Who is doing low carb?
dogman8374
Posts: 7 Member
I am tweaking my diet to lose 20-30 lbs. After alot of reading I have decided to go the low carb route. Any thoughts or suggestions are welcome.
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Replies
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I'm doing the same thing. I eat a *kitten* load of protein. over 100 grams per day and keeping carbs at about 50 grams.0
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Don't buy into fad diets unless you have an allergy or specific medical condition. Losing weight requires a caloric deficit. Plain and simple.
As long as you are hitting your minimum protein and fat macro's, you can feasibly do whatever you want with the remaining calories. Filling them with whole food carbs would be wise in order to get the adequate amount of fiber (25-30 grams minimum per day) along with a variety of micronutrients.
Strive to get 0.60-0.80 grams protein per 1 lb. bodyweight and a bare minimum of 0.40-0.45 grams dietary fat per 1 lb. bodyweight.
Again, you can fill in the remaining calories with whatever macro you want. Just be wise about it. You can still go very low carb with this advice if you choose to, but don't ignore nutrition at the sake of losing weight (which you can still do on a high carb diet).-1 -
There are lots of folks here doing low/lower/slower carb diets. If lowering your carbs seems like something you'd like to do, DO IT. Do it wisely. Eat whole foods, moderate protein, higher fat. Eat real foods.
There are several low carb groups here, and lots of folks here doing it wisely.0 -
I'm giving it a try, too. Be sure to drink extra, extra water to handle the additional Protein. My carbs will come from veggies, fruits, and protein. My plan is to eat mostly fresh foods and avoid stuff in packages-containers-jars-cans, etc. Macros P/C/F are 45-20-35 for 1257 calories. Due to injuries I'm unable to do maximum THR workouts. I'm concentrating on my nutrition.0
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I have done low carb...didn't enjoy it..I always felt "empty"...never satisfied with my meal no matter how much I ate.
I prefer a well balanced macro set...
My only suggestion is don't try to do any intense exercise for a while...I almost fainted the first time I tried...
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If you haven't done so already, I would recommend researching how to set your macros on low carb. A lot of people make the mistake of just cutting out things like bread, pasta, etc, but don't consider how they need to adjust fat and protein. This can end up derailing them.
Low carb can have a range of carb intakes, so take your your body into account when you are determining your macros. Some people can easily hit <50g of net carbs, others may find that they need more to feel their best based on their activity and performance goals.
It's also helpful to consider your lifestyle when choosing any eating style - will you need to make big changes to your current routine in order to follow an eating style? For example, if you tend to eat out at restaurants frequently, but the restaurants you tend to go to have very limited low carb options, is changing your routine to eat more meals at home or possibly traveling farther to other restaurants going to work for your life? It's all about finding a way of eating that you like and is sustainable for you.0 -
out of curiosity, what made you decide to go low carb?
all you really need is a straight calorie deficit...0 -
dogman8374 wrote: »I am tweaking my diet to lose 20-30 lbs. After alot of reading I have decided to go the low carb route. Any thoughts or suggestions are welcome.
Dogman there are a lot of low carb stories and ideas at the MFP forum below.
community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
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I didn't realize I was doing low carb till now. I'm good with fish and veggies... I loveeee carbs!! So I know if I have a little I will eat a lot. I am not strong enough yet to allow breads and rice.. I will eat more, it's like candy lol, going to do brown rice soon, just haven't bought it lol0
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I was doing very low carb.... Less than 20 grams per day. I have recently realized that 20 is too low. So I am now going to increase carbs to 50 per day. But I will never go back to the 200 per day recommended by MFP.0
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Join one of the many low carb groups here. More support and advice and less of the criticism and claims of low carb being a fad.0
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Don't mind me, cleaning up all the off topic post.
2. No Hi-Jacking, Trolling, or Flame-baiting
Please stay on-topic in an existing thread, and post new threads in the appropriate forum. Taking a thread off-topic is considered hi-jacking. Please either contribute politely and constructively to a topic, or move on without posting. This includes posts that encourage the drama in a topic to escalate, or posts intended to incite an uproar from the community.
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OP, make sure this is something that you can do long term and not just as a diet. Because generally, if you use a strategy as just a diet, it generally doesn't work.
Low carb is an effective strategy for losing weight, but short of a medical condition, it is not going to be much more effective than any other diet strategy. From me, when I lower carbs below 200g I am extremely lethargic and my workout performance suffers. And since I want to be fit and not just skinny, my workouts are very important to me.
But before you start, make sure you do a lot of research. You need to make sure you are getting adequate fats (as @kgeyser suggested).0 -
Going off what psulemon said, I low carbed as a diet strategy, and it ultimately didn't work for me because it wasn't sustainable. I missed oatmeal.
The idea of any "diet" where you do something just to lose weight is kind of silly when you think about it. Unless that works with your personality, and you can shift between two different plans of attack, doing low carbing for your weight loss phase, and conscientious tracking of a regular intake during your maintenance phase... why bother?
I've eventually settled into a way of eating, even when I was still overeating, where I focused on sources of protein that I like, carbs that I like, and healthy sources of fats. I tend to moderate my carb intake, and it's lower than most SAD eaters, but higher than most low-carbers. It's what works best for me as a sustainable way of eating. That's the important thing. I like how I eat. It's not something I'm doing just to lose weight. I control HOW much I eat to do that.0 -
dogman8374 wrote: »I am tweaking my diet to lose 20-30 lbs. After alot of reading I have decided to go the low carb route. Any thoughts or suggestions are welcome.
Some ideas to lower your carb intake from the MFP's blog:
http://blog.myfitnesspal.com/15-lower-carb-whole-food-swaps/
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I did low-carb exactly once in my life and it was the worst four months of my life. I lost 40 lbs, but it made me hate so many foods. And, of course, I gained it all back because it wasn't sustainable and restricting carbs for several months just made me want them that much more once I reached my goal weight. I lost the entire 40 lbs without exercise because I didn't have the energy to exercise. I started out chubby and ended up skinny fat. Never again.
I think the best way to do it is to keep it simple - moderate levels of carbs, fat, and protein. Weight loss is calories in vs. calories out anyway, so it doesn't really matter. For fitness purposes, carbs are fuel, so they're a necessity for this girl.keniaclimaco5 wrote: »I'm doing the same thing. I eat a *kitten* load of protein. over 100 grams per day and keeping carbs at about 50 grams.
100 grams of protein is a *kitten* load? Who knew?0 -
If you feel like it will work for you and you want to try it out, give it a shot. I tried it once and lasted less than a week. I love bread too much!0
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I'm a low carber here. Well moderately low carb.
I don't believe low carb is a fad diet. However I also don't believe it is magic either. Eating at a deficit is what has helped me loss weight in the last 3 months. Low carb helps me maintain that deficit with ease. I have also not had the difficulty with exercise that the above poster experienced. I have had more energy and increased my workout intensity since starting low carb.
I like it, but it's totally not necessary to lose weight. It's just one of the many ways of getting there.
There are a couple low carb groups you might want to look into. You could find a lot of info and support there. Just don't believe the hype that with low carb you can eat absolutely as many calories as you like and loss weight. Eat less, move more, lose weight.
Great post! I echo this! I didn't monitor my carbs and relied on a calorie deficit to lose. It worked, however, When I began eating lower carb in addition to a calorie deficit, the weight loss was much easier. You will find what balance works for your body. Too many people focus just on meats and proteins when going low carb and exclude the benefits of including veggies in their meal. Good luck!0 -
The thing that everyone that is considering a low carb lifestyle needs to keep in mind, at least those considering Atkins in particular, is that it was not created so that you are confined to less than 20 or 30 carbs per day for the rest of your life. The idea is to kick it off for a few weeks with less than 20 to change from burning glucose for energy to using fat for energy (ketosis) and gradually add in higher carb items slooowly until you can gauge what you need to continue to lose weight and then maintain once you get to where you want to be. Atkins has a "carb ladder" and near the top of the ladder is *gasp* grains! Low carb does not have to be a "fad diet" and is definitively sustainable long term if you put the effort into going about it slowly!
Here is what the carb ladder looks like:
Phase 1, Induction:
Rung 1: Foundation vegetables: leafy greens and other low-carb vegetables
Rung 2: Dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses
Phase 2, Ongoing Weight Loss:
Rung 3: Nuts and seeds (but not chestnuts)
Rung 4: Berries, cherries, and melon (but not watermelon)
Rung 5: Whole milk yogurt and fresh cheeses, such as cottage cheese and ricotta
Rung 6: Legumes, including chickpeas, lentils, and the like.
Rung 7: Tomato and vegetable juice “cocktail” (plus more lemon and lime juice)
Phases 3 and 4, Pre-Maintenance and Lifetime Maintenance:
Rung 8: Other fruits (but not fruit juices or dried fruits)
Rung 9: Higher-carb vegetables, such as winter squash, carrots, and peas
Rung 10: Whole grains
Sure there is no exact rung for cakes and cookies, but as long as you have a good handle on the amount of carbs needed to reach and maintain your goals, a little treat here and there isn't going to hurt! There are also several recipes out there for desserts that contain almond or coconut flour that helps to keep the carb count down.
I am a huge advocate of a low carb lifestyle and I am always looking for friends, so anyone that wants to add me, feel free to do so!0 -
dogman8374 wrote: »I am tweaking my diet to lose 20-30 lbs. After alot of reading I have decided to go the low carb route. Any thoughts or suggestions are welcome.
I use a moderate carb plan of 60-80 carbs that are vegetable based with a few dark chocolate carbs.
It is more filling for me when I eat veggie carbs over starchy, then grainy.
That is what works for me. Feeling full and balanced nutrient mix.
Feeling full makes it easier to not snack
Check the low carber forum.
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I feel that I'm 'low' carb although to some I'd be considered the opposite haha For months I've been in a deficit, consuming 160g carbs most days. However, this week is the first of a new carb cycle I'm trying out--low carb days (150g carb | 60g fat | 135g protein) are 5x a week & my high carb days (220g C | 40g F | 110g P) are 2x a week for my leg days. Cutting carbs completely, or even getting below 100g, is simply not feasible for me as carbs are an energy source & I work out 5-6x a week lifting weights & doing high intensity cardio.0
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How much fat are you taking in?0
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I personally choose a low-carb diet, because it allows me to focus on well-cooked proteins, lots of veggies / fruits, and the occasional whole grain (though I often replace the grain or rice with quinoa... because I absolutely love it).
Losing weight does require a caloric deficit, but I choose to focus more on great foods and ignore the math, because having to physically count calories for me is far more unsustainable than just learning eat right. For me, it's just easier to straight up avoid candies, desserts, breads, as part of my regular diet and treat them as occasional treats.
But you asked for thoughts or suggestions! Most importantly, I recommend becoming a vegetable hound at your nearest farmer's market. For me, replacing bread was terrible until I realized just how many freaking awesome choices I had:- Brussels Sprouts: baked or sautéed in oil
- Grilled squash: seasoned with bam
- Portobello mushroom caps: cook em' like a steak, season like a steak.
- Cauliflower: look up recipes for a good mash. Amazing with any protein
- Broccoli: sautéed -- get it charred. Best thing ever.
- Asian stir fry: Awesome way to use things like bell peppers, snap peas, carrots, and onions with some different sauces and seasonings
- Baked carrots: See if you can find some giant carrots, put pieces of butter on them and bake in the oven.
- Grilled asparagus: Takes a little practice, but worth it
- Bag of spinach: sauté it!
- Baby tomatoes: Grow em' yourself. You'll love making salads or just eating with a bit of oil and salt and petter
Anyway, those are just a few things you can do. Anyone who tells you low-carb is "boring" hasn't learned to appreciate real food! Fruit salads are better than any dessert. Fresh blackberries, blueberries, strawberries with drinking yogurt is a great way to get your sweets.
Believe me, this is a far cry from my former diet -- which was like 70% bread (bagels for breakfast, pretzels for snacks, sandwiches for lunch, pizza and pastas for dinner). I can tell you I feel a hell of a lot better getting most of carbs from great veggies and stir fries -- and don't really have to pay attention to the calories. And when I do have a slice of pizza here in NYC at Lombardis or John's for a special occasion -- you appreciate it a hellava lot more when you weren't bombarding your palate with "lean pockets" the night before.
Good luck, and good choice. 0 -
Losing weight does require a caloric deficit, but I choose to focus more on great foods and ignore the math, because having to physically count calories for me is far more unsustainable than just learning eat right. For me, it's just easier to straight up avoid candies, desserts, breads, as part of my regular diet and treat them as occasional treats.
Good luck, and good choice.
THIS!! One of the best posts I've read. Thank you.
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I have done low carb...didn't enjoy it..I always felt "empty"...never satisfied with my meal no matter how much I ate.
I prefer a well balanced macro set...
My only suggestion is don't try to do any intense exercise for a while...I almost fainted the first time I tried...
yes! thaat's how I felt doing low carb, constantly peckish and that 'empty' feeling.. no more low carb lol
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Anyone who tells you low-carb is "boring" hasn't learned to appreciate real food.
Fruit salads are better than any dessert. Fresh blackberries, blueberries, strawberries with drinking yogurt is a great way to get your sweets.
By restricting carbohydrates you're limiting yourself to eating mostly protein and fat every single day, which is boring... not to mention illogical unless it is medically necessary.
No one is saying that pigging out on desserts and candies is wise. What would be wise is to employ a Common Sense Diet, consisting of primarily whole minimally processed foods.
...All of those foods you mentioned as replacements are high carbohydrate by the way.0 -
Anyone who tells you low-carb is "boring" hasn't learned to appreciate real food.
Fruit salads are better than any dessert. Fresh blackberries, blueberries, strawberries with drinking yogurt is a great way to get your sweets.
By restricting carbohydrates you're limiting yourself to eating mostly protein and fat every single day, which is boring... not to mention illogical unless it is medically necessary.
No one is saying that pigging out on desserts and candies is wise. What would be wise is to employ a Common Sense Diet, consisting of primarily whole minimally processed foods.
...All of those foods you mentioned as replacements are high carbohydrate by the way.
The ones I listed are actually more mid-range carbs (compared to say, corn, potatoes, yuka, butternut squash) -- which I still love and enjoy.
I'm not sure we disagree all that much. To be fair (and to your point) I also wouldn't necessarily call my diet "low-carb" in the Atkins or anti-veggie sense; it is more that anytime you switch to getting your bulk of carbs from fruits and veggies it is dramatically lower carb than the standard American diet by default.0 -
Anyone who tells you low-carb is "boring" hasn't learned to appreciate real food.
Fruit salads are better than any dessert. Fresh blackberries, blueberries, strawberries with drinking yogurt is a great way to get your sweets.
By restricting carbohydrates you're limiting yourself to eating mostly protein and fat every single day, which is boring... not to mention illogical unless it is medically necessary.
No one is saying that pigging out on desserts and candies is wise. What would be wise is to employ a Common Sense Diet, consisting of primarily whole minimally processed foods.
...All of those foods you mentioned as replacements are high carbohydrate by the way.
No, they're not. But, bravo on managing to piece together that a diet low on carbs has more protein and fat, that's the whole point of low carb. It's also hardly boring. If anything, the boring foods are the ones left out, rice, pasta, bread - bland things that only exist to carry other flavors like gravy and sauce and butter. It's also not illogical. Illogical is insisting that everyone must eat one way, regardless of their activity level or medical history, even if eating another way makes it EASIER to maintain a deficit. Using your theory, everyone who thrives on LC should force themselves to eat wheat bread and be miserably hungry all day instead of skipping the bread, eating a salad instead, and having tons of energy to go work out.0
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