Opinions / Experiance on Low Carb, High Fat, Moderate Protein Diet
Replies
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Like Chris Kresser said it so nicely: When it comes to diet, there is no one-size-fits-all approach! If you feel good with it, then why not! Some do fantastically well with low carb diets, others with vegetarian, etc... There is a reason why there are so many different diets out there, because there are also so many different people! I keep my carbs between 20 and 50 grams as well, that works best for me, too high and I gain, too low and I become sluggish with zero energy.0
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I've also been inspired by the Catalyst episode. Having tried just about every trick in the book, except this, with little to no result. I have now lost 4 kg since 18th November. I fluctuated with water weight, which is what you supposedly lose straight away as the body rids glycogen from the liver etc. It went up for a week, but has come back down again after a little bit of gym work , and a few tweaks. MFP is a must have tool for this diet in my opinion. There are plenty of blogs and stuff that can give your your macro settings.
You can see where you may be over doing it or lacking in some things. It's easy once you get over the lack of Beer. haha.0 -
At the start of my weight loss earlier this year I ate low carb (50- 100g), moderate protein and high fat. I could not believe how easy it was to adhere to a deficit, and some days I even worried was I eating enough, especially at the start. Over the space of 4 months or so, and with a hefty dose of excercise thrown in, I lost just over 30lbs.
My personal experience is that while low carb does not eliminate the base requirement to eat at a caloric deficit to lose weight, it sure makes it easy to easy to adhere to that deficit. In addition, I found that with fats, meats, dairy, eggs and nuts & seeds being the backbone of my diet when on low carb, I was quite conscious to balance that, and found I ate more vegetables, and more healthily (imo), than I did even previously where I focussed on healthier foods in my previous high carb, moderate protein, low- moderate fat intake.
Also, something I do not see mentioned as much, and something I found a big benefit, were the effects on my blood sugar stability, as while I do not/ did not have any blood sugar issues, I just found eating low carb gave me an abundant amount of energy, with no dips of any sort.
I would say like any programme of diet/ exercise, give it a decent shot, and see if it's for you. I gave it 3/ 4 weeks at the start, and liked it, so continued it. In fact the only reason I moved from eating low carb, was so I could move towards eating more moderate amounts of carbs and re-introducing foods in preparation for maintenance. That turned out to be a bit premature in my case, as I've come to realise the goal I was previously aiming for was about 20lbs higher than my ultimate goal I would like to reach, and thus have revised my plans, and actually looking at transitioning back to low carb again to lose the final 11lbs I wish to
A good site/ primer on many of the aspects of low carb is authoritynutrition.com (http://authoritynutrition.com/low-carbohydrate-diets/).
I would add if you plan to stick to low-carb, even just for a few weeks to see how it goes, to be prepared for something called the 'keto-flu'. There's a bit been written on it in various places, but in my experience I experienced cold-like symptoms for a few days in the first 7/ 10 days, which I attribute to my body switching over from its usual primary energy source (burning carbs) to it's secondary one (burning fat). It's no big deal, but forearmed is forewarned and all that. Also, I found after 3/ 4 weeks in my own case, I got a second little bout of 'keto-flu' which I attribute to my body simply optimising itself for fat burning. It's a little like switching over to the emergency generator with the first bout of the 'flu', then the second bout setting you up for the long haul when it realises the carbs aren't coming back anytime soon
Anyway, it may or may not be for you, but imagine you will know once you give it a decent shot. I was cynical about low carb for a long time, and there's a little of hate (unreasonably so, imo) out there for low carb, but after trying it, I found it suited me quite well, at least in the short/ medium term, and really had nothing to be so worried about. To anyone that wants to try it, I would say to simply lower your carbs bit by bit, until you reach a point you are happy to stay at. That was 50- 100g of net carbs for me, and seemed to be my happy medium. Many drop below 50g and even 20g, and it works well for them, so it's different for everyone, just as simply eating 100g- 200g works for many others. I will add I never experienced any of the typical low carb afflictions like bad breath/ poor skin/ etc, but not sure if that was more related to my general carb level, or just me.
Hope this helps 0 -
I've also been inspired by the Catalyst episode. Having tried just about every trick in the book, except this, with little to no result. I have now lost 4 kg since 18th November. I fluctuated with water weight, which is what you supposedly lose straight away as the body rids glycogen from the liver etc. It went up for a week, but has come back down again after a little bit of gym work , and a few tweaks. MFP is a must have tool for this diet in my opinion. There are plenty of blogs and stuff that can give your your macro settings.
You can see where you may be over doing it or lacking in some things. It's easy once you get over the lack of Beer. haha.
Agreed cowgurl! MFP keeps a good record of the Macros. I've set MFP to 60% Fat, 25% Protein and 15% Carbs. Keep my fibre in check with the right veggies cooked with meat or butter or cheese.
Good work Friends!0 -
I do agree this is a pretty big diet change for someone without much weight (if any) to lose. Hard to sustain over time, but if it works for you I guess more power to you. One food I love in my diet are coconut chips/flakes. You can order on amazon. Very nice source of dietary fat. Not sure if they have too many carbs for a low-carber though (4g carbs to 10g fat)0
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Do you intend to eat that way forever? Watch out for yo-yo dieting. Once you start eating more carbs again, you will likely gain it back if you don't keep an eye on the calorie counting. Low carb forever is not for everyone.0
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foxyplayon wrote: »Great to hear all your stories.
I was very skeptical with this LCHF diet until I went on it and continually investigated its claims. I have been on it since Friday 14th November 2014. My current weight is 97.8kg down from 100kg.
I felt very lethargic in my 2-3 weeks, sometimes called "Atkins Flu" (similar to zSandman describes). Took 4 days of training off and slept. Cramping in the stomach and constipation. One day I ate my usual diet of high carbs (hoping to improve the constipation and lethargy) and felt a little better but learnt more about the Diet, finding out that I had the "Atkins Flu" from the Atkins Diet.
My vitals that I have been measuring have improved (yet to have regular blood analysis) including my Blood Pressure has improving low risk safe limits (128/73 HR40). I have had hypertension most of my life (sporting one at that) and have been taking meds for it for quite a long time (>10 years) due to my father also suffering the same. My BP has never been this good.
I am a relatively very tall large active paddler training for the Australian National Dragon Boat "Auroras" team to compete in the World Championships in August 2015. My coach before I secured my selection said he wanted me to be 95kg and have a six-pack and I was only a borderline selection. For more than 6 months leading up to the 3 day intensive selection trials on the 1st November 2014 I set MFP to 93kg goal weight starting at 104kg. Followed it religiously occasionally just going over my calorie count. During the selection camp I only got to down to just over 100kgs weight. The MFP calorie in and calories out stopped working for me? This meant my body weight bench marks tests were going to be hard as testing is based on lifting your bodyweight on Pull Ups, Bench press, situps, beep test and Paddling in a TK1 adapted kayak boat. I luckily made the the team and so my target is still to get to the 93kg weight soon and to have that 6-pack.
My doubts about the LCHF have been overcome with continuous research. I discovered that there are political reasons why the last 30 years of medical and health advice has deemed FAT the villain and the Carbohydrates as the healthy option. I have totally reversed my thinking, now with my nutrition pie chart report being dominated by villain red with a dash of blue carbohydrate. Most notable is that I don't feel the need to snack even when I am training twice a day 3 times a week and once eery other day. I have more energy and enjoy the fatty meals of scrambled eggs, bacon with all the fat, nuts, full cream milk, berries yogurt, cream, cappuccinos with a tsp of Stevia. Baked a New York Style Cheesecake for my wife's birthday, the cauliflower rice is interesting, cheese and butter on my vegetables.
Originally saw the diet on an Australia science program called
"Catalyst - LOW CARB DIET FAT OR FICTION" Thursday, 13 November 2014 http://www.abc.net.au/catalyst/stories/4126228.htm.
Other resources that have cemented my thoughts and belief are
ALL YOU NEED TO KNOW ABOUT LOW CARB HIGH FAT
http://www.peterbrukner.com/wp-content/uploads/2014/08/All-you-need-to-know-about-LCHF1.pdf
BOOKS
The Art and Science of Low Carbohydrate Performance by Jeff Volek & Stephen Phinney
zSandman - I recommend this one for you as an athlete.
Why We Get Fat: And What to Do about It by Gary Taubes
I Quit Sugar for Life by Sarah Wilson
MOVIES
Cereal Killers http://www.cerealkillersmovie.com Highly recommended that you watch this first
Fat Head www.fathead-‐movie.com
YOUTUBE VIDEOS
Tim Noakes http://www.youtube.com/watch?v=5IYVIdztWWs&feature=youtu.be&desktop_uri=%2Fwatch%3F
v%3D5IYVIdztWWs%26feature%3Dyoutu.be&app=desktop
Grant Schofield http://www.youtube.com/watch?v=j9Ovfw7mKR0
Gary Taubes http://www.youtube.com/watch?v=lDneyrETR2o
David Perlmutter “Grain Brain” http://www.youtube.com/watch?v=w2c2Oq-‐Pi2o
Wiliam Davis “Wheat Belly” http://www.youtube.com/watch?v=UbBURnqYVzw
Jeff Volek http://www.youtube.com/watch?v=GC1vMBRFiwE
Peter Brukner http://www.youtube.com/watch?v=JMuD4Z-‐Oxys
Peter Attia – diabetes http://www.youtube.com/watch?v=UMhLBPPtlrY
Robert Lustig–sugar
http://www.youtube.com/watch?v=dBnniua6-‐oM
http://www.youtube.com/watch?v=m8dWNbEscOw
Mary Vernon http://www.youtube.com/watch?v=kaquSijXJkQ
I need somebody to show me some resources to despute my findings as I'm quite convinced otherwise.
Cheers
Succeeding to date LCHF dieter and MFP user
Lmao, if you haven't found anything to dispute the nonsensical resources you posted above, you're not very good at researching.
Protein is highly insulinogenic, Whoops there goes the premise of fathead and taubes. Did you actually read the full studies grain brain and wheat belly reference? The authors totally misrepresent the findings of those studies and are essentially works of fiction. LOLstig? You haven't found a shred of evidence to dispute his nonsense? Lol
Volek and Phinney? Wonder where they get their funding from and if there's anything noticeable in their study designs, hmm
I have not read the Wilson book, but she eats zero carb? Carbs are sugars you know, right?0 -
Protein is highly insulinogenic, Whoops there goes the premise of fathead and taubes.
Protein stimulates insulin response with a counteracting glucagon response leaving blood sugar the same.
Carbohydrates stimulate insulin response to store the carbs / reduce fat oxidation and bring down the elevated blood glucose from the carb intake, with less/no glucagon response.
LCHF diets are more about the fat than protein, and the insulin response to cream is not significant despite some lactose and casein presence :
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foxyplayon wrote: »
Thanks Charlotte I went straight to the site and discovered a different perspective. Investigating again. One paper that caught my eye was "One diet to rule them all"thinkingnutrition.com.au/best-diet-for-health/
Conclusion
The evidence for Optimal eating is associated with increased life expectancy, dramatic reduction in lifetime risk of all chronic disease, and amelioration of gene expression.
ANSWER
A dietary pattern that is made up of mostly unprocessed plant foods and which is low in highly processed foods and sugar consistently comes out on top in offering the best long-term health. There is no one food or food group that deserves demonising. A dietary pattern is a flexible way of eating, not a set of rules that has to be followed to the letter of the law.
I absolutely agree with this provided that the term processed is applied with common sense eg. frozen veges may be considered processed but can be better than fresh from a micronutrient perspective.foxyplayon wrote: »
NOTE
It definitely wasn't Pete Evans that made me look into it. It was the Australian team Doctor Dr Peter Brukner and Shane Watson. My main concerns was the eating of a high fat diet
would make me fat and give me a heart attack. I used Dr Peter Brukner's ideas and blog to get me started.
ALL YOU NEED TO KNOW ABOUT LOW CARB HIGH FAT
http://www.peterbrukner.com/wp-content/uploads/2014/08/All-you-need-to-know-about-LCHF1.pdf
I was only genuinely interested in Pete Evans for some recipe ideas - he is more Paleo chef which is slightly different to LCHF. There's heaps of websites with LCHF recipe ideas.
Saturated fats
I'm not yet convinced that saturated fat is fine to eat all you want. I don't believe that there's enough evidence yet. For example, the large meta-analysis which was one of the crucial studies proposing the safety of dietary saturated fat has been described as flawed. news.sciencemag.org/health/2014/03/scientists-fix-errors-controversial-paper-about-saturated-fats.
Fructose is not harmful
Peter Brukner's quote "Most fruit contains fructose a carbohydrate even more harmful than glucose." suggests to me that he is not very credible and is caught up in the Lustig fructose fear-mongering mindset.
Pete Evans was featured in the Catalyst episode, which I don't think did the show any favours. news.com.au/lifestyle/health/abcs-catalyst-program-under-fire-over-pushing-controversial-low-carbohydrate-diet/story-fneuzkvr-1227123069356foxyplayon wrote: »
Being a trained environmental scientist and science teacher I tried to look into the science behind things. Trying to get through the reading is impossible let alone decipher the Fact from Sociology of scientific knowledge from Scammers to just those wanting to take your money. I am now the guinea pig of my own experiment. Myth busting is in my blood.
Thanks for the further discussion Good people. I continue the experiment.
Fair enough, but it's always good to see different arguments, and make sure that you are well read on the possible consequences of drastically reducing carbs (eg. limiting phytochemicals, perhaps some micronutrients, folate is one that comes to mind, possibly altering/restricting the species variety of your gut flora humanfoodproject.com/sorry-low-carbers-your-microbiome-is-just-not-that-into-you/ etc.
Anyway, best of luck with your myth busting experiment.0 -
Lmao, if you haven't found anything to dispute the nonsensical resources you posted above, you're not very good at researching.
Protein is highly insulinogenic, Whoops there goes the premise of fathead and taubes. Did you actually read the full studies grain brain and wheat belly reference? The authors totally misrepresent the findings of those studies and are essentially works of fiction. LOLstig? You haven't found a shred of evidence to dispute his nonsense? Lol
Volek and Phinney? Wonder where they get their funding from and if there's anything noticeable in their study designs, hmm
I have not read the Wilson book, but she eats zero carb? Carbs are sugars you know, right? [/quote]
Thanks for your input Acg67. No I have not read full studies as yet or read them all. But will get around to them as I continue my own experiment and researching. Its great that you have a different view that I will investigate. No I haven't found a shred of evidence to dispute them. Could you please help me here. It is obvious you have.
Where do Volek and Phinney get there funding from?
Yes I know carbs are sugars? How does one eat no carbs?
You know that fat/lipids are made up of the same elements as carbs and they break down to carbon dioxide and water.
Lucky I'm not eating as much protein as the carbs like I used to (imagine my insulin then)
I assume it would peak exactly the same as carbs insulinogenic properties. I guess I'm also lucky that I'm focusing on eating fats then.
With my goal to drop my fat content I guess it's working for me. My major concern was with my HDL and LDL markers and atherosclerosis formation, my energy levels and general wellbeing. The documentary Cereal Killers (2013) and some other research (I forget who but it was probably Taubes/Volek) that there are 2 types of LDL, fluffy large and high density/small. If the small is relatively lower then the fluffy type then your supposedly not at a high risk of disease. True?
I need somebody to show me some resources to despute my findings as I'm STILL quite convinced otherwise. Acg67 what do you do differently as something else must be working for? How much does laughing your *kitten* off lose in fat?
Thanks Charlottesometimes23 for your constructive thoughts and giving me more to practice my research skills, which is time consuming. Wish I could give up my day job.
Cheers and Thanks
Succeeding to date LCHF dieter and MFP user0 -
Protein is highly insulinogenic, Whoops there goes the premise of fathead and taubes.
Protein stimulates insulin response with a counteracting glucagon response leaving blood sugar the same.
Carbohydrates stimulate insulin response to store the carbs / reduce fat oxidation and bring down the elevated blood glucose from the carb intake, with less/no glucagon response.
LCHF diets are more about the fat than protein, and the insulin response to cream is not significant despite some lactose and casein presence :
Inconsequential to my point, in which both state and fathead state that carbs and carbs only lead to insulin secretion, therefore carbs make you fat. Plus is the glucagon response whole body or localized to the liver?
Fathead has that hilarious little graphic in which gylcogenesis does not exist in their little fantasy world and glucose is either burned or its stored as fat through dnl
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foxyplayon wrote: »Lmao, if you haven't found anything to dispute the nonsensical resources you posted above, you're not very good at researching.
Protein is highly insulinogenic, Whoops there goes the premise of fathead and taubes. Did you actually read the full studies grain brain and wheat belly reference? The authors totally misrepresent the findings of those studies and are essentially works of fiction. LOLstig? You haven't found a shred of evidence to dispute his nonsense? Lol
Volek and Phinney? Wonder where they get their funding from and if there's anything noticeable in their study designs, hmm
I have not read the Wilson book, but she eats zero carb? Carbs are sugars you know, right?
Thanks for your input Acg67. No I have not read full studies as yet or read them all. But will get around to them as I continue my own experiment and researching. Its great that you have a different view that I will investigate. No I haven't found a shred of evidence to dispute them. Could you please help me here. It is obvious you have.
Where do Volek and Phinney get there funding from?
Yes I know carbs are sugars? How does one eat no carbs?
You know that fat/lipids are made up of the same elements as carbs and they break down to carbon dioxide and water.
Lucky I'm not eating as much protein as the carbs like I used to (imagine my insulin then)
I assume it would peak exactly the same as carbs insulinogenic properties. I guess I'm also lucky that I'm focusing on eating fats then.
With my goal to drop my fat content I guess it's working for me. My major concern was with my HDL and LDL markers and atherosclerosis formation, my energy levels and general wellbeing. The documentary Cereal Killers (2013) and some other research (I forget who but it was probably Taubes/Volek) that there are 2 types of LDL, fluffy large and high density/small. If the small is relatively lower then the fluffy type then your supposedly not at a high risk of disease. True?
I need somebody to show me some resources to despute my findings as I'm STILL quite convinced otherwise. Acg67 what do you do differently as something else must be working for? How much does laughing your *kitten* off lose in fat?
Thanks Charlottesometimes23 for your constructive thoughts and giving me more to practice my research skills, which is time consuming. Wish I could give up my day job.
Cheers and Thanks
Succeeding to date LCHF dieter and MFP user[/quote]
Ah right, you need someone to do the research for you. If you haven't found a single shred of evidence to dispute any of the sources you've listed, you've been suffering from severe bias while researching.-1 -
The weight came back because they over ate. Just like the legions of people who stop using MFP. They gain the weight back, and then they come back talking about how they fell off the calorie counting/weighing/measuring lifestyle "wagon".RoseyDgirl wrote: »I also hesitate to tell anyone to eat ketosis levels unless a last resort. Take into account how many people went the Atkins diet route lost tons of weight, and then as soon as they added carbs back, the weight fell on them like crazy.
I'm not saying low carb is bad, but when you go to the low ketosis levels, it's very difficult to come out of that type of restricted type diet and not gain. and, for a 5 lb fat loss, totally not worth that future battle.
why not start your low carb process with 100 carbs, with no grains, and no processed foods. See how your body reacts to it - and, if you don't lose in a few weeks - then consider a stricter regimen.
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It's not unique to atkins or low carb, and is disingenuous to pretend it is.
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foxyplayon wrote: »Great to hear all your stories.
I was very skeptical with this LCHF diet until I went on it and continually investigated its claims. I have been on it since Friday 14th November 2014. My current weight is 97.8kg down from 100kg.
I felt very lethargic in my 2-3 weeks, sometimes called "Atkins Flu" (similar to zSandman describes). Took 4 days of training off and slept. Cramping in the stomach and constipation. One day I ate my usual diet of high carbs (hoping to improve the constipation and lethargy) and felt a little better but learnt more about the Diet, finding out that I had the "Atkins Flu" from the Atkins Diet.
My vitals that I have been measuring have improved (yet to have regular blood analysis) including my Blood Pressure has improving low risk safe limits (128/73 HR40). I have had hypertension most of my life (sporting one at that) and have been taking meds for it for quite a long time (>10 years) due to my father also suffering the same. My BP has never been this good.
I am a relatively very tall large active paddler training for the Australian National Dragon Boat "Auroras" team to compete in the World Championships in August 2015. My coach before I secured my selection said he wanted me to be 95kg and have a six-pack and I was only a borderline selection. For more than 6 months leading up to the 3 day intensive selection trials on the 1st November 2014 I set MFP to 93kg goal weight starting at 104kg. Followed it religiously occasionally just going over my calorie count. During the selection camp I only got to down to just over 100kgs weight. The MFP calorie in and calories out stopped working for me? This meant my body weight bench marks tests were going to be hard as testing is based on lifting your bodyweight on Pull Ups, Bench press, situps, beep test and Paddling in a TK1 adapted kayak boat. I luckily made the the team and so my target is still to get to the 93kg weight soon and to have that 6-pack.
My doubts about the LCHF have been overcome with continuous research. I discovered that there are political reasons why the last 30 years of medical and health advice has deemed FAT the villain and the Carbohydrates as the healthy option. I have totally reversed my thinking, now with my nutrition pie chart report being dominated by villain red with a dash of blue carbohydrate. Most notable is that I don't feel the need to snack even when I am training twice a day 3 times a week and once eery other day. I have more energy and enjoy the fatty meals of scrambled eggs, bacon with all the fat, nuts, full cream milk, berries yogurt, cream, cappuccinos with a tsp of Stevia. Baked a New York Style Cheesecake for my wife's birthday, the cauliflower rice is interesting, cheese and butter on my vegetables.
Originally saw the diet on an Australia science program called
"Catalyst - LOW CARB DIET FAT OR FICTION" Thursday, 13 November 2014 http://www.abc.net.au/catalyst/stories/4126228.htm.
Other resources that have cemented my thoughts and belief are
ALL YOU NEED TO KNOW ABOUT LOW CARB HIGH FAT
http://www.peterbrukner.com/wp-content/uploads/2014/08/All-you-need-to-know-about-LCHF1.pdf
BOOKS
The Art and Science of Low Carbohydrate Performance by Jeff Volek & Stephen Phinney
zSandman - I recommend this one for you as an athlete.
Why We Get Fat: And What to Do about It by Gary Taubes
I Quit Sugar for Life by Sarah Wilson
MOVIES
Cereal Killers http://www.cerealkillersmovie.com Highly recommended that you watch this first
Fat Head www.fathead-‐movie.com
YOUTUBE VIDEOS
Tim Noakes http://www.youtube.com/watch?v=5IYVIdztWWs&feature=youtu.be&desktop_uri=%2Fwatch%3F
v%3D5IYVIdztWWs%26feature%3Dyoutu.be&app=desktop
Grant Schofield http://www.youtube.com/watch?v=j9Ovfw7mKR0
Gary Taubes http://www.youtube.com/watch?v=lDneyrETR2o
David Perlmutter “Grain Brain” http://www.youtube.com/watch?v=w2c2Oq-‐Pi2o
Wiliam Davis “Wheat Belly” http://www.youtube.com/watch?v=UbBURnqYVzw
Jeff Volek http://www.youtube.com/watch?v=GC1vMBRFiwE
Peter Brukner http://www.youtube.com/watch?v=JMuD4Z-‐Oxys
Peter Attia – diabetes http://www.youtube.com/watch?v=UMhLBPPtlrY
Robert Lustig–sugar
http://www.youtube.com/watch?v=dBnniua6-‐oM
http://www.youtube.com/watch?v=m8dWNbEscOw
Mary Vernon http://www.youtube.com/watch?v=kaquSijXJkQ
I need somebody to show me some resources to despute my findings as I'm quite convinced otherwise.
Cheers
Succeeding to date LCHF dieter and MFP user
Lmao, if you haven't found anything to dispute the nonsensical resources you posted above, you're not very good at researching.
Protein is highly insulinogenic, Whoops there goes the premise of fathead and taubes. Did you actually read the full studies grain brain and wheat belly reference? The authors totally misrepresent the findings of those studies and are essentially works of fiction. LOLstig? You haven't found a shred of evidence to dispute his nonsense? Lol
Volek and Phinney? Wonder where they get their funding from and if there's anything noticeable in their study designs, hmm
I have not read the Wilson book, but she eats zero carb? Carbs are sugars you know, right?
Ugh... I have the Wilson book and yes she limits her total intake of (sugars, sorry yes I just typed that in here) please all go to that thread...(not here) to between 6-9 grams a day, added, natural sugars whatever, (it's all carbs) and I found it's almost impossible to adhere to. Most of the recipes taste horrible...I have tried it for a few weeks and I can't do it consistently I miss natural carbs. fruit in general. She does push more protein, eggs, nuts, bacon, natural fats. It's basically a very low carb. high fat and protein approach ( which yes I fell for). I am now trying to re gear, that's why I noticed this thread.0 -
hey
did someone also tried a higher protein approach?
I am not losing since 3 months
tried higher fat, fat fast, cutting cheese, cutting aspartame, cutting nuts.
how high can I go with protein?
also heard about that hcg thing which is pure protein....
is it still calories in and out!?
there is no starvation mode right?0 -
hey
did someone also tried a higher protein approach?
I am not losing since 3 months
tried higher fat, fat fast, cutting cheese, cutting aspartame, cutting nuts.
how high can I go with protein?
also heard about that hcg thing which is pure protein....
is it still calories in and out!?
there is no starvation mode right?
No starvation mode. CICO still applies. I recommend trying to stay around 1g protein per 1kg body weight. If you go a little bit over, it isn't a huge deal, but try not to go too crazy.
So if after meeting the macros and staying in a calorie deficit and drinking enough water and you still aren't losing weight, either you have a med you are taking that is hampering you or a medical condition, or you are eating more than you think. Try to weigh all your food more accurately. Check your calorie deficit as well.
Accuracy and consistency over time will get you where you need to be. Some people just lose really slowly. As long as the overall trend is downward, it's fine. Have your measurements decreased? That's something to look at.
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So you're already at a healthy weight, you just want to change body composition.dancafc1995 wrote:19 years old, 5 foot 9, 158 pounds, im really doing this as i want to shed a bit of belly fat but also change my diet to one that i can sustain and make myself healthier in the long term
Lower fat & higher protein, plus moderate cardio & increasing weightlifting would probably get you what you want.
Carbs are way too low, fat is a bit high, protein is a bit high.Most days i try to keep my carb intake anywhere from 20g to 50g of carbs, Fat usually is around 90g - 120g a day and protein is around 150g - 180g a day. So what do you think guys?
Here's a table which explains the healthy ranges of carbs, fat, & protein.
page 1, carbs, 45 - 65% of calories (4 cal per gram)
page 2, fat, 20 - 35% of calories (9 cal per gram)
page 4, protein, 10 - 35% of calories (4 cal per gram)
So for someone with a calorie goal of 2000 per day, that would be
50% carbs, 1000 cal, 250 g
25% fat, 500 cal, 56g
25% protein, 500 cal, 125 g
(Just to take the simplest example.)
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I don't low-carb it, I have averaged 196 carbs/day over the past 21 weeks. Most of that is from veggies and beans, although there is the occasional week that I went overboard (I may never buy Hawaiian rolls again!). That said, I do have to keep tight control over pasta and bread, just due to the fact it takes a lot of calories in them to fill me up. So I approach them cautiously, which I don't with any kind of vegetable, bean, or even rice for that matter. But if spaghetti or angel hair pasta is what's for dinner, I have to make sure I have a plate full of other stuff that will actually fill me up, because 1 cup of pasta is an appetizer as far as I'm concerned.
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I tried it for 12 weeks and had a couple of issues. The main one was that I struggled to eat enough on a day to day basis. I was getting to around 800 calories per day, then feeling absolutely repulsed by food. I discussed this with the nutritionist who had suggested the plan, and she said that's perfectly normal and even desirable. No thanks! I'm not sure if this is coincidental, but for the 12 weeks, I also suffered more frequently from acid reflux, and had some pretty significant gallbladder pain. After the 12 weeks, when I couldn't face another piece of chicken breast with cauliflower rice, I got to enjoy my first and only instance of yo-yo weight gain. I feel this was pretty strongly correlated with starting to enjoy food again for the first time in 3 months.
On the plus side, yes, I lost 5 kilos in the 12 weeks, and my waistline looked better than it had in a while. It also "reset" my taste preferences, and I've found lots of foods pretty sweet ever since. This has persisted for over 6 months now, and is by far the biggest benefit I got out of it. By contrast, I find calorie restriction is a walk in the park compared to the restricted eating that LCHF offers to someone who finds bacon repugnant/doesn't eat any red meat.
As for Sarah Wilson, she lost all credibility when she consistently stated that you can give up sugar and still eat dextrose. The book really should be titled "I quit some fructose".0 -
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dancafc1995 wrote: »Hi guys so this is my first week at being on a Low carb mod protein high fat diet, according to the scales i have lost around 2 pounds so i know something is going correctly. I honestly do not have a lot of weight to lose as i am 19 years old, 5 foot 9, 158 pounds, im really doing this as i want to shed a bit of belly fat but also change my diet to one that i can sustain and make myself healthier in the long term. This first week has not gone to bad, i seem to be filling up a lot quick on High fat, Moderate protein and Low Carb, Before this week by the time i reached around 2000-2300 calories i would be hungry for more sweets, biscuits, that sort of thing, but now its like my body knows when it is naturally full. An example of the sorts of foods a have been eating are -
Steaks, Lean meats, Eggs, Fish such as Sardines or Tuna, Full fat mayonnaise, Peanut Butter, Almonds, Walnuts, and Vegetables and salads such as Tomatoes, Iceberg lettuce, Cucumber, Carrots, that sort of thing. Most days i try to keep my carb intake anywhere from 20g to 50g of carbs, Fat usually is around 90g - 120g a day and protein is around 150g - 180g a day. So what do you think guys? is this diet working for any of you, can you give me any tips?, i would appreciate any feedback thanks, Dan also my diary is open.
You can check my profile page, my results are listed there (I'm 5'7", 155lbs and aiming for 145lbs-- I started at 170lbs)
My diet is low net carbs (carbs - fiber), aiming for below 50g net.
I eat Proteins (grass-fed beef, organic chicken and eggs, seafood, protein drinks), vegetables (non-starchy) and healthy fats, aiming for about 120g protein
I don't eat grains, dairy, fruit or sugar.
My fiber intake is high (very important!!), 35-45g (for a man it should be 50g).
Fat intake is high (because I've removed carbs), at 40-50% of daily cals.
Results:
In a month I've lost 15lbs and 2.8% bodyfat. My appetite has normalized, I don't have cravings, and am hungry only with a genuine appetite...I don't snack as I feel that over-stimulates appetite. I am able to maintain a deficit without mood issues or blood sugar issues (I have a glucometer). In fact, this has normalized my blood sugar readings (they were high). I have high energy, and am walking, biking some, and lifting.
The way your body deposits its fat is dependent on hormone influence....high stress, sleeplessness and high sugar in the blood from excess carbohydrate intake can put fat on your midsection. So whatever you do with your diet, exercise and lifestyle, if you are stressed, this tends to work against your efforts at a healthy body composition. So it's important to keep that in mind.
I'm going to continue with this diet for a few more weeks at least. I'm upping my lifting game on Monday morning...and using that as a main method for reshaping and body composition, with a small amount of cardio.
What I like best about this diet, is that it is so sustainable....it's just the essentials, and that is always a good way to eat, and promotes good habits and promotes a good response from your body.
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Feeling the good life - just keep going and watch out for the atkins flu - feel like you got the flu but this is normal transition to ketosis. Burn Baby Burn 0
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