trouble limiting carbs

lauriebak
lauriebak Posts: 1 Member
edited November 2024 in Food and Nutrition
I have no problem limiting calorie intake ( 1000-1200/ day) but keeping carbs down to 100g/day is a problem. Any advice on this and/or how much to eat for weight loss? All kinds of advice out there on the net ... but usually under 100g. I'm 70 yes old and about 10 pounds lighter would be great. Feel the extra weight is an ager. Thanks, Laurie

Replies

  • usmcmp
    usmcmp Posts: 21,219 Member
    You don't have to limit carbs. It's a good idea to focus on eating lean protein and vegetables at the main meals, but unless you have a medical reason to watch carbs you don't have to cut them down to 100g.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    Welcome to MFP!

    You've asked a few questions there, so I'd like to answer your first about how much to eat for weight loss. Your current caloric level is about as low as you should go.

    As far as carbs, there's no reason you need to limit them, barring a medical condition.

    Saying that, I do know that when you're eating around your calorie limit, if you're getting adequate protein and fat, the amount of carbohydrate you mentioned might be about right.

    So... I'd like to ask about your protein and fat intake. Are you getting enough? Dieters need more protein than is generally recommended. To calculate your protein needs, multiply your bodyweight by .65. You'll need that many grams of protein a day. To calculate the minimum amount of fat you should be eating, multiply your bodyweight by .35.

    If you need help setting your goals in your diary from these numbers, multiply your grams of protein by 4, and you'll get the total calories a day from protein you should eat. Divide that by your total caloric goal (1200 calories) and you'll have the percentage to set your protein goal at.

    To calculate your fat percentage goal, multiply your the fat grams you should be eating by 9 and perform the steps just as for protein above.

    Any calories left can be "spent" on carbs.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Yes, carbs below 100, below 72 even better. Especially at your age, when you are becoming less carb tolerant each year. It's not hard to do, you just have to think about everything you put in your mouth. The less sugar(carbs) you consume, the healthier you will be. This goes for EVERYONE, regardless of their body weight. Cut out all breads, cows milk, and soda pop to get started. Read keto clarity, and Why we get Fat, two excellent books.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Do make sure you are eating protein and fat. How high or low you go on carbs does not matter.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    edited December 2015
    Focus on a plant based diet. With at least 21 grams of fiber a day. And proper amount of protein. Throw away all the chips, wheat thins, little cupcakes, oreos, etc. Walk 20 minutes a day every single day for your heart.
    I have seen older people go low carb and they take in too much saturated fat which many doctors do not recommend high amounts. Eat your fruits and veggies. Avoid trans fats in many junk foods.
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    JanetYellen wrote: »
    Focus on a plant based diet. With at least 21 grams of fiber a day. And proper amount of protein. Throw away all the chips, wheat thins, little cupcakes, oreos, etc. Walk 20 minutes a day every single day for your heart.
    I have seen older people go low carb and they take in too much saturated fat which many doctors do not recommend high amounts. Eat your fruits and veggies. Avoid trans fats in many junk foods.

    Please Explain why you feel this op should throw away oreos or crackers ?

    Op- I have eaten around 190 g of carbs daily throughout my weight loss process . I had no problems losing my weight and maintaining it for @ 2 yrs so far. Carbs don't cause people to gain weight or get fat. A calorie surplus causes weight gain. A calorie deficit causes weight loss. Unless you have a medical condition, there's no reason to fear carbs ( or throw away crackers like suggested above )
    I enjoy a treat daily. Each night I have a serving of ice cream or cookies. I use moderation and portion control. Once I learned moderation, I could eat all the foods I love without depriving myself .
  • ultrahoon
    ultrahoon Posts: 467 Member
    edited December 2015
    JanetYellen wrote: »
    Focus on a plant based diet. With at least 21 grams of fiber a day. And proper amount of protein. Throw away all the chips, wheat thins, little cupcakes, oreos, etc. Walk 20 minutes a day every single day for your heart.
    I have seen older people go low carb and they take in too much saturated fat which many doctors do not recommend high amounts. Eat your fruits and veggies. Avoid trans fats in many junk foods.

    Or, do none of that because it isn't required for weight loss. Only a calorie deficit is, and OP was specifically asking about weight loss.
  • yarwell
    yarwell Posts: 10,477 Member
    lauriebak wrote: »
    I have no problem limiting calorie intake ( 1000-1200/ day) but keeping carbs down to 100g/day is a problem. Any advice on this and/or how much to eat for weight loss?

    Limiting carbs is just a matter of picking foods lower in carbs and avoiding high carb foods. It's usually beneficial to avoid any low fat / lean / light options as there will likely be proportionally more carbs in these per calorie than their full fat equivalents.

    You diary is not set to public so we don't know what you're eating.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    Junk food was/is a problem for me. A serving size of oreos is 2 cookies. I can never limit myself to 2. A "weakness". A "problem" for me. Some experts will tell you to throw all that junk food away if you cannot resist temptation. Hope that helps with confusion.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    JanetYellen wrote: »
    Junk food was/is a problem for me. A serving size of oreos is 2 cookies. I can never limit myself to 2. A "weakness". A "problem" for me. Some experts will tell you to throw all that junk food away if you cannot resist temptation. Hope that helps with confusion.

    While some are successful with moderation, I'm with you about not having foods that trigger me in the house. Hyper-palatable foods like Oreos are a prime example.

    I also feel fuller and am more satisfied when I have lots of veggies, fiber, and protein.
  • kommodevaran
    kommodevaran Posts: 17,889 Member
    edited December 2015
    NM
  • abatonfan
    abatonfan Posts: 1,120 Member
    JanetYellen wrote: »
    Focus on a plant based diet. With at least 21 grams of fiber a day. And proper amount of protein. Throw away all the chips, wheat thins, little cupcakes, oreos, etc. Walk 20 minutes a day every single day for your heart.
    I have seen older people go low carb and they take in too much saturated fat which many doctors do not recommend high amounts. Eat your fruits and veggies. Avoid trans fats in many junk foods.

    ...Plants have carbs. An apple has more carbs than a chicken breast (18-22g of carbs compared to 0-0.5g).

    OP, what are your macro percentages set at? Unless there is a medical reason to limit carbs, there's no reason why you need to (under the assumptions that you are meeting other macro/micronutrient goals and can keep to your calorie goals while feeling satisfied).
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    edited December 2015
    lauriebak wrote: »
    I have no problem limiting calorie intake ( 1000-1200/ day) but keeping carbs down to 100g/day is a problem. Any advice on this and/or how much to eat for weight loss? All kinds of advice out there on the net ... but usually under 100g. I'm 70 yes old and about 10 pounds lighter would be great. Feel the extra weight is an ager. Thanks, Laurie

    Your calorie intake may be a bit on the low size and causing hunger. Are you sure you need it that low? You would have to be a petite and sedentary woman to need calories to be kept that low.

    I eat a very low carb ketogenic diet (less than 20g of carbs on most days). I find the easiest way to keep carbs low is to avoid all baked goods (bread, muffins, noodles), grains (quinoa, rice), and limit starchy root veggies (potatoes, turnip, yam, carrots, etc) and fruit ( berries are lowest carb of fruit). My carbs mainly consist of veggies, and that works well for me.

    When I cut carbs I replace it with fats. Add a bit of extra butter to your veggies or have some cheese with meats, or add full fat whipping cream to coffee instead of 1% milk. Adding fats to a lower carb diet will generally be more stating and will usually improve cholesterol and blood pressure over time, as well as improving blood glucose levels, which can be important to those with insulin resistance health problems like type 2 diabetes, PCOS, or possibly dementia.

    Try the Low Carber Daily group for more elf and information. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group Lower carb diets are not well supported or sometimes understood on these main boards.

    Good luck.
This discussion has been closed.

Categories