Low carb diet issues....

Chlo92x

Hey everyone,

I have recently started a low carb diet, I would appreciate it if anyone on a similar diet could add me, i need supporters and willing to give support

Also, Does anyone else find it hard to reach 1200 cals a day on low carb... everything I eat seems to be low in calories. And I find that I am unable to eat much at work due to working 12 hour shifts and not having much lunchbox selection... anyone got any tips?

Thanks x

Dayna154

I had trouble with it at first also but its important to keep your good fats higher. Its something I think that as you go along you will figure out. It just takes time. : )

lasmit4477

If you are going to do low carb, some foods that I would recommend you having around the house or that you can take to work:

~Natural Peanut Butter
~Almonds
~Chicken--you can cook enough for a few days, that way you can take it with you to work
~Good quality lunch meat
~Sugar Free Jello
~String Cheese, or any cheese
~Tuna (if you like it)
~Green, leafy veggies
~Eggs
~Lean red meat


Hope this helps some! I would also make sure that you are getting enough protein, especially if you are working out. However, being that you are on a low-carb diet, most of your calories will come from a high protein source. Also, if you are not already, I would include weight training to your workouts and not so much focus on cardio.

Tilran

Yikes...took a look at your diary....you dont eat anything! 700-900 calories on average it seems and you have 200-300 calorie workouts on top of that. ugh.

psuLemon

Hey everyone,

I have recently started a low carb diet, I would appreciate it if anyone on a similar diet could add me, i need supporters and willing to give support

Also, Does anyone else find it hard to reach 1200 cals a day on low carb... everything I eat seems to be low in calories. And I find that I am unable to eat much at work due to working 12 hour shifts and not having much lunchbox selection... anyone got any tips?

Thanks x

Based on your ticker you will probably need more than that.. With the amount of weight you have left to lose, you should be aiming for .5 lb per week..



Also, ways to increase your calories; steak, peanut butter, whey protein shake, avocado, nuts, fish, etc..

Chlo92x

I don't really do cardio as a work out, I just walk a lot and have a busy job as I'm on placement as a student nurse so i am on my feet all day, I work 12 hour shifts and have two breaks, that's why I don't eat much... I don't feel hungry most of the time?

If i drink protein shake will it make me gain weight to turn to muscle? Because I don't want to gain muscle?

joannathechef

Yikes...took a look at your diary....you dont eat anything! 700-900 calories on average it seems and you have 200-300 calorie workouts on top of that. ugh.

^^^^ You are so right she is starving herself poor thing...

EnchantedEvening

Protein shakes won't make you gain muscle, especially if you aren't lifting weights. Protein is good for you! If you're reducing your carbs, you'll be eating more protein anyway since your carb percentage will go down. You don't want your fat over 30%, so your protein will go up.

Anyway, I have to eat lower carb because I have insulin resistance. I try to keep my carbs around 115/day. I've found it can be tricky to find foods that are low carb but high fiber. Avocados are good, along with natural peanut butter. Since you're on your feet a lot, look for finger foods you can grab between patients. Celery with peanut butter and raisins is good (skip the raisins if you're keeping your sugar low). I also like to keep a ziploc bag of beef jerky and cheese cubes with me. You could eat hard boiled eggs as a snack; just put a little salt and pepper on them.

Chlo92x

I am really not starving myself... I eat on both my breaks at work, and have a big dinner when I get home...I couldnt eat any other times, and often dont have time for breakfast because I have to leave the house really early, and Id rather 15 mins extra in bed...

this is why I made this post, because on my low carb diet I am eating what I feel is my average amount, but the food is low calories and I don't know what I can do to increase my cals on low carb?

I'm eating, omelette for lunch, or a big salad with ham and cheese if I am at work, cheese string as snack, cups of tea with sweetener, then when I get home from work I have chicken or fish with a plate full of veg and gravy? I don't think that is starving myself...?

ebusinessbuilder

I have a fitbit which counts how-much I walk everyday. It's normally over 10 miles / day and automatically updates MFP with the extra calories I should eat. Currently I have MFP set for me to lose 0.5 lbs / week and it works great.

Thanks for posting your question, i'm learning a lot from the replies.

psuLemon

I am really not starving myself... I eat on both my breaks at work, and have a big dinner when I get home...I couldnt eat any other times, and often dont have time for breakfast because I have to leave the house really early, and Id rather 15 mins extra in bed...

this is why I made this post, because on my low carb diet I am eating what I feel is my average amount, but the food is low calories and I don't know what I can do to increase my cals on low carb?

I'm eating, omelette for lunch, or a big salad with ham and cheese if I am at work, cheese string as snack, cups of tea with sweetener, then when I get home from work I have chicken or fish with a plate full of veg and gravy? I don't think that is starving myself...?

Is there a reason you are on low carb? Do you have a metabolic condition or something like PCOS? If not, there is no reason to be on low carb. Also, you may not be starving, your I can bet your body will say otherwise. If you are not eating enough calories, your body will do two things, adapt by decreasing your metabolic rate and catabolizing your lean body mass in order to create energy for your body. Do you want to lose fat or muscle? Also there are plenty of high protien, high fat options already in this thread. You just need to start eating more high calorie foods and bring more snacks.


Also, make sure your account is set to lightly active.

Bill_from_Philly

Plenty of reasons to be on a low carb diet.
1) it works
2) carbs are full of processed food/sugar/junk. Eating low carb generally translates into eating fresh non frankenfood.
from reddits Keto in a nutshell
https://docs.google.com/document/d/1gZfJejOM8fJsX1iCilmnpp1qmT_KncJwWCR4-EsaEHc/edit?pli=1
Also one of the effects of a LCHF diet is that your appetite goes down, fat is much much more filling and because a LCHF diet doesn't cause insulin spikes you end up not craving more food when not hungry.

psuLemon

Plenty of reasons to be on a low carb diet.
1) it works
2) carbs are full of processed food/sugar/junk. Eating low carb generally translates into eating fresh non frankenfood.
from reddits Keto in a nutshell
https://docs.google.com/document/d/1gZfJejOM8fJsX1iCilmnpp1qmT_KncJwWCR4-EsaEHc/edit?pli=1
Also one of the effects of a LCHF diet is that your appetite goes down, fat is much much more filling and because a LCHF diet doesn't cause insulin spikes you end up not craving more food when not hungry.

And you can get that without low carb as demonstrated by thousand of people on this board alone. Feel free to look at my diary.. I am simply stating that if you have issue getting enough calories because you are low carb, then increase your carb intake to get more calories because under eating is going to hurt your body.


BTW, I don't believe the post has an issue with hunger, she has an issue with not getting enough calories to fuel her body and prevent muscle catabolization.

FlaxMilk

Definitely add some nuts and seeds to your day. Small portions have about 180-200 calories.

Chlo92x

I am doing low carb because my diet used to revolve around carbs and I gained a lot of weight, I am enjoying this diet I feel less bloated, less hungry more healthy and I am loosing weight which is what I intend to do... There are a lot of people on here with low carbs and are very healthy, but I have only been doing this a week and don't intend to starve myself which is why I posted this topic for advice....

tishka11

TOFU!!!!!!!!!!!!!!!!!!!!
Falafels too!
Any type of bean curd is low carb and delicious!

And protein shakes/ protein bars can be a really good option!

Theres also a low-carb cereal called Waffle Bitez that i sued to have but Back to Nature...not sure if its supplied in your country ...not that i know where you're from, but we have it here in Aus (maybe try the net?)

tishka11

If youe having trouble finding something for breakfast too...maybe try a portein shake in the morning? You should always eat breakfast though as it starts your metabolism for the day, and thus you will find much better results!

love4fitnesslove4food_wechange

higher calories meats will help and more fat

--steak is fine
--WHOLE eggs
--cheese
--avocado
--olives
--nuts
--peanut butter
--salmon, mackerel, tuna packed in oil

3dogsrunning

You seem to be using lower calorie versions of things like skim milk and half the fat mayonaise.

I would also check to make sure all the food entries are correct.

On top of that I echo what was said above about adding things like nuts and nut butters, olive oil, avocado. All these things add calories without adding tons of food to eat. Your calorie intake is extremely low.

Flowers4Julia

I am doing low carb because my diet used to revolve around carbs and I gained a lot of weight, I am enjoying this diet I feel less bloated, less hungry more healthy and I am loosing weight which is what I intend to do... There are a lot of people on here with low carbs and are very healthy, but I have only been doing this a week and don't intend to starve myself which is why I posted this topic for advice....

I looked at your diary and I don't think you are starving yourself at all! You sounds like a very busy young woman who has found out a plan that works for her! Congrats!

I don't think you should be ultra concerned with the whole 1200 calorie thing! (it doesn't suit everyone) The only magic number would be the one where you feel healthy strong and satisfied. Since you are in the health industry, can you get one of those metabolic rate tests done? (just a thought)... then you could see how many cals you really do require!

So one of the terrific things about low carb in that you can eat higher fats....maybe use more olive oil on your salads, eat more avocado and bacon bits! Cook foods in coconut oil, etc. YUM!

love4fitnesslove4food_wechange

I am doing low carb because my diet used to revolve around carbs and I gained a lot of weight, I am enjoying this diet I feel less bloated, less hungry more healthy and I am loosing weight which is what I intend to do... There are a lot of people on here with low carbs and are very healthy, but I have only been doing this a week and don't intend to starve myself which is why I posted this topic for advice....

I looked at your diary and I don't think you are starving yourself at all! You sounds like a very busy young woman who has found out a plan that works for her! Congrats!

I don't think you should be ultra concerned with the whole 1200 calorie thing! (it doesn't suit everyone) The only magic number would be the one where you feel healthy strong and satisfied. Since you are in the health industry, can you get one of those metabolic rate tests done? (just a thought)... then you could see how many cals you really do require!

So one of the terrific things about low carb in that you can eat higher fats....maybe use more olive oil on your salads, eat more avocado and bacon bits! Cook foods in coconut oil, etc. YUM!

Giving her body 600 calories to fuel her metabolic processes isn't starvation? I'd beg to differ.

3dogsrunning

I am doing low carb because my diet used to revolve around carbs and I gained a lot of weight, I am enjoying this diet I feel less bloated, less hungry more healthy and I am loosing weight which is what I intend to do... There are a lot of people on here with low carbs and are very healthy, but I have only been doing this a week and don't intend to starve myself which is why I posted this topic for advice....

I looked at your diary and I don't think you are starving yourself at all! You sounds like a very busy young woman who has found out a plan that works for her! Congrats!

I don't think you should be ultra concerned with the whole 1200 calorie thing! (it doesn't suit everyone) The only magic number would be the one where you feel healthy strong and satisfied. Since you are in the health industry, can you get one of those metabolic rate tests done? (just a thought)... then you could see how many cals you really do require!

So one of the terrific things about low carb in that you can eat higher fats....maybe use more olive oil on your salads, eat more avocado and bacon bits! Cook foods in coconut oil, etc. YUM!

Giving her body 600 calories to fuel her metabolic processes isn't starvation? I'd beg to differ.

Exactly what I was going to say.

There are 2 days she was over 1000 calories (one of them was 1007). Most days she is between 600-900. That is not healthy for her in her situation.

ETA - hunger is not an accurate indicator. Overweight people are hungry when they don't need to be, anorexic people often aren't hungry even when their body needs food.

lynnacuff

i am not particularly on a low carb, but i do watch them, i eat yogurt and fruit, made bread using flax seed, i eat pretty much what i want and until i feel full.. we will see how that works for me

EnchantedEvening

Is there a reason you are on low carb? Do you have a metabolic condition or something like PCOS?

PCOS doesn't automatically equal insulin resistance.

Also, low carb doesn't mean Atkins. There are many, many benefits to reducing carbs, especially if someone isn't an athlete/runner/etc. Some people (like me) who switch to low carb are still getting enough to fuel our bodies properly, and it mostly means cutting out the bad things like starches, sugar, and so on. It doesn't mean we eat nothing but beef jerky and cheese.

love4fitnesslove4food_wechange

Is there a reason you are on low carb? Do you have a metabolic condition or something like PCOS?

PCOS doesn't automatically equal insulin resistance.

Also, low carb doesn't mean Atkins. There are many, many benefits to reducing carbs, especially if someone isn't an athlete/runner/etc. Some people (like me) who switch to low carb are still getting enough to fuel our bodies properly, and it mostly means cutting out the bad things like starches, sugar, and so on. It doesn't mean we eat nothing but beef jerky and cheese.

There is nothing wrong with starches or sugar so to label them as "bad things" is a bit simplistic. Anything in excess is "bad" but to say that eating a sweet potato is bad or a banana would be a hard sell.

psuLemon

Is there a reason you are on low carb? Do you have a metabolic condition or something like PCOS?

PCOS doesn't automatically equal insulin resistance.

Also, low carb doesn't mean Atkins. There are many, many benefits to reducing carbs, especially if someone isn't an athlete/runner/etc. Some people (like me) who switch to low carb are still getting enough to fuel our bodies properly, and it mostly means cutting out the bad things like starches, sugar, and so on. It doesn't mean we eat nothing but beef jerky and cheese.

There is nothing wrong with starches or sugar so to label them as "bad things" is a bit simplistic. Anything in excess is "bad" but to say that eating a sweet potato is bad or a banana would be a hard sell.

And add the fact that low carb doesn't equal more weight loss, it's why i said what I did. I am fine with people eating low carb, but giving an active body 600-800 calories is not good. In fact, it will make long term maintenance even harder as your body catabolizes her lean body mass to create energy because less muscle means a slower metabolism (which is further augmented by low calories). This is why people gain weight so easily after coming off of diets that are vlcd.


Additionally, the OP needs even more calories since she is on her feet a lot. Fuel the body or the body will adapt and fuel itself.