Non-keto low carb

Noel_57
Noel_57 Posts: 3,541 Member
edited November 2024 in Health and Weight Loss
I was wondering, does anyone get the desired effects of a low carb plan (mainly hunger control) from a more moderate reduction in carbohydrates? Say around 80 grams? One paleo author calls 50-100 "the sweet spot". So I wanted to ask if anyone is at this level? A keto level of carbs is too difficult for me. I KNOW calories matter, but was hoping to get hunger control from reducing carbs. Thanks for any feedback.

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Yes, I think I noticed decreased hunger at 100 grams of carbs. But it could also be that my overall nutrition was better, I had more fat, fiber, vitamins, more variety, taste, water, exercise etc, and that I was mentally prepared for not feeling full all the time, and I memorized "the hunger scale". I eat a larger proportion of carbs now in maintenance, and that works well, too.
  • punkrockgoth
    punkrockgoth Posts: 534 Member
    I find that 35%-40% carbs is the sweet spot for me. My hunger is decreased, but I'm not crabby and sick.
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  • punkrockgoth
    punkrockgoth Posts: 534 Member
    Noel_57 wrote: »
    punkrockgoth wrote: »
    I find that 35%-40% carbs is the sweet spot for me. My hunger is decreased, but I'm not crabby and sick.
    How many daily grams was that for you please?

    It's between 166-190 grams, which is technically too high to be considered low carb, but percentage wise is on the lower end of Canada Food Guide recommendations of 40%-65%. It works for me.
  • AlabasterVerve
    AlabasterVerve Posts: 3,171 Member
    I need to be in light ketosis for a normal appetite which for me means my carbs can't be too much higher than 50g. I started low carb with the goal of just cutting out the grains, starches and sugar which easily put my carbs well under a 100g a day but it wasn't until I lowered my carbs enough to get into ketosis I experienced the benefits.

    50g of carbs feels pretty moderate to me compared to a 20 grams though. Fruit, root vegetables, small amounts of flour or bread crumbs and being able to use things like onions and garlic when I'm cooking add a lot of variety to my diet for not a lot of carbs.
  • Adi4Fitness
    Adi4Fitness Posts: 97 Member
    kommodevaran wrote: »
    Yes, I think I noticed decreased hunger at 100 grams of carbs. But it could also be that my overall nutrition was better, I had more fat, fiber, vitamins, more variety, taste, water, exercise etc, and that I was mentally prepared for not feeling full all the time, and I memorized "the hunger scale". I eat a larger proportion of carbs now in maintenance, and that works well, too.
    started with 150-160 ish carbs and when i went down to the 100 range. That is when i started noticing decreased hunger. It could also be due to a heavier breakfast i started having.
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  • arditarose
    arditarose Posts: 15,573 Member
    I've only been really in control of keep lower carbs for a week now. I'm around 50-75 net carbs. My hunger has greatly decreased from the weeks before when I was at 100-150. Just that little tweak seemed to make a difference. Obviously my fat intake is up about 20g. I feel so much better.
  • yarwell
    yarwell Posts: 10,477 Member
    This may help, you should consider protein too :-

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  • Christine_72
    Christine_72 Posts: 16,049 Member
    My constant hunger and cravings pretty much disappeared when I was anywhere between 50-80g.
    I'm in the process of upping them at the moment as I'm almost at maintenance and wanted to loosen the reins a little. Ideally I'd like to stay between 120-150g.
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  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    Noel_57 wrote: »
    Hi. I am bumping my old thread to ask f anyone has gotten positive results by lowering their carbohydrate levels to a non-ketogenic level, to around 100 grams or so. The results I am talking about are lowered A1C levels and lowered triglyceride levels. Keto threads pop up every five minutes, but I'm hoping to hear from anyone lowering their carbs to a less stringent level. If so, did you experience less hunger like some keto people do? Did your blood work improve? Thanks.

    I have FH for me my triglycerides improved doing low fat and I also take statins. in 3 months my levels came way down. I now have a normal triglyceride level which I never had before. for me low carb/high fat made it worse. but thats me, I also eat a high amount of carbs and still my levels came way down. My LDL-p came down over 700 pts compared to what it was before. I was taking meds before and watching what I ate and it never made much of a difference,so not sure if its a mix of the meds and low fat or not. as for A1C most people do reduce their carbs and find it helps a lot. I did do low carb for awhile,100g or less and it didnt curb my appetite at all. all I can say is try it for awhile and see if it makes any difference. if you go less than 100g you will probably have to up your fat a little though, for me I have to watch fats,mainly saturated fats, carbs have no effect of my cholesterol it seems at least for me. but YMMV
  • Hamsibian
    Hamsibian Posts: 1,388 Member
    I feel the best when my net carbs range from 100 -120. It gives me enough room to have some starchy vegetable, and I feel that fats and protein are more satieting. I get full without feeling sluggish.
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  • ronjsteele1
    ronjsteele1 Posts: 1,064 Member
    I just had to move my carbs from 50% down to 35% for this very reason. Even with losing 20#'s my A1c continued to rise. So we cut my carbs back to see if that would help. I've only been at it a short time but my weight is dropping fairly rapidly. My practitioner asked me to do non-starchy veggies with every meal and no starchy veggies at all. Doing so has made cutting my carbs to 35% fairly easy. Only time will tell if it lowers my A1c as much as we hope. I retest in March. I haven't had any appetite issues other then fighting to make sure I don't do any emotional eating (which usually involves carbs). Otherwise, not really craving things per se.

    *noting that I do have a number of health issues that have warranted this change beyond CICO.*
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  • cmDaffy
    cmDaffy Posts: 6,991 Member
    @Noel_57 I've been diabetic for almost 40 years, For the last couple of years, I've been at about 75-100 g. of carbs a day. My blood profiles have been great, I have a cardiac risk factor of 1.1 (they want to treat over 7) and my A1c is usually around 5.6 (But note, I'm on a pump). PLease feel free to contact me for more info.
  • ronjsteele1
    ronjsteele1 Posts: 1,064 Member
    Noel_57 wrote: »
    @ronjsteele1 I would appreciate knowing of an improvement in your A1C. Thanks much!

    Sure. I'll keep you posted. If it gets to march and if I forget, remind me.
  • Cylphin60
    Cylphin60 Posts: 863 Member
    edited January 2017
    I lost the majority of my weight keeping carbs between 50-100g daily. I didn't need, or really want a keto diet, but I did want to try it to see if there was anything to it. I actually enjoyed it and the food, and am thinking about working my way back to that. I just don't need a high level of carbs, so it worked well for me.

    edit: Weight lost was 14lbs over roughly 4 months. I wasn't far under maintenance, maybe 200-250 calories, but I'd guess several lbs of what went was simply water weight.
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  • cerise_noir
    cerise_noir Posts: 5,468 Member
    Personally, decreasing carbs increased my hunger.
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  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Try the Low Carber Daily group. I would say most low carbers are in that carb range. Keto is the low end and more unusual but we tend to be more vocal about it, possibly because we had health issues like insulin resistance that needed keto levels to be helped.

    There is a REALLY good discussion on T2D and normal and abnormal BG and A1C numbers. You might find it interesting.
  • atjays
    atjays Posts: 797 Member
    I generally aim for less than 100g on a 1700 calorie diet. Most days it's between 60-80g and I never find myself hungry. I make sure to drink about a gallon of fluids throughout the day and because I work 2nd shift I generally start my food intake a bit later than most people. So I'm getting my calories in over about 12 hours. If anything I feel full more than I'd like.
  • Libellue23
    Libellue23 Posts: 76 Member
    Whenever my carbs are above 20 I have major back pain and bloating.
    I tend towards a LCMF.
    Everyone has their own way that works for them.
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