Low carb questions

holderh1
holderh1 Posts: 41 Member
edited December 2024 in Health and Weight Loss
Hi, I have been a member of this site for a long time and I have found if you put in the work, it works. However, I've not paid attention to consistently logging in my foods, and watching what I eat for about a year 1/2 now. I have gained about 20 pounds. I am a believer in the all foods in moderation, but I feel like in order to get back on track I need to stay away from the sweets I love so dearly. I've decided to try low carb for a few weeks to jump start my weight loss and hopefully help me not crave my sweets as much.

I've looked up the Atkins diet and wow 20 carbs a day is hard to do when I'm eating fruits and vegetables... So what are your opinions? What is a good range to stay in and still be low carb?

Replies

  • kshama2001
    kshama2001 Posts: 28,052 Member
    I believe Atkins is net carbs, yes? So you subtract the fiber and get more carbs. Berries are relatively low in carbs and higher in fiber.

    This is what I did to bring my sweet cravings under control:

    1. Get sufficient sleep
    2. Exercise regularly - when I get the happy hormones from exercise, I'm not prone to seeking them from food.
    3. Get sufficient protein in relationship to carbs. I'm not low carb, but reducing carbs and upping protein worked for cravings for me. See also http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
    4. Eat moderate amounts of fruit. This makes me less interested in higher calorie sweets.
    5. Take a magnesium supplement. This can be especially helpful for women premenstrually.
    6. Save foods like chocolate for after dinner, in small amounts
  • JamesBost2016
    JamesBost2016 Posts: 36 Member
    My nutritionist told me 2500 calories and 140 grams of protein. My starting weight was 368. I'm finding that with those numbers I'm losing show and steady. The carbs have naturally gotten lower. And it's easier to keep the diet.
  • holderh1
    holderh1 Posts: 41 Member
    Thank you! I will try cutting out processed foods for now and work towards limiting other carbs if I need to.
  • terbusha
    terbusha Posts: 1,483 Member
    You don't need to go that low on carbs. It's all about the overall context of your nutrition plan, with calorie intake being the most important. Dial in your food logging and exercise with intensity. You'll make progress. I dropped my entire 64 lbs with logging everything, and I had rice and pasta the entire time. Just work it into your macros and you'll be just fine! Be sure to get enough fiber though.

    Here, you will probably really like this podcast on nutritional philosophy.
    http://www.biolayne.com/podcasts/physique-science-radio-episode-2-flexible-dieting-vs-clean-eating/
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    It isn't necessary to do anything to create a jump start - when you cut down on food intake, you tend to get an initial water weight loss anyway. If you've gained weight because you've stopped or slacked off on logging, just go back to logging. And if sweets gives you trouble, cut them out for a while, or just cut down if you love them. You don't have to cut out fruit too if they cause you no problem and you would miss fruit. Low carb is just a way to lower calorie intake and works well for those that prefer that way of eating.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    I bought new exercise clothes to jump start myself :D
  • Panda_Poptarts
    Panda_Poptarts Posts: 971 Member
    Anything under 150g is considered low carbs.

    I hang out around 25g net (30 - 50g total) which has been effective, while allowing room for fruits and veggies. I find that if there is room in my macros for sugar, I WILL eat sugar. The cravings have subsided considerably.
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