The amount of carbs you should target is really individual. It depends on you, what you are comfortable with, and what your goals are. Depending on how many carbs you were typically consuming, <100 g per day is probably sufficient to help you drop weight. However, if your goal is ketosis, you will probably need to go lower. I don't think most people need to drop all the way down to "induction level" (<20 g / day), but if you want to insure that you'll get into ketosis then that is the usual recommendation. However, many people successfully enter and remain in ketosis at up to 50 g or higher. I started slowly by dropping all breads, rice and junk from my diet. That easily took me under 100. I lost weight steadily. When I got used to that, I dropped down to 30 or so and my losses continued. Now i only stay at that level for a week at a time here and there. I usually do that when I have a high carb intake (100) a couple of days. Sometimes I even go lower, but not usually and not lately. I usually have no problem staying in ketosis at around 50 g as long as I spread them out over the course of the day instead of eating majority of those grams in one sitting.

Gradual stages worked best for me. But that's me. I know I'm going to be low carb for life, so I wanted to figure out what I could live with. I don't think I would have had the willpower to stick it out had I dropped too low too fast. Plus, I think going in stages helped me with "withdrawal.". 50-100 g is reasonable and not too restrictive. That's where I am at right now. I try to stay as close to 50 as possible, but i dont get too upset as ling as i stay under 100. When i hit maintenance i plan to up my carbs to 100-120. Low carb diets aren't the same for everyone. I'm not on the Atkins plan. I'm terrible with sticking to plans. I just restrict my carbs. I do have food that isn't "low carb" on occaison, but I know the consequences so I don't indulge often. I would recommend that if you are just starting out to not indulge for a while. It can trigger massive cravings and sabotage your efforts and motivation.

Good luck!

It all depends on you, really. My friend does less than 100 net a day, and I try for less than 50 net a day... although I am noticing that when I go over 30 net, I seem to ride the ketosis line. So it's always different.

Being is ketosis is important to me because I know I am burning fat. However, for others they just want to lower carbs and cut out processed junk carbs. it all depends.

I went from carbing to less than 20 a day because it was just easier. When i did this, I allowed myself to eat as much low carb stuff as I wanted - and really really ate a lot of fat - and didn't count cals. It helped me thru the carb flu. Once you get over that hump, things get way way better. I did not "cheat" during that time and because of that - once I was done, I no longer craved carbs. The opposite in fact - I don't even get tempted by them anymore!

Please also note it's not about meat. Sure, you should get moderate protein - but it's about FAT. If you don't eat it, you won't lose and your body will get pretty angry when it has to deal with all the protein. Also, I have been able to eat way more calories - eat until satisfied - and still lose. I had over 2000 calories yesterday, 190 grams of fat, and 140 grams of protein. 20 net carbs. Felt great!!

Sodium is pretty important part of your diet. Eat it. Drink it in the form of broth or bullion. As you drop in to a ketosis diet or semi ketosis or whatever your body will lose a lot of water weight and a lack of sodium will result in headaches and such.... not fun....I second Marks daily apple. Lots of good posts and he does a great blog.

Thanks for all the advice everyone, I think I am going to try and cut my carbs some more this week, I have been between 50-100. And I have also noticed that eating all that protein does a number on your gut and your digestive system. So I am going to try and focus on lessing my calories, least less than 50, and adding more fat to my diet, which I dont think I should have a problem with, but shall keep posted, my official weight in will be thursday. So I will see how much weight I loss, also another question, how do you all control your sodium intake, my sodium is off the chain, and I know salt holds water????

#1 I use the phrase off the chain ALL THE TIME! Love it! i also say off the hinges and OOC (out of control). HAAA!

#2 - Eat as much sodium as you need. You need more when you're low carb. Unless you have problems with sodium, you don't need to monitor it. I get peeved when people tell me to put down my pickle - it's loaded with salt. I always let them know that if you don't have sodium problems, there's not need to monitor it. *sigh* If you feel bloated, cut it. if not, don't worry about it. it doesn't bloat me anymore.... but it used to. Maybe my body just uses it now?

Also if you go down to the bare minimum of food choices for a bit you are then "excited" to see stupid stuff like nuts and yogurt and berries. And then once you're a pro at eating stuff that is very low carb you can choose to eat a tortilla every so often or have cereal 3 days a week because you've got this whole thing down and under control.

Let me just say - if you have an addiction to carbs, don't replace the carby stuff with imitation low carb frankenfood. Otherwise you are never going to stop you want of it. I know that once I cut out Culver's Custard (among other bad for you items) I no longer even though of them. Let's put it this way - I know what it's like to crave something because I used to smoke. I was the same way with culver's Custard. No jokes. Now I would refuse it if it was put in front of me....

Ok ok I get what you both are saying, But i am not doing atkins by no means, just lowering my carbs. My problem areas was eating out and eating candy and cakes. So what you see on my food diary is actually great compared to what I usually eat. If my weight stalls or if I feel I am going to run and get a donut or whatever carb then I will go and do the induction phase. The reason I Kept cerea and flat out bread in my diet is because I am not that much of a creative person and I dont want to get tired of chumping on eggs and bacon everyday, and sometimes i am busy and dont have the time to cook,. I also eat my banana before or after my work out. I dont eat them just to eat them, I eat the post workout. Cause I do know that bananas has ALOT of sugar, but thanks for the tips, I am going to see what happens the next few weeks, and tweek it if need be, but I must say did Zumba tonight, didnt have the energy, had a protein drink before and I was able to do the whole class, and afterwards I felt great, so something must be working. But I do have another question What do you do about the constipation, how do you stay regular

I eat flaxseed, avocado, and almonds or pecans everyday. They have enough fiber to keep me perfectly regular. They are actually where I get most my fiber because in all actuality, veggies are NOT high in fiber - at least not high enough for me.

Also, I had huge problems working out with low carb at first. Then i realized I didn't have all that energy to bust out because I don't have a ton of sugar/glucose in my system to get rid of before I start getting into the "fat burning zone." I've noticed that with a tad less energy (it does come back for the most part after the first few weeks - which were HELL) I am getting a better workout. The muscles I am building actually show now. Kinda neat!

Avocados provide more potassium than a banana without the sugar. And as a bonus, they have magnesium, too! These are those electrolytes that people need after working out. I've also replaced getting my vitamin C from oranges since I found out that red and orange peppers have more vitamin c than an orange! Thought I'd throw that in there - cool stuff I've learned over the last few months of low carbing.

Good luck on your journey!

I think alot of low carbs are coming from the Primal and Paleo view which is essentially clean eating. All that processed stuff has stuff in it that can really hurt your diet so by fully doing the low carb you learn to actually live it and then it becomes a lifestyle change. Now I am not one to be giving advice cause I havent lost no weight but I fully subscribe to natural clean eating.



Good luck on your journey.

You can promote clean eating all you want - because I said so! LOL!!!!!!!!!!!! You are right hun - processed foods can in fact be a detriment.... in any health-related circumstance really.

I'm also trying to figure out a happy place for my body's ability to consume some carbs while still losing weight. I didn't see anyone suggest testing for ketones with test strips but that's what I'm doing so I can experiment with different amounts of carbs and then see what the results are on the test strips. Wal-Mart has them in their pharmacy diabetes section for less than $6 for 50 strips. I don't plan to test forever but now, while I'm in the learning mode, I think it helps to see what's going on. Good luck, and definitely add some low glycemic vegetables and fiber to that protein and fat.

You should be aware that the urine sticks are very unreliable indicators of being in ketosis.

Especially given that if you are efficiently burning ketones (as you will become more able to the longer you restrict the carbs) then you will see less in the urine.

So, you can be in deep ketosis and show nada on a stick.

For $6 it's a fun way of adding interest to toilet breaks but wouldn't rely on the results, for that a blood ketone monitor is best and those aren't cheap when you factor in the cost of the strips.

I'm also trying to figure out a happy place for my body's ability to consume some carbs while still losing weight. I didn't see anyone suggest testing for ketones with test strips but that's what I'm doing so I can experiment with different amounts of carbs and then see what the results are on the test strips. Wal-Mart has them in their pharmacy diabetes section for less than $6 for 50 strips. I don't plan to test forever but now, while I'm in the learning mode, I think it helps to see what's going on. Good luck, and definitely add some low glycemic vegetables and fiber to that protein and fat.

You should be aware that the urine sticks are very unreliable indicators of being in ketosis.

Especially given that if you are efficiently burning ketones (as you will become more able to the longer you restrict the carbs) then you will see less in the urine.

So, you can be in deep ketosis and show nada on a stick.

For $6 it's a fun way of adding interest to toilet breaks but wouldn't rely on the results, for that a blood ketone monitor is best and those aren't cheap when you factor in the cost of the strips.

In addition to Vim's response - ketostix are mentioned in several other threads/topics.. however, even the die-hard Atkins patient can even have difficulty hitting even the 15 mark if they are really good at consuming water. We have had plenty of patients at work who were clearly in ketosis (thanks to a blood draw result), but their urine did not go purple-crazy... so Vim is definitely correct - ketostix are not truly viable for the water-lovers (like me - 140oz daily average)...