Anyone use low carb for less weight/fat loss (e.g. 10 lbs)?
Toumani
Posts: 78 Member
Hi everyone,
first off I'm so impressed with all of the members in this group and their incredible weight loss stories! Their stories also tie into my question as most people here are losing 20-30 lbs at a time...
I've only got 3kg (6.6 lbs) to lose, ideally 10 lbs if I really want to be back at my pre-pregnancy weight.
Does anyone here have experience with low carb being effective when you are nearing your goal weight? I've tried regular low cal now for several months (with moderate cardio and light strength training) but the fat is simply not budging.
I'm 5'3'' and 38, and 123-125 lbs has been my constant weight for years before my twins (who are nearing 2 already!). I was never a dieter and just a moderate exerciser (swimmer), so I never really had weight issues.
Here's some info as to what I've been doing for the past week:
1,300 calories/day
Carbs 81 g
Fat 51 g
Protein 130 g
Is this a good way to start off?
Any tips from you would be of great help, thanks!
first off I'm so impressed with all of the members in this group and their incredible weight loss stories! Their stories also tie into my question as most people here are losing 20-30 lbs at a time...
I've only got 3kg (6.6 lbs) to lose, ideally 10 lbs if I really want to be back at my pre-pregnancy weight.
Does anyone here have experience with low carb being effective when you are nearing your goal weight? I've tried regular low cal now for several months (with moderate cardio and light strength training) but the fat is simply not budging.
I'm 5'3'' and 38, and 123-125 lbs has been my constant weight for years before my twins (who are nearing 2 already!). I was never a dieter and just a moderate exerciser (swimmer), so I never really had weight issues.
Here's some info as to what I've been doing for the past week:
1,300 calories/day
Carbs 81 g
Fat 51 g
Protein 130 g
Is this a good way to start off?
Any tips from you would be of great help, thanks!
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Replies
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I'm not sure how your body works, but I know that "I" would actually gain weight at 80 carbs a day. Perhaps it's time to do the Adkins thing and test your body to see what ITS basic requirements are.
Back in the day, when I was never fat (under 50), when I wanted to lose 5-10 pounds, I simply dropped my carbs from the 25 that was natural for me to 16 or less. I saw the weight slide off in a couple of days. Of course, if you've been dieting for a while, everything changes.0 -
Thanks GoddessG.
Hm, yes, like I said, I was never really fat either, just felt out of shape at times, so I would simply pick up swimming several times a week, not looking at anything about carbs and the weight would come off.
I got those numbers from this site (http://www.freedieting.com/tools/nutrient_calculator.htm) and put in 1300 cals/day and chose "low carb" diet. This gave the 25 carb /40 protein/ 35 fat ratio, and spewed out the number 81g. Also I looked at Mark's Daily Apple in "Dial in Your Carb Count" (http://www.marksdailyapple.com/dial-in-your-carb-count/):
"50-100 grams per day: Steady, gradual weight loss. This is the sweet spot, in my opinion. You can still enjoy a wide variety of foods and lose weight slowly but surely."
But perhaps you're right, I should go for a more keto-type approach, maybe "slowly but surely" is not the right thing for that small amount of fat loss?0 -
"Slowly but surely" is the best way to lose weight when you don't have that much to lose.
The inability to lose weight, as long as you are eating an adequate amount of calories, for women can often be hormonal. Low carb can help get hormones under control. I would also recommend cutting way back or completely dairy products and eliminate soy. Dairy and soy affect your hormone balance. Soy is a vegetable estrogen.
Additionally, with only 6-10 lbs to lose, concentrate on fitness and building muscle. Muscle will burn fat. You might not see a change on the scale or the change may be very slow but your body fat will decrease as your muscle increases. Which is very nice for your shape.0 -
But perhaps you're right, I should go for a more keto-type approach, maybe "slowly but surely" is not the right thing for that small amount of fat loss?
Between glycogen and water retention from high carb eating, you could easily be holding onto 6 lbs of weight that simply will not go away from moderate exercise and calorie reduction. A combination of moderate exercise and nutritional ketosis should be able to do away with that fairly quickly. Your body will flush out the water that your kidneys are holding and burn up the glycogen.
One of the things to realize is that if you bring your carbs down to 30g per day, or less, you need fat in your diet to create energy. Your ratio should be something like fat/protein/carb = 60/30/10 .... fats will leave you satisfied and feeling full and provide energy since you will no longer have carbs to convert in to glucose.
See this article:
http://markmaunder.com/2012/07/22/the-basic-ketogenic-diet/
Also, read up on Gary Taubes work:
http://www.garytaubes.com/
As someone else suggested, perhaps you want to do a full on Atkins diet. The induction phase will be very likely to get that weight off.
Or you could try a Paleo induction, like Whole 30:
http://whole9life.com/2012/08/the-whole30-program/0 -
Thanks Eric for those links. Yes, I've basically have lived off a high-carb, low-fat diet for the most part of my life, but somehow this didn't really cause me to gain weight (guess it was the good ol' calories, calories out thing).
I noticed already, at around 40-60g of carbs a day, I'm passing a lot more water than I used to. But I think I will keep lowering it down till I get it down to a ketosis-inducing level. But I must say, it's so hard to find foods to satay under 40g a day! I will have a look at those link for meal plans.
Thanks again!0 -
Thanks Eric for those links. Yes, I've basically have lived off a high-carb, low-fat diet for the most part of my life, but somehow this didn't really cause me to gain weight (guess it was the good ol' calories, calories out thing).
I hope the links are helpful!
One of the things many low carb'ers AND carb in/carb out dieters always seem to neglect as they discuss this stuff is that every person's body and metabolism is different. So, I find it quite plausible that for most of your life you have been a normal healthy weight eating normally and with moderate exercise. I know people who stay skinny as a rail eating potatoes and cake to their heart's content. Then there's me ... I even look at a carb and I explode.
The point? adjust all of this for what works for your body and metabolism, don't listen to the religious fanatics who claim you MUST do it a very specific way. Only you know what is going on inside your body.0 -
I haven't been on MFP for months, but I thought I'd chime in with my two cents. Last year I spent about 6 months low carb and in ketosis, yet hardly ever brought my net below 35 or so. Most of the time I was between 40 and 50. I lost 28 lbs low carb. Fell off the wagon with a bite of Nutella smeared on a Hawaiian roll and a discouraging plateau, but that's another story. I've been back at it for a little under two weeks and my lowest net day was 39. The first week I didn't do too well and my NET carbs averaged 81. The last four days I've been between 39 and 54. I've been in ketosis consistently for at least the last two days (didn't bother to check before). My point is that not everyone needs to get down to Atkins type induction level in order to get into ketosis or lose weight. I lost consistently before (1.5 lb on average) and I'm losing now. Will I try to drop my carbs even lower? Maybe, but right now I don't see a pressing need to. If I do, I do. If I don't, I don't worry about it.
I'm 36, 5'2, 123 lbs.0 -
I don't know why my ticker says I want to lose 19 lbs! Gotta fix that. :blushing: Ideally, I want to be between 110-115 (small frame).0
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One of the things many low carb'ers AND carb in/carb out dieters always seem to neglect as they discuss this stuff is that every person's body and metabolism is different. So, I find it quite plausible that for most of your life you have been a normal healthy weight eating normally and with moderate exercise. I know people who stay skinny as a rail eating potatoes and cake to their heart's content. Then there's me ... I even look at a carb and I explode.
The point? adjust all of this for what works for your body and metabolism, don't listen to the religious fanatics who claim you MUST do it a very specific way. Only you know what is going on inside your body.
Yes, those links are great - I've got loads of info from them so far!
Yes, you're right. I obviously knew, not really consciously, what worked for me and my metabolism but that weight gain from pregnany and plus my age seemed to shift things a bit so that my regular routine isn't working anymore. Or at least not so that I can actually lose fat. I will play aorund with this and see if I can get back to maintenance again. Jesus, I miss bread and chocolate!!!!0 -
I haven't been on MFP for months, but I thought I'd chime in with my two cents. Last year I spent about 6 months low carb and in ketosis, yet hardly ever brought my net below 35 or so. Most of the time I was between 40 and 50. I lost 28 lbs low carb. Fell off the wagon with a bite of Nutella smeared on a Hawaiian roll and a discouraging plateau, but that's another story. I've been back at it for a little under two weeks and my lowest net day was 39. The first week I didn't do too well and my NET carbs averaged 81. The last four days I've been between 39 and 54. I've been in ketosis consistently for at least the last two days (didn't bother to check before). My point is that not everyone needs to get down to Atkins type induction level in order to get into ketosis or lose weight. I lost consistently before (1.5 lb on average) and I'm losing now. Will I try to drop my carbs even lower? Maybe, but right now I don't see a pressing need to. If I do, I do. If I don't, I don't worry about it.
I'm 36, 5'2, 123 lbs.
Huh, that's interesting. It shows how different the values can be to actually bring on ketosis depending on the person. I'm probaby not in ketosis but I am peeing like a racehorse! At least I know the carb cut is effective to a degree.
Just a side note - I really don't get how people can eat below 20g a day anyway - wtf do they eat? A half a cow plus a pound of butter? I think I would need a bit of practice to get to those levels to be honest. Speaking of nutella, I'll give it up for the time being - but a life without nutella ever ever ever again? I think it would be a pretty dull world....0 -
Just a side note - I really don't get how people can eat below 20g a day anyway - wtf do they eat? A half a cow plus a pound of butter?
My net carbs yesterday was 21g .... I am probably a bit extreme, but that's what it takes for me to effectively lose weight and achieve nutritional ketosis. I tried the traditional way, cut back calories based on a calorie in/calorie out approach (I used Weight Watcher's) and I lost 10 lbs, but I was starving ALL the time. I fell off the wagon and promptly ended up gaining back the 10 plus another 5. So, that's me. Here's an idea of what I eat on a regular basis
Breakfast
2 eggs
1.5 oz spiced ground beef
1 oz dry salami
1 cup spinach
1 oz coconut oil
16 oz PowerAde Zero
16 oz black coffee
Lunch
8 oz Beef Bourguignon
1/2 cup Brussels sprouts
1/2 cup beef broth
16 oz water
Dinner
Large Mediterranean salad (3 cups lettuce, 5 kalamata olives, med roma tomato, 1 oz chevre)
AvoTziki dressing (avocado, olive oil, cucumber, lemon juice)
8 oz grilled flank steak
16 oz water
1.5 oz vodka, 6 oz club soda, splash of lime juice
Another 32 oz of water spread throughout the day.
Feel free to friend me and/or check out my diary, etc.0 -
And last point, then I really have to get to work ... although it's boring today with the holiday and all.
When we eat 40 to 60 percent of our diet as carbs, that keeps our glucose relatively high and our body has to produce a fair amount of insulin to deal with the glucose. Over time we become insulin resistant, to a greater or lesser degree, when we have elevated insulin levels on a daily basis. When we notice that we can't stay trim with the same moderation of our eating and exercise as we used to be able to, this is almost certainly due to insulin resistance.0
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