CALORIE COUNTING ON LCHF
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snlhaggerty
Posts: 12 Member
Okay, although I have a significant amount of weight to lose I have been thin in the past. (4 years ago). Gained roughly 70 pounds in 4 years. I have tried losing weight on numerous occasions but obviously I haven't seen it through. The ONLY time I have been thin and I mean only (even when I was a child) was when I followed a very low carb diet. I did not count calories whatsoever. In fact, I would probably eat take out chicken wings once a week, chicken caesar salads (minus the croutons)etc. My point being very high calorie foods with tonnes of fat. The weight did indeed fall off and I was never hungry. Once I got in the swing of it I never craved carbs. I am looking to restart this lifestyle as I am do not even recognize myself in the mirror and I am tired of my feet/back hurting etc. It has gotten out of control and has to stop. I see a lot of posts of LCHF diets only working if you stay within your calorie restriction. I am positive I ate more than my fair share of calories before and lost weight. Is anyone else out there feel calories are not as important to track as are carb intake? I am eager to hear thoughts and opinions please.
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Replies
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No. You did not eat over maintenance and lose weight. Physics doesn't work like that.
You have to be in a calorie deficit to lose weight.12 -
Many people lose weight on low carb because they end up eating fewer calories, either because they eliminate foods they used to go overboard on, are more satisfied or sated with less, or some combination. Thus, if for some reason you do not want to count you can try doing it without counting.
Others find that they can overeat doing low carb (I've known such people and suspect I would be such a person, since I don't find fat that sating and it tends to something I can easily go overboard on, like with good cheese, for example). Beyond that, knowing your calories can be helpful and if you are logging for carbs anyway it seems no more work.
I also think logging might be a good way to see if you are getting a good nutritious diet, but of course that's not necessary to lose weight and may or may not be an interest.7 -
Calorie counting on lchf was difficult for me, but very worth it. It got tedious logging every last tablespoon of olive oil and garlic clove and diced pepper - but the upside was that I became very aware of what I was putting in my stomach, and more importantly how much. The meal prep wasn't bad at all and the meals themselves were delicious.
Another small part to the equation was I only had 14lbs to lose, and the closer you are to your goal the slower the weight loss, for me anyway. Being really in tune with how much of what each day helped a lot.
It was also surprisingly easy to maintain my deficit. Logging accurately is highly recommended.1 -
snlhaggerty wrote: »Okay, although I have a significant amount of weight to lose I have been thin in the past. (4 years ago). Gained roughly 70 pounds in 4 years. I have tried losing weight on numerous occasions but obviously I haven't seen it through. The ONLY time I have been thin and I mean only (even when I was a child) was when I followed a very low carb diet. I did not count calories whatsoever. In fact, I would probably eat take out chicken wings once a week, chicken caesar salads (minus the croutons)etc. My point being very high calorie foods with tonnes of fat. The weight did indeed fall off and I was never hungry. Once I got in the swing of it I never craved carbs. I am looking to restart this lifestyle as I am do not even recognize myself in the mirror and I am tired of my feet/back hurting etc. It has gotten out of control and has to stop. I see a lot of posts of LCHF diets only working if you stay within your calorie restriction. I am positive I ate more than my fair share of calories before and lost weight. Is anyone else out there feel calories are not as important to track as are carb intake? I am eager to hear thoughts and opinions please.
Energy balance, whether you count calories (which counting calories is a tool, no different than a hammer) or not, is still what determines if you lose weight. Different macronutrient can have minor impacts on energy balance (i.e., protein is thermogenic) and some will have impact on satiety (protein and fiber) but in the end, you need to find a sustainable way of cutting calories. How you achieve that is merely personal.4 -
I thank you for your posts. I think initially I will focus on counting carbs. If no success calories as well. I agree with the fact that wiping out carbs essentially takes away a lot of the trigger foods. I can eat a whole bag of chips but not a whole dozen eggs if you know what I mean.3
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https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
You might find that group beneficial.2 -
I stopped counting calories when I started eating LCHF. Lost 50 lbs and have been keeping it off without logging or counting for three years. Make no mistake, obviously I was eating fewer calories than I was burning, and am currently eating at maintenance, even though I'm not formally counting. But, like you described, I find LCHF foods very filling and satisfying and therefore self limiting. I can absolutely relate to being able to eat a whole bag of chips (or even a mountain of plain baked potatoes), but no way could I get through a dozen eggs.
Calorie counting is simply a tool, like many others, for creating a deficit. If you do LCHF, but find (either right away, or after a time) that you aren't losing, you can always add calorie counting to it.
I second the suggestion to check out the low carb group here on MFP.5 -
Thank you I joined that group.1
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snlhaggerty wrote: »Okay, although I have a significant amount of weight to lose I have been thin in the past. (4 years ago). Gained roughly 70 pounds in 4 years. I have tried losing weight on numerous occasions but obviously I haven't seen it through. The ONLY time I have been thin and I mean only (even when I was a child) was when I followed a very low carb diet. I did not count calories whatsoever. In fact, I would probably eat take out chicken wings once a week, chicken caesar salads (minus the croutons)etc. My point being very high calorie foods with tonnes of fat. The weight did indeed fall off and I was never hungry. Once I got in the swing of it I never craved carbs. I am looking to restart this lifestyle as I am do not even recognize myself in the mirror and I am tired of my feet/back hurting etc. It has gotten out of control and has to stop. I see a lot of posts of LCHF diets only working if you stay within your calorie restriction. I am positive I ate more than my fair share of calories before and lost weight. Is anyone else out there feel calories are not as important to track as are carb intake? I am eager to hear thoughts and opinions please.
If you lost weight with LCHF, you were in a calorie deficit whether you knew it or not. Some people track and log, others don't...calorie counting is just a tool that many people use. I'm not LCHF, but I also haven't counted calories in years...I can easily lose weight if need be by just dropping a snack or changing my portion sizes as needed...logging and calorie counting is just a tool...a helpful tool, but also not necessary either.2 -
I think tracking your macros is more important than tracking calories on LCHF. LCHF and low-carb in general is easy to screw up. There are a lot of things that have carbs and sugars in that people just don't realise at first. I have known several people lately who have tried LCHF or similar and are not losing weight, and I've found they are consuming something (often drinks or too much fruit or something packaged) and are probably not in keto as a result.
Personally I find it very hard to consume a lot of calories on LCHF. Since I switched to LCHF my daily calory intake is about 30-50% less than previous. I have felt the sense of hunger is much less when you are in keto. You know you are hungry, but it can be too easily ignored. When I was on a regular diet (not in keto) hunger was painful and very unpleasant - you could not ignore it. You could easily eat more and more carbs and sugars, and of course a little time later blood sugars drop and then you just want more. This doesn't happen so savagely on LCHF.
I have reached my target weight on LCHF now and I have the less usual issue of trying to maintain my weight as I continue to lose weight. I believe this is because I am not consuming enough calories (enough fat!). I find it hard to eat enough, I feel like I am stuffing my face when I don't want it. I am experimenting with my macros to see what works best.
In short, I don't personally think you can overeat fat, unless you are also consuming significant sugars and carbs and thus not in keto (over 50-100g per day).
My current macro goals FYI
Carbohydrates 61 g (10 %)
Fat 202 g (75 %)
Protein 91 g (15 %)3 -
stevemunden26 wrote: »I think tracking your macros is more important than tracking calories on LCHF. LCHF and low-carb in general is easy to screw up. There are a lot of things that have carbs and sugars in that people just don't realise at first. I have known several people lately who have tried LCHF or similar and are not losing weight, and I've found they are consuming something (often drinks or too much fruit or something packaged) and are probably not in keto as a result.
Personally I find it very hard to consume a lot of calories on LCHF. Since I switched to LCHF my daily calory intake is about 30-50% less than previous. I have felt the sense of hunger is much less when you are in keto. You know you are hungry, but it can be too easily ignored. When I was on a regular diet (not in keto) hunger was painful and very unpleasant - you could not ignore it. You could easily eat more and more carbs and sugars, and of course a little time later blood sugars drop and then you just want more. This doesn't happen so savagely on LCHF.
I have reached my target weight on LCHF now and I have the less usual issue of trying to maintain my weight as I continue to lose weight. I believe this is because I am not consuming enough calories (enough fat!). I find it hard to eat enough, I feel like I am stuffing my face when I don't want it. I am experimenting with my macros to see what works best.
In short, I don't personally think you can overeat fat, unless you are also consuming significant sugars and carbs and thus not in keto (over 50-100g per day).
My current macro goals FYI
Carbohydrates 61 g (10 %)
Fat 202 g (75 %)
Protein 91 g (15 %)
I can assure you, it's very possible to over eat on fat. Even while keto or low carb. There are countless threads on this exact issue. Personally, you might struggle to, but others like me who don't get full from fats will would have that issue.6 -
I've done lchf a few times with a lot of success but I never counted my calories. However, I am doing the diet this week and am also logging my calories to see how many I am actually consuming. I'm well over my tdee both days so far
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stevemunden26 wrote: »I think tracking your macros is more important than tracking calories on LCHF. LCHF and low-carb in general is easy to screw up. There are a lot of things that have carbs and sugars in that people just don't realise at first. I have known several people lately who have tried LCHF or similar and are not losing weight, and I've found they are consuming something (often drinks or too much fruit or something packaged) and are probably not in keto as a result.
Personally I find it very hard to consume a lot of calories on LCHF. Since I switched to LCHF my daily calory intake is about 30-50% less than previous. I have felt the sense of hunger is much less when you are in keto. You know you are hungry, but it can be too easily ignored. When I was on a regular diet (not in keto) hunger was painful and very unpleasant - you could not ignore it. You could easily eat more and more carbs and sugars, and of course a little time later blood sugars drop and then you just want more. This doesn't happen so savagely on LCHF.
I have reached my target weight on LCHF now and I have the less usual issue of trying to maintain my weight as I continue to lose weight. I believe this is because I am not consuming enough calories (enough fat!). I find it hard to eat enough, I feel like I am stuffing my face when I don't want it. I am experimenting with my macros to see what works best.
In short, I don't personally think you can overeat fat, unless you are also consuming significant sugars and carbs and thus not in keto (over 50-100g per day).
My current macro goals FYI
Carbohydrates 61 g (10 %)
Fat 202 g (75 %)
Protein 91 g (15 %)
I can assure you, it's very possible to over eat on fat. Even while keto or low carb. There are countless threads on this exact issue. Personally, you might struggle to, but others like me who don't get full from fats will would have that issue.
QFT. I gained weight low carbing from stress eating things like egg salad and chicken drumsticks or nuts folded into whipping cream.
Fat does not sate me, and my emotional eating did not have a stop signal.5 -
Studies have shown that LCHF people can eat an extra 300 calories extra a day and be on par with others concerning weight loss and maintenance etc. Don't let people talk you into CICO, that is simplifying a complicated process so people don't feel guilty about eating their Oreo's and candy bars.
I have had extreme success with LCHF, primal blueprint in my case. I went from 280 to 165 and when I started eating carbs again I am went back up to 180 in three months.
Science doesn't prove CICO by a long shot. Like they found that people who eat a handful of nuts (which can be 500 calories or more depending on the nut) on top of a regular diet gained no weight.
Eat right and you'll get where you need to be.0 -
Studies have shown that LCHF people can eat an extra 300 calories extra a day and be on par with others concerning weight loss and maintenance etc. Don't let people talk you into CICO, that is simplifying a complicated process so people don't feel guilty about eating their Oreo's and candy bars.
I have had extreme success with LCHF, primal blueprint in my case. I went from 280 to 165 and when I started eating carbs again I am went back up to 180 in three months.
Science doesn't prove CICO by a long shot. Like they found that people who eat a handful of nuts (which can be 500 calories or more depending on the nut) on top of a regular diet gained no weight.
Eat right and you'll get where you need to be.
Just no, to all of this.10 -
Studies have shown that LCHF people can eat an extra 300 calories extra a day and be on par with others concerning weight loss and maintenance etc. Don't let people talk you into CICO, that is simplifying a complicated process so people don't feel guilty about eating their Oreo's and candy bars.
I have had extreme success with LCHF, primal blueprint in my case. I went from 280 to 165 and when I started eating carbs again I am went back up to 180 in three months.
Science doesn't prove CICO by a long shot. Like they found that people who eat a handful of nuts (which can be 500 calories or more depending on the nut) on top of a regular diet gained no weight.
Eat right and you'll get where you need to be.
If you actually look at those studies, you will notice one thing; on the LCHF diet, they increase protein.... often 2 or 3x the amount as compared to the HCLF group. What's even more detrimental, is often the HCLF has less protein than even the RDA. It's no secret that protein is a thermogenic, which is why you will see the increase in Energy Expenditure. EE (or calories out) is the foundation for weight loss, maintenance and gain. There are some minor factors that can impact EE (protein, caffeine, etc..) but you still have to address energy balance requirements to lose weight.
https://www.ncbi.nlm.nih.gov/pubmed/242610066 -
Studies have shown that LCHF people can eat an extra 300 calories extra a day and be on par with others concerning weight loss and maintenance etc. Don't let people talk you into CICO, that is simplifying a complicated process so people don't feel guilty about eating their Oreo's and candy bars.
I have had extreme success with LCHF, primal blueprint in my case. I went from 280 to 165 and when I started eating carbs again I am went back up to 180 in three months.
Science doesn't prove CICO by a long shot. Like they found that people who eat a handful of nuts (which can be 500 calories or more depending on the nut) on top of a regular diet gained no weight.
Eat right and you'll get where you need to be.
No. Calories are king when it comes to weight loss. Despite what many ketophiles believe, keto is not magic.
http://www.bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-review.html
BTW: Authority nutrition is one of the worst sites you can reference for nutrition information. There's more woo there than the Dr. Oz show. The Huffington Post and New York Times aren't exactly scientific references, and the article at reponsiblefoods.org references Lustig, who is a crackpot junk scientist and scaremongerer.11 -
I would recommend that if you want to actually understand the difference you should look at studies, not articles online.
http://sci-hub.cc/10.3945/ajcn.116.133561
http://ajcn.nutrition.org/content/79/5/899S.ful
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0100652
What can occur, and you will see this in the first link, is an increase in EE due to ketone production of a few hundred calories, but that quickly tapers off and during that period, fat loss does not occur.
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Studies have shown that LCHF people can eat an extra 300 calories extra a day and be on par with others concerning weight loss and maintenance etc. Don't let people talk you into CICO, that is simplifying a complicated process so people don't feel guilty about eating their Oreo's and candy bars.
I have had extreme success with LCHF, primal blueprint in my case. I went from 280 to 165 and when I started eating carbs again I am went back up to 180 in three months.
Science doesn't prove CICO by a long shot. Like they found that people who eat a handful of nuts (which can be 500 calories or more depending on the nut) on top of a regular diet gained no weight.
Eat right and you'll get where you need to be.
I don't feel guilty about eating Oreo's and candy bars, or any other food I like-because I understand how calorie intake works for weight gain/loss/maintenance. There's many people here who are very successful with their weight, health and fitness goals by following the simple, scientifically proven principle of CICO.
I find it interesting that you're associating guilt with eating certain foods...7
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