carbs and lots of good fats. Olives are awesome - olive oils, and no net carbs!

tristahenry

Legumes are amazing and you should definitely experiment with them in your diet... loaded with protein and tons of other goodies your body needs. Also, start checking out reduced fat dairy products & salad dressings. Dairy is fabulous for you but you need to watch the sugars and carbs in full fat diary products. Someone else mentioned snacking throughout the day and I totally second that. Something I do is make sure I am eating a salad with lunch and dinner. It really helps bump my calories and keep me full longer. Plus, I think they are super delicious. Finally, you really need to be sure you're eating your calories, and if you're exercising and you need to eat back some of those exercise calories. Feel free to add me, my diary is kinda scary to a low carber but right now I'm just looking to maintain. I'll be back in weight loss mode next month.

CashierCantin

Bags of tuna are great for lunch. Also make a yummy salad with that fake-krab stuff, which is made of fish, and has lots of protein. Avocados have low carbs and lots of good fats. Olives are awesome - olive oils, and no net carbs!

I agree with the bags of tuna, but watch out for the fake crab.....its made with tons of sugar and your carbs will add up big time!

CashierCantin

Legumes are amazing and you should definitely experiment with them in your diet... loaded with protein and tons of other goodies your body needs. Also, start checking out reduced fat dairy products & salad dressings. Dairy is fabulous for you but you need to watch the sugars and carbs in full fat diary products. Someone else mentioned snacking throughout the day and I totally second that. Something I do is make sure I am eating a salad with lunch and dinner. It really helps bump my calories and keep me full longer. Plus, I think they are super delicious. Finally, you really need to be sure you're eating your calories, and if you're exercising and you need to eat back some of those exercise calories. Feel free to add me, my diary is kinda scary to a low carber but right now I'm just looking to maintain. I'll be back in weight loss mode next month.

While low carbings, full fat items are best. Non fat and low fat items are made with more sugar (hence more carbs) because the original fat is taken out. Cheese has practically no carbs if its the full fat, but you should still limit your servings to 4 oz a day.

tristahenry

Legumes are amazing and you should definitely experiment with them in your diet... loaded with protein and tons of other goodies your body needs. Also, start checking out reduced fat dairy products & salad dressings. Dairy is fabulous for you but you need to watch the sugars and carbs in full fat diary products. Someone else mentioned snacking throughout the day and I totally second that. Something I do is make sure I am eating a salad with lunch and dinner. It really helps bump my calories and keep me full longer. Plus, I think they are super delicious. Finally, you really need to be sure you're eating your calories, and if you're exercising and you need to eat back some of those exercise calories. Feel free to add me, my diary is kinda scary to a low carber but right now I'm just looking to maintain. I'll be back in weight loss mode next month.

While low carbings, full fat items are best. Non fat and low fat items are made with more sugar (hence more carbs) because the original fat is taken out. Cheese has practically no carbs if its the full fat, but you should still limit your servings to 4 oz a day.

My apologies, I should have been more specific. I follow a low-carb, low-fat diet. The low carb is for speedy weight loss and lower blood sugars as I have triglyceride issues. The low fat part contributes to a sustained weight loss and to protect against heart disease and other "bad" fat related issues. I originally did a high fat low carb (ie. Atkins) which made me very sick, lethargic and had a majorly negative impact on my blood chemistry.

As with every diet there is no blanket rule for everything you eat and you need to consider more factors than just carbs. If this were the case, a McDonald's quarter pounder without the bun would be just as good for your body as a salad (which has more carbs depending on the veggies you add in). For example, compare a cup of Fage whole plain greek yogurt with a cup of Fage non-fat plain greek yogurt. If you eat the whole fat, you will eat approx. 170 more calories, and 23 more grams of fat than if you eat the non-fat. Compared to 2 more carbs, 2 more grams of sugar and 8 grams more of protein if you eat the non-fat. For me, I would rather have to account for an extra 2 grams of sugar elsewhere in my diet than 23 grams of fat and 170 calories. Plus the extra protein is a boon for anyone trying to lose weight and build muscle. Fact is, while carbs impact bloating and water weight and low carb diets are very important for many other reasons, the age old calories in vs calories out is what matters most.

To each his own and we all need to do what is best for our own bodies. This is my personal advice to you to do with what you please.