low or no carbs

Go no carb and die of constipation.

True statement. I did low carb (under 20 g a day) for two weeks about a month ago. I lost 8 lbs but gained 2 back so I quit. Basically, it was hell and it isn't worth it. Low cal is as good if not better for dropping lbs.

Depends on the person. I'm not sure why but I've been on diets from one end of the spectrum to the other and none of them, not low fat, not high fat, ever caused constipation.

And as long as you follow the plan they all work for weight/fat loss and going back to old habits will result in gaining the weight back. The plan you can stick with & that fits your lifestyle is going to be the one that gives the best results.

Completely and utterly unnecessary to cut out or even be on low carbs. You will not be able to maintain after cutting via low carb because you will damage your metabolism and a normal amount of food will seem like a surplus to your body.
You just need a calorie deficit whilst hitting minimum range on all your protein and fat and get the rest from carbs. also using a percentage of total cals to calculate is so out of date.
i dont like using anecdotal evidence but i have used every low carb, atkins keto rubbish for 10 years, The last 2 years iv done real research and learned how ridiculous some of this stuff was, and for anyone saying they've lost weight doing it.... yes but that is because you would of clearly been in a caloric deficit (real reason for any fat loss) i have just finished a cut where i ended up eating 180 protein/250 carbs/50 fat per day. a pretty low amount of calories for me 2170 but still a lot healthier iv seen and performance was maintained til the end where i was genuinely sub 9% body fat.
SAY YES TO CARBS

Completely and utterly unnecessary to cut out or even be on low carbs. You will not be able to maintain after cutting via low carb because you will damage your metabolism and a normal amount of food will seem like a surplus to your body.
You just need a calorie deficit whilst hitting minimum range on all your protein and fat and get the rest from carbs. also using a percentage of total cals to calculate is so out of date.
i dont like using anecdotal evidence but i have used every low carb, atkins keto rubbish for 10 years, The last 2 years iv done real research and learned how ridiculous some of this stuff was, and for anyone saying they've lost weight doing it.... yes but that is because you would of clearly been in a caloric deficit (real reason for any fat loss) i have just finished a cut where i ended up eating 180 protein/250 carbs/50 fat per day. a pretty low amount of calories for me 2170 but still a lot healthier iv seen and performance was maintained til the end where i was genuinely sub 9% body fat.
SAY YES TO CARBS

Could you plz be more specific to what kind of carbs it is you are consuming? I am very curious

Bad carbs are no good..But carbs from good sources = fuel for your body , protein for sustaining muscle mass ..., cut any excess sugars and alcohol as it is a high contributer to belly fat, make sure your fats are healthy fats, manage your macros ...

I agree with this.

IMO- Carbs are not the enemy, but you might want to cut out the starchy ones and keep to green leafy, non starchy vegetables and berries. Reduce processed foods and sugar. If you are doing a lot of cardio, have a starchy carb with breakfast, or the meal after your workout and have lots of veggies for the rest of the day. If you are close to your goal, keep a smaller cut from TDEE.

Eat protein at every meal, drink lots of water. Don't be hungry, protein and non starchy veggies and good fats, will keep you full. I eat approx equal percentages of carb, protein, fat over the week.

Include walking, some HIIT and overhead or shoulder presses into your workout and your waist will get smaller. At least, mine did.

Best wishes.

"No" carb is completely impossible unless you plan on eating no vegetables, ever. Which you should most certainly not do. That said, I low carb and I've found it keeps me more focused on my protein and getting the small amount of carbs I DO eat from veggies and low carb fruit, and since those things are naturally lower in calories than pasta, bread, etc, I consistently eat at a deficit. It's just an easier deficit management for me. I have no illusions about it being better for fat loss. My body just hates starch and it keeps life simple. Best of luck!

I have to keep the carbs to a dull roar too. If I have too many my blood sugars spike to scary levels. 200+ If I eat meat, mostly green veggies and berries I do well. Everyone is different. I'm much more carb sensitive than most. I've learned to live with it. It's not that much of a problem. I like meat and veggies.

Yep, it's not a "new" thing that some women's bodies can't handle carbs. I've also read a bit about being an endomorph body type, there's some good suggestions in that literature too.

This. Keto is a great sustainable option.

Keto is not sustainable and should not be done for more than a week, maybe two.

Keto is quite sustainable and is often used long term for epilepsy and insulin-resistant people. Ive been on it for much longer than two weeks and have found it more satisfying than plain low carb.

Keto is not sustainable for people without those medical issues. You should research more on how the body creates glucose on long term keto.

I have done research, thanks. It is sustainable.

Ha ha! Good luck with your journey!

You would not die without carbs.

There are things called Essential Fatty Acids and also Essential Amino Acids, but no such thing as essential carbs. If you don't eat carbs, your body can convert additional protein into what is required for your needs.

Personally, I still like to eat carbs in the form of vegetables and some fruits, but I stay away from the starchy ones. I'm not saying I can't have them, I just prefer not to.

As others have said, find an eating plan that you can stick with for the rest of your life. Incorporate some strength training, and keep active. Enjoy life!