Low carbs high fat

jingle40 wrote: »

I’ve joined to track the carbs I eat. I’m trying to aim for 20g a day, but never managed that yet. My average is still around 100g a day 😞.
Still, I’ve lost 4.5 lbs in 5 days and I couldn’t be more delighted.
Anyone else on a low carb journey?

I fluctuate between keto and low carb. Ultimately, i eat for enjoyment within a specific calorie range.

Good job on the weight loss. Keep in mind, some of that will be water weight.

What’s the average carb intake if you don’t work out? I’ve been told 50g min of carbs should be consumed but then again I’ve also been told that’s not sustainable ? Anyone doing keto ?

Maybe sticking at around the 100-gram mark for carbs might be the best plan forward for you unless you have a medical condition requiring you to go lower. Doing something that you find too restrictive is not sustainable for long term success.

Don’t count calories!!! Eat low carb whole food with some intermittent fasting. There is no such thing as essential carbs. Just eat good low carb unprocessed food to satiety. I have been doing this for over 16 months have lost over 120lbs and get blood tests every few months and I am metabolically healthier that I have ever been. Do yourself a favour and read the obesity code by dr Jason fung and listen to the low carb md podcast. Hope this helps.

Remember to subtract fiber from that to get your net carbs! That’s how much carbs you actually ate.some days I struggle some days I hit the 60s

jingle40 wrote: »

I’ve joined to track the carbs I eat. I’m trying to aim for 20g a day, but never managed that yet. My average is still around 100g a day 😞.
Still, I’ve lost 4.5 lbs in 5 days and I couldn’t be more delighted.
Anyone else on a low carb journey?

jingle40 wrote: »

I’ve joined to track the carbs I eat. I’m trying to aim for 20g a day, but never managed that yet. My average is still around 100g a day 😞.
Still, I’ve lost 4.5 lbs in 5 days and I couldn’t be more delighted.
Anyone else on a low carb journey?

Honestly everyone's satiety is different..

Nothing makes me feel any more full then anything else, lol

janejellyroll wrote: »

jingle40 wrote: »

For everyone who says it’s not the carbs, it’s the calories that make you lose the weight, you’re right, but the carbs influence the insulin response in the body, so you don’t feel hungry all the time, hence why you can stay within your calorie limit.
I’ve stayed on low carbs for 6 days and lost 2.8kg (6.5 lbs). Most of it will be water, but who cares. I’ll cary on the same way and see where it takes me.
I’d like to lose 24lbs in the end.

Carbs don't make me hungry. This is relevant for some individuals, but not for others.

I can think of very few things that are as filling and long-lasting as potato. Whether it's hash browns for breakfast or stuffed potatoes or green-chile potato chowder for dinner, I can eat a smaller than fist sized potato and be good for hours. Fat just makes me queasy and gives me heartburn. Which I guess creates a calorie deficit, but not a good one...

jingle40 wrote: »

For everyone who says it’s not the carbs, it’s the calories that make you lose the weight, you’re right, but the carbs influence the insulin response in the body, so you don’t feel hungry all the time, hence why you can stay within your calorie limit.
I’ve stayed on low carbs for 6 days and lost 2.8kg (6.5 lbs). Most of it will be water, but who cares. I’ll cary on the same way and see where it takes me.
I’d like to lose 24lbs in the end.

In all reality, both fat and protein have an insulin response but its at different levels. Also keep in mind that you can gain weight just as easy on a ketogenic diet as you can on a high carb diet. If anything, the biggest exception when it comes to overfeeding is protein. Protein overfeeding generally doesn't lead to weight gain.


The larger thing with low carb and ketogenic diets, is they do tend to supress hunger naturally. Often the combination of proteins and fats will naturally satiate a higher percentage of people. It's one of the reasons you see higher weight loss in low carb studies.

Ultimately, a person should focus on whole, minimally processed foods, which can include whole grain breads (these tend to have higher fiber). When taking this approach, its generally harder to overeat as compared to ultra processed sweets, sugary drinks, or snack foods.

janejellyroll wrote: »

jingle40 wrote: »

@kshama2001, the difference is between naturally grown food and agriculture. Our wheat and grains in generally have been modified to produce a high yield, which diminished their nutritional value.

The foods she mentioned (rice and beans, fruit, and vegetables) are produced by agriculture though.

Right, and not everyone finds grains not filling, also.

I find many types of grains quite satisfying in the context of a meal, which is probably why I always find pasta quite satisfying and the usual serving size on the package (56 g) to be plenty, sometimes even less than that. But I never eat pasta plain, but instead with some kind of protein and lots of vegetables, and some kind of fat source (usually a couple kinds) too. I think some sandwiches are plenty satisfying too, although I usually like the foods I'd put on a sandwich as much alone as with the bread, so skip the bread as a good way to save cals, and because I don't miss it (same with bread at dinner or breakfast, but that's personal taste -- some love bread and I've seen many of them say they find it very satisfying as part of an overall meal). I also find beans with a grain and some veg tends to be more satisfying for me than just the beans on their own (although I find beans extremely filling).