Which Plan to Follow

Either or but low carb & low fat aren't going to work unless you're eating at a deficit. And it probably won't happen as quick as you'd like.

The "Eat Less Than You Burn" plan.

Alyssa_Is_LosingIt wrote: »

How about the "Eat at a Calorie Deficit" plan? And no, you don't need quick results. You need sustainable results. Find a plan that you can stick to, log everything as accurately as possible, and be patient. The weight will come off.

This^

Instead of a "plan" just eat your normal foods BUT weigh/measure the portions. I am fat because I eat too much food....it's not the fat....or the carbs that made me fat....it's the calories.

A side note:
Low carb is great for initial water loss. If you need the number on the scale to move quickly...this is your "plan." Keep in mind that the water comes back when you eat "regularly" again. Eventually more of the weight will come back unless you have a game plan for maintenance.

With low carb you will never be hungry which helps a lot when you are on a calorie deficit

Also you will have countless energy (all your bodyfat) to your disposal - 10kg bodyfat=90'000 kcal vs 2'000 kcal carbs in your muscles and liver...

Your insulin response will be better which means fat secretion from the cells will be much easier...

The only "downside" to low carb is that it can be hard to stick to, otherwise it is a brilliant lifestyle

your own.

Cutting fat, carbs, whatever really mainly works because you cut out entire food groups which naturally leads to a calorie deficit. I've known people who swear by cutting out dairy, others who swear by cutting gluten. But in my opinion, cutting out food groups isnt the best way to go.

Fats provide health benefits (limit saturated fats, trans fats). Carbs provide health benefits including fiber (avoid simple carbs/added sugar). Just eat healthier food that you like in sensible portions. There is no magic "plan". Losing weight (and keeping it off) isnt a quick results thing, it is a lifestyle change.

You're probably going to get a lot of slack for this post, and having been there myself, I'll be nice... Anything that is "Low ____" is pretty much *kitten*, unless your doctor recommends it or you have a medical issue that requires it. No one body is the same, so no one meal plan will work for every single person. And no... you don't need "quick results". You need to be patient and think about how badly you really want this. Good things do not come to those who *kitten* about how long it takes. Good things come to those who sweat and bust their *kitten* each and every day. It won't be easy at first, but stick through it and it WILL get better. You will start seeing results, SLOWLY but you need to pay attention and be grateful to the differences in how you feel, how your body looks in the mirror, your new PRs, be it a lap time or squat weight.

I highly suggest weightlifting if you're looking to lose weight, as it's going to help you burn more calories in the long run and you can eat MORE, because you're fueling your body to grow the muscles that will burn said calories/fat. Don't fall victim to the "cardio err-day, all day" trap. Trust me on this. I just started Jamie Eason's 12 Week Live Fit plan: Week 4 today, and I'm seeing results. I don't follow the meal plan, but I make proper choices. I eat 1,800 calories a day with a 40/20/40 (Protein, Fat, Carb) split. I've dropped 5 pounds and am trimming my waist/thighs and growing my arms and other muscles. Just trust me on this-- don't fall for the fad diets or fancy products. Just trust your body and trust the journey and take what everyone says here (who has been there, done that) into consideration.

Whatever you do, don't ask for advice and then immediately turn it down because it's not good or fast enough. That's the quickest way to get eaten alive out here. Which, I guess would help you see "quick results" in weight loss, but I'm pretty sure you don't want to get torn a new a-hole...

Best of luck!

rko78621 wrote: »

Opinions Needed - Low Carb or Low Fat? So many different plans out there that is it difficult to decide which plan to follow - but I NEED QUICK RESULTS so that I will stick with it.

Most importantly; you need to eat at a deficit.
After that no one can tell you what to do, because only you can figure out what works best for you.
For me moderate carbs and fat work well and I prefer slow loss over fast, because so far this is what has worked. I have lost 65 pounds over two years eating a wide variety of healthy foods aiming at a .5 pound weekly loss. I never had to worry that I all of a sudden gained back some weight again. I know too many people who LOST WEIGHT FAST and then re-gained it even FASTER.
Good Luck !

the eat less move more plan.

nothing else is needed.

Anything under 130g is generally accepted as low carb.

BennyCH wrote: »

cutting out certain food groups is really important, especially gluten-based food because they don't offer anything that you cannot get from other more healthy sources and they are filled with toxins

I don't agree at all.

Cutting out certain foods leads to craving those foods. Unless there's a legitimate medical reason and your doctor has told you to do so, it's best to keep eating the things you normally eat, just in smaller portions.

If glutens were toxic, the FDA would have banned them.

Kruggeri wrote: »

You don't need a plan/program/diet/way of eating. What you need is a calorie deficit. You can achieve that calorie deficit any way you like: LC, LF, Clean, Paleo, IIFYM, Vegan, whatever way you prefer, but the one requirement is that you have to be at a calorie deficit. Many successful people find they have the best chances of long term success if they use moderation to continue to eat all the foods they like while achieving that calorie deficit. In my experience, that is far more motivating than losing weight quickly doing something that makes me miserable.

cosign

All plans work, but each plan works for different people. Find what works for you. That will be a "plan" that keeps you satisfied, gives you the energy you need to live your life, is something you can do for the rest of your life, allows you to enjoy the foods you love, and fits into your lifestyle.

Personally, I am doing wonderfully on a moderation "plan". My macros are set at 35% carb, 35% protein and 30% fat so, technically, it qualifies as a reduced carb way of eating but not low carb. I needed to do it to manage T2Dm but found out that it is very satisfying for me overall. YMMV

seska422 wrote: »

BennyCH wrote: »

cutting out certain food groups is really important, especially gluten-based food because they don't offer anything that you cannot get from other more healthy sources and they are filled with toxins

I don't agree at all.

Cutting out certain foods leads to craving those foods. Unless there's a legitimate medical reason and your doctor has told you to do so, it's best to keep eating the things you normally eat, just in smaller portions.

If glutens were toxic, the FDA would have banned them.

I cut out bread made from flour and don't crave it. I reduced simple carbs/high glycemic load carbs and increased protein, veggies, and exercise, and except for really briefly premenstrually, am no longer plagued by food cravings. Previously, the more sugar I ate, the more I wanted.

@rko78621 - whatever helps you get to a calorie deficit without feeling deprived. For me, it was lowering carbs. For you, it may be lowering fat, or just eating the way you normally do, but smaller amounts.

I'm a firm believer in a balanced diet...moderate carbs, moderate fat, moderate protein intake.

of the two though, I guess I would opt for low carb...time has shown that low fat diets are actually pretty bad for you from a health standpoint...dietary fat is very essential...you can get away with little to no carbs...but I personally wouldn't bother unless I had a medical reason to actually go low carb.

note that most people who eat anything resembling the SAD could stand to moderate both carb and fat intake...but that doesn't mean you have to go low carb or low fat....just balance out your nutrition better.