please help? high fat/low carb or mod fat/low carb??
Options
Replies
-
My diary is open ( I believe) if you want to take a look. Usually when my carbs are at the higher end it's because I've had something that if i was being extra strict I wouldn't be having.
Todays TOTAL carbs was 48g. 16 of them was treating myself to an icecream mars.
This included:-
A big pile of salad leaves/baby spinach
A large chunk of cucumber
1/4 onion
1/4 red pepper
100g purple sprouting broccoli
100g asparagus
100g courgette/zucchini
Tomorrows menu already planned and has TOTAL carbs @ 50g. 21 of these are from a greek yoghurt and 1/2 pint of milk.
I've given up with NET carbs. I found out that UK labels list the fibre entirely seperate from carbs. On some labels this is obvious because the fibre number is higher than the carb number, not so obvious on other things.
But then some foods that I'll add from on here will have fibre included in the carb total. So unless I go through each of my foods and figure which has had fibre accounted for and which hasn't I decided I'm best just taking my Total carbs as my NET carbs.
I live in the US, so our labels shown carbs, then fiber, then sugar. I rarely ever will log something out of the database, unless it is fruit or veg that I know the amount of and find a match. I usually enter in everything I use to make sure of the accuracy (im a bit OCD lol) so I have built up my own database. I also cook alot so have lots of recipes entered in too.
The amount you had for the day, is what I could have in a meal or snack lol I am just not willing to give up my loads of veggies, that is why i don't want to go that low carb.. This has to be a lifestyle for me and when I restricted that low, it was harder to stick to. Not saying everyone else can't do it, but it just wasn't right for me. When I was super low and went into ketosis, I had no energy to work out, I was tired and kinda felt like crap. I don't feel that way anymore. I have energy, I rock out my workouts, so that is more of a benefit for me personally then the weight loss, so eating the higher amount is what I find works good, but again, I don't want to just be so willy nilly with the fat if my carbs aren't below 50. Because I am below 100 net usually, it is still high compared to alot of people that do low carb, so I just don't want to hinder my progress.
I am not afraid to eat fat by any means, but I didn't think it would be the same eat as much as you want unless you are way low carb0 -
I know what you mean and had/have similar concerns myself. I tried searching online and couldn't seem to find a definitive answer.
You would imagine any lowering of carbs (non veggie) would be a positive thing but I also have that concern of being stuck in the middle where the carbs maybe aren't low enough and therefore the extra fats to compensate are actually doing bad.0 -
I really just want to find out if it is ok to eat high amount of fat if you are not doing a super low carb diet. My body is not in ketosis, so I don't want to ruin my progress by eating to much fat for the amount of carbs I eat
This has already been answered in about three or more separate responses...0 -
Everyone is saying don't be afraid of fat, and healthy fat is fine, but my specific question is it fine in the same QUANTITY if you are not doing low low carb, that I haven't seen
I am not questioning eating fat, but I keep getting conflicting opinions that it is only ok if you are in ketosis to let your fat go that high, which I am not in ketosis, so I don't want to eat it and then worry because i have a large amount of fat consumed and also a higher amount of carbs.
If you have seen the answer to that can you point it out? Maybe I missed it.0 -
Everyone is saying don't be afraid of fat, and healthy fat is fine, but my specific question is it fine in the same QUANTITY if you are not doing low low carb, that I haven't seen
I am not questioning eating fat, but I keep getting conflicting opinions that it is only ok if you are in ketosis to let your fat go that high, which I am not in ketosis, so I don't want to eat it and then worry because i have a large amount of fat consumed and also a higher amount of carbs.
If you have seen the answer to that can you point it out? Maybe I missed it.
You were not clear enough earlier on what you were asking.. you hadnt asked for 'specific number'....
That can only be determined by what your treating physicians/specialist might consider, or....
Also, each person is different thus what works for one person, may be detrimental to another.
What do you have your macros set to?0 -
Everyone is saying don't be afraid of fat, and healthy fat is fine, but my specific question is it fine in the same QUANTITY if you are not doing low low carb, that I haven't seen
I am not questioning eating fat, but I keep getting conflicting opinions that it is only ok if you are in ketosis to let your fat go that high, which I am not in ketosis, so I don't want to eat it and then worry because i have a large amount of fat consumed and also a higher amount of carbs.
If you have seen the answer to that can you point it out? Maybe I missed it.
You were not clear enough earlier on what you were asking.. you hadnt asked for 'specific number'....
That can only be determined by what your treating physicians/specialist might consider, or....
Also, each person is different thus what works for one person, may be detrimental to another.
What do you have your macros set to?
My macros are set - (this is what another person told me to set them at, if it isn't right please let me know)
25% carbs (138G) - which I don't hit, it is usually around 120
35% protein (193g)
40% fat (98g)
There are some days, yes I will get around 50 or 60g carbs (total, not net), but that has only happened recently because I have been trying some low carb recipes. So when I go low my fat goes way above 98g, which I have expected, but there are times when I am alittle over 100 total but net below 100, and my fat is higher then it says it should be, that was why I was questioning if it is okay go above because I know low carb gets your body burning fat, but because I am still consuming around 100 carbs a day, I don't want to do more damage and eat too much fat to correspond with my carbs.
Should my macros be set up a bit better? I can probably even lower the percent on carbs because I rarely eat 138 grams, but then what do I change the other macros too? Even hitting almost 200 g of protein is hard, I can usually get around 150.
Do you suggest an update to my macros?0 -
Everyone is saying don't be afraid of fat, and healthy fat is fine, but my specific question is it fine in the same QUANTITY if you are not doing low low carb, that I haven't seen
I am not questioning eating fat, but I keep getting conflicting opinions that it is only ok if you are in ketosis to let your fat go that high, which I am not in ketosis, so I don't want to eat it and then worry because i have a large amount of fat consumed and also a higher amount of carbs.
If you have seen the answer to that can you point it out? Maybe I missed it.
You were not clear enough earlier on what you were asking.. you hadnt asked for 'specific number'....
That can only be determined by what your treating physicians/specialist might consider, or....
Also, each person is different thus what works for one person, may be detrimental to another.
What do you have your macros set to?
My macros are set - (this is what another person told me to set them at, if it isn't right please let me know)
25% carbs (138G) - which I don't hit, it is usually around 120
35% protein (193g)
40% fat (98g)
There are some days, yes I will get around 50 or 60g carbs (total, not net), but that has only happened recently because I have been trying some low carb recipes. So when I go low my fat goes way above 98g, which I have expected, but there are times when I am alittle over 100 total but net below 100, and my fat is higher then it says it should be, that was why I was questioning if it is okay go above because I know low carb gets your body burning fat, but because I am still consuming around 100 carbs a day, I don't want to do more damage and eat too much fat to correspond with my carbs.
Should my macros be set up a bit better? I can probably even lower the percent on carbs because I rarely eat 138 grams, but then what do I change the other macros too? Even hitting almost 200 g of protein is hard, I can usually get around 150.
Do you suggest an update to my macros?
How many calories have you set yourself up with on a daily basis?0 -
My calories are based off my BMR and TDEE so my range is 2000-2200, try to stay closer to 2000 or maybe a bit under.0
-
My calories are based off my BMR and TDEE so my range is 2000-2200, try to stay closer to 2000 or maybe a bit under.
It would help if you had one definitive number for calories...
I would suggest using the Scooby Calculator for an affirmative number. scoobysworkshop.com/calorie-calculator/
Plug in the information and it will give you your TDEE-15% (provided you decide to go with TDEE-15%)
Macros are better set if you have one affirmative caloric number0 -
I would say 2000, I PM'd Dan from the the road map thread about my numbers, and he told me to just stay around 2000, so I do my best to be around there, alittle over or under days here and there, but I would say that is my target.0
-
I would say 2000, I PM'd Dan from the the road map thread about my numbers, and he told me to just stay around 2000, so I do my best to be around there, alittle over or under days here and there, but I would say that is my target.
If you want to set your macros to a firm number, then it would be good to sit at a firm number for your calories while you are following Helloitsdan's suggestion. If he is considering 2000, then stick to that number. Remember - do not eat your exercise calories back while following that formula.
Based on your previous macro post, I would stick with that for right now.
Carbohydrates should be from fresh vegetables. If you look at fruits, aim for the low glycemic varieties that tend to fall in the berries category, also cherries as well. Dont go crazy on them even though they have a decent amount of fiber, they still have sugar...and some people may have a stall if they have alot of fruit.
Stay away from processed food, convenience food, etc. Keep everything fresh.
I dont know what your full intake is on average - your food diary is locked up tight.
Keep your macros set the way they are now but, remain consistent as possible. I would not vary your calories at all because your body is not going to properly adjust itself....
Every time you have an approximate 5lb loss, you may need to consider recalculating your caloric intake.
You need to remember this - and this goes for everyone regardless of food-choice lifestyle(s): you have to commit to your set parameters for at least 4-6 weeks for the body to adjust and acclimate to what your targets are. If you are stalled, you need to review those 4-6 week entries in your food diary to determine where you need to improve. Some people even wait a full two months to get a better picture, and then they go from there.
Keep it set at 2000 calories - dont vary it...0 -
BTW - Dan's recommendation IS the same as the website I recommended for BMR/TDEE/TDEE-15%.... I recommended it because it gives accurate data based on formulas that current day physicians/RD's use.0
-
My diary is only open to friends, but i eat pretty clean for the most part, dont really eat processed food and drink tons of water!! Lol thank you for all your input, i feel a lot better with how i have been doing now, ill just keep on going!! Thanks so much!0
-
I'm wondering if you need a reality check regarding your veggie portion sizes? You say you eat "A LOT" of veggies. Is there some reason why you aren't willing to cut back on those? Even though veggies are healthy, they are not carb-free and it's still easy to eat way too many of them. For example, we all know calcium is necessary to maintain good health, but if I told you I drink a gallon of milk a day because calcium is healthy for us, would that seem sensible? Just because a little calcium is good doesn't mean that a whole lot is better. The same can be said for veggies. Yes, we need veggies every day in a variety of colors, but we don't need pounds of them to get our daily nutrients. Anything more than our body needs is wasted or stored as fat..
If you eat reasonable amounts to meet your daily needs I don't think you'll be eating as many veggies as you might think you need. If you cut those back then the only way to get your calorie intake up to where you want it is to add more fat and/or protein.
My numbers are 60% fat, 30% protein, and 10% carbs. I've lost 60 lbs. and have excellent triglyceride and HDL stats. I try to eat a few portions of veggies each day and vary them among leafy greens, red tomatoes, purple eggplant, green or yellow squash, all colors of peppers, orange pumpkin, white cauliflower, etc. But I limit portions to about 3 cups of salad and 2 cups of cooked vaggies each day.
Years ago I went on the WW Core plan in which one was allowed to eat unlimited amounts of non-starchy veggies, but fat intake was limited to two tsp. of olive oil per day. I lost weight on that plan but I could not maintain the loss because the lack of fat in my diet made me hungry all the time. Low-carb has worked much better for me, but if you want to keep eating large amounts of veggies you might consider switching to the low-fat high-carb diet which some find successful. We are all made differently and what works for some does not work well for others. I think to lose weight most people have to choose one or the other - low-carb high fat, or high-carb low fat.
Good luck, and I hope you find what works best for you.0 -
<snip>I think to lose weight most people have to choose one or the other - low-carb high fat, or high-carb low fat. <snip>
Absolutely, if I am going to have a relatively high-carb day then I'll keep the fats low. Protein will remain fairly constant (and moderate).
I will base my diet around low-carb though as this means that I am not subject to cravings/mood swings and it avoids high blood sugar/insulin levels which is a good thing for health generally.
Regarding veggies, the leafy stuff almost isn't worth counting for me, as the starch content gets higher then it's more significant.
I was munching carrots yesterday just to get the carb content of my day up, I've been more active than normal lately and my body was telling me that my energy wasn't where it needed to be so I responded with some 'healthy' starch ... Seemed to work OK
0 -
It's the same for me, DeadVim. Low carb keeps my cravings in check, but it never occurred to me that on those rare days when I do go significantly over it would be a good idea to limit the fats. Duh, should have been obvious. Thanks for the tip.
When I first began Atkins induction I was astounded at how many carbs were in even small amounts of tomatoes, pumpkins, etc. As you say, most greens (except kale) are pretty insignificant, but some of the portion sizes on the higher-carb induction veggies are only 1/4 cup. I raise my own veggies and was used to serving up whatever the day's harvest happened to be without thinking about portion size. I soon discovered that the former bowl full of green beans on the table shrank to six pods on a plate in order to keep myself under my daily carb limit. I used to think I had to keep a freezer full of veggies to make it through the winter until fresh veggies came again. Now, as my DH says, "We've learned we don't have to eat nearly as much food as we thought we did." We cut the amount we plant significantly. I put up a few gallon bags of garden produce each summer and we have all we need through the winter, supplementing with salad greens from the store until the early salad garden produces again. We spend much less time growing and preparing food now, and more time taking walks or playing, or just resting our old bones. Not only are we healthier, but life is also easier and much simpler.0
