Any semi- or moderate low carbers out there? 80-100g/day?
mlinton_mesapark
Posts: 517 Member
Hi folks!
I'm experimenting with eating around 80-100g carbs per day (clean food, 95% prepared at home). I'd love to hear from some folks trying a similar approach.
Not knocking anybody else. Glad to see so many success stories in this group!
Mary
I'm experimenting with eating around 80-100g carbs per day (clean food, 95% prepared at home). I'd love to hear from some folks trying a similar approach.
Not knocking anybody else. Glad to see so many success stories in this group!
Mary
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Replies
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That's probably me, ish. I don't really "count" carbs. I just try to eat slower burning carbs.0
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I'm usually in the 90-120 total carb grams/day. I definitely lose weight faster when I'm below 100!0
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Oooh, me! Sometimes lower, sometimes higher. Basically, I'm too lazy to maintain a strict VLC, but not so crazy as to binge on carbs. I love the relative freedom it gives me along with all of the LC benefits, including weight loss.0
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Thanks, y'all! Feeling less alone now. :-)
So far I've lost approximately 14 lbs in 19 days on this WOE. Of course, I'm just getting started and fully expect things to slow down soon, and definitely by the time I'm in my "normal" weight range.0 -
Enjoy this initial rush of success, it does slow down after a while!0
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ME!!
I just eat fibrous veggies mainly for carbs and some dark chocolate 85% cocoa, and a 80 calorie Greek yogurt daily
It is hard to go over 70 carbs
Even add a couple low carb tortilla shells
So by my nutritional choices I get very little refined sugar or simple carbs
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DrawnToScale wrote: »Enjoy this initial rush of success, it does slow down after a while!
I have lost 115 in a little under a year and a half net
Put on about 15-20 pounds of muscle
It has ups and downs but consistency and a healthy diet for life was what I wanted
And oh yes seeing the scale move was always exciting
Wearing 34 waist jeans that have some room in them is the latest exciting thing!
Edit: I eat about 60 carbs a day. My macro is set to 64 I believe0 -
Me, but I am trying to go to 50 or less. I just started monitoring carbs and don't want to waste some of the carb laden food I bought, so it will be awhile! I try my best not to let it get too close to 100 at this point.0
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I have been a on low carb for a while now. I lost 55 lbs total to date. That was over a year ago. I have maintained my weight and I am now trying to be more strict recently. I want to lose the last 10. This is definitely a lifestyle change not just a quick fix. You learn as you go how to make better choices.0
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I started low carb on the 14th April, 50-100 and have now lost over 14lbs, then I started reading other forums and tried to restrict myself to less than 20 carbs, my weight loss has slowed to 1lb a week last week 2, I do also keep an eye on cals between 1200-1400, I am going back to 50-75, and see what happens, Looking back through my food diary, first few days were up to 70s using up food, then until 19th May averaged 60 per day some more some less, since that date I have dropped carbs and some days below 20 others below 40, probably weekends. So resetting my goals to 75 and see what happens.0
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I feel guilty if i have more than 50 but as I don't weigh more than once every couple of months I can't tell if I could get away with more. Maintenance will definitely involve 100ish I think - will add in sweet potatoes and more veg!0
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Hi, I have just started and am trying to keep below 100. Did this a couple of years ago and lost 50lb. Unfortunately slipped back into my old carb heavy diet and have put about half of this back. Have stopped all grains and am mostly getting my carbs from veg and fruit. Cravings are just beginning to ease of, so I know I am on the right track. This has now got to be a WOE for life so I am trying to find what will work for me in the long term. Good luck0
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I reversed my type 2 diabetes with lots of advice from my doctor, a trainer, and Google searching
I never believed this bit about some carbs act different inside an insulin resistant person than others , but it held true for me.
I do work better at over 50 vegetable based carbs, and of course my 10g of dark chocolate for heart health.
Different people do better at different levels obviously.
Too low and I don't have the zip in my workout.
I have s hard workout planned for today. So I had extra protein and some complex carbs, like 25 or so at breakfast.
Honestly I think carbs I ate in that last were over 100 a meal. It was no wonder I gained weight!!
It has just taken lots of time and exercise to get to where I am not so insulin resistant
It is a balancing act for me. Seeing good results living at 60-80 a day feels good. No pressing desire to mess up a good thing.
A BLT sammich on my organic bread is 32 carbs or so. No big deal.
I just eat one sammich instead of two and a large order of fries.
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It's great to see you all here. I was feeling like the only guy wearing clothes in a nudist colony.
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I started LC in January and average 65-80g/day. Most of my carbs are from vegetables and dairy. During this time, I went from being diabetic to almost prediabetic (A1c from 7.8 to 5.8) and reduced my Metformin from 1500mg to 500mg. I also lost 17# (It was not my main aim for doing LC. I am at ~21 BMI now).
This WoE has done wonders in short 4-5 months for me, reversing a 13 year old T2.0 -
Calboy2015 wrote: »I started LC in January and average 65-80g/day. Most of my carbs are from vegetables and dairy. During this time, I went from being diabetic to almost prediabetic (A1c from 7.8 to 5.8) and reduced my Metformin from 1500mg to 500mg. I also lost 17# (It was not my main aim for doing LC. I am at ~21 BMI now).
This WoE has done wonders in short 4-5 months for me, reversing a 13 year old T2.
Awesome results!!!
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Hear, hear! @Calboy20150
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mlinton_mesapark wrote: »Thanks, y'all! Feeling less alone now. :-)
Aww, don't say that. We don't want anyone feeling alone or out of place here. We're for all low-carbers. It's just the very-low-carbers tend to talk more about it and be more vocal.
You're one of us. And, as you can see, there are others like you here. They're just quietly doing their thing and ignoring all the noise from the crazies.
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Initially I was just going to try to be under 100. But usually I end up anywhere between 40-75. On a day where I feel like I really blew it, I'm still usually under 100.0
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Avg day is ca 100g net. On heavy exercise days with lots of anaerobic work, I eat sushi (rice with erythritol). Main goal is to keep FA, going in or out of ketosis is no problem. As long as it's not for several days in a row or very high carb intake without exercise/fasting.
My insulin sensitivity seems to have improved due to all the exercise combined with lowcarbing. I don't get carb coma after meal anymore. I may feel sluggish, heavy and hungover if binged.
But, I got inflammation in shoulder now, gonna see doc next week. And other nagging stuff. So my next experiment is to try be at 70-ish g with vegs. NO grains!
Besides this, I've never been more fit, feel better mentally, physically than in years on this WOE.
All those little choices, add up to great results so far!0 -
I must make a note to pop in more often, had 67 carbs today, over on cals but I have counted a very large V&T I will have later, it is Saturday, my weekly treat.0
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Always save room for a G&T or a V&T!
Although lately to keep carbs lower I have switched to shots of Pendleton0 -
Switching to lower carbs than before has resulted in me FINALLY getting under 30% body fat. I am pleased with the progress so I am going to try and stay around 100 grams carbs0
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I'm on the fence. I totally believe in the health benefits of the LCHF lifestyle, but full blown keto may not work well for my weekend long runs. I can stay below 25g/day during the week and go to 10 miles. But if I try 20 miles (or more) fasted, I don't know. It's not working. I can experiment some more. Perhaps I'm not fully adapted. Speaking of experiment, what I may try is staying very low during the week, eat some carbs before bed Friday night and go for a long run on Saturday morning and see what happens. It's still an experiment in progress. Even with the experiment, I'm fretting about what kind of carb to "load" with before bed. I hate the idea of carbs that spike the insulin, but then, I guess that's the idea if you want to ingest a lot of carbs. It would be hell to try to eat say 100g of carb by way of lettuce. Back up the truck! Easy with a bowl of pasta though. Yuck. Insulin coma. Probably make me sick. OK, sorry I'm rambling. Still experimenting...0
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DonP, I assume you know about SuperStarch:
http://www.generationucan.com/super.html
Peter Attia seems to like the stuff.0 -
That's funny - I kind of assumed that most people on this forum were doing keto and so were very low carb - but I'm glad to see there are lots of people like me who are just aiming for "lower" carbs. I probably average around 40 to 70g per day and it seems to work ok for me - lost 11lbs in my first 4 weeks - and in fact in 3 out of those 4 weeks I had a "cheat" day due to events that were planned before I started this woe - so there were full on starchy carbs and alcohol involved! But I was very happy that I managed to get right back on track the very next day and still register a loss over the week. Aiming for a fully on track week this week and hoping to get close to my first stone lost.0
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DonPendergraft wrote: »I'm on the fence. I totally believe in the health benefits of the LCHF lifestyle, but full blown keto may not work well for my weekend long runs. I can stay below 25g/day during the week and go to 10 miles. But if I try 20 miles (or more) fasted, I don't know. It's not working. I can experiment some more. Perhaps I'm not fully adapted. Speaking of experiment, what I may try is staying very low during the week, eat some carbs before bed Friday night and go for a long run on Saturday morning and see what happens. It's still an experiment in progress. Even with the experiment, I'm fretting about what kind of carb to "load" with before bed. I hate the idea of carbs that spike the insulin, but then, I guess that's the idea if you want to ingest a lot of carbs. It would be hell to try to eat say 100g of carb by way of lettuce. Back up the truck! Easy with a bowl of pasta though. Yuck. Insulin coma. Probably make me sick. OK, sorry I'm rambling. Still experimenting...
I see two potential problems with what you're currently doing:
1. You're trying to run close to marathon mileage without any amount of relatively easily accessible fuel. 20 miles is around the time that a carb-dependent runner bonks, so what makes you think you could do that or more, completely fasted, especially if you haven't gradually worked up to that amount? You can't just jump into a marathon, fasted, without first working up to that level. It's roughly equivalent to loading a barbell with weights that put the bar at or above your bodyweight, then trying to squat with it, without having lifted even half your weight.
2. You said it yourself -- you're not fully fat adapted. At least not for the amount of physical activity that you're trying to do. If you keep doing your weekend runs with increased carbs, then you're not giving your body the chance to adapt to doing it without. Yes, your distance and/or speed is going to have to reduce for a month or two, but it's not unlike changing from a hindfoot strike to midfoot strike -- different parts are being used, and they weren't being used before. They need time to get up to speed.
It can be done, you just have to give it time and take a couple steps back.
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance
http://www.reddit.com/r/ketogains/comments/1wa6w2/how_to_fuel_during_long_runs_while_doing_keto/ (make note of darthluiggi's posts, he's a prominent person in the keto and athletic communities and has been doing keto for close to 15 years)0 -
mlinton_mesapark wrote: »Thanks, y'all! Feeling less alone now. :-)
Aww, don't say that. We don't want anyone feeling alone or out of place here. We're for all low-carbers. It's just the very-low-carbers tend to talk more about it and be more vocal.
You're one of us. And, as you can see, there are others like you here. They're just quietly doing their thing and ignoring all the noise from the crazies.
Thanks @FIT_Goat for the warm welcome!0 -
DonPendergraft wrote: »I'm on the fence. I totally believe in the health benefits of the LCHF lifestyle, but full blown keto may not work well for my weekend long runs. I can stay below 25g/day during the week and go to 10 miles. But if I try 20 miles (or more) fasted, I don't know. It's not working. I can experiment some more. Perhaps I'm not fully adapted. Speaking of experiment, what I may try is staying very low during the week, eat some carbs before bed Friday night and go for a long run on Saturday morning and see what happens. It's still an experiment in progress. Even with the experiment, I'm fretting about what kind of carb to "load" with before bed. I hate the idea of carbs that spike the insulin, but then, I guess that's the idea if you want to ingest a lot of carbs. It would be hell to try to eat say 100g of carb by way of lettuce. Back up the truck! Easy with a bowl of pasta though. Yuck. Insulin coma. Probably make me sick. OK, sorry I'm rambling. Still experimenting...
I am interested in your ideas on this a bit more.
I try and eat to my activity to a degree. I started HIIT in 8x3 minute cycles for 24 minutes total of a blasting workout. I shoot for 30 seconds of 90% max heart rate per cycle. It got me dropping pounds again pretty fast
And as you mentioned I do eat a few more carb calories on those day. A slice or two of organic seed wheat bread for about 15 net carbs and 160 calories. Net carbs seem strange though
It seems to help have more energy to survive the last few waves of
HIIT.
Any advice from anyone doing this type exercise would be great. I have only need doing HIIT for about 4-5 months
I have also started doing weights with that method. Doing jumping jacks between sets and checking my heart rate monitor to get to about 80% max heart rate at times
Anyway
Awesome thread and it is great to see so many others using carbs specifically for high activity periods
Almost like high octane fuel...
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professionalHobbyist wrote: »Awesome thread and it is great to see so many others using carbs specifically for high activity periods
Almost like high octane fuel...
That's exactly what it is. Specifically high-octane anaerobic fuel. You can fuel low-intensity exercise with mostly fat, and becoming "fat adapted" allows you to increase the intensity somewhat, but you still burn glucose for higher intensity exercise.
As you can see in the Peter Attia experiment, he shows how much glucose he burned at 60% VO2max (which is pretty low intensity -- about the same as a HR of 130 for old guys). He went from burning 95% glucose (which is high, and due to his insulin resistance) to 22% (which is probably better than average).
So fat-adaptation is great for "jogging," but even at that pace, you'll burn sugar, and you need more for HIIT.
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