eating less Carbs - and still gaining weight.
Its been 2 weeks , am on a 30% Carb 35%fat and 35% protein plan. Instead of loosing weight, I seem to be increasing.
Exercise-5 days a week
Water -8 glasses a day.
fasting window- 18hrs:6hr eating window.
It’s frustrating to see no changes and need some help.
Answers
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Can you share more info? Height, weight, daily calorie intake. What kind of exercise are you doing?
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No diet overcomes energy balance science……
The only way you can lose weight is to consume fewer calories than you burn. So if you like your current eating and exercise style, the best thing you can do is start accurately tracking your consumption as well as estimating your calorie burn the best you can.
IF you are already doing that and are certain you are in a calorie deficit, then just be patient. Weight loss is rarely linear.
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yeah. What they ^ said.
Also, two weeks isn't enough time to judge really. It could be lots of things, here, this is interesting.
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Two weeks isn’t enough time. Also don’t figure your macros in percentages, figure in grams. Fasting and a lot of water does nothing for fat loss. weekly calories will determine what happens with your weight so give it a couple more weeks and if no loss you’re gonna need to lower your calories.
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Sometimes you just have to be patient. If you are sure you are weighing and measuring, and accurately counting calories, then try dropping your calorie intake 100 calories a week until you start losing.
And there are plateaus. I have been eating 1200 or less calories a day, walking 20K steps most days and for the past week, I haven't lost an ounce. This happens and usually what will happen is a whoosh and I'll lose 2 pounds from one day to the next. But it is frustrating, for sure. Sometimes I wonder if when the fat leaves the cell, it's replaced by water for a while, then you finally dump the water.
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Have you tried taking your measurements? Muscle weighs more than fat. I remember being heavier on the scales but my trousers being looser.
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Not in two weeks, and not when being in a calorie deficit. It takes a lot of energy (calories) and a lot of dedication and hard training to build muscles that show up on the scale. It just doesn't happen accidentally.
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As others have said, your macro breakdown doesn't matter if you're eating more calories than you burn. Cutting carbs doesn't = weight loss, cutting calories does.
Weight solids, measure liquids, track everything you consume and confirm you're in a calorie deficit.
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30% may not be low enough to elicit the hormonal responses needed in order to facilitate the weight loss that you've probably read or heard about which leads to fairly easy weight loss.
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Howdy, try cutting your carbs and adding fat. As long as there are carbs available to the body, it will produce insulin and it will store most of the fat you intake.
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That's not how it works. If you eat too much calories, regardless of them being from carbs or fats (or protein) you'll gain weight. If you are in a deficit, regardless of how you get there you'll lose weight.
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Gosh, it's funny how I lost at a good pace from class 1 obese to a healthy weight eating around 150g+ of carbs most days, and have maintained a healthy weight for 9+ years since - staying around BMI 22 - eating 250g+ of carbs most of the time.
It's almost as if it's calories that matter, not carbs, kind of like the real scientific research suggests. Isocaloric low carb and low fat diets produce about the same weight/fat loss, when protein intake is equalized. Protein needs to be equalized for the comparison, because protein has a higher TEF.
Sure, people who have a relevant health condition - such as diabetes or insulin resistance - may need to manage carbs carefully.
Everyone needs to eat low carb to manage weight or body fat, though, because "as long as there are carbs available to the body . . . it will store most of the fat you intake"? Nah.
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But how many calories?
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Well it looks like 50 to 70% of the American population can include insulin resistance to their metabolic status and it's difficult to pin down the exact % because it overlaps with prediabetes diabetes and obesity and the fact many haven't bothered to find out. For that demographic it is essential to be proactive and manage carbs. To believe otherwise is disingenuous.
Do low carb diets in the general sense improve health markers even when protein is held as a constant, you bet, and it's why pretty much every single private clinic that deal with metabolic diseases like diabetes and obesity use low carb and ketogenic diets and that includes the many universities like Duke and USF and many many others around the world that have established their own departments dealing with it.
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incorrect.
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Only true if you're NOT in a deficit.
A.C.E. Certified Personal and Group Fitness TrainerIDEA Fitness memberKickboxing Certified InstructorBeen in fitness for 40 years and have studied kinesiology and nutrition0
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