Low Carb Diet

RodaRose wrote: »

The water weight loss happens only in the first few days or so.

nvmomketo wrote: »

joshuakcaron wrote: »

I was wondering if you guys could provide me with some info on low carb diets. From what I've read it's a quick fix for weight loss but the majority of the weight lost is water weight? Maybe some of you have some better insight on the subject, I'd love to pass on the info.

Low carb high fat diets tend to result in slightly faster weight losses at 6 months which evens out (almost) with other diets at a year. The exception seems to be those with some sort of insulin resistance, those people lose at the fastest rate on a LCHF diet or ketogenic diet. They lose more slowly using moderation, and healthy overweight people find the typ of diet makes no real difference.

The majority of weight lost is NOT water weight. Sure, we lose some water weight in the beginning. Any diet that restricts carbs (like soda or cutting back on bagels) will have water losses early on. It's usually only a couple of pounds. Because there is water loss electrolytes may get low. Those restricting carbs will need to increase sodium to about 3000-5000mg per day, and possibly add extra potassium and magnesium if they let salt get low (those nutrents will get leeched from their body to increased electrolytes - best to prevent that).

I am a 5'8" sedentary woman who lost somewhere around 30-35 lbs from 185-190 to 155lbs in three monthseating 1500 calories per day. That was a loss of 2-3 lbs per week, which I found amazing because I was NOT eating at a 1000-1500 caloric deficit every day. I have stopped losing now (beyond 1 lb/month) because I am eating over 2000 calories per day this past month. I have insulin resistance and would probably gain weight on 2000 calories of a SAD diet.

Those who successfully lose over the long term on a LCHF diet tend to avoid foods high in carbs. I avoid foods with added sugar (beyond a carb or 3 added to a sausage), and all foods made from grains which includes anythng made with flours (breaded meats, muffins, cookies and cakes, all breads and flat breads, chips, pizza crust, noodles, etc). I also limit my starchy carbs which are root veggies grown under ground like potatoes, yams, beets, parsnips, carrots and onions; that doesn't mean I never eat them, but I eat much smaller amounts than I used to (a TBS of potatoes or a 1/2 cup of carrots rather than 1/3 of my plate covered with mashed potatoes with a mound of carrots beside it). Most low carbers also limit fruit. Berries are the lowest in sugar and many eat a half a cup a few days of the week. Other fruits are eaten with moderation such as a third of a banana or half of a small apple.

A carb is a carb, and all carbs convert to glucose. We try to keep carbs low. I usually keep mine under 30g.

If carbs are kept under 50g, one will enter ketosis and the body will oxidize fats for fuel rather than rely on glucose for fuel. One will often feel tired and weak for a few days while glycogen stores are depleted but once you get past that (as long as you keep up sodium levels) many find they feel better than ever, their appetite is deminished, and carb cravings are gone.

Between 50 and 100g of carbs is often a bit of a problem area for some. It is low enough that one may be repeatedly depleting and refilling glycogen stores and carb cravings may stay fairly strong. This ends not to be the case as much is one is not sedentary.

100-150g carbs is good level fr many low carbers who are not going for ketosis.

Atkins is a ood low carb book. Dukkan is used by some, and paleo and clean eating is sometimes done low carb too. Peter Attia's (md) blog is a great source for some of the science behind low carb. Any info by Phinney or Volek is a great information source. The video Fathead is a good video for someone who wants their information presented in an entertaining manner. The Perfect Human Diet is another good video.