Will dropping to 150 net carbs a day help with fat loss?

RingSize8
RingSize8 Posts: 175 Member
in Food and Nutrition
Advice needed. I restarted MFP seriously about a month ago. I have eaten within my calories (which are kinda high, set to lose .5lbs a week, 2030 calories) every day, I started working out, I cut out fast food, diet soda, and I just generally eat pretty healthy. The first few weeks, before I started exercising, I lost like 11 pounds. ...but then once I started working out, I stopped losing. I even gained. I was told that the exercises I was doing were causing water retention, and I was gaining muscle faster than I was losing fat. I run, lift, walk, box, and use an elliptical. Now, let me also state that even though the scale isn't my friend, I am getting in better shape for sure. I'm in better shape now (I think) than when I was 20lbs lighter about a year ago. That being said, I want to be losing fat, not just gaining muscle. I've done some research and it seems like going low(ish) carbs might help. I've done the full on low carb thing before, and it wasn't sustainable for me, even though it did show me some results. I'm trying to be patient and let my body adjust to the new exercise routine, etc, but I'm working really hard, and I want it to show. I was thinking 150 net carbs a day (I eat A LOT of fiber). Any thoughts on this would be appreciated!
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Replies

  • missff
    missff Posts: 56 Member
    Interesting post!
  • RingSize8
    RingSize8 Posts: 175 Member
    Thanks for the info Jenna - that's really helpful.
  • pink_ribbon_1
    pink_ribbon_1 Posts: 46 Member
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT


    I usually have mine from 70 -100g a day and slowly losing

    Probably a silly question, but are the carb totals suggested above _excluding_ fiber (so, net carbs) or _including_ fiber?

    Thank you - this is interesting stuff.
  • jennaworksout
    jennaworksout Posts: 1,739 Member
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT


    I usually have mine from 70 -100g a day and slowly losing

    Probably a silly question, but are the carb totals suggested above _excluding_ fiber (so, net carbs) or _including_ fiber?

    Thank you - this is interesting stuff.

    no not excluding fibre, all carbs from everything :)
  • pink_ribbon_1
    pink_ribbon_1 Posts: 46 Member
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT


    I usually have mine from 70 -100g a day and slowly losing

    Probably a silly question, but are the carb totals suggested above _excluding_ fiber (so, net carbs) or _including_ fiber?

    Thank you - this is interesting stuff.

    no not excluding fibre, all carbs from everything :)

    Thank you for the quick response! Good to know!
  • jcasebolt84
    jcasebolt84 Posts: 22 Member
    Decreasing your calories is what will make you lose weight; those calories can be from protein, fat, or carbs. However, proteins and fats are essential to survival so you do not want to cut those too much. Shoot for about .8 grams of protein and .3-.4 grams of fat for every pound of lean body weight....then just fill the rest in with carbs. When you need to drop some more calories you can just drop your carbs a little bit while leaving need fats and proteins as high as possible.
  • happy_travels
    happy_travels Posts: 51 Member
    I can't even imagine what eating 300g of carbs a day would be like. When left to my own devices I average 150. But 300?
  • onyxgirl17
    onyxgirl17 Posts: 1,722 Member
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT



    bullcrap. I eat 150-200 a day and have lost 30+ pounds.
  • amanda6393
    amanda6393 Posts: 176 Member
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT



    bullcrap. I eat 150-200 a day and have lost 30+ pounds.

    Depends on how active you are as well, and how insulin sensitive your body is. A lot of variables but a general guideline for the general population.
  • Twinsmama75
    Twinsmama75 Posts: 76 Member
    Interesting stuff!
  • patentguru
    patentguru Posts: 312 Member
    I generally like this with a caveat. If you do long distance cardio- biking or cardio for more than an hour- then you need more sugar (glucose) during the cardio. I found 100 grams of carbs during days of lower cardio work for me. However, on long cardio days, my eat about 100 plus the carbs during the cardio.
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT


    I usually have mine from 70 -100g a day and slowly losing
  • Twinsmama75
    Twinsmama75 Posts: 76 Member
    MFP has my carbs set at 228!?! I've not had any problem hitting that number either :grumble:

    I don't even know where to start on cutting down to 100 carbs a day. I'm already over that & I haven't even had dinner. No wonder I don't lose weight :huh:

    *depressed now*
  • daterminedfatburnerX
    daterminedfatburnerX Posts: 346 Member
    i see that i dont have to explain anything since its already done :D
  • WBB55
    WBB55 Posts: 4,131 Member
    MFP has my carbs set at 228!?! I've not had any problem hitting that number either :grumble:

    I don't even know where to start on cutting down to 100 carbs a day. I'm already over that & I haven't even had dinner. No wonder I don't lose weight :huh:

    *depressed now*

    if your carb calories are coming from whole foods and whole grains, then you might not have the same kind of trouble losing weight as you might from simple carbs and sugars.
  • DjangoAndDeadlifts
    DjangoAndDeadlifts Posts: 36 Member
    Eating low carb may help with satiety, as well as improve fasting plasma glucose and insulin levels, cholesterol levels, blood triglycerides, preserve muscle mass during weight loss, and other health markers.

    But calorie for calorie weight loss, it won't have an appreciable affect.

    http://examine.com/faq/are-there-health-benefits-of-a-low-carb-diet.html
  • corneredbycorn
    corneredbycorn Posts: 267 Member
    MFP has my carbs set at 228!?! I've not had any problem hitting that number either :grumble:

    I don't even know where to start on cutting down to 100 carbs a day. I'm already over that & I haven't even had dinner. No wonder I don't lose weight :huh:

    *depressed now*

    If you want, feel free to add me to take a peek at my diary. I have my carbs set to 94g and since I started tracking again a couple of weeks ago, I've only gone over that once. I still eat veggies, fruit, dairy, and grains on occasion.
  • Acg67
    Acg67 Posts: 12,142 Member
    Advice needed. I restarted MFP seriously about a month ago. I have eaten within my calories (which are kinda high, set to lose .5lbs a week, 2030 calories) every day, I started working out, I cut out fast food, diet soda, and I just generally eat pretty healthy. The first few weeks, before I started exercising, I lost like 11 pounds. ...but then once I started working out, I stopped losing. I even gained. I was told that the exercises I was doing were causing water retention, and I was gaining muscle faster than I was losing fat. I run, lift, walk, box, and use an elliptical. Now, let me also state that even though the scale isn't my friend, I am getting in better shape for sure. I'm in better shape now (I think) than when I was 20lbs lighter about a year ago. That being said, I want to be losing fat, not just gaining muscle. I've done some research and it seems like going low(ish) carbs might help. I've done the full on low carb thing before, and it wasn't sustainable for me, even though it did show me some results. I'm trying to be patient and let my body adjust to the new exercise routine, etc, but I'm working really hard, and I want it to show. I was thinking 150 net carbs a day (I eat A LOT of fiber). Any thoughts on this would be appreciated!

    Holding protein and calories constant, the answer is no. Don't listen to the nonsense from Mark's Daily Apple
  • Shadowknight137
    Shadowknight137 Posts: 1,243 Member
    I love Mark Sisson (nohomo). He's a great guy.

    Bt his carb curve is crap. Unless you're diabetic, carbs are fine, so long as you can fit it into your calories for the day after ensuring you've got enough protein and fat.

    Unless 150g is over your caloric intake after fat and protein has been met, no, lowering carbs will or benefit you whatsoever in fat
    loss.
  • 00sarah
    00sarah Posts: 621 Member
    Advice needed. I restarted MFP seriously about a month ago. I have eaten within my calories (which are kinda high, set to lose .5lbs a week, 2030 calories) every day, I started working out, I cut out fast food, diet soda, and I just generally eat pretty healthy. The first few weeks, before I started exercising, I lost like 11 pounds. ...but then once I started working out, I stopped losing. I even gained. I was told that the exercises I was doing were causing water retention, and I was gaining muscle faster than I was losing fat. I run, lift, walk, box, and use an elliptical. Now, let me also state that even though the scale isn't my friend, I am getting in better shape for sure. I'm in better shape now (I think) than when I was 20lbs lighter about a year ago. That being said, I want to be losing fat, not just gaining muscle. I've done some research and it seems like going low(ish) carbs might help. I've done the full on low carb thing before, and it wasn't sustainable for me, even though it did show me some results. I'm trying to be patient and let my body adjust to the new exercise routine, etc, but I'm working really hard, and I want it to show. I was thinking 150 net carbs a day (I eat A LOT of fiber). Any thoughts on this would be appreciated!

    Holding protein and calories constant, the answer is no. Don't listen to the nonsense from Mark's Daily Apple

    Why? Honest question! Just reading the thread and am curious
  • Acg67
    Acg67 Posts: 12,142 Member
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT


    I usually have mine from 70 -100g a day and slowly losing

    Are you also going no to low protein to really minimize insulin production?
  • spamantha57
    spamantha57 Posts: 674 Member
    I'm usually 150 carbs a day, & I'm only 5'2" & losing weight. I eat freaking fabulously. I couldn't imagine & wouldn't want to only have 50 carbs. What the heck would be the point of that??? If you're having good carbs from good sources, I don't see a problem at all.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Low carb or low net carb will just help with eliminating weight water. But in the end, to lose a pound of fat you need to eat 3500 calories regardless of what macro it is.
  • meghanner
    meghanner Posts: 180 Member
    If you want to optimize body composition, I agree with some of the above posters, eat primal, drop your carbs to 50 or less TOTAL. Eat more healthy fat from coconut oil, avocados and grassfed meats. The weight will fall off and you'll be happy and satiated.
  • meghanner
    meghanner Posts: 180 Member
    Low carb or low net carb will just help with eliminating weight water. But in the end, to lose a pound of fat you need to eat 3500 calories regardless of what macro it is.

    I totally disagree. The body isn't as simple as calories in- calories out. It is all about what our bodies do with our calories and involves a complex balance within our hormonal systems. In order to efficiently lose, gain or maintain weight hormones need to be balanced.... Insulin, thyroid, lepitin, neuro-peptide y to name a few.
  • patentguru
    patentguru Posts: 312 Member
    Low carb or low net carb will just help with eliminating weight water. But in the end, to lose a pound of fat you need to eat 3500 calories regardless of what macro it is.

    I totally disagree. The body isn't as simple as calories in- calories out. It is all about what our bodies do with our calories and involves a complex balance within our hormonal systems. In order to efficiently lose, gain or maintain weight hormones need to be balanced.... Insulin, thyroid, lepitin, neuro-peptide y to name a few.

    This.
  • plaz58
    plaz58 Posts: 17 Member
    Try Belly Fat Cure - I finally lost the fat around my belly. Keep carbs to around 120 grams per day and sugar to 15 grams per day. Have been doing this since August 2011 and have kept off 35 lbs and dropped 2 pant sizes. I agree - not all calories are created equal!
  • marhattap
    marhattap Posts: 149 Member
    Bump I love your facts!!
    AS PER MARKS DAILY APPLE ( PAleo site.... I assume this would have somewhat same guidelines for a SAD diet) not sure...


    ■0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
    ■50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
    ■100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
    ■150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
    ■300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.


    Read more: http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#ixzz2KF9TmtUT


    I usually have mine from 70 -100g a day and slowly losing
  • vytamindi
    vytamindi Posts: 845 Member
    Low carb or low net carb will just help with eliminating weight water. But in the end, to lose a pound of fat you need to eat 3500 calories regardless of what macro it is.

    I totally disagree. The body isn't as simple as calories in- calories out. It is all about what our bodies do with our calories and involves a complex balance within our hormonal systems. In order to efficiently lose, gain or maintain weight hormones need to be balanced.... Insulin, thyroid, lepitin, neuro-peptide y to name a few.

    Exactly.
  • Lyndseed
    Lyndseed Posts: 79 Member
    I personally have had a lot of success sticking to @ 80 grams of carbs a day... when I upped my fat and protein intake and cut out most refined sugars last summer I felt happier, had more energy, and less hungry. I'm pretty much following the guidelines on mark's daily apple. I also had success simply cutting calories (from feb. -june 2012), but I felt tired sometimes, and would get shaky hungry if I didn't have a snack/meal every few hours. I can only say they change has been fantastic for me.

    edited to add: as far as fat loss, I didn't test with calipers until november of last year (28% bf), and I tested again in January (22%), I lost 12 lbs during that time, and figured out that about 11 of those 12 were fat. I'm not doing any real lifting, just zumba (because it's fun!) and some basic at home stuff: squats/pushups/crunches. hope that helps!
  • Judas_Queen
    Judas_Queen Posts: 251 Member
    bump for later

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