Why do low carb?

SummerFun2011

If calories in vs calories out is the most important factor, why do people do low carb? What are the benefits?

Pebble321

Carbs are certainly the new Dr Evil in the world of weight-loss, taking over from fat's role as enemy no 1 for the last 20 - 30 years.
I do think there are some terribly over-processed carb based foods that are just empty calories with no nutritional value at all and they are best avoided, but not every carb in the world is evil.

Really it's going to be different for everyone - some people find that they lose weight faster and binge less when they eat low carb in which case it's a great option for them.

For me they aren't a problem, so I'm sticking with my carbs, just trying to choose ones that give me more energy and nutrition for my calories.

BryanAir

Some people find it easier to restrict calorie intake when eating low carb. Foods like bread, pasta, and cereals are deceptively high in calories. Not to mention candy bars and cakes.

Ebbykins

Cycling carbs, from moderate to low, to sometimes high in a preplanned manner can often be a great way to help lose weight (through lower calories on low carb days) but also to keep your metabolism ramped up. I'm not big on "low carb" but cyclical eating is pretty win in my book.

SergeantSunshine_reused

I have yet to figure this out myself xD Im starting low carb just to try it out and see how my body reacts.

What i don't understand is how i know its calories in vs calories out like you said, but what about the people following paleo trying to gain weight but cant? Even though they are taking shots of olive oil xD

ninerbuff

Because it actually works if you do it SHORT TERM. When I got ready for contests (or for that matter if I have a client getting ready for a contest) low carb was a very effective way to lose body fat. But to sustain a lifestyle that way isn't easy.

jnfranks72

My doctor put me on restricted carbs. She said that carbs burn faster and cause your insulin levels to yo-yo. When your insulin levels yo-yo your body stores more fat. She said to make sure and eat plenty of protein because it burns slower and keeps you full longer. I know this may not work for everyone, but that is what the doctor told me about why she wanted me to reduce my carb intake. Good luck!

PB67

Protein and fat tend to be more satiating than carbs, so some find it easier to restrict calories (whether they choose to believe it or not).

alohabrie

Carbs are certainly the new Dr Evil in the world of weight-loss, taking over from fat's role as enemy no 1 for the last 20 - 30 years.
I do think there are some terribly over-processed carb based foods that are just empty calories with no nutritional value at all and they are best avoided, but not every carb in the world is evil.

Really it's going to be different for everyone - some people find that they lose weight faster and binge less when they eat low carb in which case it's a great option for them.

For me they aren't a problem, so I'm sticking with my carbs, just trying to choose ones that give me more energy and nutrition for my calories.

I second this. Carbs are not the evil entity - people just make bad carb choices and then blame carbs for it. Poor carbs. Choose healthy whole grains, fruits and veggies - and practice portion control......that is the mad secret.

Lyadeia

Protein and fat tend to be more satiating than carbs, so some find it easier to restrict calories (whether they choose to believe it or not).

This is why I believe low carb works. You simply eat less calories to get hungry. It's still calories in vs. calories out, but eating protein somehow forces you to eat less calories total.

I eat more of a balanced protein/carb diet. I tend to get moody and sleepy on low carb, and I overeat on higher carb. I'm more of an in the middle kinda person. Be we just gotta find what works for us.

Simply saying that carbs makes you fat is horribly incorrect and I that's one of the myths that bugs me the most.

SummerFun2011

I read somewhere that it makes you less likely to binge. Since omlets aren't so much a binge food like pasta :laugh:
Why do people gain the weight back then? I understand the glycogen and water weight. But why do they gain fat back?

havalinaaa

Because when you restrict foods you really like, relapse is much more likely to happen than if you learn to incorporate foods you like into your allotted calories. Basically, it's not realistic to expect to eat that way ad infinitum.

SergeantSunshine_reused

I read somewhere that it makes you less likely to binge. Since omlets aren't so much a binge food like pasta :laugh:
Why do people gain the weight back then? I understand the glycogen and water weight. But why do they gain fat back?

I would assume it is just because they are eating over their maintenance again? Since a lot of people on low carb do not count calories. So when they stop restricting carbs they take in a ton of calories again.

Just my guess xD

sleepytexan

If calories in vs calories out is the most important factor, why do people do low carb? What are the benefits?

Benefits: um, well. can't think of any

havalinaaa

FWIW, I have my carbs set really high but try to get no more than 2 refined carbs a day, preferring to get mine mostly from whole grains, vegetables, and fruits.

sleepytexan

I read somewhere that it makes you less likely to binge. Since omlets aren't so much a binge food like pasta :laugh:
Why do people gain the weight back then? I understand the glycogen and water weight. But why do they gain fat back?

I would assume it is just because they are eating over their maintenance again? Since a lot of people on low carb do not count calories. So when they stop restricting carbs they take in a ton of calories again.

Just my guess xD

I am posting this everywhere today. This should be the official PSA for MFP. Fantastic article that addresses eating too few calories, and eating low carb and how they can both cause weight gain:

700-calories-a-day-and-not-losing">http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

fastbelly

Its not how many carbs you eat, but what carbs you eat!

SummerFun2011

Its not how many carbs you eat, but what carbs you eat!

This is what I always thought :flowerforyou:

PB67

Its not how many carbs you eat, but how many calories you eat

FYP.

CaoimheAine

I personally don't eat many carbs. My carbs are mostly all from fruits & vegs. I'm a type 1 diabetic so whatever carbs I intake I have to account for when taking my insulin. If I stay low-ish on carbs my dosage is much lower (if any!). Also pasta, rice, bread make me just feel sick and very bloated. Xx

CaoimheAine

Its not how many carbs you eat, but how many calories you eat

FYP.

and also 100% agree with this

adross3

O.K. this is my personal take on carbs. 1. I try to restrict carbs. 2. I eat most of my Ccarbs before exercise. 3. All carbs spike blood sugar. 4. Scarbs will store fat. 5. Muscles and brain function whilst working out need glucose to perform at peak.

"A calorie is a calorie and 3,500 equals 1lb+/-"

I completely disagree. After loosing 28lbs of fat and gaining 14lbs of body mass, I caught a cold. Being lathargic and tired from my illness, I found myself eating fast food. Most fast food is a carb/fat/protein ratio. My fitness diet is a protein/fat/carbs diet. I kept my calorie count under whilst being sick. I went from 11% BF to 13% BF.

Q. How can I gain fat while consuming a calorie deficit?
A. Carbs store fat.
Q. How do I really know my calorie count whilst being sick?
A. A bodybugg. Proven to be accurate. Love it. I'm not affiliated.

After getting well, I went back to clean eating and back down to 11.1% BF.

LabRat529

I'm gonna keep harping on this... but do a search on http://www.ncbi.nlm.nih.gov/pubmed/

Do a search with "low carbohydrate diet" or "ketogenic diet" and read. Reviews tend to be a bit easier for the lay person to understand... but the info is there for all.

From my own research, I think low-carb has it's place, but it's not the end-all, be-all of diet solutions. There are advantages and disadvantages. I personally think the average person should focus on a balanced diet with carbs, proteins, and veggies. But for some people (like diabetics), low-carb seems pretty smart.

PB67

Q. How can I gain fat while consuming a calorie deficit?
A. Carbs store fat.

Um, no.

"Only when CHO energy intake exceeds TEE does DNL in liver or adipose tissue contribute significantly to the whole-body energy economy. It is concluded that DNL is not the pathway of first resort for added dietary CHO, in humans."

http://www.ncbi.nlm.nih.gov/pubmed/10365981

---

500 grams carbs all at once
total fat synthesized via DNL = 3-4 g

http://www.ajcn.org/content/45/1/78.abstract

Russellb97

Carbs can be destructive because of insulin and high blood sugar. Glucagon is a hormone that burns fat through lipolysis. It's night/day from insulin, it can't be released when insulin has been.

Glucagon-Good and Insulin- Bad
for fat burning.

So we need to keep our blood sugar stable to increase the use of fat for energy. Carbs that are low on the Glycemic index scale are just fine. Ones that are high, can be OK too, if we combine them with fiber, protein, and good fats to slow the absorption.

This is one of the reasons why I eat most of my carbs at night. I slowly increasing my carb intake from none for breakfast, until my largest meal, dinner, where I have between 50-100. I lessen the impact of the carbs on my blood sugar. The opposite of those who wake up from a several hours fast to eat the typical high energy/high carb breakfast.

http://www.ncbi.nlm.nih.gov/pubmed/3508745

This way I don't have to give up carbs completely, which for me is awesome, because I am a carb-guy!

PB67

Carbs can be destructive because of insulin and high blood sugar. Glucagon is a hormone that burns fat through lipolysis. It's night/day from insulin, it can't be released when insulin has been.

Glucagon-Good and Insulin- Bad
for fat burning.

Then why don't carbophobes fear protein?


Comparison of insulin response between low protein, high carb meal and high protein, low carb meal


http://weightology.net/weightologyweekly/?page_id=319

So we need to keep our blood sugar stable to increase the use of fat for energy. Carbs that are low on the Glycemic index scale are just fine. Ones that are high, can be OK too, if we combine them with fiber, protein, and good fats to slow the absorption.

GI? Really?

http://alanaragon.com/elements-challenging-the-validity-of-the-glycemic-index.html

This is one of the reasons why I eat most of my carbs at night. I slowly increasing my carb intake from none for breakfast, until my largest meal, dinner, where I have between 50-100. I lessen the impact of the carbs on my blood sugar. The opposite of those who wake up from a several hours fast to eat the typical high energy/high carb breakfast.

http://www.ncbi.nlm.nih.gov/pubmed/3508745

Did you even read the study?

"Minimal changes of hormonal circadian rhythms were documented suggesting that the hypothalamus-hypophysis network is scarcely affected by meal timing. Weight loss did not vary in both short- and long-term protocol."

Russellb97

Carbs can be destructive because of insulin and high blood sugar. Glucagon is a hormone that burns fat through lipolysis. It's night/day from insulin, it can't be released when insulin has been.

Glucagon-Good and Insulin- Bad
for fat burning.

Then why don't carbophobes fear protein?


Comparison of insulin response between low protein, high carb meal and high protein, low carb meal


http://weightology.net/weightologyweekly/?page_id=319

So we need to keep our blood sugar stable to increase the use of fat for energy. Carbs that are low on the Glycemic index scale are just fine. Ones that are high, can be OK too, if we combine them with fiber, protein, and good fats to slow the absorption.

GI? Really?

http://alanaragon.com/elements-challenging-the-validity-of-the-glycemic-index.html

This is one of the reasons why I eat most of my carbs at night. I slowly increasing my carb intake from none for breakfast, until my largest meal, dinner, where I have between 50-100. I lessen the impact of the carbs on my blood sugar. The opposite of those who wake up from a several hours fast to eat the typical high energy/high carb breakfast.

http://www.ncbi.nlm.nih.gov/pubmed/3508745

Did you even read the study?

"Minimal changes of hormonal circadian rhythms were documented suggesting that the hypothalamus-hypophysis network is scarcely affected by meal timing. Weight loss did not vary in both short- and long-term protocol."

Weight loss same, fat loss higher in the 18hr meal.

chrisdavey

low carbs because they aren't actually necessary.

Protein & fat required. If in deficit, higher protein to preserve muscle mass is important. Fat's important for proper hormonal functions. Carbs are leftover and if the choice is to have carbs or protein & fats then I'd be choosing proteins and fat.

Having said that, short term only for me. I like to carb cycle.

PB67

Carbs can be destructive because of insulin and high blood sugar. Glucagon is a hormone that burns fat through lipolysis. It's night/day from insulin, it can't be released when insulin has been.

Glucagon-Good and Insulin- Bad
for fat burning.

Then why don't carbophobes fear protein?


Comparison of insulin response between low protein, high carb meal and high protein, low carb meal


http://weightology.net/weightologyweekly/?page_id=319

So we need to keep our blood sugar stable to increase the use of fat for energy. Carbs that are low on the Glycemic index scale are just fine. Ones that are high, can be OK too, if we combine them with fiber, protein, and good fats to slow the absorption.

GI? Really?

http://alanaragon.com/elements-challenging-the-validity-of-the-glycemic-index.html

This is one of the reasons why I eat most of my carbs at night. I slowly increasing my carb intake from none for breakfast, until my largest meal, dinner, where I have between 50-100. I lessen the impact of the carbs on my blood sugar. The opposite of those who wake up from a several hours fast to eat the typical high energy/high carb breakfast.

http://www.ncbi.nlm.nih.gov/pubmed/3508745

Did you even read the study?

"Minimal changes of hormonal circadian rhythms were documented suggesting that the hypothalamus-hypophysis network is scarcely affected by meal timing. Weight loss did not vary in both short- and long-term protocol."

Weight loss same, fat loss higher in the 18hr meal.

LULZ. Learn to read a study before posting.

Acute lipid oxidation is not the same as fat loss. Not to mention the statistically insignificant sample size.

LilMissFoodie

http://www.ncbi.nlm.nih.gov/pubmed/3508745

This is a terrible study. I can't access the entire article but even the abstract gives it away! The biggest subject group was 15 people and the 'long term' branch of the study was 18 days.... barely even worth documenting. When somebody repeats their processes with several hundred participants over at least 6 months then I'll look more at their methods (and results!).

LabRat529

low carbs because they aren't actually necessary.

Protein & fat required. If in deficit, higher protein to preserve muscle mass is important. Fat's important for proper hormonal functions. Carbs are leftover and if the choice is to have carbs or protein & fats then I'd be choosing proteins and fat.

Having said that, short term only for me. I like to carb cycle.

What do you mean by "fat's important for proper hormonal functions"?

I can't think of any endocrine system that requires fat. The steroid hormones require cholesterol, but our bodies make that. We don't need to get it from our diet. Am I forgetting something? (I might be... endocrinology was a long time ago).

Carbs aren't really "leftover". They're pretty important to our biology. We use them for energy, yes, but we also use them to synthesize DNA/RNA (Ribose is a 'sugar'), various glyco-proteins, and well really... a whole bunch of things. Plus, our brains really really really like glucose. Neurons can survive on ketones, but they'd rather have glucose.

I'm still not saying 'low carb' is bad (low carb is not no-carb)... just... I respectfully suggest that it's a bad idea to think of carbs as some throw-away molecule that we don't need.