Low Carb Transition... Anybody?

LATeagno

I started off this journey in March, 72 pounds heavier than I am today. I was pre-diabetic (had an absolutely terrifying case of reactive hypoglycemia-- which is a precursor to diabetes), had a resting heart rate of 88-92 and blood pressure of 140/90 on average.

Today my reactive hypoglycemia is non-existent, my resting heart rate is around 72, and my blood pressure around 120/70. I've lost half of what i need to.

Over the past three months, though, my weight loss has stalled. I've lost 7 lbs. in three months, compared with an average of 8 pounds per month before.

An avid low-carber, I believe in whole foods as much as possible. Low-carb dieting helped me control my blood sugar, lose weight and feel better. However, it's just stopped working. I'm not a crazy 20 gram per day low carber-- I'd say my usual carb range is 30 to 70 grams daily on average. Despite staying well within my caloric allowance, it's just... stopped working.

Because of this, I've decided to cut back a bit on dietary fat. I'm increasing my good carbs to 30% of my calories. I heard a lecture from a well known nutrition doctor who said that his studies have led him to believe that the reason why obese people respond so well to low-carb diets is because they stabilize their blood sugar levels. Through six studies of pre-menopausal women, he determined that metabolic syndrome/insulin resistance (which I used to have) is a huge part of the reason why low-carb diets work. Those without blood glucose/insulin abnormalities, though, fare better on lower-fat (but not low fat) diets. (To find the lecture on YouTube, search "diet: is anyone winning at losing"-- it's about 90 minutes long, though, so give yourself time to watch. It's great.)

Has anyone started off low-carb and felt the need to transition to a lower-fat diet? I am beginning to think that my hypoglycemia doesn't exist any longer (and according to my test strips, it doesn't, and I am not on medications), thus my body is no longer responding well to low carbohydrate levels.

I'm switching my macros from 15C/30P/55F to 30C/30P/40F (technically 30/35/35, but MFP doesn't let me do 5s) in an attempt to kick my butt back into gear, aiming for 1200 to 1500 calories per day.

Sorry for babbling, I'm just genuinely curious: has anything like this ever happened to anyone before? Did you have luck after your transition?

MrsCon40

"Fat is the nutrient that has the smallest impact in raising your blood sugar levels after a meal. While excess protein can easily be converted to glucose, or sugar, through a process called neoglucogenesis, only a very small portion of the fat can be converted to glucose. Fatty acids are formed by a molecule of glycerol linking different fatty acids together. Only the glycerol, which represents a very small amount of a fat molecule, or between 9 and 15 percent, can be converted to glucose and elevate your blood sugar levels. However, this conversion usually happens many hours after your meal and does not result in a large rise in your blood sugar levels. Even if you monitor your blood sugar levels every hour, you probably won't be able to see the effect of fat on your blood sugar levels."

Read more: http://www.livestrong.com/article/472539-will-fats-raise-my-blood-sugar/#ixzz1eNi4nlQf

Fat is necessary - and further cutting carbs will not necessarily break your plateau.

I would suggest changing your goals to 1 pound per week loss, measuring everything you eat (no estimations!) and use and HRM to calculate your burns if you're not already doing so.

MoneySavingLisa

Years ago, low carb had helped me wittle down to about 130lbs from 160lbs. I had switched to a higher carb diet after, not for any reason other than I was a teenager and I was able to obtain after the loss. Have you tried JUDDD? It's not low carb, but you could alternate your carbs also. Should be enough to bump up your losses. I've been thinking about trying it while low carbing.

Raihaanah

I just started the Low-carb since the 14th of Nov. and has seen3.5 lbs gone so far. I would suggest,just a suggestion...trying to up ur calorie intake to 100 for a week and see what happens and you still keep your carb intake low. I've been following The Ketogenic Diet and as I can see its doing pretty well.I do have a Plateau Menu to follow if ur interested.

SouLThinking

I started on phase 1 of Atkins ..Induction. I lost 60 lbs..but I never moved off induction. So I just stayed right there actually gaining and losing the same 10 lbs. Then I got out the trusty old book and re read it. Low and behold I hadn't worked through the phases,. Dr. Atkins said to add carbs in until you stop losing. This was over a 4 month period of time ...Well guess what when I added carbs in I had to adjust calories..which in a nut shell taught me moderation. I still try to stay as whole grain as possible. But I am still losing and 5 lbs from goal and I consume between 100 to 150 net carbs per day. There have been higher ones ..but now I"m also zig zagging my calories. So basically I have transitioned from low carb to moderate carb and it's working. But to each his/her own

Caprica33

I would love to see the plateau menu you have. Very interested.

steffiejoe

I started off LC by doing the Dukan diet. Which in my option a LC and low fat diet. I did it for 30 days and lost about 15 pounds. I then did my own customized carb diet, which entailed me increasing my fat intake to about 50% of my diet. At this time I am about 8 pounds away from my goal . The weight lose seems to have slowed down so I have now decreased my fat intake .

I will always monitor my carb intake . I went back and looked at my diet before starting this journey and I was eating over 300 carbs per day. For me that's way to much.

I plan to use carb loading days to see how my body responds to the increase in my carb intake. At no time will I intake more then 150 carbs per day. This past weekend was my first carb load days. So far so good. No major increase in my weight after the two carb load days. I am using this as a way to gradually increase my carb intake and to shake things up so I can get the last 8 pounds off.

Not sure if this would be an option for you but I am trying it out .

Mikaylarae27

Maybe other chemicals your consume are effecting your hormones. Do you drink diet soda and consume artificial sweeteners? Do you chew sugar free gum? All of these contain aspertame which has a dangerous effect on your body and endocrine system (hormones) Also, too much caffine raises your blood insulin levels. Try to limit caffine to one cup of coffee a day, or switch to tea.

these are just suggestions made from the reading I have done about low carb/primal/paleo lifestyles.

Good luck!

Grokette

Fat doesn't raise blood sugar levels. Carbs definitely do and protein in excess can also. That is the biggest reason it is advocated for the high fat, moderate protein, low carb eating lifestyle for those that blood sugar issues.

Yet another reason I do not like the Livestrong website. They always put out the most incorrect articles.

"Fat is the nutrient that has the smallest impact in raising your blood sugar levels after a meal. While excess protein can easily be converted to glucose, or sugar, through a process called neoglucogenesis, only a very small portion of the fat can be converted to glucose. Fatty acids are formed by a molecule of glycerol linking different fatty acids together. Only the glycerol, which represents a very small amount of a fat molecule, or between 9 and 15 percent, can be converted to glucose and elevate your blood sugar levels. However, this conversion usually happens many hours after your meal and does not result in a large rise in your blood sugar levels. Even if you monitor your blood sugar levels every hour, you probably won't be able to see the effect of fat on your blood sugar levels."

Read more: http://www.livestrong.com/article/472539-will-fats-raise-my-blood-sugar/#ixzz1eNi4nlQf

Fat is necessary - and further cutting carbs will not necessarily break your plateau.

I would suggest changing your goals to 1 pound per week loss, measuring everything you eat (no estimations!) and use and HRM to calculate your burns if you're not already doing so.

Grokette

To the OP: I don't think the low carb eating plan has stopped working. You have made a LOT of changes and sometimes your body just needs to take a break. It could be your body is going through some type of healing and it is using the energy to heal your body before it continues on its journey.

STick with what you have been doing. You can bring back those symptoms of hypoglycemia and insulin resistance by upping your carbs too much too fast. The last thing you want to do is start undoing what you have already accomplished.

Grokette

Maybe other chemicals your consume are effecting your hormones. Do you drink diet soda and consume artificial sweeteners? Do you chew sugar free gum? All of these contain aspertame which has a dangerous effect on your body and endocrine system (hormones) Also, too much caffine raises your blood insulin levels. Try to limit caffine to one cup of coffee a day, or switch to tea.

these are just suggestions made from the reading I have done about low carb/primal/paleo lifestyles.

Good luck!

This is true.