How many carbs is too many? Not keto - just realistic
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well I have eaten more than 200g of carbs during most of my weight loss phase and lost weight even with a metabolic disorder and a genetic defect where my body cannot process fats and cholesterol properly,all because I was in a deficit. I didnt store fat and if I eat less than 150g of carbs a day I tend to be under my calories and not wanting to eat at all. on the days I ate 150 or less I came in under 1200 calories which if I did all the time would not be healthy for me. not to mention those days my protein levels were really low.
There were days I ate over 300g and still lost weight,for me sure it was slower but I still lost.now if you have a health issue and carbs exacerbate it or causes your blood sugar to be out of control then sure lower them. but for those with my health condition we cant do high amounts of fats so either protein or carbs have to be higher.3 -
As others said, it depends on your situation. Some can handle and thrive on 250+g of carbs a day - usually the young and active. Others may need to eat lower carb - often older and those with metabolic issues like insulin resistance.
For me, over 30g of carbs is too much because it drives up my BG and appetite. For my husband, over 300g is too much because it means he ate too many mashed potatoes.1 -
As others said, it depends on your situation. Some can handle and thrive on 250+g of carbs a day - usually the young and active. Others may need to eat lower carb - often older and those with metabolic issues like insulin resistance.
For me, over 30g of carbs is too much because it drives up my BG and appetite. For my husband, over 300g is too much because it means he ate too many mashed potatoes.
yeah of course it depends on the situation. I have a metabolic issue(I dont have insulin resistance or diabetes) and Im not young or highly active;I just feel better eating more carbs most days. what seems to drive my appetite I noticed lately is protein. the more I eat the more I want,maybe Im lacking something there?1 -
crystalfporter wrote: »I worked with a diabetic specialist. If you are looking for HEALTH not just weight loss she recommends 30g of carbs max per meal. Carbs are a major factor to increased A1C.
I don't recall OP saying she was diabetic.
Keto is not the universal answer to every diet question.15 -
If a person is in a calorie deficit they will lose weight regardless of macro distribution. Despite all the keto popularity, I have yet to see anything near a scientific consensus otherwise.
There is an overwhelming amount of evidence regarding the effectiveness and health benefits of keto diet as opposed to the typical high-carb American diet. If you "have yet to see" you are sticking with your preconceived ideas and not even making a feeble attempt at doing any research. Mark is not wrong, and there is plenty of hard scientific evidence to back him up, if you can be bothered to look and to read.
Is Time magazine a reliable enough source for you? "ending the war on fat" "Nearly four decades later, the results are in: the experiment was a failure. We cut the fat, but by almost every measure, Americans are sicker than ever."
“The myopic focus on fat has warped our diet and contributed to the biggest health crises facing the country.”
http://time.com/magazine/us/2863200/june-23rd-2014-vol-183-no-24-u-s/
How about WebMD? "Low-Carb Beats Low-Fat for Weight Loss: Study" https://www.webmd.com/diet/news/20140901/low-carb-beats-low-fat-for-weight-loss-heart-health-study#1
So, yes you can lose weight by cutting enough calories and being hungry all the time. However, you asked for a carb goal, and just don't like the answer. I would suggest aiming for less than 100g carbs per day, and focusing on veggies as your primary source of carbs.23 -
catherineg3 wrote: »If a person is in a calorie deficit they will lose weight regardless of macro distribution. Despite all the keto popularity, I have yet to see anything near a scientific consensus otherwise.
There is an overwhelming amount of evidence regarding the effectiveness and health benefits of keto diet as opposed to the typical high-carb American diet. If you "have yet to see" you are sticking with your preconceived ideas and not even making a feeble attempt at doing any research. Mark is not wrong, and there is plenty of hard scientific evidence to back him up, if you can be bothered to look and to read.
Is Time magazine a reliable enough source for you? "ending the war on fat" "Nearly four decades later, the results are in: the experiment was a failure. We cut the fat, but by almost every measure, Americans are sicker than ever."
“The myopic focus on fat has warped our diet and contributed to the biggest health crises facing the country.”
http://time.com/magazine/us/2863200/june-23rd-2014-vol-183-no-24-u-s/
How about WebMD? "Low-Carb Beats Low-Fat for Weight Loss: Study" https://www.webmd.com/diet/news/20140901/low-carb-beats-low-fat-for-weight-loss-heart-health-study#1
So, yes you can lose weight by cutting enough calories and being hungry all the time. However, you asked for a carb goal, and just don't like the answer. I would suggest aiming for less than 100g carbs per day, and focusing on veggies as your primary source of carbs.
Okay, how about a look at some actual peer-reviewed research instead of magazine articles and blog entries? Actually, there's an overwhelming *lack* of evidence regarding the effectiveness and health benefits of the keto diet as opposed to higher carb/protein diets. If you have "yet to see", you are sticking with your preconceived ideas and not even making a feeble attempt at doing any actual research. There is plenty of hard scientific evidence to back this up:
https://bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-review.html/
https://www.ncbi.nlm.nih.gov/pubmed/26278052
https://www.ncbi.nlm.nih.gov/pubmed/9094871
https://www.ncbi.nlm.nih.gov/pubmed/18195164
https://www.ncbi.nlm.nih.gov/pubmed/20141567
https://www.ncbi.nlm.nih.gov/pubmed/19246357
https://www.ncbi.nlm.nih.gov/pubmed/22258266
https://www.ncbi.nlm.nih.gov/pubmed/27385608
https://www.ncbi.nlm.nih.gov/pubmed/20679559
https://www.ncbi.nlm.nih.gov/pubmed/22243943
https://www.ncbi.nlm.nih.gov/pubmed/22935440
https://www.ncbi.nlm.nih.gov/pubmed/25007189
https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/
http://www.nejm.org/doi/full/10.1056/NEJMoa0804748
https://www.aworkoutroutine.com/low-carb-diet/16 -
catherineg3 wrote: »If a person is in a calorie deficit they will lose weight regardless of macro distribution. Despite all the keto popularity, I have yet to see anything near a scientific consensus otherwise.
There is an overwhelming amount of evidence regarding the effectiveness and health benefits of keto diet as opposed to the typical high-carb American diet. If you "have yet to see" you are sticking with your preconceived ideas and not even making a feeble attempt at doing any research. Mark is not wrong, and there is plenty of hard scientific evidence to back him up, if you can be bothered to look and to read.
Is Time magazine a reliable enough source for you? "ending the war on fat" "Nearly four decades later, the results are in: the experiment was a failure. We cut the fat, but by almost every measure, Americans are sicker than ever."
“The myopic focus on fat has warped our diet and contributed to the biggest health crises facing the country.”
http://time.com/magazine/us/2863200/june-23rd-2014-vol-183-no-24-u-s/
How about WebMD? "Low-Carb Beats Low-Fat for Weight Loss: Study" https://www.webmd.com/diet/news/20140901/low-carb-beats-low-fat-for-weight-loss-heart-health-study#1
So, yes you can lose weight by cutting enough calories and being hungry all the time. However, you asked for a carb goal, and just don't like the answer. I would suggest aiming for less than 100g carbs per day, and focusing on veggies as your primary source of carbs.
No, Time and WebMD are not credible scientific sources.
Why do keto proponents always assume that the only option other than LCHF is a low fat, ultra-processed SAD diet? There is so much in between! I eat moderate, balanced macros. All the studies that get thrown around to bolster keto compare it to the SAD. I don't eat the SAD diet.
The Blue Zones, areas with an unusually high % of healthy, active centenarians, all eat diets based on veggies, fruits, whole grains, beans, and nuts. I'm not saying keto isn't healthy, BTW, but it surely isn't necessary for health.
You can be healthy eating keto. You can be healthy eating vegetarian. You can be healthy eating lots of other ways in between.19 -
I don't digest fats well and might get reflux from too much protein. Also, both don't keep me as full and full of energy as bread, rice, pasta, potatoes and the likes. I usually eat around 55-60% carbs. Works for me.2
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davidmillar14 wrote: »150g is the upper limit i should say. Probs aim for 100g.
No, it's not an upper limit unless you are going for a low carb diet like Mark promotes. There is no science behind this "limit", it's just opinion. The only limit is based on your caloric budget when taking into account your fat and protein requirements. After you have met the minimal requirements in those you can distribute the rest of your calories between fats, proteins and carbs as you see fit.10 -
crystalfporter wrote: »I worked with a diabetic specialist. If you are looking for HEALTH not just weight loss she recommends 30g of carbs max per meal. Carbs are a major factor to increased A1C.
Lots of diabetic specialists have different recommendations (there are diabetics here who have put their diabetes in remission who can talk about that).
More significantly, not everyone is a diabetic, and there's no reason to limit yourself to 60-90 g carbs per day (if you eat 2-3 meals) FOR HEALTH.
Overall diet is what matters, not the specific amount of carbs.4 -
I consider "too many" carbohydrates to be the amount that crowds out the protein and fat that you need. If people notice they feel better or find it easier to meet their calorie goal when they're at a certain amount of carbohydrates, that's worth taking into consideration too.8
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catherineg3 wrote: »If a person is in a calorie deficit they will lose weight regardless of macro distribution. Despite all the keto popularity, I have yet to see anything near a scientific consensus otherwise.
There is an overwhelming amount of evidence regarding the effectiveness and health benefits of keto diet as opposed to the typical high-carb American diet. If you "have yet to see" you are sticking with your preconceived ideas and not even making a feeble attempt at doing any research. Mark is not wrong, and there is plenty of hard scientific evidence to back him up, if you can be bothered to look and to read.
There's really not, and "Mark" is not keto anyway.
Keto or other forms of low carb can be good choices for some, and for some may be the only way they can get blood glucose or appetite or cravings under control, but that's not most people.
There's no evidence that keto has better health or long-term weight control benefits, and there's no evidence that eating a moderately low carb diet somehow prevents weight gain for all, or that eating an average carb diet (say around 50%) causes insidious weight gain. Many countries and cultures with far better stats than the US eat more carbs than we do. The problem with the US diet is not macros (one big problem is inadequate veg and fruit, which are largely carbs).
Time magazine is not only not a good source, but it's just not true that we decreased the amount of fat we ate or that the US diet has ever been low fat. (Not saying it should be, I don't think that either.)
If you are hungry, you are doing it wrong, IMO, but this idea that everyone not low carbing is hungry is false and silly.6 -
Set your protein first, .8 grams per lb total goal weight. Set your fat intake second, .35-.45 grams per lb total goal weight. Fill in the rest with carbs. Shoot for 15 grams of fiber per 1000 calories...8
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At first I severely restricted carbs and while it was doable and I felt great, long term it wasn't sustainable for me. My sweet spot is between 100 and 150 carbs daily and never too many at one time or by themselves. I try to keep all sugars at around 50 grams unless I have a fever. What I have noticed is that over time my arms and thighs are definitely smaller... I also aim for 1400 calories daily.
This is a sample of how I do it (your mileage may vary)- 2 HB eggs with 100 g of cold potatoes for breakfast (24 carbs / 2 sugar);
- 8 oz chopped salad with 3 oz turkey breast for lunch (21 carbs / 8 sugar);
- 4 to 6 oz protein, green veggie and a yellow carby veggie or sometimes a reduced amount of potatoes, rice, pasta...
Most of the times I stay within my allotted amounts, but sometimes I go over.2 -
400+g of carbs here a day (with an avg intake of 2600cal) - female, 5'3" and i'm MAINTAINING and have been for over 6 months now and that is with periodic carb bumps (if i hit below a specific weight goal - goal being to maintain weight while maximizing caloric intake)5
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davidmillar14 wrote: »davidmillar14 wrote: »davidmillar14 wrote: »150g According to this article, see the diagram near the bottom. Interesting article in it's own right.
https://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/
That's a blog about eating Primal/Paleo.
As far as the diagram, I can say personally I have not experienced "insidious weight gain" eating over 150g of carbs daily. I lost my weight this way and now have been rather effortlessly maintaining for the last two years :drinker:
Yeah, whatever works for you, you know so that's fair. It's not my article, but it may (or may not) give the OP some useful information (that's up to her, not us). She asked about carb limits, i provided an article that states these and also gives rationale behind it's conclusions. I provided something, something she requested, and it is open to be refuted by anyone of course. But @bbell1985 snarky comments aren't helpful to anyone- no help to the OP and adds no value to the thread.
lmao. I didn't make a snarky comment. I internet laughed out loud.
You provided nothing useful.
That was a little snarky. Maybe.
You cannot be the judge of what is useful unless you are the OP. Your opinion isn't fact, I'm sorry. It was definitely a snarky comment, it came across very patronising and dismissive despite a lack of evidence to refute the article on your part. I get the article might be against your beliefs and you don't like it but again you cannot speak for the OP. If something isn't inline with your beliefs you don't be an *kitten* about it, or maybe YOU do lol, but I'm all for mixed opinions and exchanges of ideas. Ideologies are dangerous things.
Oh relax jack
Great comeback. It is hard to debate when you are in the wrong.10 -
davidmillar14 wrote: »davidmillar14 wrote: »davidmillar14 wrote: »150g According to this article, see the diagram near the bottom. Interesting article in it's own right.
https://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/
That's a blog about eating Primal/Paleo.
As far as the diagram, I can say personally I have not experienced "insidious weight gain" eating over 150g of carbs daily. I lost my weight this way and now have been rather effortlessly maintaining for the last two years :drinker:
Yeah, whatever works for you, you know so that's fair. It's not my article, but it may (or may not) give the OP some useful information (that's up to her, not us). She asked about carb limits, i provided an article that states these and also gives rationale behind it's conclusions. I provided something, something she requested, and it is open to be refuted by anyone of course. But @bbell1985 snarky comments aren't helpful to anyone- no help to the OP and adds no value to the thread.
lmao. I didn't make a snarky comment. I internet laughed out loud.
You provided nothing useful.
That was a little snarky. Maybe.
You cannot be the judge of what is useful unless you are the OP. Your opinion isn't fact, I'm sorry. It was definitely a snarky comment, it came across very patronising and dismissive despite a lack of evidence to refute the article on your part. I get the article might be against your beliefs and you don't like it but again you cannot speak for the OP. If something isn't inline with your beliefs you don't be an *kitten* about it, or maybe YOU do lol, but I'm all for mixed opinions and exchanges of ideas. Ideologies are dangerous things.
You realize this would include you, right? Since you're not OP, perhaps her comments were helpful.
Oh, and Mark Sisson is someone that should generally be ignored.
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I seem to naturally stay below 200g, otherwise my protein intake starts to suffer.
I'd prioritize hitting your minimum protein needs then let carbs and fats fall where they may.0
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