who is doing low carb

From Iowa State. . . .human sciences. . . .

"The roles of carbohydrate in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Carbohydrate is the preferred source of energy or fuel for muscle contraction and biologic work."

http://www.extension.iastate.edu/humansciences/content/carbohydrate

It's sort of pointless to post a quote without giving any explanation about why you think your quote is relevant to anything in this thread, particularly a quote that isn't self-evident. Is your contention that you cannot exercise on a low carb diet? That's nonsense. That your CNS shuts down on a low carb diet? I'd love to see the studies on that. Do you even have a point? Who knows, because you said nothing beyond posting a quote about what carbs are for at a high level.

Here too is a random quote from Iowa State:

The energy obtained from fat plays an important role for both high intensity and endurance sports. Fat serves as the primary fuel for low intensity and long duration activities such as marathons, triathlons, and cross country skiing. In high intensity activity, where carbohydrate is the primary fuel, fat is necessary to fully release the available energy in carbohydrate.

Wow. Don't we feel enlightened? Random blurbs from Iowa State surely trump all the literature when it comes to weight loss, activity and LBM retention on low carb diets.

Sarcasm aside, should a professional athlete use a low carb diet gong into a competition? No, other than perhaps for making weight. But is that at all relevant to the average Joe or Jane looking to cut weight, up their activity level and retain lean body mass? Nope. There are plenty of strength athletes that cut using low carb diets and, of all athletes, it's the strength athletes whose anaerobic performance stands to suffer the most. Yet many have successful cuts following such diets.

Low carb is simply a tool. If it's helpful, people should potentially should use it. If it's not, they shouldn't. But leaving unrelated quotes around with no explanation about what you think said quote demonstrates, presumably in an attempt to dissuade people from using such a tool? Give me a break.

I didn't have a contention and if people use low carb as a tool fine. Yes low carb is simply a tool, but for many, they aren't really sure what it means. Since no one has defined low carb in this thread maybe you could enlighten everyone as to what low carb actually is. Is it by percentage of overall MACROS or number of grams? Personally, I've seen a wide disparity between numbers in other threads and since it is a tool what are the parameters?

The term "Low-carb" is a blanket generalization for any eating plan that restricts carbohydrate intake. On the individual level, there are many different ways to skin a cat, and there are many different ways to go "low-carb." A lot of IIFYM people go for 40% carbs and in a sense, that is carb-restriction, but generally is not considered low-carb. Medical low-carb diets often are used for those with insulin resistance and/or diabetes. They usually restrict carbs to 150-100g per day, depending on the physician's preference. So this is where "low-carb" begins. Diet programs such as Atkins have you do an induction period of 20g for 2 weeks (eating specific categories of foods) to get you into ketosis, then using a ladder system, add back higher-carb (but still low on the GI index) foods. Maintenance generally allows for up to 60g, but each person must find their tolerance level some might be higher (It's a YMMV thing.) Then, there is nutritional ketosis, or keto. Generally speaking, many keto folks (and this is what I do) get 20g and under to get into deep ketosis. Some stay at this level, some go hardcore to less than 10g. Eventually though, people can increase up to 50g and still remain in ketosis once they are fat-adapted.

So as you can see, indeed many ways to skin a cat. And I haven't even gone into the slow-carb/GI index folks (South Beach is like this a bit), the Kruse protocol, the Whole 30, paleo/and primal (that get lumped in here b/c their eating plan naturally limits carbs), and others. Low-carb = carb restriction to some degree. It's like calling everyone from Asian descent "Asian." Well, they can be Chinese, Japanese, Korean, Laotian, Cambodian, and etc.

A great many low-carb diets encourage high fat and moderate protein. The body needs protein in moderation and the fat fuels ketosis and also satiates. Low-carb diets also generally, though not all, tend to shy from simple sugars, though those on the higher end of carb allowance eat fruit. Table sugar and high fructose corn syrup are counterproductive and a waste of your carbs. Prioritization is necessary (budgeting carbs). Many allow artificial sweeteners. Some do not.

The nature of carb restriction is such that it does naturally limit calories. However, it is possible to gain weight on a low-carb diet. Many people can actually eat in excess of their BMR and still lose. However, there are many, too, who cannot. I'm one of the latter. In the beginning, I was able to count carbs and not give a crap about calories, but after a point, I had to start watching. The deficit required in this case is as individual as the person himself. I have a 500cal/day deficit, but some days I go over and still lose at the same rate, so I could eat more, but I'm fine with things as they are.

If you want more specific, you have to research specific diets. It's the nature of the beast.

I hope I answered your questions. Anyone else should feel free to add anything I missed.

I do low carb. Commiting to keto was too much work for me, so my macros are 65% fat, 25% protein and 10% carbs. It's about 40g of carbs a day, it's not too hard honestly.

Question: If someone had said "You should eat a banana before bed," would you call for proof?

Yes, because that would be a ridiculous thing to say. Why a banana, and why "before bed"?

Also, a glass of milk has more potassium than a banana, without all the carbs.

Cooool.. I did not know milk had any at all. But the sources I found still have bananas higher "per serving." Whatever.

I tend away from both, TBH, and go for avocados.

As another respondant mentioned, it's to provide electrolytes and avoid nighttime muscle cramps.

You need to take a potassium supplement before bed.

Proof ?

Question: If someone had said "You should eat a banana before bed," would you call for proof?

because that would be a ridiculous thing to say. Why a banana, and why "before bed"?

Also, a glass of milk has more potassium than a banana, without all the carbs.

hmm. If someone asked me about potassium, banana would be my first thought. I know it's not the best source, it's just a commonly mentioned one.
That said, I take a cal/mag/D and don't get any charlie horse type cramps unless I'm dehydrated. and yes, it doesn't need to be at bed time.

I agree with your reply. I love the phone app with the pie chart showing the breakdown of fat/protein/carbohydrates. My daily caloric intake is 1200 calories with a carbohydrate goal of 25%. I like the reminders if I exceed my goal, and I can modify my next meal.

I have a allergy to wheat so I only eat small amounts a day. But its all about calories in calories out. Low carb alone isn't a magic weight loss plan. It doesn't mean you can't do the low carb thing though. As long as your doing calorie counting, the weight will come off. I cut out wheat almost completely for the first few months just because lots of carbs don't keep you full. This is why people tend to lose weight doing it, because they are eating better fuller foods, so they are eating less. which comes back to calorie counting yet again. There's also the fact that eating less carbs makes you retain less water, so of course the scales will show a difference. I think everyone should just do both honestly, it makes everything easier.

But if you want a piece of toast, have a freakin piece of toast. Avoiding it for days will lead to you to binge eating.

Avoiding toast may make you binge. Doesn't have that effect on me.

What is fruit? Little balls of naturally occurring sugar. You are not craving sugar because you are eating sugar.

I don't understand all the people fussing about low carb diets being bad. If it's not your diet then why do you care? I can personally attest to low carb and it's effectiveness. It's not a good diet for everybody but it works great for me and many, many others!

I have pcos and insulin resistance. I stick to 60 or less (normally less) carbs a day per doctor/nutritionist orders.

I have a allergy to wheat so I only eat small amounts a day. But its all about calories in calories out. Low carb alone isn't a magic weight loss plan. It doesn't mean you can't do the low carb thing though. As long as your doing calorie counting, the weight will come off. I cut out wheat almost completely for the first few months just because lots of carbs don't keep you full. This is why people tend to lose weight doing it, because they are eating better fuller foods, so they are eating less. which comes back to calorie counting yet again. There's also the fact that eating less carbs makes you retain less water, so of course the scales will show a difference. I think everyone should just do both honestly, it makes everything easier.

But if you want a piece of toast, have a freakin piece of toast. Avoiding it for days will lead to you to binge eating.

Only if you are obsessed with toast...
Now if we were talking about chocolate....nah. I don't want that stuff any more. It no longer has power over me. Neither do chips, french fries, pizza, or soda.

Why all this "but"? Eating better fuel, feeling fuller, and naturally eating less are positives. I'm pretty sure no one is under the delusion that there is magic involved in low-carb diets. Just sound principles and great benefits.

Certain carbs cause some people to crave more carbs. So they don't eat them. So they don't binge. So they eat less. So they lose weight. Sounds normal and entirely rooted in Reality Land to me.



I never understand why so many people feel so threatened by low-carb diets that they have to discount them off-hand constantly. Because it's cool to put low-carbers in their place? No one is forcing anyone else to give up anything. Except maybe doctors...but that is for medical issues. Low-carbers who aren't doing it because a doctor said have their own valid reasons. Like me. I'm a carb addict. Oh the binges they set off. I've mastered them and my appetite. I now have a healthy relationship with food, and I don't feel deprived whatsoever. What's wrong with that? Precisely nothing. It's entirely practical and based in reality.

Someone mentioned toast, that is why I said that. And I don't believe that everyone here is deluded into thinking its a magic diet. But there are some that come to MFP thinking that ONLY doing low carb will allow them to lose weight. I was just explaining why low carb does actually work, but because it comes down to calorie counting. There are plenty of people NEW to MFP that need to know stuff like this. We are in the "Getting Started" forum after all. I'm not talking to anyone experienced, I'm talking to newbies. And I'm not threatened by low carb, I do it daily, it works but only because I'm eating lower calorie, filling foods to make up for it. I don't feel deprived either, I AM one of those people who has to avoid it for medical issues but I've also learned to eat healthy. Its not a big deal for me either way. There is nothing to argue here, I'm not exactly sure why you feel that I'm saying the opposite of what your saying because I'm not. Did you miss the part where I said I think low carb is a good idea and everyone should do it because it makes you eat more foods that actually fill you up? I'm so confused.

Don't be confused. No offense taken by your post nor meant by mine whatsoever. The last paragraph was separated from the rest as a general commentary. And I apologize if you felt it was addressed specifically at you.

I was merely adding my two cents on everything you said. I did see where you said that you think people should do both. It is true that it isn't magic. But many people pull out the "low-carb isn't magic" line and follow by highlighting what is wrong with low-carb diets or just discount them altogether as silly and misguided because they bother with all the carb counting instead of plain, simple CICO. I wanted the newbies to understand, too, the good things about it. Why it is a valid approach. I heard "but" in your post, a slight negative, and it appears I mistook your tone. Hazard of the medium. Apologies. And I realize I'm too blunt sometimes.

Low-carb is excellent for portion control, you are right. :flowerforyou:

There are a group of people though who do report that they are able to go into ketosis and lose weight at a calorie level above their TDEE. That when they achieve high-fat, mod-protein and carbs at ketosis level, they do still lose, without a calorie deficit. It must seem like magic to some, but without insulin mucking up the works, it is possible. Not for me though.

You can have 50-80g per day and still lose weight

I am doing low carb. It is what works best for me, so please add me. But tonight I am having wine and beer. Going to see fleetwood Mac. Tomorrow is my birthday and I am going to eat cake. I am going to eat that cake so good!!!! Then back to business. Diary is always open. :drinker:

I just wanted to point out for those of you who site Low Carb as a "new fad diet", I can remember my mum and dad doing low carb in the 80s, eating pretty much bacon, eggs, cheese, cream, butter and all manner of meat and salad/green veg and losing 30kg for my mum and about 40kg for my dad. These are people who wouldn't know a calorie if they fell over it, and wouldn't have even thought about recording food in a diary (that's obsessive crazy people behaviour). They turned back into young people overnight, my dad even started riding one of my horses.

Fad diet? I think not.

You can have 50-80g per day and still lose weight

You can have a lot more than that and still lose weight. It's all a matter of how you feel with certain macros and what's helpful to you as an individual.

I fell off the bandwagon of watching my diet and exercising for a year now. I had put on weight to the point I never needed to wear a belt because my stomach was holding up my pants. I was assigned to travel from one Air/Army National Guard Base to another deploying systems across the U.S. You can imagine that my diet was eat what I could grab. I just recently started a low carb diet with the assistance of my co-worker who has been doing it since February. I started September 29th. The first 3 days was miserable. I was really craving chocolate because its about to be that time of the month. Around this time I usually eat a chocolate bar twice in a week. Since this is day 5 for me, I haven't really craved it much. The problem I'm having is being hungry throughout the day and eating vegetables and drinking water isn't cutting it. I lost 2lbs by Wednesday due to me releasing a lot of fluid and waste from my body so my stomach has gone down a bit. The top of my pants isn't cutting into my stomach anymore, LOL. Some of my girth has gone down so I can actually wear some shirts I couldn't wear all Summer. I haven't started exercising yet this week because of my work schedule and my son's football practices and a middle of the week game. I didn't get plenty of exercising at work tho. I had to configure 74 devices that are inside of these heavy pelican cases. Each weighing at least 25lbs. I had to lift each unit out of the boxes and walk each one about 20ft. to a desk where I was configuring them. Then walk back and place them back in their box and lift that box to stack it on top of some boxes. I completed that task yesterday afternoon.