Low carb diet

It is impossible to deserve to cheat, by definition.

However, you could have a plan in place for what occassions you consider it acceptable to go over your new 50g limit.

In March, I had been doing hard core keto, 20 or less carbs a day and around 1300 cals. After initially losing 18 lbs in 3 weeks, I then stalled for 2 weeks, though still being very strict with zero cheats. After a ton of research, I decided to switch to just low carb and staying under 50 carbs so I could eat more of a variety of food I liked, and keeping my cal range between 1200-1400ish. I now also do a once a week cheat night meal (typically on Friday night) and eat whatever and how ever much I want Last Friday, an entire frozen pizza, a coke and a big double scoop ice cream cone! By giving myself a carb refeed night, the weight started moving again and I have lost 2 lbs each week since (14 lbs from goal weight) and with no regular exercise.

Ck out this website www.carbnite.com - this guy does a great job explaining why our bodies need the carb refeed to keep the weight loss going and to prevent plateaus

You're welcome! It def makes it so much easier to stick to clean eating for 6.5 days a week when you can have 1 night a week to indulge in the food you love and still lose! Another thing to try that I recently started doing also is whats called "zig zagging" calories.

Zig zagging is basically NOT eating the same amount of calories every day. It prevents your body from going into a state of homeostasis; i.e., if your body is used to eating 1200 cals/day, it will reach homeostasis and lower metabolism so it doesn't have to expend as much energy living on a reduced intake in food. My mom ran into this problem by eating too little like 800-1000 cals a day and kept stalling. I told her to up her cals by a few hundred at least a couple days a week and the weight started moving for her

You can use this link to put in your stats to see what cals you need to maintain, for fat loss, or extreme fat loss and there is a blue button under that chart for a 7 day calorie zig zag cycle

http://www.freedieting.com/tools/calorie_calculator.htm

I’m currently on a 1200 calories diet and I don’t limit myself. I eat carbs. Fruits,
veggies, rice, those are carbs. I tried to avoid eating processed foods though but I don’t want to restrict myself too much and as long as I’m eating in my calorie limit, I still lose weight.

so much woocrap in these posts.... ugh

Heatherann78 wrote: »

You're welcome! It def makes it so much easier to stick to clean eating for 6.5 days a week when you can have 1 night a week to indulge in the food you love and still lose! Another thing to try that I recently started doing also is whats called "zig zagging" calories.

Zig zagging is basically NOT eating the same amount of calories every day. It prevents your body from going into a state of homeostasis; i.e., if your body is used to eating 1200 cals/day, it will reach homeostasis and lower metabolism so it doesn't have to expend as much energy living on a reduced intake in food. My mom ran into this problem by eating too little like 800-1000 cals a day and kept stalling. I told her to up her cals by a few hundred at least a couple days a week and the weight started moving for her

You can use this link to put in your stats to see what cals you need to maintain, for fat loss, or extreme fat loss and there is a blue button under that chart for a 7 day calorie zig zag cycle

http://www.freedieting.com/tools/calorie_calculator.htm

ZigZagging calories does not do that, and neither does a carb refeed one night. The current body of evidence suggest a refeed must be very high carb (~2x/bw), high protein (1g/lb) low fat for two consecutive days while at maintenance to have an impact on Ghrelin and Leptin levels; the leaner you are the more frequent it should be. But keep in mind, that if you are very low carb, a carb refeed will add weight as you will be replenishing glycogen stores. Refeeds are a very usual tool, not only from a physiological perspective, but also from a physiological perspective.

Carbnite was also based on only a few studies. The main one was a done on police officers where it compare ad litibum eating habits. And it was noticed that those who carb loaded at night, lost a little bit more weight (not statistically significant though compared to the control group). The below video talks about it.

https://youtu.be/LImFpkaEFxQ

My nutritionist advised me to raise net carbs one day a week in order to avoid metabolism stalling. For instance adding 1 starchy veggie or small portion of a favorite dessert. Try it. It works.