Viewing the message boards in:

Low carb diet help!

Options
Posts: 25 Member
edited November 2024 in Health and Weight Loss
Hi all, i want to lower my carb intake and this is my first low carb diet, currently (before the low carb) my macros are - 1200 calories per day Carbs - 127g Protein - 98g Fats 33g.
i wanted to drop my carbs to around 70g to start with (i know it should be around 50g but id like to ease myself into it for a week or so first). I was wondering how i should distribute the extra calories? I was thinking 60% to protein 40% to fats? So id be at Carbs - 70g Protein 132g Fats 56g
Does that seem ok? Any input would be great thanks

Welcome!

It looks like you're new here. Sign in or register to get started.
Sign In
Register
«134

Replies

  • Posts: 7,574 Member
    Why do you want to drop your carbs? Outside of a medical condition it is completely unneeded.
  • Posts: 7,097 Member
    elphie754 wrote: »
    Why do you want to drop your carbs? Outside of a medical condition it is completely unneeded.

    Seconded.
  • Posts: 10,477 Member
    60% to protein is in the wrong direction, leave your protein where it is and swop the carbs for oils and fats.

    Say 50g C, 100g P = 600 cals and 600 cals of fats & oils. So 50% calories from fat.
  • Posts: 25 Member
    yarwell wrote: »
    60% to protein is in the wrong direction, leave your protein where it is and swop the carbs for oils and fats.

    Say 50g C, 100g P = 600 cals and 600 cals of fats & oils. So 50% calories from fat.


    So what would you recommend my macros to be? If i were to put my carbs at 70g? Having trouble working it all out
  • Posts: 10,477 Member
    70g * 4 = 280 say 25% (steps of 5% on MFP)
    100g * 4 = 400 say 35% (or 30%)
    Fat = 40% or 45%
  • Posts: 25 Member
    yarwell wrote: »
    70g * 4 = 280 say 25% (steps of 5% on MFP)
    100g * 4 = 400 say 35% (or 30%)
    Fat = 40% or 45%

    Does this sound ok (i have the plug in so i can change my goals in 1% increments)

    Carbs - 69g - 23% - 276 cal
    Protein - 99g - 33% - 396 cal
    Fat - 59g - 44% - 528 cal

    Thank you for your help btw!
  • Posts: 10,477 Member
    good starting point yes.
  • Posts: 17,456 Member
    If you wish to go low-carb is this something you are going to stick with for life

    If it is join the low-carb group

    If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started

    *voice of experience*

  • Posts: 10,477 Member
    Water weight is a few lbs and as almost all (if not all) diets restrict carbs the reduction in water weight is not unique to low carb. "Stick with for life" is hyperbole.
  • Posts: 17,456 Member
    Water weight is 10-15lbs

    My diet had me at around 350g carbs ... which I doubt ate into my glycogen stores

    and please explain why 'stick with for life' is hyperbole in relation to what I actually said "as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started"
  • Posts: 25 Member
    rabbitjb wrote: »
    If you wish to go low-carb is this something you are going to stick with for life

    If it is join the low-carb group

    If you're thinking quick fix then avoid it .. because low-carb can be one of the most frustrating ways to hit a calorie defecit .. you lose water weight quickly but as soon as you snap it comes back equally quickly and that can absolutely make you throw in the towel and end up fatter than when you started

    *voice of experience*

    Yeah to be honest it is something id want to stick with, but i dont want to go straight into less than 50gs so thought id ease myself in at around 70g first, what do you think of my macros above?
  • Posts: 17,456 Member
    fferbz wrote: »
    show previous quotes

    Yeah to be honest it is something id want to stick with, but i dont want to go straight into less than 50gs so thought id ease myself in at around 70g first, what do you think of my macros above?

    What's your current weight .. because that determines what your protein and fat macros should be set to as minimums and then you can choose how to slot in the rest

    as a minimum you should aim for your protein at 0.64-0.82g per lb of bodyweight and fat at 0.35g per lb of bodyweight
  • Posts: 25 Member
    I weigh 8.7st not too sure what that is in pounds
  • Posts: 25 Member
    edited June 2015
    rabbitjb wrote: »
    show previous quotes

    What's your current weight .. because that determines what your protein and fat macros should be set to as minimums and then you can choose how to slot in the rest

    as a minimum you should aim for your protein at 0.64-0.82g per lb of bodyweight and fat at 0.35g per lb of bodyweight

    I weigh 8.7st not too sure what that is in pounds
  • Posts: 17,456 Member
    fferbz wrote: »
    show previous quotes

    I weigh 8.7st not too sure what that is in pounds

    119lbs

    there's 14lbs in a stone

    so minimum protein per day is 76g and minimum fat is 40g - please note the word MINIMUM
  • Posts: 1,038 Member
    rabbitjb wrote: »

    as a minimum you should aim for your protein at 0.64-0.82g per lb of bodyweight and fat at 0.35g per lb of bodyweight

    Where does this minimum fat recommendation originate from? I'm just wondering as I've seen quoted it a few times.


  • Posts: 17,456 Member
    edited June 2015
    you know I got it from sidesteel / sarah and can't remember the original papers that were linked .. I'm sure you could find them on a search

    a quick google pulled up this http://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf which might put some of it in perspective but doesn't give the actual percentage as a matter of bodyweight on initial skimming

    but when I use the figures against a bodyweight of 119lb and a presumed diet of minimum 1200 it works out about the same
  • Posts: 1,038 Member
    rabbitjb wrote: »
    you know I got it from sidesteel / sarah and can't remember the original papers that were linked .. I'm sure you could find them on a search

    a quick google pulled up this http://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf which might put some of it in perspective but doesn't give the actual percentage as a matter of bodyweight on initial skimming

    Thanks. I will have another hunt later. I did a quick search earlier but most of the official guidelines I found appear to be sticking to the outdated 'cut as much fat as possible' advice, or expressing it as a percentage that clearly doesn't apply to LCHF.
    The idea of it being based on bodyweight or LBM, as the protein requirements are, makes more sense.
  • Posts: 17,456 Member
    http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
  • Posts: 26 Member
    Thanks for asking. I've been wondering the same thing. My doc put me on a low carb diet, but never said how much carbs is considered low carb.
    I'm currently at 212 pounds. So what should be my percentages for the micros?
    I see, if I did the math correctly, I need a min of 136 g of protien, amd 74 of fats.

  • Posts: 26 Member
    So, if I figured right it would be as follows
    20% carbs 35% protien and 45% fats

    Does that sound reasonable?
  • Posts: 5,178 Member
    edited June 2015
    So, how does a 19 year old decide to start a low carb diet for life? If the answer is because you googled it and it is the latest fashion, are you sure you want to base your life on google? And your eating choices on what is the latest "thing"?
    Check here, this might help you decide if this is such a good idea or not:
    http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2
    Why is a 19 year old with no weight issues even counting calories and carbs? I know it is a weird thing to ask considering I am on this site too, but you are 19. And normal weight. Calorie counting, carb counting etc, are not "normal" for someone your age without weight or health issues.
  • Posts: 10,477 Member
    rabbitjb wrote: »
    Water weight is 10-15lbs

    seems very high. Even at 5g water per g glycogen 2.5 kg (5.5 lbs) would be the effect of eliminating it all and that doesn't happen. There's less than a pound in the liver for example.
  • Posts: 10,477 Member
    saboorina wrote: »
    So, if I figured right it would be as follows
    20% carbs 35% protien and 45% fats

    Does that sound reasonable?

    yes, that's reasonable. 20% carbs has been used in long term studies.
  • Posts: 1,316 Member

    Low to lower carb can happen pretty easily. I just don't eat processed sugar heavy foods or pasta, white rice, white potatoes.

    I eat all sorts of vegetables that contain carbs. I eat health nut organic bread and enjoy dark chocolate 85% daily.

    It just keeps me between 60-80 carbs normally. Some days over or under a little. It is pretty easy.

    Some days I know I am going to do a run or long walk and eat a few more carbs.

    It gets down to your body and how your body deals with carbs / insulin functionality.

    Mine does not need as many carbs as others. I feel fine and have been on moderate carb for a year and a half. Lost lots of weight and become very fit!

    It is funny that people can be pushy about their flavor of diet. To some I limit carbs for no reason (I do have reasons), and some think I eat too many to be really be low carb.

    It works for me. There are some good scientific reasons it works for me. My blood tests and glucose meter are good witnesses to that end result.

    I hope you find your sweet spot with your macros. Find the nutrient mix you need inside the window of calories you should eat. And a food scale is a good thing no matter what nutrition plan you follow.

    The low carb group on here is good. They embrace you even if you eat 100
    Carbs a day !

    I may try a keto phase one time to see how it works for me.




  • Posts: 55 Member
    I'm just on my way out of doing keto/low carb. To be honest I never lost any more than my pound a week that I was expecting on a calorie deficit anyway. It did get the scales moving though. Something that hasn't happened for years. I could never hit past the 10 st barrier. I actually quite enjoyed it and never found it restrictive. I never missed breads or rice etc. Just chocolate. I find carbs not to be bad per se but the sugar variety makes me want to binge. The reason i'm not doing it now? I wasn't consuming enough fibre in my diet. Combine that with moderate protein and the constipation is horrendous. Had I been a big lover of vegetables i'd be ok but im not. Please take a supplement or eat all your veggies and low carb fruit if you are going to go for it. I was really low carb, like 5%. I'm now like 25% or 88g but i'm back to reaching almost 25g of fibre per day instead of under 10g!
  • Posts: 559 Member
    You don't need to low carb "for life" to use low carb to lose weight. As for water weight loss, I found it to be only about 1.5kg, not a lot.

    How much protein should you eat on a low carb diet? Somewhere between where you say "I can't eat one more piece of protein" and you're feeling weak due to the lack of protein. Also, it's related to your lean (ie not fat) body weight. You probably don't need to allow for your body needing more protein when you've got a lot of fat in your body, fat doesn't need protein to support itself.

    Don't forget that veges contain protein.
  • Posts: 25 Member
    aggelikik wrote: »
    So, how does a 19 year old decide to start a low carb diet for life? If the answer is because you googled it and it is the latest fashion, are you sure you want to base your life on google? And your eating choices on what is the latest "thing"?
    Check here, this might help you decide if this is such a good idea or not:
    http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2
    Why is a 19 year old with no weight issues even counting calories and carbs? I know it is a weird thing to ask considering I am on this site too, but you are 19. And normal weight. Calorie counting, carb counting etc, are not "normal" for someone your age without weight or health issues.


    Firstly i dont think my age has anything to do with it, i dont know why people comment on things like this putting down your decisions. I want to try a low carb diet because i want to drop my body fat and get lean.
  • Posts: 25 Member
    Can i just add that i dont think im fat and im not unhappy with my body at all. Because when i seem to seek help on here and tell people my age and weight they tell me theres no need for me to diet and im at normal weight. The reason im on here is because i want to loose body fat and tone up! I want to make myself more lean hense why i want to go onto a low carb diet.
  • Posts: 17,456 Member
    fferbz wrote: »
    Can i just add that i dont think im fat and im not unhappy with my body at all. Because when i seem to seek help on here and tell people my age and weight they tell me theres no need for me to diet and im at normal weight. The reason im on here is because i want to loose body fat and tone up! I want to make myself more lean hense why i want to go onto a low carb diet.

    if you want to go low carb because that's what will work for you that's great

    but if you think it's the way to get lean, lose body fat and tone up you're wrong because that's from eating a calorie defecit and lifting heavy things

    however you choose to hit your defecit is up to you ...
This discussion has been closed.

Welcome!

It looks like you're new here. Sign in or register to get started.
Sign In
Register

Quick Links

Categories