How many grams of carbs do you eat?
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OneTwentyThree
Posts: 186 Member
Whether you are doing low carb or moderate can you post how much you are eating? For those doing low carb do you have any issues with energy, are you able to exercise ?
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I try to stay around 100g per day. I also try to keep these carbs as natural as possible (fruit, whole grains, potatoes, etc.) I try to stay away from more processed things (though I do still eat them on occasion!). I tried the super low carb thing and I realized after some time, that I could not sustain that for the rest of my life. At around 100g, I can still enjoy things, but I am not going overboard with my carbs.
What I have found over time, is that more important than cutting carbs, is balancing my macros. Each day I try to keep my macros at 30% carbs, 35% fat and 35% protein. That keeps me the most satisfied and on track.
Each person is different though, so I suggest playing with your macros and find what keeps you most satisfied and more importantly, find what you can sustain long term. For those of us with PCOS, this is a marathon, not a race.2 -
At these ratios are you losing weight?
I am just starting counting carbs and watching macros again. I know in the past I have had success with weight loss if I stayed between 60-80 carbs a day, but that was really hard for me to do and I had to completely cut fruits and starches.
I tracked yesterday and had 2 clementines and a small amount of rice and ended up at 98g carbs for the day.1 -
Hi,
Iv tried low carb (less than 80g a day) and whilst it works for some, didn't really work for me.
I stay under 150g a day (moderate carb intake I believe) and have 100g protein and 75g fat (never hit fat, always under).
With PCOS it's most important where your carbs come from not how many you eat (although it's important too).
I'd go ahead assuming you are insulin resistant as it often happens in pcos. In that case as long as you keep insulin levels steady you will see results. Eat white bread, sugar, potato etc on a regular basis and your insulin will go up and down causing cravings and you will overeat and gain. Switch to whole meal bread, brown rice/pasta, legumes, fruit/veg and your insulin will be stable.
Always combine your carbs with protein Iv been told by fertility specialist so if you decide to snack on toast throw a hard boiled egg with it, you get my gist.
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I've worked with a horomone doctor for years who also helps with the diet advice. General rule of thumb is nothing over 13g of carbs per serving (even the natural good carbs). This seems hard at first but I found I could simplify that further by simply not eating anything yellow or white in color.1
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I've worked with a horomone doctor for years who also helps with the diet advice. General rule of thumb is nothing over 13g of carbs per serving (even the natural good carbs). This seems hard at first but I found I could simplify that further by simply not eating anything yellow or white in color.
13g? that sounds like a number your doctor pulled out of a hat (or his *kitten*). any scientific studies to back?0 -
My registered dietitian just gave me a similar recommendation - nothing with sugars over 8 grams per serving...ever. Well, I didn't agree with most of the rest of her dietary plan, but I'm sure there's science (full plate or something like that, maybe healthy plate? is the program she uses as a template) behind how much sugar/carbs a natural, undamaged metabolism can handle in a sitting, as well as a fully damaged and compromised metabolism handling less. For me, the sources matter as much as the number. I could eat 25+ grams of carbs worth of broccoli or sweet peppers, and it won't hit me the same as 10-15 grams of carbs from crackers or potatoes or something... The starchy/grainy carbs will have me taking a name, whereas the others will having me staying level or increasing my energy! I also know that I can handle far few carbs at breakfast than dinner...
Most docs who focus on blood glucose numbers recommend a 1/2/3 split for meals... If your carb goal was 60 grams of carbs - you'd have 10 at breakfast, 20 at lunch, and 30 at dinner... If you needed to add in snacks, thought would be a 0.25-0.5 and some of the other number reduced... I've met one person ever who does better reversing that order...
And remember, that adding in exercise skews those numbers totally.0 -
I am struggling girls! I am trying to stay around 60 carbs a day and range between 40 and 80, but I am so exhausted I feel like I can't function. My head is a foggy mess and I can't keep focused at work. Last week was my second week and because of how crappy I was feeling I totally fell off the low carb wagon over the weekend. I'm back at it today, but ugh, I through the tiredness and brain fog was only supposed to last the first few days!0
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When you cut carbs, you have to replace them with fats. Did you do that? Because those are the only two sources for fuel.
And when you cut carbs in any chunk, you will dump sodium like mad. Make sure to replace a minimum of 3500 to 5000 mg of sodium a day. If you try that, I bet it will help.
Especially when we cut slower, it may take longer for the electrolyte dump to deplete body stores and make us super tired, etc.
Including small amounts of MCT oil in a food/drink (start with 1 tsp at a time) can give a brain boost, too...
Edited to add: electrolyte balances can happen at any point...especially at times of adapting, and any time you hit a deeper level, reboot, have extra activity, get dehydrated, etc.0 -
Here's a great chart for determining carb goals based on your specific health issues:
https://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake/
Keto is awesome for some people, specifically diabetics. However, if you have any thyroid issues, your carb goals will be higher (75+g).
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Sincerely wish I had known that BEFORE. Even my Endo who suggested the plan wanted me to start at 50 grams a day. 1
