Are there any benefits of moderate low carb diets?
Anon2018
Posts: 139 Member
Hey guys -
I'm new to this lifestyle and reading a lot about keto. I'm starting out cutting grains and most starches (really potatoes) but right now I want to keep fruits and veggies heavily in my diet - like I still want a banana in the morning, you know? I've been doing it for 4 days now and keeping around 100 carbs. It's still a little weird eating bacon and eggs, and I'll never be the type of person to add a stick of butter to my coffee (for what it's worth, I hate creamy coffee and only drink it black) - but what are the benefits, exactly, of going on a moderate low carb diet? Or does it only get good in keto?
I'm a big social eater, and I think "take off the bun" is something I can definitely do, but eating all red meat, butter, cream, etc. will just make me sick.
What's been your experience?
I'm new to this lifestyle and reading a lot about keto. I'm starting out cutting grains and most starches (really potatoes) but right now I want to keep fruits and veggies heavily in my diet - like I still want a banana in the morning, you know? I've been doing it for 4 days now and keeping around 100 carbs. It's still a little weird eating bacon and eggs, and I'll never be the type of person to add a stick of butter to my coffee (for what it's worth, I hate creamy coffee and only drink it black) - but what are the benefits, exactly, of going on a moderate low carb diet? Or does it only get good in keto?
I'm a big social eater, and I think "take off the bun" is something I can definitely do, but eating all red meat, butter, cream, etc. will just make me sick.
What's been your experience?
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Great question! After almost 2 years on keto/fairly low carb/high fat, I started having GI issues again so I've been experimenting with carb level. I've been averaging closer to 20% carbs (and about 20-25% protein and the rest fat). GI-wise I'm doing better again and I got a little bit of carb bloat back (stomach's less flat even though weight is the same) but otherwise I haven't really noticed any differences so far compared to when I was eating keto. I'm interested to hear from others as well though!0
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I'll also add, I adjusted to high fat initially more quickly then I expected. Some things were just too much for me but for a long time my digestive system actually seemed much happier on keto than it had been before. I'm not sure why that finally changed; I may have developed a sensitivity to specific foods that I just haven't figured out yet.1
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Hi @Anon2018, and welcome!
There is no "one size fits all" when it comes to carbohydrate intake. A lot depends on your goals. Are you trying to lose weight? Are you diabetic, and trying to lower blood sugar? Are you combating insulin resistance? For some people, 100g of carbs per day is ideal. Others need to go lower, and some actually do best on a few more.
You may need to experiment with different levels of carb intake to see what helps you reach your goals the best way.2 -
MyriiStorm wrote: »Hi @Anon2018, and welcome!
There is no "one size fits all" when it comes to carbohydrate intake. A lot depends on your goals. Are you trying to lose weight? Are you diabetic, and trying to lower blood sugar? Are you combating insulin resistance? For some people, 100g of carbs per day is ideal. Others need to go lower, and some actually do best on a few more.
You may need to experiment with different levels of carb intake to see what helps you reach your goals the best way.
Thanks - I am not diabetic, but my mom is so I think it may be something I have to watch out for. I am a bit overweight - 4'11" and 140 and looking to lose 15-20 pounds. I think I carry weight well (I think all women think that
) but the thinnest I've ever been is 120 and I looked great and wore a size 0/2. So, that's ideal but would be pretty happy if I could get back down to 125-130.
I've been doing this since Tuesday and it seems to be working so far - I'm counting calories too and keeping around 1300-1500. I haven't weighed yet (I don't like weighing myself often) and I feel a little thinner/less bloated. I haven't had any grains at all and just carbs from fruits, veggies, and sauces.
I can mentally adjust to eating the meat and stuff, but thinking about eating/drinking heavy cream and butter still kind of freaks me out. Like I read the marinara sauce thread below and the OP was asking about different marinara sauces and someone told her to get alfredo sauce because tomatos have too many carbs. Just having a hard time getting used to that mentality.2 -
I do moderate carbs now after two rounds with gallstones. It works from me and I get most of my carbs from veggies and a little fruit. I have one gluten free bread that I enjoy for sandwiches as a treat, although not often because half the loaf usually goes bad before I get to it.
This works for me. There is no one size fits all.4 -
MyriiStorm wrote: »Hi @Anon2018, and welcome!
There is no "one size fits all" when it comes to carbohydrate intake. A lot depends on your goals. Are you trying to lose weight? Are you diabetic, and trying to lower blood sugar? Are you combating insulin resistance? For some people, 100g of carbs per day is ideal. Others need to go lower, and some actually do best on a few more.
You may need to experiment with different levels of carb intake to see what helps you reach your goals the best way.
Thanks - I am not diabetic, but my mom is so I think it may be something I have to watch out for. I am a bit overweight - 4'11" and 140 and looking to lose 15-20 pounds. I think I carry weight well (I think all women think that ) but the thinnest I've ever been is 120 and I looked great and wore a size 0/2. So, that's ideal but would be pretty happy if I could get back down to 125-130.
I've been doing this since Tuesday and it seems to be working so far - I'm counting calories too and keeping around 1300-1500. I haven't weighed yet (I don't like weighing myself often) and I feel a little thinner/less bloated. I haven't had any grains at all and just carbs from fruits, veggies, and sauces.
I can mentally adjust to eating the meat and stuff, but thinking about eating/drinking heavy cream and butter still kind of freaks me out. Like I read the marinara sauce thread below and the OP was asking about different marinara sauces and someone told her to get alfredo sauce because tomatos have too many carbs. Just having a hard time getting used to that mentality.
There is absolutely no reason to ever eat or drink straight fats. Whatever source you found that information at, I suggest you never visit it again.
Eating and drinking straight fats is not a weight loss keto diet.
https://lowcarbrn.wordpress.com/2016/03/29/can-i-say-it-again-dont-force-the-fat/
https://www.healthline.com/nutrition/3-reasons-why-bulletproof-coffee-is-a-bad-idea#section1
http://www.tuitnutrition.com/2017/08/how-to-cut-fat-on-keto.html?m=1
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Sunny_Bunny_ wrote: »
There is absolutely no reason to ever eat or drink straight fats. Whatever source you found that information at, I suggest you never visit it again.
Eating and drinking straight fats is not a weight loss keto diet.
I am not an expert, but I have been doing the keto thing for almost a year. As I have come to understand it, carbs are bad, and fats are not bad.
I don't try to meet any fat goal. I do like a cup of coffee with HWC when I wake up, but my fat intake for the day is typically 1/2 to 2/3 of the macro "goal" or limit or however you think of it.
The HF means you have license to add some bacon to the collard greens as they cook. You are OK with fattier cuts of meat. The fat in the foods you eat makes you feel satisfied so you are not hungry all the time.
The key to all this for me has been limiting the carbs and not worrying about fat intake. I track it and all, but really for me it is about the carbs. The fat in the diet (and on my body) just takes care of itself if I watch the carbs and meet the protein macro.
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@2t9nty that's pretty much as I do it now.
On a recent visit to my Doctor, she commented that "You've lost weight - a LOT of weight!" and took my height, weight, and various other details, which she then checked on a chart (presumably GMI related) and said - "Alex, you're absolutely bang-on, weight-wise. You could lose a bit more, if you wanted to, but in fact, it wouldn't add anything to your general health, or make any discernible improvement. You're absolutely fine as you are, well done!"
I discussed at some length the way in which I - and my H - had lost the weight, and she completely supported and agreed with the methodology.
@Anon2018 , I stopped counting calories and macro levels some time ago, because I found that what I was doing, the amounts of the individual foodstuffs I was eating, was what worked for me.
Carbs, absolute minimum and essentially through above-ground vegetables, high protein and fats to no particular level, but certainly, not over-doing it (I gained sufficient fats through natural food content or addition to pans for cooking purposes).3 -
I would probably be considered moderate low carb, and have been for 15 years. I don't count carbs, but like you I strictly limit refined grains, and starchy carbs.
The main benefits I saw early on was that it was easier to control my hunger, and thus my eating, when I eat fewer refined carbs. I feel like I'm working WITH my body instead of against it.
I love vegetables, and I'm fond of fruits. I eat multiple veggies every day, and fruit most days.
The key is: do what works for you!
My reference books are: The original South Beach Diet book, and the DASH Diet Weight Loss Solution, both of which focus on a low glycemic approach (which is basically what I do). Both talk about lean protein and vegetables as the center of meals. Perhaps that will appeal to you? Both books (and their related books) are available from the public library as EBOOKS and AUDIOBOOKS on HOOPLA DIGITAL.
Good luck!4 -
AlexandraCarlyle wrote: »
I discussed at some length the way in which I - and my H - had lost the weight, and she completely supported and agreed with the methodology.
I still have not disclosed the diet with my doctor. He gave me some Xeroxed sheets about the Diabetes Association "plate" diet about a year ago, and I am letting him work on the assumption I am following his advice. Doctors have fragile egos and all.
I did the pastoral care/funeral for his mother when she died a few months ago, and he did mention that I had lost weight and I was the 1 in 100 patient who seemed to be actually following his doctor's advice. I said then I had lost the weight by ignoring his advice. He laughed and said whatever it takes. He was concerned more about the weight and not the method. Eventually I will come out of the keto closet, but he has to be ready.
He did cut my metformin dose in half. My readings have been higher - last night 124 1hr pp and 116 2hr pp. Fasting this morning was 108. My "dawn effect" seemed to vanish about 3 months ago. These are not the greatest numbers, but presumably they will come down a little as I lose more weight. These are not criminally bad numbers in the meantime.3 -
I do moderate carbs now after two rounds with gallstones. It works from me and I get most of my carbs from veggies and a little fruit. I have one gluten free bread that I enjoy for sandwiches as a treat, although not often because half the loaf usually goes bad before I get to it.
This works for me. There is no one size fits all.
A truth that's both obvious yet easily ignored.
I like the way Stephen Phinney put it (or close by) -
"All you have to do to see that people aren't the same is go to any public place and look around."
"Unless you're my identical twin, I'm not going to presume that what works for me will work for you."
"Doctrine has no place in empirical science."
(A memorable variant from some sage - "You can't fight faith with facts.")
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AlexandraCarlyle wrote: »
I discussed at some length the way in which I - and my H - had lost the weight, and she completely supported and agreed with the methodology.
I still have not disclosed the diet with my doctor. He gave me some Xeroxed sheets about the Diabetes Association "plate" diet about a year ago, and I am letting him work on the assumption I am following his advice. Doctors have fragile egos and all.
I did the pastoral care/funeral for his mother when she died a few months ago, and he did mention that I had lost weight and I was the 1 in 100 patient who seemed to be actually following his doctor's advice. I said then I had lost the weight by ignoring his advice. He laughed and said whatever it takes. He was concerned more about the weight and not the method. Eventually I will come out of the keto closet, but he has to be ready.
He did cut my metformin dose in half. My readings have been higher - last night 124 1hr pp and 116 2hr pp. Fasting this morning was 108. My "dawn effect" seemed to vanish about 3 months ago. These are not the greatest numbers, but presumably they will come down a little as I lose more weight. These are not criminally bad numbers in the meantime.
If you tolerated Metformin well, why did he reduce the dose?
I'm not one to take product info as gospel, but I seem to recall that effective doses of metformin are 1500mg and higher....0 -
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wanderinjack wrote: »This has been my experience
Whoa. Have you been in all those zones?0 -
Interesting. I was diligent with 40 net grams and had effortless weight loss. Now I am following more of a paleo diet with a bigger variety of fruits and vegetables and carbs around 100 grams and have noticed some weight gain. Like other posters have said we are all different. Experiment and see how it goes. One thought though, if you have a banana in the morning make sure you are also having some fat and protein to buffer the sugars in it,wanderinjack wrote: »This has been my experience
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Feel free to view my profile pics. I lost my excess weight and body fat via limiting calories and eating moderate low carb. Weight loss/fat loss was my benefit with the combo of calorie limits and moderate low carb. In my pics, the big fat belly in the white sweatshirt was mine. It is gone.
For 1 year of my 3+ years in maintenance, I ate Medically Therapeutic Keto as an experiment for my neurological movement disorder. The one thing I learned almost immediately is, for me, fat is satiating. On MTKD, I ate VERY high fat, VERY low carb and (some would say) very low protein. Actually it was just adequate protein by design.
I have since (6 months), upped my carbs and protein a bit and still eat high fat if compared to what is generally perceived as the Standard American Diet. I do what works for me to maintain my weight loss (calories), remain satiated (fat), eliminate cravings (low carb). Protein is essential to health and it "falls in line" without effort/attention.
I generally eat: fish/leaner meat/above ground vegetables/berries/nuts/seeds/eggs/dairy and added fats/oils. I occasionally eat starchy vegetables, varied fruits, legumes. I rarely eat (but have eaten) breads (pizza crust), pasta, rice, desserts. I also rarely eat (but have eaten) fats bombs, BPC or pork rinds. I'm not aware of any medical issues (with me) requiring me to NEVER eat a particular food. I hope this is always the case. It is not true for all and it may change for me.
I still monitor calories and macros though I don't think I must at this point in time. A weekly recap shows me at average dailies of: ~1500 calories, ~50 total carbs, ~100 grams of protein and ~100 grams of fat. Each day varies but not significantly.
Find what works for you. There is no one true way.5 -
If you tolerated Metformin well, why did he reduce the dose?
I'm not one to take product info as gospel, but I seem to recall that effective doses of metformin are 1500mg and higher....
He said he did not want me overmedicated. I am game for an n=1 experiment anyway. It has been 5 days, and nothing has gone nutso yet. One potential factor is that my liver enzymes on the last panel have gone way down as a result of the weight loss/whatever. I may be able to handle things better just on my own now. We will see.
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If you tolerated Metformin well, why did he reduce the dose?
I'm not one to take product info as gospel, but I seem to recall that effective doses of metformin are 1500mg and higher....
He said he did not want me overmedicated. I am game for an n=1 experiment anyway. It has been 5 days, and nothing has gone nutso yet. One potential factor is that my liver enzymes on the last panel have gone way down as a result of the weight loss/whatever. I may be able to handle things better just on my own now. We will see.
You're obviously eminently capable of deciding when to accept and when to quietly ignore your doctor's advice.0 -
You're obviously eminently capable of deciding when to accept and when to quietly ignore your doctor's advice.
True that... He has reasonable, informed (but traditional and dated) counsel as far as the medical community is concerned. I am not so impressed. At the end of the day I am the one making it work and sorting things out. If I had been checking BG twice a week as he suggested and following the "plate" diet, I might have had another med added at this last appointment - who knows?
The truth is that I want to get off metformin and control things with diet if that can be done. This is a possible step in that direction.
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One of my initial introductions to low carb was through "Fat Head" where he consumes less than 100 grams of carbs a day while eating fast food. I had some real success limiting myself to less than 100 grams. I found more success at lower levels, but there's no reason to say that you wouldn't have great success at that level.
We definitely support and welcome moderately lower carb eaters around here.3 -
I think low carb can work great. Keto seems to work well too. I would say it depends on your health needs and your taste.
Keto seems best for those with stubborn insulin resistance, those who enjoy protein and meat, those who have their appetite triggered by carbs, those who don't tolerate a lot of carbs for whatever reason, or those who need or want ketones for health reasons.
Low carb opens up more food options and it can work really well for many people. My guess is that there are many more low carbers out there than keto'ers. I just think keto'ers are a bit more active on the boards.2 -
My guess is that there are many more low carbers out there than keto'ers. I just think keto'ers are a bit more active on the boards.
I think even us keto and zerocarbers believe this. It's just that keto is such an extreme diet (compared to the normal diet), people need more help at the start. Reducing to a moderate intake isn't a dramatic a change. So, people don't need to post as much or be as vocal.
When I approve people, a majority of the posts mention keto, but they also mention wanting or needing help with it. And, I think some people start keto and then move to a higher, more moderate, intake.3 -
Thanks for all the advice guys - I just did my first "low carb" shopping trip
-spinach
-mushrooms
-bell peppers
-carrots
-green beans
-avocados
-salmon
-shrimp
-chicken
-rao's tomato basil sauce
-oikos triple zero yogurt
Should have a full week of moderate carb low cal meals to get me started and see how I like it!4 -
My guess is that there are many more low carbers out there than keto'ers. I just think keto'ers are a bit more active on the boards.
I think even us keto and zerocarbers believe this. It's just that keto is such an extreme diet (compared to the normal diet), people need more help at the start. Reducing to a moderate intake isn't a dramatic a change. So, people don't need to post as much or be as vocal.
When I approve people, a majority of the posts mention keto, but they also mention wanting or needing help with it. And, I think some people start keto and then move to a higher, more moderate, intake.
That makes sense. I was at a bit of loss of what to eat at first too. Low carb is a bit simpler to figure out than keto. I think there are a fair number of people who are low carb and don't realize it because they have no reason to track their macros.
I think you are right that many keto'ers up carbs over time - sort of like the Atkins plan. I tried it too because those carbs are tasty, but they remain a BG and self control problem for me.2 -
My guess is that there are many more low carbers out there than keto'ers. I just think keto'ers are a bit more active on the boards.
I think even us keto and zerocarbers believe this. It's just that keto is such an extreme diet (compared to the normal diet), people need more help at the start. Reducing to a moderate intake isn't a dramatic a change. So, people don't need to post as much or be as vocal.
When I approve people, a majority of the posts mention keto, but they also mention wanting or needing help with it. And, I think some people start keto and then move to a higher, more moderate, intake.
I agree. When I started out I was paleo and wanting to go keto. I had great results with losing and getting fit eating paleo in the past. Gallstones became an issue for me so I had to adjust my macros for my individual body. I still feel best when I limit net carbs and am careful what sources I get my carbs from I just can't exceed 50% fat anymore.0 -
Hi low carbers -
I just wanted to give an update on my progress. I've been really strictly watching my calories and carbs for a week, along with exercising a moderate amount (think: 3 day a week 30 min body weight circuits and 3x a week incline walks).
Well - my carb goal has been "as low as possible" while still eating some veg and fruit. I've been well under 100 each day except 1 (where I at 106), which has made it easy for me to stick to my calorie goal of 1200-1400. A few days I ate as low as 48 carbs (38 net carbs). These days were OK for me, and i'm working on adding in more of them. My energy has been really high, my sleep has been great, and this is honestly the first diet that works for me. I usually have to pick between calorie counting and exercise, so to speak, since if I get in lots of exercise my hunger will be out of control - but I actually feel like it's moderated now. I also haven't really been craving anything I "can't" eat. i haven't eaten any grains and it's way easier than I thought! Tomorrow I'm making homemade buffalo wings with bleu cheese and celery for football sunday and I'm excited about - one of my favorite foods and on my diet! Another benefit to this (for me) is that my boyfriend has been enjoying all the food I've been making, so he's provided no temptation to cheat. When I went on previous diets, he wasn't interested in the meals I was making and would get some takeout or be hungry and eat lots of snacks or deserts. This is really easy for us to get to work for us, sometimes he'll add a grain side dish but I don't think it'll bug me in the same way. For example, last week I made pan fried chicken parm (no breading) with Raos marinara sauce and he made spaghetti on the side. I wasn't jealous or craving the pasta or anything - I got all the yummy stuff and was super satisfied with my meal! I can see why keto works for a lot of people, and may try it for spurts especially to break plateaus. Has anyone ever done, say, a week of keto followed by weeks of moderate low carb? Any specific benefits to this or does keto only really work as a long term thing?
And good news - in a week I lost 3.3 pounds, 1.5 inches off my waist, and 1 inch off my hips! I am excited about my progress and feel amped up to continue working.
Thanks for all the advice! I did my meal planning and will do grocery shopping today and have some really yummy ideas.
- Homemade wings
- Bell peppers stuffed with ground italian sausage and ricotta
- Pork chops with mustard sauce, green beans, and mashed cauliflower
- Brussel sprouts with bacon and balsamic and two sunnyside eggs on top
Yum! I can definitely do this14
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