Advice on low carbs

In my opinion based on what I've learned low carb isn't a good idea. You'll get an initial loss because your body will use its stored glycogen for energy, and that holds a lot of water. But long-term, your body needs carbs for fuel. It might seem logical that if it doesn't have carbs, it will turn to fat stores, but your body can't convert fat directly into energy--it actually needs carbs to start the process of converting fat to energy. Your body CAN, however, convert protein to energy. So guess where it will get its energy if it doesn't have carbs to use directly or to initiate the fat burning? Protein--which it will pull from your muscles.

Only a total calorie deficit will result in weight loss--regardless of the macro balance. Keep your macros at recommended levels for general population--maybe skewing a little more heavily on protein--and stay in a deficit, and you'll lose.

Just one perspective--I don't mean to start a debate.

Regardless of what you eat, a calorie reduction will produce weight loss. Just concentrate on counting your calories and decreasing your intake of food in general to lose weight. Use MFP to show you how many calories you need each day to lose.

spoiledpuppies wrote: »

In my opinion based on what I've learned low carb isn't a good idea. You'll get an initial loss because your body will use its stored glycogen for energy, and that holds a lot of water. But long-term, your body needs carbs for fuel. It might seem logical that if it doesn't have carbs, it will turn to fat stores, but your body can't convert fat directly into energy--it actually needs carbs to start the process of converting fat to energy. Your body CAN, however, convert protein to energy. So guess where it will get its energy if it doesn't have carbs to use directly or to initiate the fat burning? Protein--which it will pull from your muscles.

This is mostly false.

Long-term, your body absolutely doesn't need carbs, if you are taking in sufficient calories from protein and fats.

Only a total calorie deficit will result in weight loss--regardless of the macro balance.

This, however, is fact. You cannot eat whatever you want and lose weight as long as you are keeping carbs low.

Given your history of eating disorder and how you have a hard time eating enough calories while tracking/counting, a low-carb diet might not be a good fit for you. It's super important to make sure you're taking in enough calories from protein and fats.

spoiledpuppies wrote: »

In my opinion based on what I've learned low carb isn't a good idea. You'll get an initial loss because your body will use its stored glycogen for energy, and that holds a lot of water. But long-term, your body needs carbs for fuel. It might seem logical that if it doesn't have carbs, it will turn to fat stores, but your body can't convert fat directly into energy--it actually needs carbs to start the process of converting fat to energy. Your body CAN, however, convert protein to energy. So guess where it will get its energy if it doesn't have carbs to use directly or to initiate the fat burning? Protein--which it will pull from your muscles.

Only a total calorie deficit will result in weight loss--regardless of the macro balance. Keep your macros at recommended levels for general population--maybe skewing a little more heavily on protein--and stay in a deficit, and you'll lose.

Just one perspective--I don't mean to start a debate.

Carbs are a cheap source for calories but long term or short term carbs are not a required food source medically speaking. Now our sweet tooth will not agree with that medical fact.

Okay, so people seem to disagree with me, which is fine; but I've included some passages below. Again, I'm not looking to contradict anyone. Everyone uses a different approach, and we achieve success via a million different paths. There are valid arguments, reams of research, and much anecdotal support for every approach. I kind of think that success is about choosing the science and personal philosophy that you can get behind and commit to it.

From Kinesiology for Dummies, "Why no carbs means muscle loss"...
Glucose is essential to burn fat. Fat and glucose both into the Krebs cycle (that big wheel of H+ producers explained in the section "The Krebs cycle: The body's hydrogen producer) at the same point, as acetyl CoA. However, glucose also contributes to others parts of the cycle. Without glucose, that big wheel won't keep on turning. Without glucose, fat continues to accumulate in the form of acetyl CoA but can't get through the Krebs cycle. The body responds by letting the liver convert the acetyl CoA to an acid called a ketone. Ketones slow the metabolic rate, reduce appetite, and build up levels of acid in the blood (and your body does not like acid). Left unchecked, ketosis can lead a person with diabetes into a coma. In healthy people, restricting carbs (as you do in a low-carb diet) also brings on ketosis. However, instead of just messing with their fat metabolism, they also start losing muscle mass. Here's why: Protein can be used for ATP production within the Krebs cycle, <i>and</i> the liver can turn protein into glucose! If you deprive your body of glucose, it responds by depriving you of your muscle mass, a situation that slows the metabolic rate even more and makes it hard to lose body fat. So eat your carbs!

From Nutrition Insel, Paul, Don Ross, Kimberley McMahon, Melissa Bernstein, "Sparing Body Protein"...
In the absence of carbohydrate, both proteins and fats can be used for energy. Although most cells can break down fat for energy, brain cells and developing red blood cells require a constant supply of glucose. (After an extended period of starvation, the brain adapts and is able to use ketones from fat breakdown for part of its energy needs.) If glycogen stores are depleted and glucose is not provided in the diet, the body must make its own glucose from protein to maintain blood levels and supply glucose to the brain. Adequate consumption of dietary carbohydrate spares body proteins from being broken down and used to make glucose.

From Nutrition Insel, Paul, Don Ross, Kimberley McMahon, Melissa Bernstein, "Preventing Ketosis"...
Even when fat provides the fuel for cells, cells require a small amount of carbohydrate to completely break down fat to release energy. When no carbohydrate is available, the liver cannot break down fat completely. Instead, it produces small compounds called ketone bodies. Most cells can use ketone bodies for energy. When ketone bodies are produced more quickly than the body can use them, ketone levels build up in the blood and can cause a condition known as ketosis. People vulnerable to ketosis include those who consume only small amounts of carbohydrate or who cannot metabolize blood glucose normally. Ketosis is most commonly caused by very low carbohydrate diets, starvation, uncontrolled diabetes mellitus, and chronic alcoholism. Ketosis also can develop when fluid intake is too low to allow the kidneys to excrete excess ketone bodies. As the concentration of ketone bodies increases, the blood becomes too acidic. The body loses water as it excretes excess ketones in urine, and dehydration is a common consequence of ketosis. To prevent ketosis, the body needs a minimum of 50 to 100 grams of carbohydrate daily."

From NASM Essentials of Personal Fitness Training, "Carbohydrate-Intake Recommendations"...
The amount of carbohydrate in the diet can affect performance. High carbohydrate diets increase the use of glycogen as fuel, whereas a high-fat diet increases the use of fat as fuel. However, a high-fat diet results in lower glycogen synthesis. This is of particular concern if the individual is consuming a reduced-energy diet. For the endurance athlete, a carbohydrate-rich diet will build glycogen stores and aid in performance and recovery. Although some studies show an increase in performance associated with the consumption of a high-fat diet, these improvements are seen in exercise performed at a relatively low intensity (less than 70% of VO2 max). As the intensity of exercise increases, performance of high-intensity exercise will ultimately be impaired.

mollymarionet wrote: »

So I have trouble going low carb without also going low calorie. Is it really true I can lose weight eating more so long as i keep my carbs down? I am trying to get down to 127, I'm at 136 right now. I am a recovering anorexic(recovery forever i suppose). I really have a hard time eating a lot of calories when I'm counting.

Can anyone give me some basics on low carb?

If you cut carbs you need to increase protein or fat.

So I guess the ultimate question here is WHY do you even want to lose this weight? I am 5'5" approx. and my goal is 150# because it will be a toned and strong 150#! Why cant you focus on being lean and strong versus a number? I have never had anorexia, but maybe shifting the focus would also make a healthier relationship with your body. I am sure others have suggested this but I have to say what I think. That's my personalty flaw I have to work on! Just my 2 cents and message me with any comments.

Nothing is broken here and IDK what you would call me I am a girl. I meant everything and nothing had been refuted really. You still have not given anything to refute GALE HAWKINS. Nor whatever I said, I am up for a "debate' anytime. but just repeating the same thing all over day after day...No

mollymarionet wrote: »

Thank you all for your advice. I have a complicated relationship with life really. I think low carb is really the way to go honestly, I have a family history of diabetes, stroke, among other things. All the research points to a diet rich in vegetables and fruits and less on the bready side.

Molly while at first going truly low carb can be hard and you will hear a lot of false info from strangers and perhaps family.

Keep reading on the subject and talking with your doctor. It may not work out for me but at this point in time for me nutritional ketosis seems to be working for me. From reading it seems to be my best protection from developing diabetes, stroke, heart attack and Alzheimer's but my research is on going. I know it is the best diet I have been on to get my arthritis pain managed without an Rx.

Have a great 2015.