Always Hungry Book by Dr David Ludwig
lealea213
Posts: 2 Member
Hi all, has anyone had any success losing weight following Dr Ludwig's high fat, high protein diet?
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Replies
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There are a lot of keto members on the forums. Check with them.
Personally, I wouldn't have any client go on a diet that they won't be able to stick to for life. If you like carbs like pasta, rice, bread, etc. or still intend to eat them later, keto may not be for you.
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Been in fitness for 30 years and have studied kinesiology and nutrition
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There are a lot of keto members on the forums. Check with them.
Personally, I wouldn't have any client go on a diet that they won't be able to stick to for life. If you like carbs like pasta, rice, bread, etc. or still intend to eat them later, keto may not be for you.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Ludwig's diet is not ketogenic.3 -
Fear of hunger is exaggerated.2
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I'm not always hungry, so I wouldn't be interested in a diet of that name. I also haven't found that fat is particularly satiating for me (protein is, but I have no reason to go beyond what is recommended for maintaining muscle at a deficit, so aim for .8 g/lb (of a healthy weight)).
I do think that playing with macros is a good idea if you do have hunger issues, although there are likely other possible causes (having a regular eating schedule and not grazing is what fixed the issue of wanting to eat too often for me, if I habitually graze it doesn't matter what I eat, I will overeat or think about food more if it's not there). I tend to dislike diet books and named diets that present themselves as THE way to do it or THE answer, and I tend to think people learn more experimenting for themselves.
Lots of people do find a higher fat diet works for them. (Is Ludwig actually high protein?)1 -
I can't take anything Ludwick writes seriously.2
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Thanks everyone for your responses. While I do love my carbs, I am trying to build muscle in my post menapausal body. My macros tell me I'm over doing the carbs and under doing the protein. I work out 3 to 4 times a week doing cardio for 20 and weights and abs for about an hour. I need to lose about 7 kilos to get to my goal weight. I am cautious about Ludwig's high fat approach because I have inherited risk of cardiac disease. We're not big meat eaters so any ideas for meat alternatives to increase my protein intake much appreciated. I'm currently on 5,900 kilo joules per day. Perhaps it's too high?0
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5900kJ (1410kCal) may or may not be the right amount for you. It depends on your height, sex, age, activity level, current weight and target weight.
Try entering your stats into the calculator on this site, setting it for either 0.25 or 0.5 kg loss a week and see what numbers it throws out as a target.1 -
Kevin Hall addresses Ludwig's theories (set forth in this book) specifically in a Sigma Nutrition podcast (#165). I'm going to have to give it another listen, because IIRC, it was another rehash of the carb/insulin model, and it was falsified by Hall.
There's nothing wrong with playing with macros for satiety, of course, but a blatant misunderstanding of what you're doing isn't really helpful, imo.
If you've inherited the risk for cardiac disease (I have as well), are you sure high fat is the answer? In my case, low fat was, since I also inherited familial hypercholesterolemia.
I'm a vegetarian and easily hit 100-120 grams of protein a day eating cottage cheese, Greek yogurt, bean pasta, beans, eggs (just one a day) along with egg whites, and lentils and protein powder.3 -
I am post menopause and YES!!! I am on the low calorie (1400 calories per day) Paleo-ish diet (15% carbs / sugar, 40% fat, 45% protein) and I have lost 23 lbs. I am generally less hungry than when I was eating more sugar (like apples) and carbs (like white potatoes). I try to keep my sugar to less than 15 grams (hard to do) and my fiber at least at 21 grams (easy). I also take the following supplements: Pure encapsulations 7-keto DHEA; desiccated adrenal cortex (helps with cortisol) and desiccated adrenal (start at a really low dose, like 80 mgs.). (NOTE: with the adrenal supplements I have noticed a lessening on menopause symptoms not helped by natural HRT.) For breakfast I have coffee, a palatable, homemade high fiber / high protein nondairy drink (coconut milk, hemp protein, whey protein, Modified Citrus Pectin (MCP), Moringa, either flax or chia seed, vitamin B powder, partially hydrolyzed guar gum (PHGG)) that I sip all morning along with my second cup of coffee. For lunch I have Greek yogurt with a tablespoon of unsweetened coconut, a blended meal of high fiber vegetables and some cooked mushrooms that I vary the taste by adding spices or lemon juice or apple cider vinegar. My afternoon snack is hot tea and a tablespoon of peanut butter or a square of Let's Do Organic Creamed Coconut. Dinner is usually a protein (like eggs, fish, poultry, pork, beef) and low carb cooked vegetables or salad. Overall the diet is doable but time consuming... I like paleo leap and paleo tribe b/c of the cookbook / recipe ideas, but, there are enough recipes out there that you really don't need it. Be aware that this diet can be very constipating and high fiber (I take American Health Product Ester C 1000mg with Citrus Bioflavonoids b/c the citrus pectin adds fiber) as well as magnesium (I like Natural Calm) and something like Glucomannan Powder might be needed to keep you regular. Additionally, I am hypothyroid and this mode of eating has been helpful - I no longer have heart palpitations (which I would have as I digested a high carb meal).1
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I am trying to build muscle in my post menapausal body. My macros tell me I'm over doing the carbs and under doing the protein.
How much fat vs. carbs you eat won't be important for muscle building (actually carbs and insulin are helpful), but as you know protein is important. What is your current goal? I think for those of us who are muscle-building challenged (I'm a woman in my 40s, so put myself in this category), it's good to aim for a slightly higher amount to be safe -- the number I've seen supported is .65-.85 g per lb of a healthy goal weight, so I aim for about .8 g/lb (if in a healthy BMI or close, as it sounds like you may be, use your current weight but you can be a little flexible about it). Anyway, for me this comes to about 100 g. How I hit that is to make sure I get protein in all meals (I don't really snack, but if I did I'd make sure the snacks included protein).
I've been vegetarian for Lent and don't find that difficult if you are open to things like tofu/tempeh especially, and it would be easier if you eat some meat. I do find it harder without eggs and dairy, and rely on them.
The main thing is looking at meals, seeing if you are getting an amount that moves you toward your goal, and if not shaking it up some. Right now I do a vegetable omelet with usually plain greek yogurt or cottage cheese on the side for breakfast, although I enjoy a savory oatmeal with an egg and sometimes some tofu and vegetables. If you like protein powder, adding it to oats with berries can be helpful too. For lunch I do a lentil based meal or vegetarian chili or salad with falafel or eggs.
If you are open to meat or fish (which is meat, but sometimes people treat it differently in their minds) for at least one meal, then it's easier. That said, many vegetarians and vegans here have it down no problem and probably will have better advice and ideas than I do.0 -
I am post menopause and YES!!! I am on the low calorie (1400 calories per day) Paleo-ish diet (15% carbs / sugar, 40% fat, 45% protein) and I have lost 23 lbs. I am generally less hungry than when I was eating more sugar (like apples) and carbs (like white potatoes). I try to keep my sugar to less than 15 grams (hard to do) and my fiber at least at 21 grams (easy). I also take the following supplements: Pure encapsulations 7-keto DHEA; desiccated adrenal cortex (helps with cortisol) and desiccated adrenal (start at a really low dose, like 80 mgs.). (NOTE: with the adrenal supplements I have noticed a lessening on menopause symptoms not helped by natural HRT.) For breakfast I have coffee, a palatable, homemade high fiber / high protein nondairy drink (coconut milk, hemp protein, whey protein, Modified Citrus Pectin (MCP), Moringa, either flax or chia seed, vitamin B powder, partially hydrolyzed guar gum (PHGG)) that I sip all morning along with my second cup of coffee. For lunch I have Greek yogurt with a tablespoon of unsweetened coconut, a blended meal of high fiber vegetables and some cooked mushrooms that I vary the taste by adding spices or lemon juice or apple cider vinegar. My afternoon snack is hot tea and a tablespoon of peanut butter or a square of Let's Do Organic Creamed Coconut. Dinner is usually a protein (like eggs, fish, poultry, pork, beef) and low carb cooked vegetables or salad. Overall the diet is doable but time consuming... I like paleo leap and paleo tribe b/c of the cookbook / recipe ideas, but, there are enough recipes out there that you really don't need it. Be aware that this diet can be very constipating and high fiber (I take American Health Product Ester C 1000mg with Citrus Bioflavonoids b/c the citrus pectin adds fiber) as well as magnesium (I like Natural Calm) and something like Glucomannan Powder might be needed to keep you regular. Additionally, I am hypothyroid and this mode of eating has been helpful - I no longer have heart palpitations (which I would have as I digested a high carb meal).
You must rattle when you walk with all those supplements!
serious question, if your diet is causing constipation, why don't you reduce the fibre instead of adding in even more supplements?1 -
Thanks everyone for your responses. While I do love my carbs, I am trying to build muscle in my post menapausal body. My macros tell me I'm over doing the carbs and under doing the protein. I work out 3 to 4 times a week doing cardio for 20 and weights and abs for about an hour. I need to lose about 7 kilos to get to my goal weight. I am cautious about Ludwig's high fat approach because I have inherited risk of cardiac disease. We're not big meat eaters so any ideas for meat alternatives to increase my protein intake much appreciated. I'm currently on 5,900 kilo joules per day. Perhaps it's too high?
If you are trying to build muscle, then carbs > fat, but more importantly, you need to recognize that gaining muscle while cutting fat is difficult, and even more difficult to do as a woman. If anything, you can figure out where you maintain weight calorie wise, cut 10-15%, set protein at .8g per lb of weight, and follow a structured heavy lifting routine, like one of the below link.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
If you do want to increase your fats, as it supports hormone health, then aim to get more PUFA/MUFA's as they have been linked to improved metabolic markers and limit SFA. Personally, when I cut calories, it comes from fats since fats do not satiate me; the except is dark fish.0 -
I am post menopause and YES!!! I am on the low calorie (1400 calories per day) Paleo-ish diet (15% carbs / sugar, 40% fat, 45% protein) and I have lost 23 lbs. I am generally less hungry than when I was eating more sugar (like apples) and carbs (like white potatoes).
Apples are carbs. (Sugar is a carb.)I try to keep my sugar to less than 15 grams (hard to do) and my fiber at least at 21 grams (easy).
WAY hard to keep sugar at less than 15 grams for me, unless I were to cut out fruit and limit vegetables, neither of which seems a particularly healthy change. I actually did paleo for a while, and was way over 15% carbs (more like 30-35%), and especially way over 15 g of sugar, again just from vegetables. (I don't eat that much fruit in the winter, but I was eating as much as I wanted, but would have been over even without it. Just one recent day: 7 g from cabbage and cauliflower at breakfast (also 9 g from blueberries, but let's ignore that), 9 g from a salad with lots of different vegetables, not all from the veg, but let's say 6 (I did a recipe, so estimating), and then 9 g from fennel and broccoli plus a little onion at dinner. That's without higher sugar veg like carrots or tomatoes.) Whatever works for you, but I would not recommend that kind of limit as a nutritional improvement in general -- WAY too much demonization of sugar.For breakfast I have coffee, a palatable, homemade high fiber / high protein nondairy drink (coconut milk, hemp protein, whey protein, Modified Citrus Pectin (MCP), Moringa, either flax or chia seed, vitamin B powder, partially hydrolyzed guar gum (PHGG)) that I sip all morning along with my second cup of coffee.
That doesn't sound very paleo-ish. I mean, I'm not on the bandwagon anymore, but I always thought of it as about whole foods and getting nutrients from food, not supplements. But whatever works for you, of course, if you like it. Are you recommending that way of eating to OP?0
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