High Protein, low carb
hank0422
Posts: 1 Member
I have started a high protein diet and have done this for 2 weeks. I am losing weight which was not happening while eating 1200 calories of healthy foods. But... I do not have much energy
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Replies
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Low carb, moderate protein, high fat much better.0
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Try adding whole grains and/or fruits back in slowly. That is, add one serving a day at lunch this week, for example. Also, make sure to include healthy fats.
Be aware that much of the weight loss from low carb diet in the first two weeks is water. Even if you could stick with it, your weight loss should slow down.0 -
If you weren't losing on "1200 calories" chances are pretty good that you were actually eating more than 1200 calories. Very few people have a maintenance level of calories that low, even if highly sedentary.
Were you using a food scale and weighing all food while on 1200 calories?0 -
Anyway, how many calories are you eating now? How much fat, protein, carbs? What methods are you using to track how many calories you are eating? What is healthy foods to you? Initial weight loss on low carb is usually mostly water.0
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There are a few things that could cause this
- Something was off in your logging, and you were eating well over the 1200 calories you thought you were, and now you are eating fewer calories because you've cut out a lot of the carbs while not replacing those calories. This is very likely ... how have you been tracking calories, both before and after switch
- You have some sort of medical condition that causes you to metabolize fewer of the calorie from proteins or that decreases your metabolism when eating carbs (PCOS might have some sort of affect on this, women with this condition seem to do better on a low carb diet) but this is still quite RARE
- You've now depleted a lot of glycogen stores, which also releases a lot of water (glycogen stores carry water with them); this woosh is often seen when dieters switch to low carb, but doesn't necessarily translate to continued fat loss. Considering that it has just been 2 weeks, this is most likey. It is very likely in combination with the first point.
But you can't get around the calories in/calories out equation. That one is the laws of physics. Can switching to high protein/low carb change the calories out part of the equation? Maybe, but it is either very slightly (thermic effect of food), or very rarely (metabolic medical condition, which should probably be overseen by a doctor, likely an endocrinologist)
As for the energy, you probably aren't getting enough calories, or you're still adjusting to ketosis (if you are in that stage) - what is sometimes called the "carb flu." It is my understanding that most people who successfully go low carb increase their fat as much as or more than their protein. Do some studying up on the ketosis diet and LCHF if you plan to continue going that route to achieve a calorie deficit.0 -
^^^^^ Yep^^^^ and don't forget to keep an eye on your sodium/electrolytes. Too low will usually produce the carb flu you're experiencing. Most people who are at keto level carbs consume between 3-5g Sodium on a daily basis.
Research and learn
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It does sound like keto flu to me. Low sodium causes fatigue, brain fog, headaches, muscle pain and possibly spasms. Unless you increase sodium when electrolytes are off, the symptoms can last for weeks.
3000-5000mg of sodium per day is a good starting point. Drink boullion, add salt to food or drink a teaspoon of salt in a cup of water. It will probably help.0 -
Carbs supply your energy. Try adding a banana before a workout. If that's not enough then you need to increase your good carbs, fruits veggies.0
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@hank0422 I'm still curious on what you want to debate?
Also isn't low carb, high protein a Dukan ish diet? Not that it matters, just curious 0 -
If you feel tired eating too much protein and too low carb, why not go the more moderate route? 0
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I have started a high protein diet and have done this for 2 weeks. I am losing weight which was not happening while eating 1200 calories of healthy foods. But... I do not have much energy
Set your macros in the app. 50% protein, 30% fat and 20% carbs. This should be good and just continue exercising! 0 -
1. Keep your electrolytes in check, low carb can screw with sodium levels, I use either Powerade Zero or High-5 Zero tabs, I found I was getting grumpy and tired without it in check.
2. Smart carbs like bananas and fruit are ok, bananas power my workouts.
3. Research has found anything less than 150 grams is still low enough to have a benefit without the drawbacks of going super low.
Keep up the good work0 -
Reduce the protein.
Add fats and oils: avocados, bacon, almonds, sunflower seeds, mayo, full fat salad dressing, dark meat chicken, beef.0 -
will low carb high fat still help in losing weight? And if yes...how much in a week?Most people these days who do low carb....do high fat, not high protein. If you are eating low enough carb to be in ketosis then a high amount of protein can be turned into glucose and kick you out of ketosis.
I personally doubt you have the keto flu since it has been going on for 2 weeks. I always did low carb for the increase in energy, so if I was you....I'd be looking for another way of eating.
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ralostaz2000 wrote: »
will low carb high fat still help in losing weight? And if yes...how much in a week?Most people these days who do low carb....do high fat, not high protein. If you are eating low enough carb to be in ketosis then a high amount of protein can be turned into glucose and kick you out of ketosis.
I personally doubt you have the keto flu since it has been going on for 2 weeks. I always did low carb for the increase in energy, so if I was you....I'd be looking for another way of eating.
Yes, low carb, high fat diets do cause weight loss. There are many books, videos etc on the market that you can check out. Just google 'low carb, high fat diets" How much in a week? I don't measure in weeks. Weight loss is rarely so linear. Often there is a good deal of weight loss at the beginning (both weight and water) and then it even outs to a little a week like most other diets. Low carb, high fat helps me stay 'full' and happy so I eat less and I am less tempted to eat 'empty' calories from the myriad of things that are presented in a day.1 -
ralostaz2000 wrote: »
will low carb high fat still help in losing weight? And if yes...how much in a week?Most people these days who do low carb....do high fat, not high protein. If you are eating low enough carb to be in ketosis then a high amount of protein can be turned into glucose and kick you out of ketosis.
I personally doubt you have the keto flu since it has been going on for 2 weeks. I always did low carb for the increase in energy, so if I was you....I'd be looking for another way of eating.
I don't believe low carb high fat will help you lose a specific amount a week, because it still comes down to a calorie deficit.. what extra low carb/keto is supposed to do is make your body the most efficient at fat burning as it can be.. which COULD increase weight loss by a small amount (or that's what i've been reading anway!)1 -
I agree with the low energy thing - in fact feel free to message me if you want my story.. What I would say is everyone can go through different lengths of carb flu.. some people days, others weeks. I fell into the latter category and the first time I tried it I was ill for 3 weeks..and napping everyday. I had no idea about sodium and magnesium etc and electrolytes so try and give that a go first before you give up (that's if you are enjoying every other aspect of this way of eating!)0
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I have started a high protein diet and have done this for 2 weeks. I am losing weight which was not happening while eating 1200 calories of healthy foods. But... I do not have much energy
you probably dont have much energy because, if you are eating 1200 calories then you are eating too little. men are supposed to eat at the least 1500 calories. also it could be a reduction in carbs. I had that the last few days. you need to eat more food if you truly are only eating 1200. you dont have to eat more carbs just more food.for a lot of WOMEN 1200 is too low for them,so its definitely too low for a male unless under the care of a dr.0 -
I have started a high protein diet and have done this for 2 weeks. I am losing weight which was not happening while eating 1200 calories of healthy foods. But... I do not have much energy
Are you asking about how to deal with low energy?
Low carb diets have unique electrolyte needs, particularly in the beginning. This is just due to initial water loss and tends to level out in time. Most people don't know about the needs and simply lower carbs and have these symptoms and decide it's not good for them.
Increasing sodium to replace the sodium you're losing with all the water is very important. The "low carb flu" that people talk about is simply low sodium and possibly other electrolytes. It can be 100% avoided. I didn't have even 1 day of low energy while adapting, but I was already aware of the increased sodium needs.
It is true that people tend to do a low carb, high fat diet instead of high protein. But that is another way that is sometimes chosen. Not super common though.
Being 2 weeks in, sounds prime time to be experiencing the full effects of electrolyte loss if you haven't been compensating for it. Magnesium and potassium may also be low at this point. The amount of sodium and potassium in drinks like Powerade zero are minimal and you would have to drink so many of them to make a difference. Quickest method is to eat some pickles or olives. Maybe try some broth... You can use NuSalt (potassium) in your food or in some water to get a little extra potassium but there's a decent amount of that in most foods. If you want to supplement magnesium, I recommend reading about the better absorbed forms. Some of them are minimally absorbed and will just give you loose stools.
If you have questions about it further, I recommend seeking out one of the low carb groups on here.
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