Low Carb Backfire?
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I personally follow and love LCHF, but cheat days are not possible without the trade-off of a big pop on the scale. That whole "hydrate" part of carbs, and all that. I can do a treat or a cheat meal, but not a whole cheat day. Or if I do, I know what the scale will look like for a few days.0
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I feel like its instilled in me rice, pasta, sweet potatoes are bad for you even small amounts.
What's the right balance to eat them or other carbs so this doesn't happen?
@sheryl792 that is a good question but personally I never found a good answer.
After I learned medically speaking dietary carbs are not required by humans to have good health (protein and fats are NOT optional food sources however for human health) I cut mine carbs from any source to <50 grams daily.
While some parts of the body does require some carbs the body makes all we need from protein.
11 months ago I cut out food containing sugar and/or grains in hoping to manage my pain without Rx Meds. After 30 days my pain was under good control and continues to be under control.
After 40 years of abusing carbs I could not taper off carbs so had to wind up going off carbs cold turkey. It was a hellish two weeks but am glad I did.
Some have not issues with carbs but I do. I do not know why but once I found out they were not required for health and cut them out now my health is better than 20 years ago when I was 44.
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I've been maintaining my weight while eating fewer grams of carbs, generally around 90 to 130 grams, not low enough for ketosis, but low enough enough to keep my blood sugar tests in the low to mid perfect range.0
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Fat doesn't make you gain fat. Carbs don't make you gain fat. Protein timing doesn't matter and is unsubstantiated in anything but bro science. You can't gain weight by eating too little, ask any starving person who looks like a skeleton. (You can do lasting damage to your body though) If you ate above your carb intake chances are you also consumed the sodium that those carbs came with. Drink more water, do a couple good cardio sessions and you'll see the weight dissapear.0
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IsaackGMOON wrote: »
You are right, its EXCESS carbs that are unhealthy.
When you get a metabolic disorder, then you know you were eating excess carbs.
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I feel like its instilled in me rice, pasta, sweet potatoes are bad for you even small amounts.
What's the right balance to eat them or other carbs so this doesn't happen?
Sweet Potatoes are one of the healthiest foods you can eat, often included in the list of super foods. Sometimes things we learned along the way about nutrition don't quite fit the facts.
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Yeah, I was as misguided until a few months ago. Now, I eat potatoes, lentils, beans, whole grain pasta, brown rice, oatmeal, fruits I'd never have touched before (like mangoes, bananas etc) etc. I also put regular sugar in my beverages and homemade juices/smoothies. My diet is now 75-80% carbs because I keep fat low. And I've lost 26 lbs while increasing carbs along the way(down to 126 today). My fasting blood glucose in July was 70 (Normal range is 65-99).I feel like its instilled in me rice, pasta, sweet potatoes are bad for you even small amounts.
What's the right balance to eat them or other carbs so this doesn't happen?
Sweet Potatoes are one of the healthiest foods you can eat, often included in the list of super foods. Sometimes things we learned along the way about nutrition don't quite fit the facts.
You can't prevent this from happening. It's just biology. You can't escape it. 1 gram of glycogen carries with it 3 grams of water. A healthy adult can store 400g in the liver and 100g in muscle cells. You go low carb you deplete glycogen, you drop water weight and vice versa.I feel like its instilled in me rice, pasta, sweet potatoes are bad for you even small amounts.
What's the right balance to eat them or other carbs so this doesn't happen?
Rice and pasta (esp whole grain) and sweet potatoes as well as other carbs from whole foods, are good for you. Eat them if you like them. Ignore the water weight which is meaningless and focus on FAT loss.0 -
Sweet potatoes are actually better for you than regular potatoes. They are also naturally tastier--in my opinion--so they don't require all the extra 'stuff' that cuts into your daily allowance of calories. Seriously, cinnamon and the barest smear of butter and you are good to go.
(Just saying.)
Additionally, there is copious research data out there to support the pro-sweet potato vs. regular jacket potato. If you are having issues with potatoes (general) then it could be because they are akin to the nightshade family and you may have a sensitivity. Hope this helps, and don't lose focus. You're still trying to improve even with a minor setback (and that is a HUGE factor in success).0 -
I think you might need to take a step back and assess why you want to do low carb, and is it worth it to you. List out the pros and cons. You can lose weight well doing low carb, or full carb. Whatever you choose, you need to make sure it fits your wants, needs, and lifestyle well. And that it's something you can sustain for the rest of your life. Whatever you do to lose the weight, you need to be able to do forever to keep if off .0
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If it were me, I'd also be pondering if you want to distinguish between the carbs in vegetables, tubers, legumes, and those from grains that are heavily refined, and stripped of their natural fiber and nutrients (aka store bought bread and baked goods). My body reacts to whole plant foods very differently than heavily refined carbs. My body tolerates whole grains more than heavily refined ones, even.
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This isn't quite accurate. Many people take one approach to lose weight and another for maintenance, but yes, she needs to do something that fits her lifestyle, and then have a PLAN for maintenance.I think you might need to take a step back and assess why you want to do low carb, and is it worth it to you. List out the pros and cons. You can lose weight well doing low carb, or full carb. Whatever you choose, you need to make sure it fits your wants, needs, and lifestyle well. And that it's something you can sustain for the rest of your life. Whatever you do to lose the weight, you need to be able to do forever to keep if off .0 -
Low carb - body depletes glycogen stores and associated water weight (each 1g of glycogen attached to 3-4g water)
Eat carbs and boom glycogen stores (because that's how the body works) and associated water weight
If you want to go from low carb to "normal" style of eating you need to slowly build carbs back up to avoid big weight whoosh ...or ignore scale weight because it means little
Low carb is a route to calorie defecit
It's not magic0 -
Sabine_Stroehm wrote: »
This isn't quite accurate. Many people take one approach to lose weight and another for maintenance, but yes, she needs to do something that fits her lifestyle, and then have a PLAN for maintenance.I think you might need to take a step back and assess why you want to do low carb, and is it worth it to you. List out the pros and cons. You can lose weight well doing low carb, or full carb. Whatever you choose, you need to make sure it fits your wants, needs, and lifestyle well. And that it's something you can sustain for the rest of your life. Whatever you do to lose the weight, you need to be able to do forever to keep if off .
Fair enough. I shouldn't have stated it in such absolutes. I guess I just see so much of plan A to lose weight and plan B to keep it off, but plan B doesn't work well because it's a new plan with new kinks, and there is very little margin for error in maintenance. Tons of people have a really strict losing plan that isn't sustainable, so they really go backwards when they hit goal and can "eat again". I personally yo-yo'd this way through a whole decade.
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Professor Ken Sidari near the end talks about how 5% of the population may be at risk from very LCHF diet. He does list the test one can take to see if LCHF may potentially put a person at risk.
https://youtube.com/watch?v=MXkE8_NdAyQ0 -
Thanks for all the feedback... and when I said gaining muscle I didn't mean all the weight was muscle. I am happy to say that I have lost more than 2% body weight this month which doesn't seem like a lot but I'm only a size 6-8.
Low carb - I should have said I was very limited on starchy carbs which I'm trying to work in.
Clean eating comments - yes it has to do with how food is processed. I think it's a state of mind in eating healthy also.0 -
IsaackGMOON wrote: »Thanks for all the feedback and the back/forth on details. I am pretty much down to my weight a week ago but guess I need to find the balance to have a 'cheat day' and not gain 10 lbs of water weight.
I am teetering between doing a calorie deficit and eating more protein to gain muscle and loose weight (as Josh notes).
I'm not new to working out or eating healthy ... it is a balanced science of knowing what works for YOUR body as I would guess everyone could agree on, right?!?!?
Any suggestions on finding a balance between having a cheat day and paying a week for it in loosing water weight I appreciate the suggestions to try. Thanks!!
That's the problem with low carbing... if you have a cheat day, you're most likely gonna eat carbs and then kick yourself out of ketosis and gain back water weight.
Here's my suggestion
Stop low carbing
To an alcoholic: don't be so irrational! one small drink won't hurt you!
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40% carbs/30%protein/30% fats is what I follow most of the time. I think its a good ratio to adhere to. I also don't eat "clean" but I try to stay away from most unprocessed foods and cook at home 90% of the time. I incorporate lots of lean meats and veggies but I eat treats every single day too.
I don't like ANY strict diets and I feel like they set you up for failure. Moderation!
Edited to say: One meal a week I eat and drink WHATEVER I want. I also stay active in the gym, about 4-5x a week.0
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