does Low Carb cause Low Energy? advice needed.
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OK. I get that they're for ketosis, but I still don't quite get exactly where the hard-and-fast numbers come from. Could you explain a bit further? (Assume I'm a complete dullard)
Those limits are for people who are actively trying for ketosis. Cut out the starches and don't use the diet low carb products and your carbs are going to easily be under a 100g with out even trying which is great for weight loss.Why does low carb have hard limits, like 50g or 20g carbs, rather than a percentage of calorie intake or a limit relative to the person's mass?
For myself, I started out at just trying to keep my carbs under a 100g (for the health benefits) but it wasn't until I lowered them to around 50g a day that the nagging hunger, cravings and need to overeat went away. I'll eventually try and increase my carbs again to see if whatever was wrong corrected itself but it hasn't yet so a percentage wouldn't work for me. But there are people who set their carbs at 20% - 30% and do very well with it. Low carb is extremely flexible for a restrictive diet -- there's lots of different approaches that fall under the low carb umbrella.
i believe the 20 grams of carbs number comes from the atkins book.0 -
Because you need to lower your glucose levels and deplete your glycogen stores before you'll enter ketosis and for most people anything under 50g will do that over the course of a few days. Is that what you mean?
OK. I get that they're for ketosis, but I still don't quite get exactly where the hard-and-fast numbers come from. Could you explain a bit further? (Assume I'm a complete dullard)
Those limits are for people who are actively trying for ketosis. Cut out the starches and don't use the diet low carb products and your carbs are going to easily be under a 100g with out even trying which is great for weight loss.Why does low carb have hard limits, like 50g or 20g carbs, rather than a percentage of calorie intake or a limit relative to the person's mass?
For myself, I started out at just trying to keep my carbs under a 100g (for the health benefits) but it wasn't until I lowered them to around 50g a day that the nagging hunger, cravings and need to overeat went away. I'll eventually try and increase my carbs again to see if whatever was wrong corrected itself but it hasn't yet so a percentage wouldn't work for me. But there are people who set their carbs at 20% - 30% and do very well with it. Low carb is extremely flexible for a restrictive diet -- there's lots of different approaches that fall under the low carb umbrella.
ETA:
Your glucose levels need to be low because that's when your body will produce ketones.0 -
here's a wiki on keto. http://en.wikipedia.org/wiki/Ketogenic_diet
i think it's cool because until i googled it for someone on here, i never realized it was in use for epilepsy and diabetes since the 1920s!0 -
For 5 days now I've been very mindful of how many carbs I am eating. MFP puts my limit at 260g a day. I heard recently that I should be at 50 a day for fat loss. so 5 days now, working on the 50g of carbs a day and today I've just had no energy. I am usually full of energy and ready to tackle my day, but this morning I didn't want to get off the couch. I finally did but spent the day sluggish. Does this have anything to do with the carb decrease and if so will it subside after my body adjusts? Thanks everyone for your advice!
A reasonable deficit of calories in general will cause fat loss.
However, in response to the question of energy levels, someone actually doing low carb would be best to respond about the effects as it does seem to affect people differently. From an energy level perspective, it seems to work for some and not for others. It also depends on whether you are doing endurance type exercise or not. IMO, if you want to keep trying low carb I would get the imput of people that have gone to low carb regarding how long you have to wait for energy levels to get back up, if at all. If it ends up not being for you, just go back to medium/high carb and keep to a calorie deficit. To get the apparent benefits (and imo these are actually short term) you need to stay low pretty much all the time so you need to determine if this is something you can stick to all the time.
On a related point, MFP generally defaults to settings that are too low for fat and protein imo. When/if you up these, your carb threshold will have to go down.
I believe that if we eat moderate protein and fat while in a deficit, there is little room for high carbohydrate. Protein is important for just about everything physical about. Fat is important for hormones. Carbohydrate is important for? I really don't think it is good for much of anything outside of intense activity.
"This is my opinion. It's just advice. Do what ever the **** you wana do!" -The Hodge Twins.
I am quite aware of what you think. I personally think carbohydrates are good for MY energy levels and for ME enjoying my food. Lets not derail the thread. I did not tell the OP what to do and in fact I suggested that if they wanted to go that route, to actually pay attention to people who had.
I'm one of said suggested people. Everything you and I said is relevant. I don't see how this is "derailing".
OP, low carb is hard to start but rewarding in the long run. I think "low" carb is probably 50g or less. Moderate is about 100 to 150g. High would be 150g+. That's for me at 6'1" large frame about 180lbs of LBM. I like to keep it below 100. You can probably extrapolate what works for you.
Now that seems to be a more helpful answer to the OPs question. I didnt quite get how your original response to my post was.0 -
but now my body is so used to it, i go in and out and don't even notice.
I've noticed this, too! With my body, that is!
Before, I'd get the dreaded lethargy but now if I go a day without carbs, I function fine.0 -
Ketogenic has been around since the 1920's...here's a wiki on keto. http://en.wikipedia.org/wiki/Ketogenic_diet
i think it's cool because until i googled it for someone on here, i never realized it was in use for epilepsy and diabetes since the 1920s!
Treatment of epilepsy with low carb intakes has been an ongoing effort. There's also some studies going on right now with lower carb intakes and autism patients as well.
Diabetics have been directed by their physicians to do a lower carb intake for decades....and the mere mention of "low carb" puts everyone in a frenzy but they dont stop to think about that at all... ****ugh0 -
My daily goal according to MFPis 220grams. Reading your posts, mine seem very high! I exercise alot, but why are yours so low? I'm starting to worry now. I'm 5foot 7inches and my weight 123pounds.0
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Low carb diets are the direction a lot of current cancer research is heading in as well.
Ketogenic has been around since the 1920's...here's a wiki on keto. http://en.wikipedia.org/wiki/Ketogenic_diet
i think it's cool because until i googled it for someone on here, i never realized it was in use for epilepsy and diabetes since the 1920s!
Treatment of epilepsy with low carb intakes has been an ongoing effort. There's also some studies going on right now with lower carb intakes and autism patients as well.
Diabetics have been directed by their physicians to do a lower carb intake for decades....and the mere mention of "low carb" puts everyone in a frenzy but they dont stop to think about that at all... ****ugh
http://www.nmsociety.org/low-carb-research.html0 -
For 5 days now I've been very mindful of how many carbs I am eating. MFP puts my limit at 260g a day. I heard recently that I should be at 50 a day for fat loss. so 5 days now, working on the 50g of carbs a day and today I've just had no energy. I am usually full of energy and ready to tackle my day, but this morning I didn't want to get off the couch. I finally did but spent the day sluggish. Does this have anything to do with the carb decrease and if so will it subside after my body adjusts? Thanks everyone for your advice!
A reasonable deficit of calories in general will cause fat loss.
However, in response to the question of energy levels, someone actually doing low carb would be best to respond about the effects as it does seem to affect people differently. From an energy level perspective, it seems to work for some and not for others. It also depends on whether you are doing endurance type exercise or not. IMO, if you want to keep trying low carb I would get the imput of people that have gone to low carb regarding how long you have to wait for energy levels to get back up, if at all. If it ends up not being for you, just go back to medium/high carb and keep to a calorie deficit. To get the apparent benefits (and imo these are actually short term) you need to stay low pretty much all the time so you need to determine if this is something you can stick to all the time.
On a related point, MFP generally defaults to settings that are too low for fat and protein imo. When/if you up these, your carb threshold will have to go down.
I believe that if we eat moderate protein and fat while in a deficit, there is little room for high carbohydrate. Protein is important for just about everything physical about. Fat is important for hormones. Carbohydrate is important for? I really don't think it is good for much of anything outside of intense activity.
"This is my opinion. It's just advice. Do what ever the **** you wana do!" -The Hodge Twins.
I am quite aware of what you think. I personally think carbohydrates are good for MY energy levels and for ME enjoying my food. Lets not derail the thread. I did not tell the OP what to do and in fact I suggested that if they wanted to go that route, to actually pay attention to people who had.
I'm one of said suggested people. Everything you and I said is relevant. I don't see how this is "derailing".
OP, low carb is hard to start but rewarding in the long run. I think "low" carb is probably 50g or less. Moderate is about 100 to 150g. High would be 150g+. That's for me at 6'1" large frame about 180lbs of LBM. I like to keep it below 100. You can probably extrapolate what works for you.
Now that seems to be a more helpful answer to the OPs question. I didnt quite get how your original response to my post was.
The irony.Ketogenic has been around since the 1920's...
Treatment of epilepsy with low carb intakes has been an ongoing effort. There's also some studies going on right now with lower carb intakes and autism patients as well.
Diabetics have been directed by their physicians to do a lower carb intake for decades....and the mere mention of "low carb" puts everyone in a frenzy but they dont stop to think about that at all... ****ugh
Low carb is a sure way to go for people developing insulin insensitivity.0 -
Just need to put in the obligatory, "Most people don't need to drastically cut carbs to lose weight."
Lowering carbohydrate intake in general is helpful for people at a calorie deficit because 300 calories of chicken is a lot more filling than 300 calories of bread and pasta.
Also, there are a number of medical conditions that cause weight gain that respond well to a low-carb diet. These include diabetes, hypothyroidism, PCOS, and others.
Furthermore, if you want a visible six-pack, you need to get rid of carbs, which is why professional models and bodybuilders only have six-pack at photoshoot and competition time.0 -
Just need to put in the obligatory, "Most people don't need to drastically cut carbs to lose weight."
Lowering carbohydrate intake in general is helpful for people at a calorie deficit because 300 calories of chicken is a lot more filling than 300 calories of bread and pasta.
Also, there are a number of medical conditions that cause weight gain that respond well to a low-carb diet. These include diabetes, hypothyroidism, PCOS, and others.
Furthermore, if you want a visible six-pack, you need to get rid of carbs, which is why professional models and bodybuilders only have six-pack at photoshoot and competition time.
I think a lot of people doing IF will disagree with the part about temporary six-pack. I will agree that most people do not need to drastically cut carbs, however, I think it makes the whole process much easier.0 -
I try to focus on getting 100 to 125g of protein in my day, and let the rest fall into place. and 800 calories IS way too low.0
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The trick here is to EAT CLEAN.........You can eat as much as you like, within reason - expect to see slower but steadier weight loss.
When I mean eat clean - Get a picture of your macro nutritional needs to achieve your objectives.
What's your current weight, height, exercise per week?
Dieting alone will not help you achieve your results. If you don't already - Exercise!
Rather than aim to lose weight as fast as possible, aim to lose weight and gain muscle (Yes - I said gain muscle), or to put it more delicately "tone up".
I'm going off topic - In short your body needs more carbs than protein....."WHAT" I hear you say......Yes - your brain, muscles and whole body need a good supply of complete carbs for energy.
Read this for a great diet plan:
http://www.bodybuilding.com/fun/nutrition-101-eat-to-burn-fat.html
Good luck with your goals and try to stay away from eliminating carbs. Focus more on eating the right type of carbs and diet that will help you achieve your goals.0 -
Just watch this.
http://www.youtube.com/watch?v=dpMfmaOlMpE
Oh and I completely agree with you Sampadan
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I'm confused. How is ketosis good for diabetics when the goal is to keep them out of diabetic ketoacidosis?0
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I'm confused. How is ketosis good for diabetics when the goal is to keep them out of diabetic ketoacidosis?
Ketosis and ketoacidosis are two entirely separate issues - here's the medical definition of both:
ketosis /ke·to·sis/ (ke-to´sis) accumulation of excessive amounts of ketone bodies in body tissues and fluids, occurring when fatty acids are incompletely metabolized.ketot´ic
ketoacidosis /ke·to·ac·i·do·sis/ (ke″to-as″ĭ-do´sis) acidosis accompanied by the accumulation of ketone bodies in the body tissues and fluids
acidosis /ac·i·do·sis/ (as″ĭ-do´sis)
1. the accumulation of acid and hydrogen ions or depletion of the alkaline reserve (bicarbonate content) in the blood and body tissues, decreasing the pH.
2. a pathologic condition resulting from this process. Cf. alkalosis. acidot´ic
If you are seeing the highest/darkest purple reading on a ketostix, that is not good. That should be reviewed by a treating specialist whether or not to be that high is ok.0 -
This is rather ironic - Im working on medical claims right now for our Endocrinology Dept and have to report these readings on the claim... ****whoodathunk0
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Why does low carb have hard limits, like 50g or 20g carbs, rather than a percentage of calorie intake or a limit relative to the person's mass?
The 50g limit is made up.
The 20g limit is from the induction phase of Atkins ~ which in itself was never intended to be a long term diet.
My advice to the OP is to up your carbs to about the 100g level and see how you go from there. You might want to raise or lower them as you see fit depending on results.0 -
It is not necessary to do low carb for maximum fat loss, if you're eating healthy carbs (veggies, fruits, beans, nuts, and seeds). If you're getting your carbs from processed and refined foods, then it is a problem. I eat about 250g of carbs each day, and am losing about 3 lbs/week, so carbs themselves are not a problem.
If you're cutting out refined carbs, you probably are going through withdrawal, and you will feel sluggish for a couple days.
Do be aware that if you're not eating your veggies and fruits, you're missing out on a lot of micronutrients.0 -
Just need to put in the obligatory, "Most people don't need to drastically cut carbs to lose weight."
Lowering carbohydrate intake in general is helpful for people at a calorie deficit because 300 calories of chicken is a lot more filling than 300 calories of bread and pasta.
Also, there are a number of medical conditions that cause weight gain that respond well to a low-carb diet. These include diabetes, hypothyroidism, PCOS, and others.
^ Agreed.Furthermore, if you want a visible six-pack, you need to get rid of carbs, which is why professional models and bodybuilders only have six-pack at photoshoot and competition time.
They might reduce CHO pre-comp, but plenty of people have abs year round, even with high CHO. It is not necessary to get rid of carbs to get lean.0 -
Do be aware that if you're not eating your veggies and fruits, you're missing out on a lot of micronutrients.
That's a very important point and one which is frequently overlooked.
Hardcore keto diets can result in a shortage of critical minerals like potassium and magnesium, whilst the lack of carbs leads to excretion of sodium and potassium at the same time.
Keto diets are meant to do done ideally under medical supervision, not from some poorly cobbled together plan lifted from an internet site. The side effects can range from minor to horrible and without being alarmist can lead to hypotension, arrhythmias and, well, popping your cloggs...
Please, if you want to do it then fine. Just do some research with an open mind and keep a close check on your health.0 -
Furthermore, if you want a visible six-pack, you need to get rid of carbs, which is why professional models and bodybuilders only have six-pack at photoshoot and competition time.
Could not be further from the truth. People tend to cut down carbs before a competition just as a final touch and to avoid some water retention. The lower BF% you have, the MORE carbs you can eat without gaining fat. Many people have visible abs year-round while eating plenty of carbs0 -
I have no plans to ever try low carb, but my high carb diet(200g/day), plus regular exercise, is definitely HIGH energy! I am approaching forty but feel like a kid again.0
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Who told you to be at 50g?
I heard it in a podcast. They said 50g was best for maximum fat loss
It's pure B.S. I am eating 4 times that number with great success.0 -
Thanks everyone for your input. You gave me a lot to think about. I just got my day started and weighed myself and came in 1.4 pounds down...since Wednesday... so I guess something is working right. Oh.. and I had no problem getting my butt off the couch this morning! Have a beautiful Monday MFP!!!0
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Thanks everyone for your input. You gave me a lot to think about. I just got my day started and weighed myself and came in 1.4 pounds down...since Wednesday... so I guess something is working right. Oh.. and I had no problem getting my butt off the couch this morning! Have a beautiful Monday MFP!!!
You too! I wouldn't worry too much so long as you are burning more calories than you are taking in - AND provided that you feel good. Stick it what is working and let the podcasters blow their hot air!
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I aim for about 70-100g carb on a 1200-1400 calorie diet, so around 25%-30%. Because I'm not aiming for keto, I'm not super strict with it. I appreciate the appetite control from this type of diet, but I do keep the carbs high enough to avoid any sort of carb flu.0
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For 5 days now I've been very mindful of how many carbs I am eating. MFP puts my limit at 260g a day. I heard recently that I should be at 50 a day for fat loss. so 5 days now, working on the 50g of carbs a day and today I've just had no energy. I am usually full of energy and ready to tackle my day, but this morning I didn't want to get off the couch. I finally did but spent the day sluggish. Does this have anything to do with the carb decrease and if so will it subside after my body adjusts? Thanks everyone for your advice!
There is a lot of opinion on how many carbs you should eat. I'm a fan of low carb, or at least restricted carbs when on a fat cut.
One of the temporary side effects of goign low carb is withdraw. Once I was over that, my energy has been boundless. I no longer feel the need to nap. I have very good sustained energy all day until bed time, and I go to sleep much much easier now. I also sleep better and wake up easier.
I am a diabetic. I was a little concerned about going low carb as my body was pretty addicted to them and I wasn't sure how I would react from them missing from my diet. Let me tell ya, the first two weeks was pretty bad in the tiredness department. After the two weeks was over, I felt/feel amazing. I have way more energy than I used to have PLUS my cravings for carbs and sugar has been dramatically reduced. *YAY!*
My diary is open, you can see for yourself how many carbs a day I average. Some days are more than others...etc; but it all equals out.
*Edited* to say, this past week or so has been PMS week, so my carbs are higher than normal. And...I would like to reduce my carb intake as I go continue in this process. That is all.0 -
For best fat loss, I'd say find a macro ratio that works for you - if you have no energy, 50g of carbs isn't working for you - unless you feel you can slog it out, be miserable and stick to it.
Mine is set to 35/35/30, for example, this is what works for me, so I stick to it. MFP is something like 55/25/20 (i think) and this will work for other people.
Feeling rubbish is no fun - i'd have more carbs
Oh, if you are sticking to the low-carb, have you looked into the supplements you should be taking (magnesium, potassium, calcium, sodium, multi vit/mineral off the top of my head)?0 -
ketosis /ke·to·sis/ (ke-to´sis) accumulation of excessive amounts of ketone bodies in body tissues and fluids, occurring when fatty acids are incompletely metabolized.ketot´ic
ketoacidosis /ke·to·ac·i·do·sis/ (ke″to-as″ĭ-do´sis) acidosis accompanied by the accumulation of ketone bodies in the body tissues and fluids
If you are seeing the highest/darkest purple reading on a ketostix, that is not good. That should be reviewed by a treating specialist whether or not to be that high is ok.
Purple on the sticks is actually quite normal in strong ketosis, and doesn't always indicate a problem. I've seen purple ketones more times than I can count, with no ketoacidosis which a serious medical condition that requires professional emergency care to clear up.
Ketoacidosis is usually related to type 1 diabetes who do NOT produce any insulin internally, and that only happens if they go off insulin for a few DAYS, or are so sick that their insulin needs skyrocket but are unable to digest any carbs, requiring a dextrose IV plus lots of insulin. I know lots of parents whose children went into DKA and my soon was the verge. You can't miss it, because DKA looks like wearing death as a mask.
If you are type 2 diabetic, there is little chance you can get here, since you still produce insulin internally.0
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