Low carb diet..your opinion
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It works well for me when I use it. Lots of leafy green veggies will keep you regular. Good luck!0
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There are numerous ways to skin a cat. Low carb is just one of those ways. If one prefers it, there is no reason it can't be healthy. It's not for everyone and not required for anything other than personal preference.5
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I'm in a similar position in that my new trainer wants me to do low carb high fat for fat loss - 65% fat, 25% protein and 5% carbs with a carb binge every 10th day to refeed. I was prepared for him to want me to lower carbs but I'd have been happy if he'd said 20% carbs!
I haven't been sticking to his diet 100% but have upped good fats and reduced carbs a bit, mainly by having eggs and salmon or bacon most days for breakfast, having protein and salad or roasted veg for lunch every day instead of a wrap or sandwich some days, and reducing sweet snacks. It's been ok but I am missing oats and bagels from the breakfast rotation. I've been coming out at around 18-25% carbs most days, friend me if you want a look at my diary for the past 3 weeks.
That said, I don't think it's necessary for fat loss if you like carbs and they make you feel full - CICO and deficit is key. I certainly haven't seen miraculous results in the past 3 weeks by changing to these macros (although one other girl on programme has, but then again she is only on 1400 cals and admits she ate a lot of junk beforehand). I'm enjoying the exercise part of the programme and learning to lift, but I don't agree that this way of eating is a one size fits all miracle way to lose fat.1 -
Personal views? Not for me. Makes me hungry. Causes me anxiety and depression. Causes me digestive issues. Causes me hormonal issues. I don't like the most of the foods involved.
Some people thrive on it, so the above only means that it's not for me.
You don't need it if you aren't doing well on it. The best diet is the easiest one for you to sustain, so forget what your trainer said and do your own thing.4 -
k9education wrote: »spitapot81 wrote: »What are your views on low carb diets? I exercise 4 times per week with a mix of cardio and weights
Honestly, I think very little of them. As a pre-diabetic I don't even believe them necessary or particularly useful for glucose control. If you don't have a medical concern though, then I think they are a waste to even consider unless you simply enjoy eating low carb.
try it, you might be surprised.2 -
It does depend on what you like to eat.
Personally, I'm just not that keen on meat + I have intolerances to peanuts, some tree nuts, and some dairy. And I just simply prefer carbs.
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Some people do amazing on a low carb diet but it's not for everyone.
I try and get my carbs from veggies and prefer having wholegrain bread over white bread and will have brown rice over white. But I think that is just because I have a big appetite and find they fill me up more.
I will have chocolate or ice cream a few times a week because....well yummy!.... but I try and limit it because I quickly find myself hungry after those but have usually used up quite a lot of calories on them.
You can lose fat with a general calorie deficit. You should adjust your macro's to suit yourself.0 -
JessicaMcB wrote: »The way I see this as a low carber is that carbs are not bad for me, I am bad for carbs. I abuse them, I lack control with them and that ultimately leads to a caloric surplus and weight gain. Because I know that about myself I have to seriously restrict carbs to keto levels coming only from cruciferous vegetables. But again, the macronutrient itself isn't the issue here I am. If you can moderate carbs appropriately I say have at 'er, I'm jealous af
That is really interesting. By carbs, you mean starchy foods? I have a hard time moderating things like chocolate, candy, cookies, chips, ice cream and cakes, but I find portioning out (and being content with) appropriate amounts of pasta, rice, potatoes, bread and oatmeal is no problem.0 -
You need a calorie deficit, not low carbs.2
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You can't just switch to low carb and be ok in a day or so. It takes time for the body to adapt. I agree with what other people are saying about whether it suits you and a big part of that is whether you are going to continue this way. Eating low carb is NOT a FAD unless you are doing it only to lose weight then expect to switch back to a more conventional macro split.
Curious, does your gym have any qualifications for giving out nutrition advice?1 -
PTs and people at the gym often recommend low carb - this is because when switching from high or medium to low carbs a dieter will lose water weight and, to the uneducated, this can seem like fat loss.
That said, there is nothing wrong with playing around with your carb input to find what works for you (as @kommodevaran so succinctly points out).
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Forums are not the place to get advice like this. It's a bunch of mostly uninformed opinions or anecdotes. I recommend instead asking on a forum for advice on which books to buy to get scientific perspective on whatever your question may be.
I would direct you to two sources that I have found to be EXTREMELY informative on this topic with both coming at it from a totally different perspective:
1. "The Paleo Diet", Cordain -- Ground yourself in the science behind the foods that your body is genetically predisposed to use. Punchline: Its all about micro-nutrient density... macronutrients are mostly irrelevant if you generally eat the right whole foods. This theme of micro-nutrient density applies to whatever diet framework you choose to pursue.
2. "The Art and Science of Low Carbohydrate Living", Volek, Phinney -- ground yourself on why a ketogenic (low carb) diet may be right for you and how to do it properly if you do choose to do it. My key takeaway is that you can't half attempt it and hope to succeed. You need to make a concerted effort to do it right and that means measuring and tracking and really testing whether or not it works for you. If you just reduce your carbs arbitrarily you set yourself up for wasted time and no objective information with which to make decisions on whether or not to stick to the lifestyle change.
Both of these books have an alternative version written specifically for athletes who have unique nutrition timing needs that need to be addressed as well.
Overall punchline: If its worth doing, do it right. Buy and read a book written by a credible author. Nobody on this forum has posted a single credential that gives you a reason to trust their opinion, anecdote, or experience.
Sooo don't listen to people on these forums, but take recommendations from you-with one post/no credibility/no credentials. Gotcha
And I've read both books and yeah, don't even get me started
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Forums are not the place to get advice like this. It's a bunch of mostly uninformed opinions or anecdotes. I recommend instead asking on a forum for advice on which books to buy to get scientific perspective on whatever your question may be.
I would direct you to two sources that I have found to be EXTREMELY informative on this topic with both coming at it from a totally different perspective:
1. "The Paleo Diet", Cordain -- Ground yourself in the science behind the foods that your body is genetically predisposed to use. Punchline: Its all about micro-nutrient density... macronutrients are mostly irrelevant if you generally eat the right whole foods. This theme of micro-nutrient density applies to whatever diet framework you choose to pursue.
2. "The Art and Science of Low Carbohydrate Living", Volek, Phinney -- ground yourself on why a ketogenic (low carb) diet may be right for you and how to do it properly if you do choose to do it. My key takeaway is that you can't half attempt it and hope to succeed. You need to make a concerted effort to do it right and that means measuring and tracking and really testing whether or not it works for you. If you just reduce your carbs arbitrarily you set yourself up for wasted time and no objective information with which to make decisions on whether or not to stick to the lifestyle change.
Both of these books have an alternative version written specifically for athletes who have unique nutrition timing needs that need to be addressed as well.
Overall punchline: If its worth doing, do it right. Buy and read a book written by a credible author. Nobody on this forum has posted a single credential that gives you a reason to trust their opinion, anecdote, or experience.
OP - in my uninformed opinion, you should disregard this uninformed post.7 -
Forums are not the place to get advice like this. It's a bunch of mostly uninformed opinions or anecdotes. I recommend instead asking on a forum for advice on which books to buy to get scientific perspective on whatever your question may be.
I would direct you to two sources that I have found to be EXTREMELY informative on this topic with both coming at it from a totally different perspective:
1. "The Paleo Diet", Cordain -- Ground yourself in the science behind the foods that your body is genetically predisposed to use. Punchline: Its all about micro-nutrient density... macronutrients are mostly irrelevant if you generally eat the right whole foods. This theme of micro-nutrient density applies to whatever diet framework you choose to pursue.
2. "The Art and Science of Low Carbohydrate Living", Volek, Phinney -- ground yourself on why a ketogenic (low carb) diet may be right for you and how to do it properly if you do choose to do it. My key takeaway is that you can't half attempt it and hope to succeed. You need to make a concerted effort to do it right and that means measuring and tracking and really testing whether or not it works for you. If you just reduce your carbs arbitrarily you set yourself up for wasted time and no objective information with which to make decisions on whether or not to stick to the lifestyle change.
Both of these books have an alternative version written specifically for athletes who have unique nutrition timing needs that need to be addressed as well.
Overall punchline: If its worth doing, do it right. Buy and read a book written by a credible author. Nobody on this forum has posted a single credential that gives you a reason to trust their opinion, anecdote, or experience.
1. A bunch of sciency-sounding words put together to sell a book. Short of a time machine, you can't know the intricate details of what humans ate, and the sort of time machine we have (fossils) tells us a a story different from what the book tries to advocate, ignoring how much we evolved since.
2. A bunch of sciency-sounding words put together to sell a book. If you need to complicate it, it's not worth it. I'll put sugar in my porridge and call it a success.
I personally find more credibility in what real unbiased people with a healthy interest in science say than someone who is paddling words for profit, especially if it follows the "what they don't want you to know" or "you've been doing it wrong" pattern.4 -
Personally i cannot do low carb - I love my carbs and if i reduced the amount i was intaking, i would probably end up binging in the end. My focus is on eating what I like but within a calorie goal. Depends on your preferences0
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kommodevaran wrote: »JessicaMcB wrote: »The way I see this as a low carber is that carbs are not bad for me, I am bad for carbs. I abuse them, I lack control with them and that ultimately leads to a caloric surplus and weight gain. Because I know that about myself I have to seriously restrict carbs to keto levels coming only from cruciferous vegetables. But again, the macronutrient itself isn't the issue here I am. If you can moderate carbs appropriately I say have at 'er, I'm jealous af
That is really interesting. By carbs, you mean starchy foods? I have a hard time moderating things like chocolate, candy, cookies, chips, ice cream and cakes, but I find portioning out (and being content with) appropriate amounts of pasta, rice, potatoes, bread and oatmeal is no problem.
Everything starch and significant sugar I can't moderate for the life of me. Whether it's fruit or potatoes or cupcakes, it is doomed if it was in front of me before. It wasn't at all uncommon Pre-weight loss for me to eat a 36 Bakery cookie clam shell from Costco while I put away the groceries. I have no off switch with carbs and it is incredibly embarassing to know I don't have that modicum of self control
. But like I said, other people can live harmoniously with carbs their whole lives with no ill consequences which just drives home for me that it isn't the carbs that are "bad" it's me that is too undisciplined to have them. 3 -
colors_fade wrote: »Low carb is just a simplified way for some people to get into a caloric deficit. For some people, it is too easy to overeat carbs, or not track accurately. They go low-carb, cutting out a huge portion of calories because they are no longer eating calorie-dense foods like pasta and bread, and they lose weight.
I think low-carb is a useful tool for a very limited subset of people, but for most people, like me, it is insufficient and can lead to cravings, binge eating, and as you have noticed: stomach troubles.
Instead of going low carb, what I've done is pay attention to the carbs I eat. Because the quality of your carbs makes a difference.
Carbs that are high on the glycemic index spike insulin levels. This tells the body to prep for glycogen intake, and stops fat storage. In an effort to keep my insulin from spiking and try and maintain as low of level as possible (thus keeping your body in fat-burning mode on a deficit), I've switched to low glycemic carbs. You can Google just about any carb and get a GI number for it. Here's a decent primer on the subject.
Low GI carbs digest slower and don't spike blood-sugar as much as higher GI carbs. Your body is more likely to remain in fat-burning mode for a longer period of time. And you may not get as much of a "sleepy" food hangover when you come down off the sugar rush of high GI carbs.
But the bigger issue is satiation. I get to eat carbs that help keep me feeling full and keep my brain from feeling foggy. I don't go into carb-crazed cravings. And I don't have to eat boatloads of meat.
Remember, a calorie deficit is what is necessary to lose weight. A whole lot of other factors affect what kind of weight you will lose (fat vs. muscle), and how you feel while losing it, which can be just as important for some people.
I, personally, don't like to feel like I'm starving all the time, which is what it feels like to be on a low-carb diet, at least for me. And protein can spike insulin levels as well, so I'm all about having a balance between protein, fats and carbs, and doing my best to keep my insulin levels as low as possible.
A bit of semantics, but the release of insulin does not stop lipolysis (breakdown of fat) but rather it inhibits lipolysis. Either way, after you eat food, lipogenesis (fat storage) occurs. Food comes in, your body needs to breakdown and store the energy. Also, insulin is no necessarily a bad thing. It increase muscle protein synthesis (so does leucine and mechanical stress (training)), which is required if you want to build some muscle.
Having said that, you touched on a very important issue... which is eating foods that will satiate one's self. Satiety and compliance is the key to long term success. There are no bigger factors than these.
OP, the biggest question is, does fat or carbs fill you up the most. If you are filled by fats, than it may be beneficial to decrease carbs and increase fats. If carbs/starches fill you up, I would decrease fats and increase those. Personally, I only focus on protein and fiber, but I also know that fats have no impact on satiety for me.6 -
By low carb, do you (personally) mean total or net? Because my total ranges from 60-80 (sometimes more), but my net ranges from 20-30 (sometimes less). This is because of massive amounts of fiber. I'm a vegetarian and love plant-based foods. If you go by net, maybe you can increase fiber so you can still eat a fairly moderate amount of carbs.1
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k9education wrote: »Forums are not the place to get advice like this. It's a bunch of mostly uninformed opinions or anecdotes. I recommend instead asking on a forum for advice on which books to buy to get scientific perspective on whatever your question may be.
I would direct you to two sources that I have found to be EXTREMELY informative on this topic with both coming at it from a totally different perspective:
1. "The Paleo Diet", Cordain -- Ground yourself in the science behind the foods that your body is genetically predisposed to use. Punchline: Its all about micro-nutrient density... macronutrients are mostly irrelevant if you generally eat the right whole foods. This theme of micro-nutrient density applies to whatever diet framework you choose to pursue.
2. "The Art and Science of Low Carbohydrate Living", Volek, Phinney -- ground yourself on why a ketogenic (low carb) diet may be right for you and how to do it properly if you do choose to do it. My key takeaway is that you can't half attempt it and hope to succeed. You need to make a concerted effort to do it right and that means measuring and tracking and really testing whether or not it works for you. If you just reduce your carbs arbitrarily you set yourself up for wasted time and no objective information with which to make decisions on whether or not to stick to the lifestyle change.
Both of these books have an alternative version written specifically for athletes who have unique nutrition timing needs that need to be addressed as well.
Overall punchline: If its worth doing, do it right. Buy and read a book written by a credible author. Nobody on this forum has posted a single credential that gives you a reason to trust their opinion, anecdote, or experience.
Wait, you consider a forum like this one to be an unreliable source of information, but books written by people who have a financial interest in selling you on a particular diet to be reliable? Not a college grad, are you?
If it's in a book and sounds like science, it must be true.6
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