How low do you consider low?
TrishDLish81
Posts: 24
Please excuse me if this is a dead horse - I'm a newbie to this forum and am a bit overwhelmed by all of the fantastic info!
How low do you think you need to set your carb intakes to really see a benefit from ketosis/reduced insulin response? I know that it's likely different for everyone, but are there guidelines or recommendations?
After doing some research, I'm currently attempting a low carb diet for a combination of reasons - carbs are a trigger food for me, plus I believe there's some convincing information about ketosis, insulin response, etc that is worth investigating through personal experience. I'm not following a specific plan at this point, just using MFP to monitor carbohydrate intake/macros in conjunction with monitoring calories and making balanced choices.
With that said, currently I have my basic macros set to 20% carbs, 40% protein and 40% fat (though, on a typical day I'm likely to go over on my fat and be under on my protein). On a 1200 calorie diet (which is where MFP puts me), that maxes me out at 60g carbs/day. I almost always eat back some or all of my exercise calories, but I try to do that through protein/fat and keep my carbs at less than 60. I usually get around 10-12 g of fiber/day as part of that 60. I was comfortable with these settings, which I came up with based on the reading that I did about carb ranges, then I come on here and see some people with intakes closer to 20 or 30g, and I'm wondering if I need to crack down a little harder (though, I'm not eating any starchy or sugary foods - no fruit, even; my carb intakes are from the 2 or 3 or 5 carbs here and there in veggies, nuts, etc). Basically, I'm hoping that my carb intake is low enough to see a benefit of the restriction, and I don't feel confident on that right now. Or, on the flip side, is it possible to eat even more carbs than I am and still see a metabolic benefit? Can anyone help?
How low do you think you need to set your carb intakes to really see a benefit from ketosis/reduced insulin response? I know that it's likely different for everyone, but are there guidelines or recommendations?
After doing some research, I'm currently attempting a low carb diet for a combination of reasons - carbs are a trigger food for me, plus I believe there's some convincing information about ketosis, insulin response, etc that is worth investigating through personal experience. I'm not following a specific plan at this point, just using MFP to monitor carbohydrate intake/macros in conjunction with monitoring calories and making balanced choices.
With that said, currently I have my basic macros set to 20% carbs, 40% protein and 40% fat (though, on a typical day I'm likely to go over on my fat and be under on my protein). On a 1200 calorie diet (which is where MFP puts me), that maxes me out at 60g carbs/day. I almost always eat back some or all of my exercise calories, but I try to do that through protein/fat and keep my carbs at less than 60. I usually get around 10-12 g of fiber/day as part of that 60. I was comfortable with these settings, which I came up with based on the reading that I did about carb ranges, then I come on here and see some people with intakes closer to 20 or 30g, and I'm wondering if I need to crack down a little harder (though, I'm not eating any starchy or sugary foods - no fruit, even; my carb intakes are from the 2 or 3 or 5 carbs here and there in veggies, nuts, etc). Basically, I'm hoping that my carb intake is low enough to see a benefit of the restriction, and I don't feel confident on that right now. Or, on the flip side, is it possible to eat even more carbs than I am and still see a metabolic benefit? Can anyone help?
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As you say, it's different for different people. You can wait and see if you lose weight on 60 g. of carb, (40-50 net carbs) and then reduce or add carbs depending on that. But since you are already familiar with ketosis, I would get some ketone test strips and get a quicker idea of how you are doing that way. A lot of people say the test strips are not very accurate but they do provide some feedback as long as you don't get too hung up on the specific numbers. I think your plan is a reasonable starting point.0
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The starting point sounds reasonable to me.
If you don't seem to be progressing (on the measurements, primarily) then I'd be upping the fat % in exchange for protein.
I was on 30g carbs to start for a few months then upped to 50g (which I am on now) and to be honest I don't think the 20g difference made much difference fat-loss-wise.
If anything upping the fat intake (and lowering protein) had the most noticeable effect for me.0 -
Thank you both, so much. I've been doing low carb for a week now (today's my weigh-in), and even in this initial water-weight loss period I'm only down 3lbs, which is a bit less than I was expecting, especially at my weight (I have a decent amount to lose). I think for the time being, I'm going to move my carbs down to 10% from 20% (putting me in the 30g range), move my protein to 35%, and put my fat at 55% - the protein and fat macros would then reflect how I'm actually eating, I think, and it's nice to see someone agree with that. Then, I can experiment with bumping them up a little down the road. Thanks again - I look forward to learning even more here!0
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I think 3 lb. in the first week is excellent no matter what your initial weight. I hope you've found that your body is no longer craving carbs and that it hasn't been too much of a struggle for you physically at least. The mental part will take a bit longer I've found but this too shall pass. Remember to get some fiber and drink plenty of water. Moderation in all things and reduced carbs is moderation under the "alternative hypothesis." Keep us posted.0
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You should be aware that most of the initial weight loss on low carb is water weight, sorry to burst bubbles but that is the way it is.
I see the main benefit from low-carbing as being free from carb-cravings and being able to control the appetite better, getting off the blood-sugar roller-coaster and all that. Fuelling yourself with your fat stores (and therefore not desperately needing to eat) and getting good at burning fat also makes sense long-term.
I eat enough carb to keep variety in my diet and little enough to not rely on it as fuel, that's my plan anyway.
3lb is OK, I would urge you to take measurements as well, I didn't and regret that now.
I feel so much 'lighter' and my clothes fit way better now but I suspect I've gained a fair bit of muscle, so my weight will probably not reflect that, when I can be bothered to hop the scale.
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Thank you both, so much. I've been doing low carb for a week now (today's my weigh-in), and even in this initial water-weight loss period I'm only down 3lbs, which is a bit less than I was expecting, especially at my weight (I have a decent amount to lose). I think for the time being, I'm going to move my carbs down to 10% from 20% (putting me in the 30g range), move my protein to 35%, and put my fat at 55% - the protein and fat macros would then reflect how I'm actually eating, I think, and it's nice to see someone agree with that. Then, I can experiment with bumping them up a little down the road. Thanks again - I look forward to learning even more here!
You definitely need to stop with the negative thinking right now over the "Im only down 3lbs" for the first week. If you willingly keep that mindset, you will set yourself up for failure thanks to believing in a weight scale number. Im telling you right now - the scale is not worth the self-mental bashing. Vim is on-point with taking measurements.
Our group has a variety of low-carb themes: Atkins, Paleo, Primal, South Beach, Medically restricted and even people who just want to come to a group, free of the hell from the main boards. For me, Im under the care of an Endocrinologist (and might be a new specialist soon if things dont change with the Endo soon) that has me on a restricted list to measure/watch. So long as we are in queue with MFP's rules, we are probably one of the few groups who has very little issue or problems so its a great place to be. We have some really wonderful people here so glad to have you around!0
