LOW CARB ADVICE

Start with eating more. Add more protein and up your fats.

You need fat as your energy source. Double your heavy cream if you want to quickly fix it. Eat more red meat. The macros are closer to what you need than the lean protein you've been eating. Your carb levels are ketogenic. If you want to stay healthy on such an extreme diet you really need to make sure you are eating 70% fat, 25% protein, 5% carb or 65% fat, 30% protein, 5% carb. Ketogenic diets drastically alter the body's metabolism. You need the fat for energy. You need to protein to stop muscle loss and to create the amount of glucose absolutely essential for your body to run. Adjust your macros in MyFitnessPal. Also, your overall calorie intake seems really low. A diet that low needs to be medically supervised. You should eat more if you are not being directed by a physician.

Are you working out while on this diet?

When you're working out the first source your body pulls from would be your glucose. Carbohydrates are converted to glycogen and stored in your liver when you need them.

A low-carb diet -- or more specifically, a diet that contains less than 100 grams of carbs per day -- will lead to rapid depletion of glucose and glycogen stores, which can result in a drop in energy and athletic performance

Going low-carb doesn't necessarily result in plummeting energy levels. When your carbs are lower, your body can convert fatty acids and protein into energy via a process called gluconeogenesis.

Whether you burn glycogen or fat doesn't matter too much from a fat-loss standpoint, writes Berardi in "The Metabolism Advantage." The main consideration is to burn calories -- it doesn't make much difference whether these are from glycogen or fat. When training for athletic performance, however, you should ideally be looking to use glycogen as your main energy source. Carbohydrate storage is the limiting factor in athletic performance, according to Iowa State University, as when it runs out, you no longer burn glycogen, which can lead to a decrease in performance.

Make sure you're getting healthy fats!

COCONUT OIL


Keep in mind, you want to try to avoid ketosis if you're focused on gym performance!

I think your diary, as long as you log accurately like you said is fine. I keto eat and I aim for 65-75% calories from fat, 20-25% protein, 5-10% carbs. Most carbs coming from veggies and a small amount from dairy.
You can get in the habits of watching your calories while you also watch carbs. Eating low carb and the high fat keeps you full longer, which means eating less. I ate low carb and lost a lot of weight without documenting it. However, during a stall I think already knowing what your calorie counts are can help you target what is causing the stall and lower your calories. This would also help as you get closer to goal weight, it will start to matter more.
There is nothing wrong with being in ketosis, and once you're keto-adapted you can workout. You might be able to go as hard right away, but you can work back up to it. Your energy will come from fat, not carbs while in ketosis. You might be sluggish until your body makes that transition.
You might want to check out some of the low carb groups. They have a lot of information.

Sardines are the ultimate food for low carb. Rich and fatty, I make a salad for lunch with them. I suggest increasing eating more fish, salmon and cream cheese is an awesome low carb snack!

I am slowly working towards lower carb.

Can any one of you guys take a look at my diary. I'm just starting and I want to make sure I'm on the right track in the nutrition part. I don't know how many percent of carbs should I eat in order to lose some weight.

brookie2983 wrote: »

I'm new too but I was told the nutrition chart should be about 5% carbs 30% protein and 65% fats. Someone please correct me if I'm wrong.

For low carb, carbs don't necessarily have to be THAT low... Maybe 10% carbs, 30% protein, 60% fats. If you were doing Keto, then I'd say your macro breakdown is pretty spot on though.