'Diet' advice needed - overwhelmed by low carb/sugar/LCHF/carb cycling etc
crazyblondechick87
Posts: 6 Member
Hello – I am after a bit of diet advice (using the term loosely of course, way of eating/lifestyle). There are so many different ways of eating out there and I'm trying to figure out which is the best for me, or where to start without chopping and changing between one or the other. Bit of background info on me – I am not terribly overweight but do store fat around my middle, probably looking to lose 1 stone. I am currently just under 5"2 and weigh around 9st-9st 4. Before monitoring my calories and aiming for a fairly 'clean eating' 80/20 lifestyle I was around 9st 6-9st 10. Currently I eat around 1200 calories, more if I exercise. Before anyone says that’s too little, I am super short and simply do not lose on more calories unless they are added back in from exercise.
I think I have a bit of a sugar addiction, so I do well cutting this out and am also quite sensitive to carbs. I've researched and it seems lower carb diets are good for those who store belly fat, have sugar addictions etc and struggle in general to lose weight. I don't have a lot to lose but it takes me ages to go down on the scale, and the occasional cheat meal or week off plan has never affected my weight loss, sometimes encouraging it.
Currently I am considering getting properly into the LCHF diet, but I don't want to go too low carb that my hair falls out or I get keto breath! It seems lots of people on this WOE have loads of weight to lose, so I am hoping I can hover out of ketosis and still lose without the unpleasant side effects, perhaps doing lower carb, higher fat but not leto. But I am also vaguely aware of carb cycling and perhaps this might be the way to go for me, and there is also the option of going sugar free but keeping clean carbs such as oats and sweet potato. I am struggling to find a comparison of these ways of eating online to figure out which is the best option for me and would welcome any advice anyone has.
Thanks in advance :-)
I think I have a bit of a sugar addiction, so I do well cutting this out and am also quite sensitive to carbs. I've researched and it seems lower carb diets are good for those who store belly fat, have sugar addictions etc and struggle in general to lose weight. I don't have a lot to lose but it takes me ages to go down on the scale, and the occasional cheat meal or week off plan has never affected my weight loss, sometimes encouraging it.
Currently I am considering getting properly into the LCHF diet, but I don't want to go too low carb that my hair falls out or I get keto breath! It seems lots of people on this WOE have loads of weight to lose, so I am hoping I can hover out of ketosis and still lose without the unpleasant side effects, perhaps doing lower carb, higher fat but not leto. But I am also vaguely aware of carb cycling and perhaps this might be the way to go for me, and there is also the option of going sugar free but keeping clean carbs such as oats and sweet potato. I am struggling to find a comparison of these ways of eating online to figure out which is the best option for me and would welcome any advice anyone has.
Thanks in advance :-)
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Don't overcomplicate it with Fads and bro science
This is a good sensible starting point
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p10 -
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Unless you have some kind of health condition, I'd suggest you completely erase all that keto/low car/low fat/etc stuff from your mind. Why make your life complicated?crazyblondechick87 wrote: »There are so many different ways of eating out there and I'm trying to figure out which is the best for me.
All those diets have this in common: calories in < calories out. I think that ayone who logs their food in for a long time will automatically start to eat healthier. Usually people are smart enough to choose a large salad instead of a tiny bit of pizza, for example, because for the same amount of calories, the former will leave you more satisfied.
If you want to reduce your sugar intake, then do so! No need to follow a specific "mainstream" diet for that, make your own.0 -
Thanks for your replies, I guess I am trying a bit too hard to 'label' what i'm doing! rather than what feels right which is to stick to my calories, not over do it on any one macronutrient and just watch the sugar because i'm not one of those people who can have one square of chocolate or one biscuit and walk away. There are so many conflicting opinions out there! Especially now reading about LCHF where they dont even recommend tracking calories...0
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1) Meet your calorie target for the day
2) Try and eat a little more lean protein and plenty of fresh vegetables and a couple of servings of fruit if you can
3) Leave aside some calories for treats if you want them, if you don't want them that's fine as well
4) Relax, be consistent and be patient
5) Win0 -
You're totally fine with eating 1200 cal and not eating back reasonable amounts of exercise at your height and weight.
Normal, healthy women store fat on thighs, butts, and tummies most heavily. You're a normal, healthy woman. You don't need any kind of special diet. Different diets won't chance fat deposit locations.
Ignore anyone who wants you to not track calories. Do what actually works.0 -
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I can be a bit of a binger when it comes to things like chocolate, cakes...sugar basically. Right now I try and find a place for it at the weekend, within calories and also within macros. I only buy them in single servings as well. I have done keto before and it does actually help with cravings. I still logged calories though and tracked my protein etc as I do lift weights. Any sudden weight loss is purely water and it does even out after a few weeks. I gave up on it as I wasn't consuming enough fibre and i felt I wasn't getting the most out of my lifts . If you want to go through life in the long term and make the decision that you will no longer consume chocolate or cakes etc then it might work...but in the short term it will just turn into another fad. Can you really see yourself cutting out that food group almost completely, for life? I do get that it is calories in vs calories out but what I would say to anyone is to make sure you are getting adequate protein. It's ok saying 'eat what you want as long as it fits your calories'. There is a difference between weight loss and fat loss. As someone like yourself who doesn't have a lot to lose then it might make all the difference if you focus on dropping your body fat percentage rather than scale weight.0
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crazyblondechick87 wrote: »Thanks for your replies, I guess I am trying a bit too hard to 'label' what i'm doing! rather than what feels right which is to stick to my calories, not over do it on any one macronutrient and just watch the sugar because i'm not one of those people who can have one square of chocolate or one biscuit and walk away. There are so many conflicting opinions out there! Especially now reading about LCHF where they dont even recommend tracking calories...
As someone who chooses a low carb way to meet my caloric deficit....people who recommend not tracking calories are basically talking out of their bum. The idea behind why people say that is that is a theory that if you are eating higher fat and lower carb that the food you eat will have more of a satiety factor....aka you will get full quicker and for longer and therefore naturally eat less. However it doesn't negate that the only factor that causes you to lose weight is eating in a caloric deficit. I do low carb because it is the easiest way for me to eat and maintain a deficit.
I'd just lock down your logging and eat foods you enjoy...but only eat enough to meet your caloric deficit goals. We don't have to make it super complicated. Unfortunately society likes to tell us that we do, but let's be real...that's so they can sell us some new super plan or diet program. Calories in, calories out. When I finally realized that, it was so freeing.
This is really good advice.
I think the best way to think of it is that we lose because of the calorie deficit and all the rest (low carb, keto, paleo, cutting sugar, South Beach) are all ways that work for some people to maintain a calorie deficit -- sometimes without counting, but for me I like to know how many calories I'm losing on so I can adjust as needed and because it's educational to count for a while and learn how it works.
I'd say start by picking a calorie level (I agree 1200 + exercise calories should be fine at your size) and some macro percentages or targets. Depending on how much you want to worry about those there are ways of figuring it out, but I might start with the MFP defaults and if you want to try going lower carb maybe adjust those--for example, I think it's 50% carb with the default, so try 30%, which would be roughly 100 grams at your calorie level, and see how that works for you. Keep track of how hungry or satisfied you feel and when and if you are having trouble sticking to the plan and then adjust.
What I found is that when I was focusing on eating nutrient dense foods to meet my goals and my calories and macros that it was pretty easy not to overeat sweets--I'd have what fit, that's all. But if you want to try cutting them out for a while because moderation is hard for you, that's fine. Just make sure you enjoy and are satisfied by what you are eating.0 -
Hello fellow crazy person!
Agreeing with the others, I'm down 43lbs counting kcal.
You can lose weight eating nothing but cake, but I think you'd get tired! I found out through trial and error what fills me up and makes me feel good throughout the day.
I need sugar for breakfast pre-gym, so banana! I need mid day protein so chicken helps etc. it took about 3 weeks of trying to get it right, but it's good now! I find myself eating fewer carbs overall, but then I did start out eating A LOT!
Best of luck to you! You'll do great!0 -
Thanks so much to all of you, you have said things I have previously been thinking but I just keep second guessing myself. I need to be persistent as sometimes I do find myself floating off track, travelling frequently for work often does that because I need to work on my willpower! I think I am better off aiming for lower carb as I am fuller eating a bit more fat, but it makes sense not to label it or feel as though I need to do that on a daily basis. The same with sugar, maybe start strict and allow myself to phase chocolate back in in moderation.
I have always been consistent at monitoring my calories even when getting lazy with tracking, so that is a natural habit for me and I find it really helps. But 1200 calories can be tricky sometimes, especially with bread/pasta as they add a lot of calories which dont really keep me too full.
This site is always the best to come to for advice and inspiration as there is no bias, no trying to push any one product or way of eating. Thanks a lot for all of the advice - I will keep this thread bookmarked for whenever I start to doubt myself!0 -
I too am sensitive to sugar/carbs. I don't do a formal low carb thing, but just started reducing them by limiting and cutting some foods until I found the sweet spot that lets me eat in a deficit while feeling full and having lots of energy.0
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If you are active theres no need to stick to 1200 cals to lose, perhaps you have too high a deficit set, if you went for 1/2lb a week loss you'll be able to eat some more. Eat back 50% of calories on top of your 1200.
I'm also 5ft 2 and although I'm now maintaining (9st 7lbs/ 133lbs which is slim on my frame) to lose I eat 1800 gross cals a day/ I maintain on 2200. I average 20k steps/day...so I'm not the average gal?0 -
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I used to be exactly like you, OP. It was so liberating to understand that ALL you need to do is track/weigh all your food and eat less than you burn. That's it. Simple. I do watch my sugar and grain-based carb intake, as these foods do make me crave more and that can lead to overeating. But it's awesome to know I can eat bread and still lose weight. Last time I "dieted" I eliminated all grain-based carbs and most dairy, and I really felt deprived sometimes. And it took forever to lose the weight. This way is SOOO much easier.0
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I think i'm definitely in need of a Fit Bit or similar, as I see people talking about their daily steps and i'm so competitive it would probably be a good incentive for me.
Unfortunately I think I am either blessed with a slow metabolism or need to do a lot more exercise than I currently do because I wouldn't get away with 1800. I struggle to eat that and above even when I go off plan. I would love to be able to eat 1500-1600 because then I don't feel like i'm restricting at all.
I also need to get stricter with the gym routine, I was doing 3-4 sessions minimum but this often gets knocked down to 1-2 with work commitments or just being so exhausted!0 -
Just pick a number and go...you're way over-thinking this....pick a number, any number, and start logging all your food.
The rest will come naturally from that.
PS If you think you can't lose on 1500 calories/day, you don't know what 1500 calories/day is. START LOGGING.
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1) Meet your calorie target for the day
2) Try and eat a little more lean protein and plenty of fresh vegetables and a couple of servings of fruit if you can
3) Leave aside some calories for treats if you want them, if you don't want them that's fine as well
4) Relax, be consistent and be patient
5) Win
^^ Excellent advice!0 -
mantium999 wrote: »Please do not listen to these people who say you can eat whatever you want as long as you have a deficit...
Sugar is horrible for you. There are studies that shows that sugar is more addictive than cocaine. If you look on any food label you'll notice that it does not have the daily value % for sugar. If it did you would constantly see it over 100% on almost all food products with added sugar.
Excess sugar causes your body to produce insulin which stores the the excess sugars as fat.
And as for the arguentment that I saw a few posts up, "sweet potatoes have sugar..." Yes, the name is true... They do have sugar in them, however they also have Fiber in them which prevents your body from absorbing all of the sugar that is in the food. This goes for fruits as well.
Bottom line,
Stay away from process foods, items that say "Reduced Fat" because they will have more sugar in them.
Learn to enjoy cooking and cook fresh food.
Watch the documentary called "Fed Up" it's on Netflix.
I've been doing this no sugar/low carb diet since June 1st and I have lost 25 pounds. Without exercise and I just walk about 10k steps while at work.
Also, 25 pounds in a month???? Hahahaha!!!!! Troll wandered out from under his bridge me thinks.
Co-signed. Strong first post. Also, his profile states that he lost 8 lbs (not 25) and has 62 to go. Inconsistent, hmm…0 -
Please do not listen to these people who say you can eat whatever you want as long as you have a deficit...
Sugar is horrible for you. There are studies that shows that sugar is more addictive than cocaine. If you look on any food label you'll notice that it does not have the daily value % for sugar. If it did you would constantly see it over 100% on almost all food products with added sugar.
Excess sugar causes your body to produce insulin which stores the the excess sugars as fat.
And as for the arguentment that I saw a few posts up, "sweet potatoes have sugar..." Yes, the name is true... They do have sugar in them, however they also have Fiber in them which prevents your body from absorbing all of the sugar that is in the food. This goes for fruits as well.
Bottom line,
Stay away from process foods, items that say "Reduced Fat" because they will have more sugar in them.
Learn to enjoy cooking and cook fresh food.
Watch the documentary called "Fed Up" it's on Netflix.
I've been doing this no sugar/low carb diet since June 1st and I have lost 25 pounds. Without exercise and I just walk about 10k steps while at work.
Strong misinformation in this post.
[edited by MFP Staff]0 -
Please do not listen to these people who say you can eat whatever you want as long as you have a deficit...
Sugar is horrible for you. There are studies that shows that sugar is more addictive than cocaine. If you look on any food label you'll notice that it does not have the daily value % for sugar. If it did you would constantly see it over 100% on almost all food products with added sugar.
Excess sugar causes your body to produce insulin which stores the the excess sugars as fat.
And as for the arguentment that I saw a few posts up, "sweet potatoes have sugar..." Yes, the name is true... They do have sugar in them, however they also have Fiber in them which prevents your body from absorbing all of the sugar that is in the food. This goes for fruits as well.
Bottom line,
Stay away from process foods, items that say "Reduced Fat" because they will have more sugar in them.
Learn to enjoy cooking and cook fresh food.
Watch the documentary called "Fed Up" it's on Netflix.
I've been doing this no sugar/low carb diet since June 1st and I have lost 25 pounds. Without exercise and I just walk about 10k steps while at work.
NO!!
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Well, this is filled with made up and false claims. A few lowlights:Sugar is horrible for you.
There are no reputable sources suggesting that sugar, in moderation, is bad for a healthy person.There are studies that shows that sugar is more addictive than cocaine.
Misleading. What they show is that sugar (like other foods, like other enjoyable activities) cause an increase in dopamine. Drugs are problematic not because they increase dopamine, but because they also tend to interfere with the ability to experience dopamine increases from other activities--why an addict may basically give up the entire rest of his or her life to just focusing on obtaining and consuming the drug in question. Very few people who enjoy sugar are likely to stop eating other foods or interacting with family or, you know, working in order just to consume sugar. It's really quite ridiculous to make this comparison if you give any real thought to it.If you look on any food label you'll notice that it does not have the daily value % for sugar. If it did you would constantly see it over 100% on almost all food products with added sugar.
There is no daily value for sugar in the US, that's why labels don't have it.
Plenty of products with some added sugar (like smoked salmon) don't have all that much at all. For example, that moronic movie Fed Up made a big thing about added sugar in jarred tomato sauce, but when I looked at the overall sugar in a common jarred version (just a serving size, not the whole jar) and my own homemade pasta sauce, which included no added sugar, but tomatoes and lots of other veggies, the total sugar in a serving was the same. So the "added sugar" can't actually be all that much.Excess sugar causes your body to produce insulin which stores the the excess sugars as fat.
This is a misunderstanding. We are storing and burning fat all the time, and insulin is part of this process, but you won't gain net fat without consuming more calories than you burn and, similarly, you will lose net fat if you are in a deficit.
Some subset of people, who are insulin resistant (I personally am not, and you can't assume that anyone here is) may have issues that lead to over production of insulin which tends to make many people hungrier than they would otherwise be. That's something to figure out by experimenting with your diet or, ideally, get diagnosed by a doctor.And as for the arguentment that I saw a few posts up, "sweet potatoes have sugar..." Yes, the name is true... They do have sugar in them, however they also have Fiber in them which prevents your body from absorbing all of the sugar that is in the food. This goes for fruits as well.
No, fiber does not prevent your body from absorbing sugar. (And therefore I get more sugar from eating an apple than one of the chocolate chip cookies in my recipe box.)
Fiber does slow down (not prevent) the effect of the sugar, as does fat, and that is why for some people who may have issues with spiking blood sugar it's useful to eat sugar (really, any carb) with some fiber which may or may not be in the same food as the sugar or with fat and protein. On the other hand, an insulin spike may be helpful in building muscle and this is one reason why people trying to do that may actually include more quick release carbs. And, of course, quick release carbs are quite helpful when fueling exercise. (So often the people who are super anti quick carbs seem not to exercise and to assume the rest of us also do not.)Stay away from process foods
Wait, what? Why are we on "processed foods" all of a sudden. You can get just as much sugar in homemade foods, and lots of processed foods don't have much sugar. And of course the vast majority of foods we buy would count as processed. Why are my steel cut oats (Bob's Red Mill, they come in a bag) or dried lentils or canned tomatoes (no sugar) or boneless, skinless chicken breasts, etc., bad to eat?items that say "Reduced Fat" because they will have more sugar in them.
This is a common misunderstanding. Yes, some reduced fat foods will have more sugar to compensate. Usually these are higher calorie foods (like cookies or salad dressing) where they are trying to reduce the calories or make them seem "healthier," and more often just make them less tasty and satisfying.
But I suspect the most common reduced fat foods that people purchase are things like boneless, skinless chicken breast, low and no fat dairy, lean ground beef, etc. NONE of these foods have sugar added, they just have fat removed. (Flavored yogurt of course has sugar added, but same with full fat flavored yogurt.)
Making these kinds of claims generally just makes me think someone has no understanding of nutrition and can't figure out how to read a label.
So OP, please do no take anything this person says seriously.Learn to enjoy cooking and cook fresh food.
Well, this is decent advice, although nothing wrong with cooking from frozen foods, IMO.Watch the documentary called "Fed Up" it's on Netflix.
I'd recommend against this. Evidence to date is that doing so kills badly needed brain cells.0 -
Lmao. Look at all the hate. A simple google search will show you lots of studies about how horrible sugar is for you. And just Yesterday this was in the news
http://www.usatoday.com/story/news/world/2015/07/01/globalpost-mexico-sugary-drinks/29554963/
And yes my profiles only shows that I've only lost 8 pounds. It will also tell you didn't start using MFP until about 2 weeks in to my diet. June first I weighed myself at 284.4 pounds, as of this morning I weigh 258.8.
Research for yourself and listen to professionals OP.
Hilarious that I got my flak for saying sugar is bad then the person who said you can lose weight by eating cake only. Morons... Also... Who trolls a fitness community? Seriously?
Thank you for the news article with no peer reviewed study linked..
Also from the article:The American Beverage Association said the study does not definitively show drinking sugary beverages causes chronic diseases, adding "the authors themselves acknowledge that they are at best estimating effects of sugar-sweetened beverage consumption."
Sounds like a lot of estimating.0 -
Mexicans have high rates of those diseases because Mexico has a dreadful obesity rate, even worse than the US, I believe.
Even so there's always a problem with linking health outcomes to obesity--it's tough to do accurately.
This has nothing to do with eating moderate amounts of sugar within one's calorie goal and in the context of an overall healthy diet.0 -
Hilarious that I got my flak for saying sugar is bad then the person who said you can lose weight by eating cake only. Morons... Also... Who trolls a fitness community? Seriously?
Stop, just stop. Nobody here is advocating a "cake" diet.
Sugar is neither bad nor good. It is present in natural and artificial foods in abundance. Obesity comes from overeating calories from all sources, including sugar. Sugar just makes it very easy to get a lot of calories quickly.
A person can have a reasonable amount of sugar from any source in their diet as long as they meet their protein and fat and micronutrient requirements in the process. If they maintain a reasonable deficit they will lose weight and be the happier for it than attempting to exclude huge categories of food because some documentary tells them they're "unclean".
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To the OP: don't overthink it. As long as you don't have a medical condition, it really is just CICO. I just had pizza for lunch like I do EVERY Friday. I had a big fat barbecue sandwich, fries, beer, and ice cream last weekend. And I got on the scale this morning and have lost another pound like I have over the last 1.5 year, making it 52 pounds total. I'm 5 pounds away from goal at this point. I certainly have not followed anything - low carb, low fat, low sugar, low anything.
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janejellyroll wrote: »Monklady123 wrote: »Lmao. Look at all the hate. A simple google search will show you lots of studies about how horrible sugar is for you. And just Yesterday this was in the news
http://www.usatoday.com/story/news/world/2015/07/01/globalpost-mexico-sugary-drinks/29554963/
And yes my profiles only shows that I've only lost 8 pounds. It will also tell you didn't start using MFP until about 2 weeks in to my diet. June first I weighed myself at 284.4 pounds, as of this morning I weigh 258.8.
Research for yourself and listen to professionals OP.
Hilarious that I got my flak for saying sugar is bad then the person who said you can lose weight by eating cake only. Morons... Also... Who trolls a fitness community? Seriously?
Thank you for the news article with no peer reviewed study linked..
Also from the article:The American Beverage Association said the study does not definitively show drinking sugary beverages causes chronic diseases, adding "the authors themselves acknowledge that they are at best estimating effects of sugar-sweetened beverage consumption."
Sounds like a lot of estimating.
Personally I wouldn't trust any study done by the "American BEVERAGE Association" because I think they might be a tad biased against anything that might be negative about drinking sweet beverages.
I think cutting way down on sugar is something many of us ought to do, because we consume too much of it. Period. Soda, candy, sweet baked goods. I don't care if some "peer reviewed" study shows that sugar isn't bad for you. I know that in moderation it isn't. But many many of us (note I'm not saying "all") eat too much of it. Therefore cutting down, or even cutting certain versions of it out completely, helps me to lose weight. I don't need to drink Coke. For me personally I can cut it out. If you (general) you really love that Coke then drink it a few times a week instead of having four every day. Same with anything that we eat too much of.
If you eat too much of anything, reducing it or cutting it will help you lose weight. This isn't specific to sugar.
Yep. And giving generalized advice (like cut down on pop) doesn't help anyone, since you don't know how they are eating. Telling me to cut down on pop wouldn't have helped at all, since I only drank diet.
In this case, OP seems to believe that she should reduce her sugar intake, and that's fine. No one is saying she shouldn't do that, but that she doesn't need to do a special diet (low carb, no sugar, keto, whatever) to lose weight. Obviously when we go to cut calories and figure out what way of eating will help us stay satisfied on lower calories, people will be cutting out excess calories (including from sugar, and maybe especially from sugar if you are someone who eats a huge amount of it) and adjusting their diet to focus more on the foods they find filling.0 -
Removed several posts that were derailing this discussion and opening it back up as until it jumped the shark there was a solid discussion happening here.0
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Carbohydrates are not "bad" this is unsubstantiated. There are simple sugars (table sugar, in sweets etc) and there are complex carbohydrates (rice, bread, potates). You should avoid simple sugars. Eating simple sugars raises your insulin levels sharply and causes fat storage. Complex carbohydrates on the other hand are an essential macro nutrition that should constitute 60% of your total.calories. digestion of complex carbohydraes occurs slowly and releases insulin slowly. why are carbohydrates important? Because gluocse derived from carbs is the primary source of energy for your body, and the prefered source for your brain. A severely low carbohydrate diet will cause health problems including mental problems, nutrirnt deficiencies and possibly ketosis which is dangerous. Much of the weight loss that is experienced on a low carb diet is water loss because when we store carbohydrates in our liver and muscle, water is stored along with it. When your carbohydrate intake is not sufficient your energy levels drop and metabolism drops. This will negatively impact your workouts because you will have less glycogen stored in your muscle. Exercise is the best way to lose weight when combined with a healthy diet. Any overly restrictice diet like very low carbohydrate diets are not sustainable and can feed into a weight loss-weight gain cycle. Sustained weight loss requires a resetting of your metabolism at a higher level, not resetting your metaoblism at a lower level due to temporary starvation. Carbohydrates are not "fattening." For every gram of carbohydrate you consume yields 4kcal. In contrast for every gram of fat or alcohol you consume you get 7kcal. So fats and alcohol are the most fattening and according to food guide fats should only constitute 15 percent of your ttoal kcal. Carbohydrates become fattening when people consume larger amounts of simple sugar, which unfortunately is very typical in the western diet. Excessive amounts of protein can also be converted to fat, and the typical american consumes more protein then needed. So drinking a protein drink when you are not a super athlete doesn't make any more sense than consuming a low carb diet. The problem is all the misinformation out there. If you really want to know how to be healthy take a nutrition class, hire a nutritionist (registered) or I can help0
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