Low calories or low carb, which is safer for quick results?
TheMoebius
Posts: 5
Hi guys, I am new here, please be gentle.
I am a 30 year old guy, 5'10", 288lbs. My thyroid is underactive and my doctor has me on 100 micrograms of Levothyroxine per day to compensate. Over the last 5 years I have put on a lot of weight, I have stretch marks on my lower belly and my sides. I feel really unhealthy, and I need to lose some weight fast.
I know that crash dieting is dangerous if done for a long period, but I need to just kickstart my weight loss to give me some motivation, as everything I have tried before hasn't yielded any results (cutting out junkfood doesn't seem to make a difference, and running wrecked my ankle).
I have been reading about people consuming 1200 calories per day, but then I have heard people saying that this method can cause heart trouble in the future. This is really putting me off. Would I be better doing a low carb/high protein diet instead?
Any help would be greatly appreciated.
I am a 30 year old guy, 5'10", 288lbs. My thyroid is underactive and my doctor has me on 100 micrograms of Levothyroxine per day to compensate. Over the last 5 years I have put on a lot of weight, I have stretch marks on my lower belly and my sides. I feel really unhealthy, and I need to lose some weight fast.
I know that crash dieting is dangerous if done for a long period, but I need to just kickstart my weight loss to give me some motivation, as everything I have tried before hasn't yielded any results (cutting out junkfood doesn't seem to make a difference, and running wrecked my ankle).
I have been reading about people consuming 1200 calories per day, but then I have heard people saying that this method can cause heart trouble in the future. This is really putting me off. Would I be better doing a low carb/high protein diet instead?
Any help would be greatly appreciated.
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Replies
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Why not both?
You'll find people on here who support low calorie and some who support low carb. And you'll find a another group of us (like me) who choose to do both sensibly.
My advice is to keep a calorie restriction no matter what. Restrict your carbs only if you enjoy eating lots of protein (eggs, chicken, fish) and healthy fats (avocado, nuts,olive oil). If you prefer fruit and rice/pasta/bread low carb might not be a sustainable lifestyle for you.
Sometimes a calorie restriction + low(er) carb works well. I only limit my carbs to the 75-100 per day and its more sustainable for me over the long term. I avoid the yo-yo while still harnessing the power of low carb eating (feeling fuller longer etc) I replace my carbs with healthy fats/oils and more protein. I try to incorporate high fiber foods like flax and raspberries to fill my carbs.
Find a balance you can stick with as a long term solution.
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neither is superior ….at the end of the day you are going to need to create a negative energy balance to lose weight. Based on your medical condition, this may be harder for you than others.
With respect to low carb, do you like eating bread, pasta, etc? If the answer is yes, then I would suggest not doing low carb and just going with regular calorie deficit. IF the answer is no, then you can try low carb.
I personally do not believe in restricting a food group or labeling it as "bad' unless one has a medical condition that makes someone sensitive to carbs….
low calorie does not have to be 1200. Figure out your TDEE and deduct 500 from that and that will put you on path to one pound per week loss. Then again, because of your thyroid condition you may need to go lower….
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Calories are what counts for weight loss.
Carb totals are up to the person. Do what works for you.0 -
Low carb, and I say that not to infer low carb is some form of weight loss voodoo, but more that for many people, it can be a very effective way to stick to a calorie deficit.
In addition, with the typical low carb fare, getting enough protein to avoid muscle loss, and enough fat for essential body needs, is more likely than some of the more aggressive low calorie approaches many take, where the concentration is solely on cutting calories without too much regard to maintaining protein and fat levels.
Anyway, just my 2 cents. I lost over 30lbs on low-carb over the last 4 months or so, but if you're looking for a quick fix, no matter what approach you take, your mindset is all wrong to succeed, imo.0 -
Unfortunately, there are no shortcuts to weight loss. Calories in/calories out is fundamental, but remember it took you 5 years to put the weight on--it's not really all going to come off in a month.0
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Well I love eating chicken, and quite often eat tuna or cod. Can do without bread or pasta easily.0
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By the way, there is no need to go to extremely low calorie levels. Multiply your body weight in lbs by 16. The resulting number will give a decent approximation of how many calories you need everyday as a guy.
For each pound you wish to lose every week, take 500 off that number, and stick to that number of calories every day. Please beware though that anything over the 2lb/ 2.5lb mark is very aggressive, and for most counterproductive and unsustainable.
Good luck, and start small. Wholesale changes all at once rarely stick, so keep the changes manageable, and add to them when you are ready to, and before you know it, you will have surprised yourself at your progress
Also, if you decide to go the low carb route, just remember you will see a lot of water weight loss at the start, when you are reducing your carb levels. This is normal, and once that settles down, you will begin to see your true rate of weight loss (ie loss of fat, not water).0 -
It really doesn't matter where the calories come from, the key is just consistently eating less of them. I found that for me, eating around 2000 calories a day and getting lots of exercise was the fastest way for me to drop weight at about a half a pound a day loss over the course of four months.
In general, you'll have an easier time of it if you drop out a lot of the carbs just because for most of us those are the easiest foods to eat lots of without really being all that filling. I can have half a pound of chicken and half a pound of broccoli for the same calories as two pieces of toast with jam.
It's not all that surprising that a pound of food is more filling than two pieces of bread.
Personally, I work on keeping my sodium down to a reasonably consistent level (2500mgs or so) just because I retain lots of water weight after high salt days and it makes it more difficult to see the weight loss if the scale keeps going up and down as my salt intake fluctuates.
I wouldn't get too caught up in the specifics though... just eat less and move more and you'll lose weight. Everything else is just a distraction and potential excuse.0 -
Thanks for all the input guys. Gonna try and do 1200 calories a day, whilst cutting down on carbs. I'm not very active at all, but would going for a half hour walk per day help?0
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Low carb will help you lose some extra water weight pretty quickly, so that may be the motivation you need to keep going. I like the combination of both- I feel low calorie is easier to do if it's also low carb.0
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TheMoebius wrote: »Thanks for all the input guys. Gonna try and do 1200 calories a day, whilst cutting down on carbs. I'm not very active at all, but would going for a half hour walk per day help?
Your plan already pretty much guarantees that you'll be losing a huge chunk of muscle. What would help is eating a reasonable calorie deficit and lifting weights.
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TheMoebius wrote: »Thanks for all the input guys. Gonna try and do 1200 calories a day, whilst cutting down on carbs. I'm not very active at all, but would going for a half hour walk per day help?
1200 is the minimum recommend for a sedentary woman. You should be eating 1500-1800 minimum and you may be able to eat more than that and still lose at a decent pace.
Some links to help get you started:
http://community.myfitnesspal.com/en/discussion/1235566/so-youre-new-here
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide
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TheMoebius wrote: »Thanks for all the input guys. Gonna try and do 1200 calories a day, whilst cutting down on carbs. I'm not very active at all, but would going for a half hour walk per day help?
Your plan already pretty much guarantees that you'll be losing a huge chunk of muscle. What would help is eating a reasonable calorie deficit and lifting weights.
I was thinking the same thing...
why don't you figure out TDEE and subtract 500 from that and start there????0 -
1200 is pretty low for most males of your height and age. Since you have metabolic issues, average TDEE calculators are probably going to be pretty off for you as well. You may try starting at 1800 a day, log everything and see if after a few weeks you need to adjust. The hardest part about having the thyroid problem is finding your "sweet spot" for weight loss. Even though you are doing all the "right" things, your calorie intake may still be too high for your body.
The only way you will really know what works is to honestly log, gauge your results and then adjust up or down until you are losing a reasonable amount, like .5-1 pound a week. Good luck, metabolism issues are not one size fits all... you just need to find your place.0 -
How about moderately low calorie, moderate carbs? Why not try 2000/day and see how it goes?0
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Be careful of too low of calories, if you already have thyroid issues that can make them worse (too low of calorie causes a decrease in T3!). I would also not do a very low carb with thyroid issues, but restricting them to under 100 a day would do a world of good for anybody looking to lose weight.
These are some great resources:
http://robbwolf.com/2012/10/19/thyroid-depression/
http://www.marksdailyapple.com/forum/thread70748.html
ETA: It would be extremely beneficial for you to find out your TDEE and basal metabolic rate - no one should ever go under their basal metabolic rate for calories because it basically means your body won’t have enough calories to function normally so your metabolism slows down and you get energy from your muscle instead of fat, among other things.
http://eatcleanmakechanges.tumblr.com/calories0 -
Hello.
What everyone else said about finding your TDEE and creating a deficit from there. Maybe try a 15% deficit at first. Fast weight loss isn't the best. Slow and steady is better in the long run.
Ask your doctor about dietary suggestions or, better yet, a referral to a dietician. I'm not a doctor but i would recommend lower carbs. Also, make sure you are eating a sufficient amount of protein and fat. Protein transports thyroid hormone to your tissues and a lack of fat and cholesterol could make your lower hormone levels even worse. The good thing about upping fat and protein and lowering carbs is that you generally don't need to eat as much to feel full; which can make calorie cutting a little easier.
Good luck.. And don't forget to consult your doctor before beginning any diet. Especially since you are on medication.0 -
Whichever works best for you.
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It really doesn't matter where the calories come from, the key is just consistently eating less of them. I found that for me, eating around 2000 calories a day and getting lots of exercise was the fastest way for me to drop weight at about a half a pound a day loss over the course of four months.
In general, you'll have an easier time of it if you drop out a lot of the carbs just because for most of us those are the easiest foods to eat lots of without really being all that filling. I can have half a pound of chicken and half a pound of broccoli for the same calories as two pieces of toast with jam.
It's not all that surprising that a pound of food is more filling than two pieces of bread.
Personally, I work on keeping my sodium down to a reasonably consistent level (2500mgs or so) just because I retain lots of water weight after high salt days and it makes it more difficult to see the weight loss if the scale keeps going up and down as my salt intake fluctuates.
I wouldn't get too caught up in the specifics though... just eat less and move more and you'll lose weight. Everything else is just a distraction and potential excuse.
segovm I once thought like you but after doing a lot of reading I now realize my fat came from eating carbs mainly. Eating fat and protein so now I do not plan to anything for the sake of the carbs. It did take about two months for the carb craving to drop for the most part..
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Here is the best advice your gonna get. Eat whatever you want, but keep it within your goals and you will lose weight. If you wanna have a denny's grand slam breakfast then by all means go ahead, but that's all you are eating that day. Find foods you like that are reasonable in the calories department (I like fish and lean skinless chicken breast because they are basically 1 calorie per gram). Tomatoes, Zuccinni, Cucumber, Canned Tuna, certain campbells soups (The ones with 200 to 240 calories per can), mushrooms, spinach, apples, etc. You can also use air popped corn for a snack without butter. Just weigh/measure your food for the best accuracy as that's one of the keys to success.0
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GaleHawkins wrote: »It really doesn't matter where the calories come from, the key is just consistently eating less of them. I found that for me, eating around 2000 calories a day and getting lots of exercise was the fastest way for me to drop weight at about a half a pound a day loss over the course of four months.
In general, you'll have an easier time of it if you drop out a lot of the carbs just because for most of us those are the easiest foods to eat lots of without really being all that filling. I can have half a pound of chicken and half a pound of broccoli for the same calories as two pieces of toast with jam.
It's not all that surprising that a pound of food is more filling than two pieces of bread.
Personally, I work on keeping my sodium down to a reasonably consistent level (2500mgs or so) just because I retain lots of water weight after high salt days and it makes it more difficult to see the weight loss if the scale keeps going up and down as my salt intake fluctuates.
I wouldn't get too caught up in the specifics though... just eat less and move more and you'll lose weight. Everything else is just a distraction and potential excuse.
segovm I once thought like you but after doing a lot of reading I now realize my fat came from eating carbs mainly. Eating fat and protein so now I do not plan to anything for the sake of the carbs. It did take about two months for the carb craving to drop for the most part..
You dropped the carbs and naturally your calories were reduced as well. By the way, I save room for a few beers every night...........there are some on here that say it is impossible to lose weight while drinking alcohol but I'm living proof that that is not the case.
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At your BMI you can do pretty much what you want for a couple of months at least, just get enough protein in to help retain muscle mass (the heart is a muscle).
If you're going to take 400 - 1000 calories out of your diet then taking out 100 - 250 grams of carbohydrate would be the way I would go. There's protein and fat you need.
Most "very low carb" dieters eat around 1400 calories voluntarily.0 -
I have an under-active thyroid (I take 150) and I'm calorie counting - it's working just fine for me so far. I haven't cut anything out, I've just started to eat more 'low calorie' things and watched my portions. I have set a limit of about 1250, because I'm sedentary (desk work) and a woman - sedentary men are supposed to eat more e.g. 1,500+ - but there are other women on my timeline who eat 1,500/1,600 and lose really well too! Plus, whenever I exercise I earn more calories to eat... so I'm never hungry.
I would advise you to get an UP24 or something similar to monitor your activity levels with and maybe an exercise bike for the home if running didn't work for you? (I watch TV while I spend time on mine!) You'll discover that exercise and dieting go hand in hand, but dieting is 80% of weight loss so if you get too discouraged by the former don't worry about it for now. Two things that will definitely help your motivation are an EXCELLENT scale (get a digital one) and enlisting friends on MFP. Also remember to take your measurements - often they'll show progress when the scale won't!
I lost a lot of weight to start with because I was suddenly drinking a lot of water - 8/12 cups a day! (So I lost tons of water weight.) Now its 2+ pounds a week which is a much healthier number. Don't take short cuts, you don't need to!0 -
GaleHawkins wrote: »It really doesn't matter where the calories come from, the key is just consistently eating less of them. I found that for me, eating around 2000 calories a day and getting lots of exercise was the fastest way for me to drop weight at about a half a pound a day loss over the course of four months.
In general, you'll have an easier time of it if you drop out a lot of the carbs just because for most of us those are the easiest foods to eat lots of without really being all that filling. I can have half a pound of chicken and half a pound of broccoli for the same calories as two pieces of toast with jam.
It's not all that surprising that a pound of food is more filling than two pieces of bread.
Personally, I work on keeping my sodium down to a reasonably consistent level (2500mgs or so) just because I retain lots of water weight after high salt days and it makes it more difficult to see the weight loss if the scale keeps going up and down as my salt intake fluctuates.
I wouldn't get too caught up in the specifics though... just eat less and move more and you'll lose weight. Everything else is just a distraction and potential excuse.
segovm I once thought like you but after doing a lot of reading I now realize my fat came from eating carbs mainly. Eating fat and protein so now I do not plan to anything for the sake of the carbs. It did take about two months for the carb craving to drop for the most part..
I don't doubt people lose weight lowering carbs since most diets are made up of mostly carbs.
From my personal experience, I'm eating about 300+ grams of carbs a day and still managing to lose half a pound every 24 hours for the 83 pounds I've dropped so far. For me, eating carbs doesn't effect weight lose at all which I guess puts me in the "calorie is a calorie" camp.0 -
low carb/high protein helps mostly because it reduces hunger and allows you to eat fewer calories without feeling miserable or being likelier to cheat. it also *might* help preserve muscle while losing weight, tho that is not proven. so, if you are having trouble sticking to a low calorie diet, try upping the protein and lowering carbs and see if you feel more satisfied after a week or so.0
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TheMoebius wrote: »Hi guys, I am new here, please be gentle.
I am a 30 year old guy, 5'10", 288lbs. My thyroid is underactive and my doctor has me on 100 micrograms of Levothyroxine per day to compensate. Over the last 5 years I have put on a lot of weight, I have stretch marks on my lower belly and my sides. I feel really unhealthy, and I need to lose some weight fast.
I know that crash dieting is dangerous if done for a long period, but I need to just kickstart my weight loss to give me some motivation, as everything I have tried before hasn't yielded any results (cutting out junkfood doesn't seem to make a difference, and running wrecked my ankle).
I have been reading about people consuming 1200 calories per day, but then I have heard people saying that this method can cause heart trouble in the future. This is really putting me off. Would I be better doing a low carb/high protein diet instead?
Any help would be greatly appreciated.
The thing is that you can eat very low carbs, but if you eat too many calories you will still gain weight. On the other hand, if you eat at a calorie deficit, and eat nothing but carbs, you will still lose weight. Neither option is particularly healthy, but it does demonstrate that calorie is king.
For weight loss, calories are absolutely what matters. For general health and reaching specific goals, macro and micronutrients make a difference, so paying attention to protein, carbs, fats, fiber, etc. is important...but for weight loss, none of them are as important as calories.
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I have thyroid issues and low carb works for me. I keep my carbs below 100g and my calories around 1700 and I'm a 5ft woman 207lbs. When I strictly count calories at around 1700 it is very hard for me to drop weight, but it does come off. My body personally responds better to low carb. I would not recommend 1200 calories. You are in this for the long haul. If your weight loss slows at 1200 you don't have a lot of room to drop. The best advice I ever got from this board was to eat as many calories as possible while still being able to lose weight.0
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Guys, thanks for all the help. I really appreciate it. Gonna get an exercise bike and try around 100 carbs and 1700 calories per day.
I will keep you all updated.
Just hope I can do it, as my morale is really low and the temptation to just say '*kitten* it' is overwhelming most of the time.0 -
You can do it!!! I think 1700 cals is a fabulous plan. Consistency is the key I reckon. Don't give up you are going to be so proud of yourself :-)0
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