why do calories not count on low carb?
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I am new here and read through Atkins book 1980's. What is TDEE and is there a ratio needed between protein and fat daily? And is that per body weight?
Thank you.
TDEE is Total Daily Energy Expenditure. The calories your body uses for all your activity including simply staying alive each day.
How much protein you need is going to be total grams needed to maintain or build muscle if that's something you're working on. You don't want to lose muscle by not eating enough protein. So it is important to view protein in grams not percentage of calories or ratio to fat.
You can calculate everything here
https://ketogains.com/ketogains-calculator/
There are other macro calculators but I've really come to like this one because it tends to be more mindful of keeping protein high enough for the benefit of lean mass.
Set it to sedentary even if you're not if weight loss is your goal. And select the Ketogains recommends box2 -
My short response to the title of "Why do calories not count on low carb" would be... they do count.
My long response would be: if anyone thinks they don't, just try eating well over your calorie limit for an extended period of time and see what happens with your weight.
Old thread. But good thread.
@kilroy02 I have no answer to your question regarding why the Atkins tracker dropped you to 1300. I might guess that at your original weight, it suggested 1500 but you were right on the cusp of 1500 so when you dropped 2 pounds it moved you into a lower calorie bracket for continued loss. MFP does the same or at least it did 3 years ago as I was losing. It is the punishment of weight loss. As you lose you need to eat even less to continue the same rate of loss. Either that or increase your activity.
In regards to too low of calories being bad...I say yes. Many disagree with that. My opinion is that too low on ANY diet for a sustained period of time is detrimental to one's overall health and is also detrimental to future weight maintenance. When you severely reduce calories for a sustained period of time your body responds by reducing metabolism. Read the articles regarding what occurred with some of the people on The Biggest Loser. Certainly their extreme measures resulted extreme losses...and then they tried to maintain on what should be reasonable amounts.3 -
Sunny_Bunny,
this puts me at 1612 kcal per day, workout or not to lose fat. 129 pro, 25 net carbs and 111fat. Today I was 1532 kcal, 11 carbs, 132 fat and 95 protein. I have to wait until tomorrow to see if I'm up or down on the scale. It's not that far off of Atkins. That would be week 3, in induction where you bump up 5 carbs . I stayed on induction when I first did Atkins for 3-4 months. I no longer was starving all the time, and slept well. It was nice.
kpk,
I know from a friend who is very knowledgeable in thyroid function told me, like you are saying, when the body is starved the thyroid slows down and tries to keep your weight on. She had a hard time on Atkins because she had low thyroid, even with the medication.
I was watching one of those fathead I think it is videos talking about a high fat/ low carb diet, paleo-keto type. I am wondering since I am older if that would be something to try if the Atkins type diet doesn't work, as well as it did.
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I'm learning the hard way to cut down on the fat. It's still a "high fat diet" compared to standard diet that most of the western world consumes, but I need to ensure I'm burning my own body fat, and I've seen times where I don't, so I'm monitoring my fat intake now. I used to think calories didn't matter. They SO do. If I keep my calories too low, I think cortisol kicks into overdrive and messes with me, and I don't lose, or I stall. If I go too high, I just plain start to gain weight.5
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In my experience, counting calories adds way too much stress. I focus mainly on carb count and making sure my protein grams are on the lower end. Like others have said, I guess I focus more on my macro's than counting calories. To me, counting calories makes keto more of a diet than a way of life. I dieted for years yo-yo up and down probably losing 300 lbs throughout my lifetime. The same 10-15 lbs over and over again. Count this, limit that, no, no, no... until I gave up and gained not only the 10-15 I had lost but more with it. Like @newmeadow I measure everything and have a scale for weighing. Not so I can count calories, but to make sure I am keeping my carbs to a minimum. The biggest thing is don't stress too much about any one aspect of keto. Make it your way of life not a diet. Listen to your body. If you are hungry, eat. If you are thirsty, drink.1
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Trish55011, That is great to stay within that small amount of weight gain. I wish I only swung 10-15 pounds. At my highest I was about 300 lbs, at my lowest I was 135 pounds. I got down to staying around 170/180, I think that was my lowest on Atkins. I'd like to get to 160 this time.
I have lost 3.6 pounds in 5 days so far. Yesterday was Easter and I put in what I ate, mainly worrying about excess carbs, but eating until I was satisfied and it came to a little over 1500 calories. It was mainly high protein, high fat and only 11 carbs. I need to get some strips and check and see if I'm in ketosis or not. I hope so.
I have read that too much protein can turn into carbs in the body:
Too much protein in the diet will create excess in the body, which will feed disease-causing bacteria. Limit Sugar: Eating too much protein on a low carb diet plan will cause the liver to convert the amino acids found in protein into sugar, which can feed systemic infections in the body.
When I first did Atkins I had 2 cups of LC salad vegetables and all the meat I wanted and fats. The old style. I can tell already that the New Atkins is for people who either loose weight easily or have little to no insulin problems. I was getting worried since when I did the new Atkins last time for 2 weeks I gained 3 pounds. So they are putting extra sugars or something in the prepackaged foods.
I'm a lot more relaxed now, that at least I am seeing progress. It's nice that the food you enter, also lets you know the carbs, proteins and fats to keep an eye on what is working, what is not.
I'm glad you found your sweet spot in how to make the diet work. I had it once, I hope to have it again.1 -
When I first did Atkins I had 2 cups of LC salad vegetables and all the meat I wanted and fats. The old style. I can tell already that the New Atkins is for people who either loose weight easily or have little to no insulin problems. I was getting worried since when I did the new Atkins last time for 2 weeks I gained 3 pounds. So they are putting extra sugars or something in the prepackaged foods.
That's not an accurate description of New Atkins for a New You, which is heavy on LC vegetables, pure keto, and not reliant on prepackaged anything.
https://www.amazon.com/gp/aw/d/14391902751 -
I just started this group a few days ago. I know Atkins says not to count calories but carbs. The first day they had me at 1500 calories. I lost two pounds ( I'm know it's just water) and the next day they dropped me to a little over 1300 calories a day. I have about 70 pounds to lose. I lost a lot of weight before on Atkins before. I am wondering if anyone else is having this done on their calorie chart, or if you just ignore that. I know they used to have or maybe still do a 1200 calorie fat fast. I am just wondering if too low of calories on a Low Carb diet is bad or not.
@kilroy02 welcome to MFP forums. It sounds like you are off to a good start.
In my case at the age of 63 after 40 years of health decline it was not until I found a macro that stopped my cravings and permitted me to never get truly hungry that the calories did not count in a functional way to manage my net weight.
I could starve the old way and lose weight only to rebound. That was my 40 years of living in yo yo land.
Personally I find serious under eating not the best way to go at the age of 66. In time you will find the WOE that works the best for you. Read what others are doing but remember you live in a different body.
All cards are off the weight loss table for some of us with serious underlying health issues. I now doubt that a person can become obese before developing a leaking gut syndrome. I now think most autoimmune diseases get started due to gut issues.
There has to be medical reasons while most all that lose weight by going hungry have 100%+ regains in the coming years. I have maintained for 2 years living a sea of food that is mainly carbs at my house. I no longer count carbs unless my breath acetone levels do not register when I blow most days.0 -
This was the meal plan I did for two weeks and gained 3 pounds:
http://kits.atkins.com/easy-peasy-meal-kit/
The book I started Atkins the first time was Dr. Atkins, New Diet Revolution. In there it says," Your diet must contain no more than 20 gms carb per day. This allows for approximately 3 cups of salad (sorry I was thinking it was 2) vegetables (loosely packed), or 2 cups of salad vegetables plus 2/3 cup of cooked vegetables in the below 10% carbohydrate category.
Also back then they didn't use fiber to subtract carbs. There are many Atkin's dieters that say not to do that, use the actual carb count. Which is what I did when I first lost weight on Atkins.
This is the online diet the Atkins website is promoting and the one I gained 3 pounds on sticking to it completely for two weeks: http://kits.atkins.com/easy-peasy-meal-kit/
On page 8 of the New Atkins for you, it states: Over the years, the number and amount of vegetables permissible in phase 1 has increased significantly, in large part because of a better understanding of the benign roll of fibers in carbs.
It wasn't long before or maybe the start of, when Atkins started rolling out his pre-made products you could buy. He had some sort of mixture to make bread out of, and went on from there if I recollect correctly. In the New Atkins for you he had in there Atkins waffles and the Atkins pancakes. I'm looking through the book and don't see the recipes for those, so I don't know if those were from his products also.
After he died, it seemed like the Atkin's program took on more of a goodies are fine plan.
I remember, and have it on VHS tape it's that old, when Atkins was fighting with Ornish and another diet doctor about how it's sugar and carbs causing heart disease, not fats. In that, he said he only ate a desert once a week. I can't lay my hands on the 1970's version book, I packed it away, but it was more stringent. And it seems to have weakened as time goes by.
In the 2013, The New Atkins made easy, he was still using whole food, but the fiber count reduced the amount of actual carbs even in the induction. By phase 2 in that book he started adding the candy and the shakes.
The other thing I thought odd, was in the Atkins Made Easy 2013 book, when I ran the first phase 1 diet plan through my old mastercook, I came up with 2280.5calories, 191.1 gm fat, 43gm carb, 14.3gm fiber, and 128gm protein. I just ran the same daily diet plan through my new Mastercook program and came up with 1896 calories, 156gm fat, 43gm carb, 18gm fiber, 82gm protein.
I would be interested if anyone else came up with this.
This is the menu listed on the page:
Breakfast: 2 eggs, 1/2 cup chopped bell pepper, 1 oz mozzarella cheese, 4 oz bacon or sausage.
Snack: 1/2 avocado, 2 tablespoons ranch dressing.
Lunch: 4-6 oz of chicken, 1 small tomato, 1 cup mixed greens, 2 tablespoons blue cheese dressing.
Snack: 1 medium tomato, 2 oz pepperjack cheese.
Dinner: 4-6 oz steak or hamburger, 1 cup cauliflower florets, 1 tablespoon butter, 1 cup mixed greens, 1 stalk celery, 2 tablespoons vinaigrette.
Total net carbs: 20.7 Total net carbs from foundation vegetables: 16.1 according to the book.
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I found the 1971 Atkins, in there it says to have: 2 small green salads a day (each less than one cupful loosely packed), made only of leafy greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese (cheese allotment 4 oz per day), or anchovies. Or else a sour pickle in place of a salad, plus green olives.
Other than that it's the same as the newer Atkins in all the meat you want, as long as it's no carb, and 4 teaspoons of cream a day.
He did allow a dessert daily for the first week. A carbohydrate free gelatin dessert. The second week he had recipes in the book for cheesecake ( I use the knox gelatine recipe it's really good), and even strawberries on week 2. Which is different than now, where you usually need to go to phase 2 before low carb fruits.
He was big into soy, which I stay away from. They still are. So the diet has evolved somewhat.
In this book he talks about celebrities that went on the diet and lost weight.1 -
Using a calculator and the 156f/43c/82p, it says that is a 1912 calorie meal. If you subtract the fiber calories, you get 1840 calories. The debate rages on about fiber calories counting or not, that is another thread. Used the 9 calories for fat gram, 4 for the others.
I am a Mastercook user and I know it doesn't always give totally correct data. But it is better than a wild *kitten* guess.
I also mostly follow New Atkins, I started out with the foodie plan on the web site and it works for me. I find the products don't work for me. I make fat bombs instead of using bars etc. now.1 -
USDA Great Nutritional Debate
From a 2012 thread:The USDA hosted a nutritional debate starring many famous diet doctors. This debate is 3 hours long, and was taped I think over 10 years ago. It is interesting that the same debate hot topics still rage today and sugar is still a hot issue.
I think we know a bit more than what was presented, but as a whole, we are still lacking and depending on which "camp" you belong to, you advocate to a certain diet.
http://www.youtube.com/watch?v=zJ-2M02ON5E
I don't post this to start a war, just food for thought.
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Gale Hawkins,
I come from a family that are prone to ulcers as well as stomach cancers. So chances are I am genetically set up for stomach problems. I had ulcers since my early 20's. Reflux as well. Back then they put you on tagamet and after 6 weeks you were good to go for a while.
When I was on strict Atkins, 20 carbs, I didn't have those problems. All I have to do is get something with wheat or milk and wham. Growing up I just thought everyone would have stabbing gut pains after drinking milk. Back when I was a baby, they used to give you sweetened condensed milk when the mother could no longer nurse. I remember my mother telling me how they used to have to drive me around in the car to get me to sleep, because I would colic so often. Chances are it was the condensed milk.
I can have cream and butter without a problem. I wonder if it's the milk sugars that trigger it.
I try and keep up on medical stuff, I always find it fascinating. I remember years ago it said that diabetes was triggered by a virus. Now they found out type 1 diabetes can be triggered by the rubella virus. They are now talking about type 2 might be caused by the H.Pylori, which I also had twice. The bacteria in the gut can predispose you to it. It can also cause insulin resistance.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4000497/
I have diabetes on both sides of my family. My dad, his dad, my mother's both grandmothers had it. Even way back then before all the high sugar foods. Though my mother said one of her grandmothes had a stash of candies hidden in her lamp by her bed. As a child she used to have to help her grandmother put her leg on, (she had the lower leg amputated from infection due to diabetes), and walk with her grandmother to church on Sunday's. So I also have a genetic component. I wonder how much of leaky gut might be due to some sort of bacterial infection such as h.pylori.
retire happy,
I wonder if anyone ever caught that in their books. I like to check too, especially when something seems too good to be true.
I miss the old Atkins on the website, where you put in the recipes you liked or the ones you made yourself and it would calculate it right there. Now they keep throwing their goody products at you. Then you have to find out the carbs, fiber and calories in whatever their product is and figure out what to swap it with. It also used to be a lot quicker and easier.
I guess viva la difference.
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Kilroy02, I stopped using the website. They had a nice discussion board, with some good moderators who had been on Atkins for up to 20 yrs. Mods are still there, but they changed vendors for the discussion boards and they have been down since Oct. of last year. I just hang in the LCHF boards here now. Oh and Ketogenticforum.com , which has no ties to Atkins, just some dudes who have turned their health around going keto. They are even trying to pull together a keto festival this summer. They also have a podcast, 2ketodudes, that is pretty darned good.0
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Wow~! Long and informative post. As always it seems that each of us has different variables when it comes to what works for us.
I will say that once I got past the first few months I stopped strictly tracking anything but the amount of carbs that I eat in a day. I find that if I keep my carbs low, eat moderate protein (after awhile you can estimate portion sizes of meats fairly accurately) and eat fat only to satiety that I do not gain weight. In fact I lose weight at a nice slow pace that I find acceptable.
The key for me is to truly tap into my body's hunger cues. I think you can find success if you can learn how to do this and know when you are actually hungry versus when you are perhaps bored or emotionally eating.
And I have been someone who has eaten for absolutely no reason in the past other than I love food, or was bored, or was upset.
The freedom from food that this WOE has provided me has been amazing, and I hope that all of you can find this sort of success as well!0 -
swezeytba,
I had that too, when I lost it the first time. No hunger. It took a while for the blood sugar swings to subside. I actually went a lower fat back then, since it was my first time and having been used to high carb- low fat. But as I progressed, I ate more fat, and it didn't stop the loss. Bacon was my friend.
I was on another Atkins site and this woman was talking about tumeric. It caught my eye because my friend had given some tumeric concoction called golden paste to her dog, who is 11 years old and couldn't climb the stairs anymore. After 3 weeks the dog was running up the stairs.
This woman on Atkins said it's supposed to help her lose weight, she had stalled. A lot of people were nay saying. She looked like she wasn't going to try it. I guess tumeric has 3 carbs per teaspoon. I kept scrolling down the messages and it had been a couple weeks or so and they asked her how she was doing. She said she was stalled then lost 5 pounds in the last two weeks and took the tumeric.
http://uk-forum.atkins.com/community/forums/thread/128047/turmeric
It's funny how they count weight in stones, yet she said she lost pounds.
Tumeric is a diuretic. I made a batch of the golden paste, it's in the fridge cooling. It says you should drink water before you take it since it makes you go to the bathroom. It's supposed to help the immune system, fight inflammation. I looked up tumeric on pub med
This was interesting: destroyer of fat.
I prefer actual studies compared to hearsay, it's long but worth it. Who knew? That's probably why it helped the woman.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3591524/
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When I first did Atkins I had 2 cups of LC salad vegetables and all the meat I wanted and fats. The old style. I can tell already that the New Atkins is for people who either loose weight easily or have little to no insulin problems. I was getting worried since when I did the new Atkins last time for 2 weeks I gained 3 pounds. So they are putting extra sugars or something in the prepackaged foods.
The new Atkins owners have gone low-fat and higher sugar in the products they offer (Jimmy Moore ranted on that last year)--so avoid eating the Atkins brand "foodlike" bars and other products.
The original Atkins is better. Eat real food.
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camtosh,
It has to be sugars of sorts. I get all the bad effects from sugar alcohol which is supposed to mean my body's not digesting it, but it is. It's a shame, I guess there are some people who are not as IR as I am and can lose on that. My neighbor lady is thin as a rail and eats like a truck driver, so everyone is different in metabolizing food.
I am doing the old Atkins right now, the 2 cups of LC veggies a day. So far in 4 days I've lost 5.2 pounds. Yesterday I was under my calorie goal of 1300 and something. I wasn't trying to not eat, I wasn't hungry. The cheesecake seems to help, I guess it's like a fat bomb. I use the knox gelatin box recipe and add a teaspoon of lemon juice along with the teaspoon of vanilla (no sugar added), and use liquid splenda to sweeten it.
The only thing I use of Atkins products is the shake, and only a few swallows to get vitamin pills down. I have a problem with swallowing those and the thickness of the shake makes it easier. I am feeling a bit of the Atkins fog today. And I had two bad sets of cramps in my feet last night, which is my signal I'm losing weight. I take the lite salt with water to stop the cramps. I'm around 20 years older than the first time I lost the weight on Atkins, but that started the same way. A lot at first (I'm sure it's water), then it tapers off and gets slower. My blood sugar was 70 this morning that's a 10 point drop since about 4 days ago.
I'm going to try the golden paste made with tumeric today and see if that helps as well. I'm going to give some to my dog as he is fully of fatty lumps, and see how it works on him. He is on a grain free dog food, he is allergic to grains, tosses anything with wheat right up I read it also helps move thing through the digestive system, and that is a problem I always have on Atkins. The fiber pills don't seem to do it for me.
Atkins should be forthcoming though on their products. I think Dr. Atkins would be ashamed at what they are doing. I'm sure the movie stars that are hawking his products aren't really eating them. They probably have a chef cooking them low carb meals. That stuff is awful tasting.1 -
Foot cramps/leg cramps to me always equate to a need for increased sodium. When I get busy I sometimes don't "pay attention" to my sodium intake. While I recognize a general need to increase sodium, I don't seem to need as much as generally recognized here. Besides, I might decide midday to make a Low Country Boil for dinner which alone has about 2000mg with the kielbasa, shrimp and Old Bay.
All said it is good you are paying attention. It's good you are supplementing.0 -
kpk54, I had two thick sliced bacon an egg salad with green olives, and salted the egg salad. I salt most of my food also. I going to try and make a homemade electrolyte solution. I just ordered some magnesium. That way, unlike Gatorade, I won't be getting the sugar and the calories.1
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I'm going to try and make a homemade electrolyte solution. See if that works.1
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JessicaLCHF wrote: »I want to modify my response with Dr. Atkins warnings to not overeat. You do not need to stuff yourself! The key is to eat until satisfied but not stuffed. If you are not hungry, don't eat.
If you eat a bag of pork rind because you are bored (not hungry) then yes, you are going to gain. The key is no hunger. Not eat until you are uncomfortable. This was hard for my husband because he was so used to eating until he "felt stuffed" he overate all the time. Before this diet, he would often eat his dinner and half of mine just to finish it. I became more mindful of wrapping leftovers and it helped a lot.
But srsly, I never hungry on 1100 calories and rarely hit my goal of 1800, and it's not like I try not to.
@ Jessica,
I am just starting out and am having a hard time eating 1149 per day, I am still hungry. I'd like to know roughly what your meal plan is so I can try to shoot for that. Any info would be greatly appreciated.0 -
JessicaLCHF wrote: »I want to modify my response with Dr. Atkins warnings to not overeat. You do not need to stuff yourself! The key is to eat until satisfied but not stuffed. If you are not hungry, don't eat.
If you eat a bag of pork rind because you are bored (not hungry) then yes, you are going to gain. The key is no hunger. Not eat until you are uncomfortable. This was hard for my husband because he was so used to eating until he "felt stuffed" he overate all the time. Before this diet, he would often eat his dinner and half of mine just to finish it. I became more mindful of wrapping leftovers and it helped a lot.
But srsly, I never hungry on 1100 calories and rarely hit my goal of 1800, and it's not like I try not to.
@ Jessica,
I am just starting out and am having a hard time eating 1149 per day, I am still hungry. I'd like to know roughly what your meal plan is so I can try to shoot for that. Any info would be greatly appreciated.
What are your macros? Because since increasing my proteins, I don't get hunger pangs.......1 -
My short response to the title of "Why do calories not count on low carb" would be... they do count.
My long response would be: if anyone thinks they don't, just try eating well over your calorie limit for an extended period of time and see what happens with your weight.
@FIT_Goat beat you to that back on page one.Most people who talk about eating 3000+ calories a day, and how it's easy to do on low-carb, don't actually eat 3000+ calories a day. It's significantly more difficult than people give it credit for. I've tried to average really massive amounts of calories (primarily to test the possibility of gaining weight without carbs), and it just becomes a chore. While anyone can eat over 3000 calories in a single day, doing it day after day just won't happen without effort (or a huge TDEE that justifies that intake). I think the longest I've made it eating 4,000 calories a day was for just under a week. And, the last few days were absolutely miserable. The last thing I wanted to do was think about food, even worse was eating it.
Fat is very calorie dense, but that doesn't make it easy to consume. About the only way I can make large amounts of fat easy to consume is to mix in some artificial sweeteners (which is one reason I am anti-AS and most fat-bombs). How many people here have consumed a whole cup of plain heavy cream in a sitting? How about drank a whole stick of melted unsalted butter? I'm willing to bet that I'm the only one with my hand raised. Both those are about 800 calories of pure fat. In both cases, you could not have paid me $1,000 to consume another cup/stick right after. And, I didn't want to eat anything or even think of food for hours.
I am sure there are people who over-eat and don't lose weight, at first or for brief periods of time. But, that's nearly always temporary and doesn't result in weight gain unless you were extremely malnourished going into it. Others are convinced they need to count because they don't trust their own body's signals. Maybe the signals are messed up because of years of poor nutrition and hormones and don't work right. Of course, you only delay the healing and correction of those issues by not allowing the body ample nutrition and opportunity to recalibrate. At their core, the vast majority of low-carb programs do not include calorie counting in any way. Most of them only recommend further carb restriction (all the way down to zero) for those who aren't losing weight.
Calories exist. Your body will have to do something with all the calories you consume and remove from fat stores, if you're going to lose weight. But, you have no real way of knowing how many calories your body will burn through each day. Will someone gain weight eating 6,000 calories a day for an extended period of time? Probably. Could an obese person accidentally eat enough (because they didn't count their calories) to gain weight? That I would like to see happen.
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AlexandraCarlyle wrote: »[quote="cwood2002;c-39853633
What are your macros? Because since increasing my proteins, I don't get hunger pangs.......
My macros are set to 14g of carbs (but I have gone over, not by much) my protein is 57g and fat is 96g.
I am just starting out so sometimes I go over on fat and carbs, not too much trouble hitting protein.1 -
In my opinion - and it is just my opinion - protein should be a greater number than fat.
Carbs are a limit, protein a target, fat is an adjuster.... @Sunny_Bunny_, who in my opinion, knows a thing or two, may well tell you that the fat you use in cooking, and already in your food (meat) is probably going to be fine on a day-to-day basis, but don't skimp on it....2 -
My macros are set to 14g of carbs (but I have gone over, not by much) my protein is 57g and fat is 96g.
I am just starting out so sometimes I go over on fat and carbs, not too much trouble hitting protein.
You might find it interesting to play around with the keto calculator at ketogains.com.
I lost lean body mass my first year of keto, eating around 70g of protein and have since raised my protein goal to around 115g (using Chris Masterjohn's rule of thumb to start with 1g/lb of ideal lean body mass). I weigh around 145, FYI.
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I'm going to try and make a homemade electrolyte solution. See if that works.
Try this it works for a lot of folks who are into keto and fasting.
https://www.ketogenicforums.com/t/ketoaide-homemade-ketoade/51981 -
so many people who count calories are still overweight and lose slow and plateau regain.. yet they swear by counting calories. Eat less...move more..pick your plan..stick with it.. that is what works.1
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AlexandraCarlyle wrote: »[quote="cwood2002;c-39853633
What are your macros? Because since increasing my proteins, I don't get hunger pangs.......
My macros are set to 14g of carbs (but I have gone over, not by much) my protein is 57g and fat is 96g.
I am just starting out so sometimes I go over on fat and carbs, not too much trouble hitting protein.
That is awefuly low protein and I'd say it's why you're hungry. You would be able to eat more food volume if you increased protein to a minimum of 85g. That's only 112 calories. Then decrease fat by the same so it will be 84g instead. That will allow you to eat more food volume at the same calories and also burn more bodyfat from the reduced fat.
I totally agree with what @AlexandraCarlyle said. Protein is the most satiating macro and more importantly, the lower you go on carbs the more you actually need to prevent muscle loss which will only reduce your BMR and make continued weight loss and long term weight maintenance even more difficult.
In my opinion, 85g is at the low end of what most people need. I personally aim for no less than 100g and make no effort to limit it. If I'm hungry, i specifically seek higher protein intake to reduce hunger.2
