Low carb diet versus Low calorie

I'm just a plain 'ol "math" sort of dieter. 3500 calories equals a pound. Eat 3500 calories less than you need to maintain your weight, and you will lose a pound. Eat 3500 calories more than you need to maintain your weight, you will gain a pound.
Simple.

I agree with this. do not belive in a low carb or low calorie diet. eat 500 less or exercise and burn that 500 you will lose a pound. Lose to much to fast and it will come back. My opinion though and I am no expert. But it works for me.

I'm a math dieter as well. Calories make sense to me. I've seen a lot of people in my family , including myself, lose weight with low carb diets, but it's not sustainable because you are starving your body. I lost 20 lbs on the Atkins, but I couldn't stick with it. Not only that, but you are fatigued all of the time because you are starving for energy. Being healthy is not just about losing weight. If you have no energy, it is difficult to exercise and live the rest of your life.

I've been hanging around a 1500 calorie diet. You can't go too low for calories, so that your metabolism won't slow down. I've found that as I curb my calories, my carbs naturally are also curbed. I view my calories as money, and I want to spend them on something what will get me the most nutrients. So, I don't want empty sugars, I want fibers and whole grains. The app for MFP on my phone has made it not quite so tedious to count calories. I've turned it into a game, actually.

so here's the deal with carbs. They aren't evil, and low carb shouldn't be a diet. There's nothing wrong with low carb as a nutrition plan IF and that's a big IF, you understand what you are doing, and why.

The reason why people cut out carbs and immediately lose weight is because the body, when deprived of carbs, switches from a carbohydrate primary metabolism to an amino acid conversion metabolism (using fat and protein as energy), this causes (for a multitude of bio-mechanical reasons) the body to lose a lot of water stored in it's muscles sites, thus the quick drop in lbs. It's not because you lost fat, or even muscle, it's because you lost water weight, which doesn't do much for you. This is also the reason that if you go off of a low carb diet, you immediately gain weight, the body will always go back to a carb burning metabolism if given the choice, and will "restock" those muscles sites with water (actually glycogen) as soon as you give it the chance, thus weight gained from it.

Study after study show that in the long term, eating low carb is no better for weight loss than eating a balanced diet with a calorie deficit. Some studies indicate that low carb is better for you, that's debate is still far from over, but the majority of researchers agree that the reason for this is because most people who eat low carb tend to eat more healthy meals just because there is less "junk food" out there that's low carb.

Bottom line is this, there are reasons to eat low carb or no carb, but weight loss shouldn't be one of them (IMHO), if you enjoy a low carb lifestyle, or have some medical reasoning to do so, then go for it, but before you do, do the research and speak to a dietitian about it, because it's not easy, and if done incorrectly, can be very unsafe. Otherwise, it's just as good a plan to go with a healthy, balanced diet with a moderate caloric deficit.

-Banks

Hi, as you appear to know what you are talking about when it comes down to carbs v protein, would you be so kind enough to answer this question for me please?
I used to attend Curves in Southampton England and after joining their nutrition classes, it was perceived, that because my weight loss was extremely sluggish, I would fair better on a high protein diet. This did prove to be the case, however, once I left and returned to normal healthy eating I put back 10 lbs of the 2 stone I had lost.
Now I am on Slimfast and back to sluggish weight loss again, so I have put myself on the following ratio of 45% protein, 30% carbs and 25% fat of my total daily calorie intake, which varies between 900/1200, do you rate this as a good formula?
Dieting has suddenly become a science, perhaps this way, it makes people money, my GP says exercise more and eat less!!
My sister-in-law lives in Maine, they're into RED SOX.

Hi, as you appear to know what you are talking about when it comes down to carbs v protein, would you be so kind enough to answer this question for me please?
I used to attend Curves in Southampton England and after joining their nutrition classes, it was perceived, that because my weight loss was extremely sluggish, I would fair better on a high protein diet. This did prove to be the case, however, once I left and returned to normal healthy eating I put back 10 lbs of the 2 stone I had lost.
Now I am on Slimfast and back to sluggish weight loss again, so I have put myself on the following ratio of 45% protein, 30% carbs and 25% fat of my total daily calorie intake, which varies between 900/1200, do you rate this as a good formula?
Dieting has suddenly become a science, perhaps this way, it makes people money, my GP says exercise more and eat less!!
My sister-in-law lives in Maine, they're into RED SOX.

I'll assume you are talking to me, because of the Red Sox thing. I'm not loving that ratio to tell the truth, but that being said, it's a very personal choice. Put it this way, as long as you get all your macro and micro nutrients, ratio is not as big of a deal as total calories. I'm also not a big fan of slim fast, it has a lot of sugar, and a lot of chemicals, not a proponent of chemicals as a replacement for flavor and/or preservation-color.

the fact that you're doing 900 to 1200 calories throws up some big red flags in my mind, but then again, I don't know you so won't make any immediate judgments on that particular bugaboo. Personally, I think you would be a prime candidate for a registered dietitian (or what ever is the equivalent in the UK).

Remember, "sluggish" weight loss isn't necessarily a bad thing. As long as you're going in the right direction, going slow doesn't hurt, and actually makes it easier to keep the weight off as your body isn't scrambling to adjust to new compositions all the time.

What do I feel are the keys to success?
1) tracking calories accurately, and being honest about serving sizes.
2) knowing how many calories you burn a day (with or without exercise).
3) keeping your deficit to a manageable level.
4) High Quality nutrition. I.E. fresh foods, fresh veggies, all your daily nutrients, plenty of calcium, and making sure the majority (80% to 90% ) of your carbohydrates are complex carbs (whole grains, fruits, veggies).

you do these four things, and I'm pretty sure your ratio will matter little (assuming you don't go extreme). That's the long and short of it. If you do this for 6 months and don't lose, then I would consult with a dietitian, because either there is something else medically going on, or you've made a wrong decision somewhere and don't know it (IMHO).

I'm 5'2.5" 105lbs. Anyone who looks at my diet would think I eat a low-carb diet, I guess it is, but I don't consider it to be. It's certainly not the low-carb diet where you eat bacon, sausage, and eggs everyday! My lunch and dinner are usually lean protein and vegetables. I eat maybe 1 fruit per day. I only eat slow digesting complex carbs for breakfast- oat meal or oat bran. I generally don't touch anything made with processed white flour (white bread, pasta, etc), it offers no nutritional value, it essentially breaks down into sugar, spikes blood sugar levels, and causes cravings for more of the same types of foods. I'm not super-strict and I do occasionally eat other treats, but this is generally what my diet looks like on a daily basis. I also watch my calories and exercise portion control.

A big part of successfully losing weight is learning about yourself, what triggers you to make poor food choices, how you respond to cravings, what foods make you feel full for long periods of time, what foods give you satisfaction, etc. Keep in mind sometimes the stuff you think you LOVE is also the stuff that makes you the most out of control with your eating. (I've pretty much given up white potatoes for this reason...potatoes used to be my absolute favorite food...but always caused extreme cravings for more and more carbs, it's just not worth it to me to go through that). Eventually you can come up with an eating strategy that works for you, it doesn't have to fall specifically into any of the popular diet labels like "low carb" or "low cal", why limit yourself? The whole process does take time and patience...but once you figure it out it will work for the rest of your life.

Fruit and vegitables are carbs too.

Are you going to quit eating those?

Low carbers eat a ton of vegetables if they are following it correctly. Fruits are more limited because of the sugar content.

I think a lot of the misconception of low carb is because they take the "detox" portion of Atkins and South Beach and equate that to the whole plan...............Phase 1 (Induction) of Atkins is only for 2 weeks..............then after that you start adding back in foods according to the carb ladder (which is built on the glycemic index).

For those people that are "eating clean", then you are already eating this way.

Someone please point out where this is the LEAST BIT UNHEALTHY??!!??!!

For those of you that think you give up fruit, dairy, whole grains, beans, and legumes on Atkins are sadly mis-informed and greatly mistaken...

By the time you reach Phase 3 (Pre-Maintenance) you are eating all foods, except for cakes, cookies, white bread - stuff that all of us agree is bad for us anyway.............

Carb Ladder:

This is the order of preference which Atkins recommends for adding carbohydrate food back into the diet during the Ongoing Weight Loss Phase (OWL). They are roughly ordered as to how glycemic they are:

1.More salad and other vegetables
2.Fresh cheeses (as well as more aged cheese)
3.Nuts and Seeds
4.Berries, then melons
5.Dry wine (and other spirits low in carbs)
6.Legumes
7.Other Fruits
8.Starchy vegetables
9.Whole grains

Here is a summary of Phase 2 on Atkins:

Carbohydrates are slowly and carefully added to the diet. The main reason foods are added carefully and slowly is to help identify food allergies or intolerances that many of us didn't know we even had....... Weight loss slows to a recommended 1-2 pounds per week. Dieters figure out how much carbohydrate they can eat and still lose weight. This point is called their Critical Carbohydrate Level for Losing (CCLL).

What You Eat:

Each week, dieters raise their carb level by 5 grams per day until the appropriate level is reached. Since more carbohydrate will be progressively added to the diet during this phase, Atkins recommends it be done in a priority order he calls the “Carbohydrate Ladder”, where more vegetables are the first foods to be added, and whole grains the last. Atkins provides lists of foods in 5 grams increments to help dieters figure out their daily menus.

Length of Phase:

Phase Two is continued until the dieter is 5-10 pounds from their goal weight.

Goals of OWL:
1) To determine the Critical Carbohydrate Level for Losing (CCLL).
2) To expand food choices, and learn to make wise ones.
3) To continue weight loss at a safe rate.
4) To continue to eat at a carb level low enough to limit cravings and appetite.

By cutting out carbs you are cutting out a part of your diet and thus automatically cut out calories. The same thing would happen if you cut out protein or cut out fat. The best way to do it is to have your carbs and eat them, but along with other food groups

People eating low carb diets will generally loose more to begin with as carbs are the bodies favoured source of fuel and so they will begin to burn their bodies stores of carbs, which are stored in solutions of water and more easily accessed by the body than fat. So they can kid themselves when the scales go down, but the fat will still be there

Besides, some low carb diets, such as atkins, are totally counter productive and you have to keep consuming viatmins to help your bodys upkeep. Since when was a fried egg a healthier weight loss food than a carbolicious apple?

Also expect to feel more drained and tired. Carbs are much better fuel in general.

Lower your calories, yes, of course, it is calories that keep your body weight up, not carbs. You will feel much better for having your carbs though, both in terms of eating what you love and in terms of energy levels

By cutting out carbs you are cutting out a part of your diet and thus automatically cut out calories. The same thing would happen if you cut out protein or cut out fat. The best way to do it is to have your carbs and eat them, but along with other food groups

People eating low carb diets will generally loose more to begin with as carbs are the bodies favoured source of fuel and so they will begin to burn their bodies stores of carbs, which are stored in solutions of water and more easily accessed by the body than fat. So they can kid themselves when the scales go down, but the fat will still be there

Besides, some low carb diets, such as atkins, are totally counter productive and you have to keep consuming viatmins to help your bodys upkeep. Since when was a fried egg a healthier weight loss food than a carbolicious apple?

Also expect to feel more drained and tired. Carbs are much better fuel in general.

Lower your calories, yes, of course, it is calories that keep your body weight up, not carbs. You will feel much better for having your carbs though, both in terms of eating what you love and in terms of energy levels

Do you speak from any personal experience at all? Because if you ask a lot of low carb members on here, almost ALL of us will say that we have more energy than we ever thought possible!

Clearly you didn't read what lioness had to say about how Atkins works-you don't eat fried eggs, bacon and sausage every day. You also do add fruit back into the eating plan. I fuel my body on protein, fiber and good, healthy sources of carbs.

And the scale has gone down down DOWN...and what fat? I definitely don't see any fat hanging around on my body from eating a low carb diet. :flowerforyou:

Thanks Lioness, I'm glad to see some good stuff about atkins for once lol. I've always done better on low carb than anything else. I think it works for me because of sugar, and doing low-carb you cut out a lot of sugar. I have diabeties in my family (which I'm lucky I don't have), so when I gained almost 100lbs after high school, I figured being that overweight, plus having it in my genes couldn't be good. I've actually took receipes from my family members w/ diabeties and used it towards my low-carb meals because most of them end up being low-carb lol. I definetly have to say, I think it all depends on the person though. My friend did low-carb with me for a while, and was actually gaining weight on it, while I was losing. As you can guess...after about a month, she was not going to stick with it...and I don't blame her. So she switched to eating all low-fat & low-calorie and has lost weight really well on that.

So honestly, I think if low-carb doesn't seem like a good idea (since you like your carbs! lol), I would try low-calorie first. It might work out for you. But if you don't feel like its helping, then you can always try low-carb. But definetly give it a while before you give up on the idea. lol Good luck!

Haha while the idea's sound, I'd have to start my day by giving BACK carbs if I cut out 3500, my total is nowhere near that LOL

Here's a basic easy plan. Google BMR (not to be confused with BMI) and calculate your base metabolic rate, that's how much your body burns while at rest. Then add in how much you burn working out in a day. Those added together is your total daily burn.

Take 15-20% of that, subtract it from the total, and that is how many calories you should aim for to LOSE weight. Once you've hit your ideal weight, pull back from the 15-20%, closer to the total burn number, and you'll stabilize.

As for carbs, no matter WHAT you do, try to stick to healthy complex carbs, such as sweet potatoes, brown rice, etc....there are certain diets like the Primal Blueprint that call for upping healthy fats and lowering carbs, and they work really well, but it's not required, it's totally up to you. Sticking to healthy complex carbs is the most important thing.

By cutting out carbs you are cutting out a part of your diet and thus automatically cut out calories. The same thing would happen if you cut out protein or cut out fat. The best way to do it is to have your carbs and eat them, but along with other food groups

People eating low carb diets will generally loose more to begin with as carbs are the bodies favoured source of fuel and so they will begin to burn their bodies stores of carbs, which are stored in solutions of water and more easily accessed by the body than fat. So they can kid themselves when the scales go down, but the fat will still be there

Besides, some low carb diets, such as atkins, are totally counter productive and you have to keep consuming viatmins to help your bodys upkeep. Since when was a fried egg a healthier weight loss food than a carbolicious apple?

Also expect to feel more drained and tired. Carbs are much better fuel in general.

Lower your calories, yes, of course, it is calories that keep your body weight up, not carbs. You will feel much better for having your carbs though, both in terms of eating what you love and in terms of energy levels

Do you speak from any personal experience at all? Because if you ask a lot of low carb members on here, almost ALL of us will say that we have more energy than we ever thought possible!

Clearly you didn't read what lioness had to say about how Atkins works-you don't eat fried eggs, bacon and sausage every day. You also do add fruit back into the eating plan. I fuel my body on protein, fiber and good, healthy sources of carbs.

And the scale has gone down down DOWN...and what fat? I definitely don't see any fat hanging around on my body from eating a low carb diet. :flowerforyou:

I have found no matter what we post it falls on deaf ears and blind eyes.

And I am supposing we had like 100 pounds of water weight to lose also........... :laugh: :laugh:

Yep, the 71 pounds I've lost is ALL water weight. :laugh:
Seriously though, I have done nothing but consistently go down with every monthly weigh in, yeah I lost weight fast at first, but I think that's almost universally the way it happens when you have a good amount of weight to shed! Some months I lose 2lbs. other months upwards of 7lbs.

I just give up on trying to talk sense into anyone. Believe the media hype people! It's ALL TRUE! Those of us on here following a low carb eating plan are full of it!

Learning about different things doesn't mean you have to try it. It means reading and researching to understand the science behind it so there aren't closed minded thinking.

Also, I am not trying to convert anyone, that is a personal choice one needs to make for themselves.

I will, however, continue to educate people to the low carb lifestyle because there are too many ignorant and closed minded things said that is negative and outright lies regarding the lifestyle.

I eat far more natural and organic than the MAJORITY of members of this site, yet people are encouraged to have an occasional piece of pie or cake, aww that candy bar won't hurt you -

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Yet those of us that eat the low carb way are continuously put down, people saying we are losing umpteen hundreds of pounds of water weight, which is outright ridiculous.

And, I am not saying you.............. :flowerforyou:

I actually have read quite a bit, both pro and con, so I understand the logic of where both sides are coming from. I work in communications, so I understand that just become something is written doesn't necessarily mean it's accurate. (It also doesn't mean it isn't, so I'm not trying to argue one side or the other.)

I'm really comfortable with what I'm doing, and it sounds like you are too, so that seems pretty darned awesome to me! :flowerforyou:

For all the Naysayers that want to say that Low Carb is not a sustainable Lifestyle change................

Check out Jimmy Moore and this lady, Christina Adler.

http://www.thelivinlowcarbshow.com/shownotes/2300/christina-adler-gets-her-mommy-groove-back-with-low-carb-episode-392/