Low Carb Diet
joshuakcaron
Posts: 343 Member
I motivated a friend of mine to start losing weight after they saw the success that I had, and they asked me what kind of diet I was on.
Personally, I eat what I want, when I want, I just pay really close attention to my portion sizes. He was curious about low carb diets as we als have a few friends within our social group who've done low carb diets and lost (and kept off to this day 8+ years) over 100lbs.
I told him I'd look into it for him, but I'm still all about eating what you want when you want.
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.
Personally, I eat what I want, when I want, I just pay really close attention to my portion sizes. He was curious about low carb diets as we als have a few friends within our social group who've done low carb diets and lost (and kept off to this day 8+ years) over 100lbs.
I told him I'd look into it for him, but I'm still all about eating what you want when you want.
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.
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Replies
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I wouldn't necessarily call it a quick fix. Yes, there is a lot of water weight lost at the beginning due to depletion of glycogen stores, but it still comes down to CICO for fat loss. The low carb groups on here will probably have more information.0
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Low carb diets work because people tend to spontaneously eat less on them. Here's a good beginners guide you can pass along:
LCHF for Beginners
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The water weight loss happens only in the first few days or so.
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I'm doing 20 to 50 Carbs a day and have lost 30 since Aug 230
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At risk of stating the obvious low carbers avoid milk, choose high fat low sugar yoghurt and limit fruit to low sugar berries and the like.0 -
I eat lower carb. I don't have a strict limit, I just try to choose lower carb foods most of the time. I started eating this way to help my IBS and found it to be highly effective. I was also pleasantly surprised to find that it keeps my appetite/hunger level much more regulated. FWIW, the carbs I gave up were almost all things that are generally considered relatively healthy. I've never been a sweet eater, so it's not like I stopped eating a dozen donuts and cookies a day or anything like that. It was mostly whole wheat bread, oatmeal, pasta and potatoes and things like that I cut back on.0
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For a lot of people LC is really just a way to get in the calorie deficit required for weight loss.
Carbs do typically have a lot of calories ie breads, pastas, starches...
I've done low carb but couldn't stick with it as I always felt "empty" so I went the route of eat what I want just in smaller portions.0 -
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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.0 -
I found myself in a lower carb range by eliminating what I call junk food. Doughnuts, Little Debbie cakes, etc. I ate more veggies to feel more full
It worked great in reducing calories for CICO goals. I lost weight consistently.
It just happened to be lower carb, by happy accident.
Low carb is not magic
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Low carb works for weight loss; but let your friend know that weight loss is just the first step.
I don't do low carb for this very reason. Low carb won't be a lifestyle change for me. So I measure and log the food that I like. So when I get to maintenance I will know "the price" of foods I eat.0 -
I find when I do LCHF I'm not as hungry as when I'm eating whatever I want with smaller portions.0
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Asher_Ethan wrote: »I find when I do LCHF I'm not as hungry as when I'm eating whatever I want with smaller portions.
Fats/Protein help with satiety is why...that is why lots here are proponents of getting in healthy fats and proteins along with carbs.0 -
Don't forget the hunger suppression of ketosis. I had eaten nothing up to 1pm, 100 cals of cheese, then at 4 I had a bit of avocado. What is this hunger of which you speak ?0
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The water weight loss happens only in the first few days or so.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.
Thanks for all the info, I'll pass this on to him.
I actually tried eating low carb today and yesterday and my calorie count had been the same but I feel like I'm eating more. Maybe that's just me. It's also really hard to pack a lunch I found, I spent 50$ on groceries that between myself and my girlfriend we almost went through in a day. Kind of expensive if you ask me. I mean I didn't do the shopping so maybe she bought stuff that was way more expensive than it needed to be but yeah. I couldn't think of very many ideas of foods to pack for a lunch (maybe someone had suggestions here?) I don't think I'd be able to stick to eating like this it's way too restricting for me. I like eating my fruits :P0 -
Here's a link to the main LCHF group in MFP:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group0 -
Low carb means your other macros increase. So you will eat higher grams of both protein and fat, and hopefully, fiber.
Low carb worked really well for me. I lost 30lbs really quickly, at a rate of over 2lbs a week. Lots of fish, chicken, beef and loads of veggies, and whatever fat was required to make the meal. My fat grams were about 50% of my calories. I ate a small amount of beans/legumes.
I think it's a great way to drop-off the body fat!0 -
Luvee_Dove5 wrote: »Low carb means your other macros increase. So you will eat higher grams of both protein and fat, and hopefully, fiber.
Low carb worked really well for me. I lost 30lbs really quickly, at a rate of over 2lbs a week. Lots of fish, chicken, beef and loads of veggies, and whatever fat was required to make the meal. My fat grams were about 50% of my calories. I ate a small amount of beans/legumes.
I think it's a great way to drop-off the body fat!
@Luvee_Dove5 How many grams did you keep your carbs at? I find i struggle with getting many veggies and fibre in while also keeping my carbs low.0 -
@christinev297
I thought in terms of Net Carbs (gCarbs - gFiber)
49g net carbs
It's hard to get in enough fiber with veggies only IMO, so I also used flax and chia seeds to achieve 45g fiber daily.
I aimed for 454g veggies daily, lots of leafy greens in that.0 -
Luvee_Dove5 wrote: »@christinev297
I thought in terms of Net Carbs (gCarbs - gFiber)
49g net carbs
It's hard to get in enough fiber with veggies only IMO, so I also used flax and chia seeds to achieve 45g fiber daily.
I aimed for 454g veggies daily, lots of leafy greens in that.
Thanks. Yes i use chia and flaxseeds everyday0 -
joshuakcaron wrote: »The water weight loss happens only in the first few days or so.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.
Thanks for all the info, I'll pass this on to him.
I actually tried eating low carb today and yesterday and my calorie count had been the same but I feel like I'm eating more. Maybe that's just me. It's also really hard to pack a lunch I found, I spent 50$ on groceries that between myself and my girlfriend we almost went through in a day. Kind of expensive if you ask me. I mean I didn't do the shopping so maybe she bought stuff that was way more expensive than it needed to be but yeah. I couldn't think of very many ideas of foods to pack for a lunch (maybe someone had suggestions here?) I don't think I'd be able to stick to eating like this it's way too restricting for me. I like eating my fruits :P
It can $$ be if you are eating a lot of bacon, nuts and cheese. Most ketogenic dieters eat what everyone else is having just without the starches and sugars. Breakfast is eggs and coffee with coconut oil or cream in it. Lunch could be a can of tuna with mayo, half an avocado and celery. A family dinner of meatloaf, green beans and mashed potatoes would just exclude the mashed potatoes. Yesterday's dinner was noodles with a tomato sauce with peppers and shrimp; I skipped the noodles and added a bunch of grated cheese to my sauce. Yummy.
I suppose it could cost more because the cheap starchy fillers are excluded but it doesn't have to. To turn a dinner of a steak, salad and a baked potato into a ketogenic meal, I would not add extra steak but just butter my steak and use liberal amounts of full fat salad dressing on my salad, and skip the potato. The pat of butter doesn't cost more than a potato.0 -
Another resource to pass to your friends are several reddit groups about keto.
This has links to the other ones (more specialized, like geared towards women, vegetarians or athletes)
https://www.reddit.com/r/keto/
Page has so many users, a lot of information is shared.
I have been low carb for 3 years now. Have lost 94 lbs. I stalled for over a year (but did not gain back weight) but am losing again after tracking everything now.
For me, this is my way of eating, not a temp diet. It keeps my blood sugar excellent, which is my primary concern.
Your friends should definitely try it out and see if it works for them, but it is not a temp diet. If they hate it after a month, it may not be the way to go for them. But whatever diet they go for, it should be something they can stick to for the long haul...not a quick fix.0 -
Followed DANDR and lost 250+lbs.
http://community.myfitnesspal.com/en/discussion/10104529/251lbs-lost-dandr/p10 -
So I've done the low carb thing for over a week now, I feel much fuller on the same amount of calories. It's a lot harder to eat with restrictions though, I guess it depends if you're a disciplined individual or not. I can definitely do low carb if I wanted (and I'm thinking I might.)0
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Low carb works for weight loss; but let your friend know that weight loss is just the first step.
I don't do low carb for this very reason. Low carb won't be a lifestyle change for me. So I measure and log the food that I like. So when I get to maintenance I will know "the price" of foods I eat.
Ditto. Why delay learning good eating habits?
Unless you're planning to eat low carb for life I see no reason to do low carb unless you have Type 2 diabetes.
I'd rather learn to eat the food I love within my calorie limit - a habit that will last for life. In fact, that's how I've lost 23 kg since April.0 -
Low carb works for weight loss; but let your friend know that weight loss is just the first step.
I don't do low carb for this very reason. Low carb won't be a lifestyle change for me. So I measure and log the food that I like. So when I get to maintenance I will know "the price" of foods I eat.
Ditto. Why delay learning good eating habits?
Unless you're planning to eat low carb for life I see no reason to do low carb unless you have Type 2 diabetes.
I'd rather learn to eat the food I love within my calorie limit - a habit that will last for life. In fact, that's how I've lost 23 kg since April.
Being full on the same is actually super awesome, I plan and know I'd gain weight if I start eating carbs again. I don't mind.0 -
joshuakcaron wrote: »Low carb works for weight loss; but let your friend know that weight loss is just the first step.
I don't do low carb for this very reason. Low carb won't be a lifestyle change for me. So I measure and log the food that I like. So when I get to maintenance I will know "the price" of foods I eat.
Ditto. Why delay learning good eating habits?
Unless you're planning to eat low carb for life I see no reason to do low carb unless you have Type 2 diabetes.
I'd rather learn to eat the food I love within my calorie limit - a habit that will last for life. In fact, that's how I've lost 23 kg since April.
Being full on the same is actually super awesome, I plan and know I'd gain weight if I start eating carbs again. I don't mind.
No idea what you're trying to say there, sorry!
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joshuakcaron wrote: »Low carb works for weight loss; but let your friend know that weight loss is just the first step.
I don't do low carb for this very reason. Low carb won't be a lifestyle change for me. So I measure and log the food that I like. So when I get to maintenance I will know "the price" of foods I eat.
Ditto. Why delay learning good eating habits?
Unless you're planning to eat low carb for life I see no reason to do low carb unless you have Type 2 diabetes.
I'd rather learn to eat the food I love within my calorie limit - a habit that will last for life. In fact, that's how I've lost 23 kg since April.
Being full on the same is actually super awesome, I plan and know I'd gain weight if I start eating carbs again. I don't mind.
No idea what you're trying to say there, sorry!
I follow CICO - I eat what I want when I want, but I find eating low carbs makes me fuller so I can eat the same calories without having to feel hungry. At least that's how it's felt so far:0
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