HOW MUCH CARBS TO LOSE WEIGHT?
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Okay, that's hilarious. I might have to steal it.0 -
Yeah, as others said:
1. The study measured weight loss, not fat loss.
2. Protein was higher in the low carb group. Protein, as I said earlier, is known to be less metabolically efficient by a significant margin compared to carbs or fat. The key to any greater fat loss is likely all due to protein's higher thermic effect, not the change in carbs.0 -
.... and until you understand the relationship between insulin, carbs and fat, you're still going to think that.0
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.... and until you understand the relationship between insulin, carbs and fat, you're still going to think that.
What, like this info?
http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/0 -
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thebrainstorm215 wrote: »I AM 34 YEAR OLD MALE, 5'11 AND 190 LBS. i AM WHAT YOU WOULD CALL SKINNY FAT (SKINNY BODY WITH FAT STOMACH) ...i WANT TO LOSE MY STOMACH AND I JUST JOINED A GYM A FEW DAYS AGO. I WANT TO KNOW HOW MUCH CARBS PER DAY I SHOULD BE EATING. I READ SOMEWHERE THAT 100G OF CARBS WILL BE GOOD...IS THAT TOO MUCH CARBS, OR MAYBE NOT ENOUGH? ....ALSO READ THAT I SHOULD SUBTRACT FIBER FROM CARBS ....IS THIS TRUE AS WELL? .....IF I EAT SOMETHING WITH 20G OF CARBS AND 5G OF FIBER, THEN IT ONLY REALLY COUNTS AS 15 CARBS? ....I'M NEW TO THIS ALL AND JUST NEED SOME CLARIFICATION, PLEASE HELP
Unless you want or need to eat a low carb diet, there is not a real need to limit your carbs. People with some form of insulin resistance, like type 2 diabetes or non-alcoholic fatty liver disease, will be healthier, and may possibly lose more weight, on a LCHF diet. If you do not have health issues, then low carb is not as beneficial (although I am of the opinion that it could be preventative JMO).
If you do want or need to be low carb, low carb is generally thought to be below 150 or 100g of carbs per day. If you want to be in ketosis, you may need to take your carbs below 50g. Mine are at about 20g.
There is no minimum level of carbs you need to eat daily. I know a few people who eat almost no carbs beyond what is found in eggs.
You can count net or total carbs. I find using total carbs is easier.
Best wishes.0 -
Your priorities are off, in my view. Set a calorie goal. I do not recommend a deficit, as you are not very heavy. A caloric deficit, short term, would stress your body. Just whatever # of overall calories cause you to stay at 190. Eat a balanced diet, but plenty of protein (at least 150 grams per day). Don't worry about fat, carbs, fiber, etc. LIFT HEAVY WEIGHTS. As a relative beginner, this puts you in the rare position of being able to simultaneously burn fat and build muscle. Those of us who are more advanced do not have that luxury. After a few months of staying at 190 but being a leaner and more muscular version, you'll want to implement a 20% caloric deficit at that point to get rid of the rest of your fat--that is when you'll actually lose weight. Depending on how far you want to take it, I imagine you being about 175 or 180 with muscle definition. And that part will be challenging. But it will be worth the effort.0
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IDK...legumes, lentils, potatoes, oats, brown rice, quinoa, veg, fruit...these are all staples and make up the foundation of my diet...and they're carbs...and I haven't ever had an issue losing weight or maintaining my weight eating these things.0
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.... and until you understand the relationship between insulin, carbs and fat, you're still going to think that.
I eat lots of carbs and am losing quite effectively. More than 2lb/wk. Bread and pasta are staple foods for me, and my favorite bread is homemade and particularly high in carbs.
Looking at my data, about 50-55% of all my calories are from carbs, or about 240g per day on average over the past month.0 -
I seem to recall someone saying that the best experimental results are your own. Well done.rankinsect wrote: ».... and until you understand the relationship between insulin, carbs and fat, you're still going to think that.
I eat lots of carbs and am losing quite effectively. More than 2lb/wk. Bread and pasta are staple foods for me, and my favorite bad is homemade and particularly high in carbs.
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.... and until you understand the relationship between insulin, carbs and fat, you're still going to think that.
Please feel free to educate us if you think you know better. My understanding about insulin and the effects of insulin are largely based on that weightology link that @audii posted and some other resources.0 -
Didn't that recent study which DID control for protein (the one where the higher carb group went super low on fat) pretty much cover the insulin argument? Someone help me out here because I forget who the authors were. It was very short term and was basically to disprove the insulin hypothesis.0
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juggernaut1974 wrote: »
And you'd STILL have it backwards...
Yep.. calories determine fat loss... not macros. Macros can modify certain parts of the energy balance equation but that is it.
I disagree. Get your macros right, and the calories will fall into place. Too many carbs is not good for metabolism, especially as you age. You may be able to get away with it (high carbs) when you are younger, or if you are highly active.
Carbs become sugar in your blood stream, so try keeping them "low and slow": higher protein and fat and fiber macros, lower carbs (and sugar). So if your lean body mass is 140lbs, eat 140g protein. The amount of fat you take in will be just whatever is required to make your meals. My own fat intake is about 40-50% of my calories. Aim for high veggie intake and a serving of fiber supplement, so that your fiber intake is about 45g, give or take 5g. If you keep your Net Carbs (gCarbs - gFiber) low, it's much easier to lose weight. Of course if you are doing a lot of aerobic exercise, your carb intake will be a little higher in order to fuel that, but keep them minimal for fat loss.
Incidentally, eating this way will make you feel very satiated.0 -
Luvee_Dove5 wrote: »juggernaut1974 wrote: »
And you'd STILL have it backwards...
Yep.. calories determine fat loss... not macros. Macros can modify certain parts of the energy balance equation but that is it.
I disagree. Get your macros right, and the calories will fall into place. Too many carbs is not good for metabolism, especially as you age. You may be able to get away with it (high carbs) when you are younger, or if you are highly active.
Carbs become sugar in your blood stream, so try keeping them "low and slow": higher protein and fat and fiber macros, lower carbs (and sugar). So if your lean body mass is 140lbs, eat 140g protein. The amount of fat you take in will be just whatever is required to make your meals. My own fat intake is about 40-50% of my calories. Aim for high veggie intake and a serving of fiber supplement, so that your fiber intake is about 45g, give or take 5g. If you keep your Net Carbs (gCarbs - gFiber) low, it's much easier to lose weight. Of course if you are doing a lot of aerobic exercise, your carb intake will be a little higher in order to fuel that, but keep them minimal for fat loss.
Incidentally, eating this way will make you feel very satiated.
Do you have evidence to back that statement? Would love to see how carbs can effect metabolism.
Oh and BTW, many of us get satiated by starches more than fat. In fact, I can manage to keep my calories lower (with much greater volume) and hit a deficit much easier while moderating fats. On top of that, I continuously hit personal records lifting when I concentrate on carbs. Lowering my carbs significantly hurts my lifting, makes me feel lethargic and makes it much more difficult to reach my goals. Oh and BTW, I can still hit 30 to 50g of fiber a day.
In the grand scheme of things what matters most for weight loss is calories.. macros can address satiety, energy, hormone regulation, muscle retention, etc..
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It's metabolism. It's what your body is doing with those cals. If you're putting on fat because your blood sugar is too high, then lower your carbs. One way to find out is to test your own blood sugar upon waking in the morning, then again about 2hours after dinner.0
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Luvee_Dove5 wrote: »It's metabolism. It's what your body is doing with those cals. If you're putting on fat because your blood sugar is too high, then lower your carbs. One way to find out is to test your own blood sugar upon waking in the morning, then again about 2hours after dinner.
You don't put on fat just because your blood sugar is high, you put on fat because you eat more than you burn, whether that excess is carbs, fat, or protein.
Yes, your body builds some fat after every meal, both in storing some of the dietary fat you consumed, and in making new fat from carbohydrates or proteins, if those aren't stored elsewhere (glycogen, muscle, etc.) But your body also burns those fats during the course of the rest of the day - as long as by the time 24 hours has elapsed, you've burned more fat than you've created, you're ahead.0 -
Luvee_Dove5 wrote: »
You can eat a ton of carbohydrates and still burn fat. I do.
Insulin, yes, will promote the creation of fat, but even on a high-carbohydrate diet, your insulin level is only elevated just after a meal (and, in fact, is elevated by both protein and carbohydrates). So yes, for a brief time after a meal, you create some fat. For most of the day, when you're not eating, insulin levels are low and the fat you produced just after that meal is oxidized for energy.0 -
rankinsect wrote: »Luvee_Dove5 wrote: »
You can eat a ton of carbohydrates and still burn fat. I do.
Insulin, yes, will promote the creation of fat, but even on a high-carbohydrate diet, your insulin level is only elevated just after a meal (and, in fact, is elevated by both protein and carbohydrates). So yes, for a brief time after a meal, you create some fat. For most of the day, when you're not eating, insulin levels are low and the fat you produced just after that meal is oxidized for energy.
Some of the healthiest and longest living people in the world live off of carbs. They call them blue zones. Not only that, you have vegans, vegetarian, fruititarians, etc...
Your article didn't really talk much about insulin but below is a fairly good article.
http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/
Essentially, what @rankinsect is reference the periods of lipogensis and lipolysis as demonstrated below.
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Calories determine weight loss, that is true, but speaking for myself, I feel a whole lot better and less bloated when I cut down on carbs. Everybody's body is different, but weight loss really is calories in versus calories out.0
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cwolfman13 wrote: »IDK...legumes, lentils, potatoes, oats, brown rice, quinoa, veg, fruit...these are all staples and make up the foundation of my diet...and they're carbs...and I haven't ever had an issue losing weight or maintaining my weight eating these things.
+10 -
Get your hands on some sports nutrition resources of the "let's not bonk" variety. Pick ones that promote food and choosing a balance of food that keeps you going even if everything you find like that is old. They're not outdated, I promise.0
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thebrainstorm215 wrote: »I AM 34 YEAR OLD MALE, 5'11 AND 190 LBS. i AM WHAT YOU WOULD CALL SKINNY FAT (SKINNY BODY WITH FAT STOMACH) ...i WANT TO LOSE MY STOMACH AND I JUST JOINED A GYM A FEW DAYS AGO. I WANT TO KNOW HOW MUCH CARBS PER DAY I SHOULD BE EATING. I READ SOMEWHERE THAT 100G OF CARBS WILL BE GOOD...IS THAT TOO MUCH CARBS, OR MAYBE NOT ENOUGH? ....ALSO READ THAT I SHOULD SUBTRACT FIBER FROM CARBS ....IS THIS TRUE AS WELL? .....IF I EAT SOMETHING WITH 20G OF CARBS AND 5G OF FIBER, THEN IT ONLY REALLY COUNTS AS 15 CARBS? ....I'M NEW TO THIS ALL AND JUST NEED SOME CLARIFICATION, PLEASE HELP
I've lost 22.5 kg in 6 months and am now at a healthy BMI and feeling fantastic, having been on 50% carbs all this time.
I'd recommend eating the foods you love, while staying at your calorie limit which shouldn't be set for higher than 1 lb a week.
This is the Australian Health Department's Healthy Eating Pyramid, which is widely acknowledged as commendable.
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I actually feel like I have been a bit brain washed by the whole low carb thing. I have been trying to follow it for a while now (after a mate lost 200lbs doing it) but I find that it is almost impossible to stick to. I have lost weight previously (around 50lbs) but gained it all back. Low carb made it sound like all my prayers had been answered! But I think I will just go back to what I know and what worked for me - calorie counting.0
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I'm losing fat on 500 grams of carbs a day.Luvee_Dove5 wrote: »It's metabolism. It's what your body is doing with those cals. If you're putting on fat because your blood sugar is too high, then lower your carbs. One way to find out is to test your own blood sugar upon waking in the morning, then again about 2hours after dinner.
You put on fat because you take in more calories than you burn and your body stores the excess. Regardless of the macros that make up that excess.
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retro_secretary wrote: »I actually feel like I have been a bit brain washed by the whole low carb thing. I have been trying to follow it for a while now (after a mate lost 200lbs doing it) but I find that it is almost impossible to stick to. I have lost weight previously (around 50lbs) but gained it all back. Low carb made it sound like all my prayers had been answered! But I think I will just go back to what I know and what worked for me - calorie counting.
Ultimately, diet adherence is the most important factor for addressing your goals. You are now smart enough, after your original trial and error, to know what does not work for you! That was Paleo for me. And from that, I know that low carb does not work for my body.0 -
PeachyCarol wrote: »Didn't that recent study which DID control for protein (the one where the higher carb group went super low on fat) pretty much cover the insulin argument? Someone help me out here because I forget who the authors were. It was very short term and was basically to disprove the insulin hypothesis.
It was by Hall I think. And yep, keeping total carbs and protein just as high as on maintenance calories, even increasing sugar, while only reducing fat (which doesn't affect insulin one way or another) to create a calorie deficit, led to fat loss just fine.
Here it is again.
http://itarget.com.br/newclients/sbgg.com.br/informativos/14-09-15/1.pdf0 -
Luvee_Dove5 wrote: »juggernaut1974 wrote: »
And you'd STILL have it backwards...
Yep.. calories determine fat loss... not macros. Macros can modify certain parts of the energy balance equation but that is it.
I disagree. Get your macros right, and the calories will fall into place. Too many carbs is not good for metabolism, especially as you age. You may be able to get away with it (high carbs) when you are younger, or if you are highly active.
Carbs become sugar in your blood stream, so try keeping them "low and slow": higher protein and fat and fiber macros, lower carbs (and sugar). So if your lean body mass is 140lbs, eat 140g protein. The amount of fat you take in will be just whatever is required to make your meals. My own fat intake is about 40-50% of my calories. Aim for high veggie intake and a serving of fiber supplement, so that your fiber intake is about 45g, give or take 5g. If you keep your Net Carbs (gCarbs - gFiber) low, it's much easier to lose weight. Of course if you are doing a lot of aerobic exercise, your carb intake will be a little higher in order to fuel that, but keep them minimal for fat loss.
Incidentally, eating this way will make you feel very satiated.
I'm 53. You're wrong.
I agree with you on protein intake, but disagree with you on carb intake, and how easy it is to lose weight, and how satisfying a particular macro ration is.
You know why? Those things vary on an individual basis depending on activity level and personal preference and who knows what else.
Even over the time I've been losing weight, it's changed for me. I've kept my protein intake consistent, but whereas I used to feel more satisfied with moderate carbs and moderate/high fat supplementing that? Once I became more active, the whole ballgame changed. I got very hungry. Fat wasn't filling me up any more. My body wanted carbs and is happiest now on a lower fat intake and a much higher carb intake.
And I still lose weight just fine, even at my age.0 -
People get carried away with this macro business, sometimes, eating way more or way less of something than is actually necessary.
Unless your doctor has suggested it or you, personally, feel better doing it, there is no reason to go way over or under any of the standard recommendations.
Try to get a good balance in, but don't worry about what other people say you should be doing. 0 -
That's a very negative post about people who feel macros are an important consideration for them. Just because it doesn't seem important to you doesn't mean you need to devalue their approach. If it works for them, you should support them, not say they're getting carried away.0
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