LOW CARB DIET
deniseearheart
Posts: 919 Member
My DR wants me to go on one since the weight is not coming off as quickly as we had hoped for ... Anyone else do this??? If so what do you eat other than the basics meat eggs cheese and vegetables ... That could get tiring real quick
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Replies
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How low? You can still have many veggies and even a few fruits (berries and melons) on a lower carb diet.
I stay under 75 net per day (I shoot for under 50 net but damn strawberry season is wrecking that). I don't find it too hard.
My go-to snacks are:
Jerky (I buy healthier lower sodium)
Raw nuts
String cheese (usually low sodium)
Protein shakes/some protein bars
Dark Chocolate
Greek yogurt (although this one only if I am desperate as the unflavored not so yummy)
You can get some bread products: Sara Lee 45 & Delightful; Mission ultra thin corn tortillas; Flatout Light; Joseph's Flax Pitas; and a bunch others that have reasonable amount of carbs in them. I usually only do this one meal a day and then the others I eat only protein and salad.
Make your own spaghetti sauce and other sauces so you can avoid the added sugar they put in them (or Hunts has a no sugar added now). I also search out sugar free condiments.0 -
How low? You can still have many veggies and even a few fruits (berries and melons) on a lower carb diet.
I stay under 75 net per day (I shoot for under 50 net but damn strawberry season is wrecking that). I don't find it too hard.
My go-to snacks are:
Jerky (I buy healthier lower sodium)
Raw nuts
String cheese (usually low sodium)
Protein shakes/some protein bars
Dark Chocolate
Greek yogurt (although this one only if I am desperate as the unflavored not so yummy)
You can get some bread products: Sara Lee 45 & Delightful; Mission ultra thin corn tortillas; Flatout Light; Joseph's Flax Pitas; and a bunch others that have reasonable amount of carbs in them. I usually only do this one meal a day and then the others I eat only protein and salad.
Make your own spaghetti sauce and other sauces so you can avoid the added sugar they put in them (or Hunts has a no sugar added now). I also search out sugar free condiments.
thank you :-) well he said South Beach or Atkins ....0 -
Go with South Beach. The first few weeks of Atkins is really hard as you have to net less than 20 carbs which means meat and cheese and maybe 1 serving of veggies a day. Most protein shakes also have carbs so you would need to limit the use of those too.
South Beach is a little more forgiving on the carbs and people still see good results.
Good luck.0 -
Go with South Beach. The first few weeks of Atkins is really hard as you have to net less than 20 carbs which means meat and cheese and maybe 1 serving of veggies a day. Most protein shakes also have carbs so you would need to limit the use of those too.
South Beach is a little more forgiving on the carbs and people still see good results.
Good luck.
thanks I am really nervous but we will see ... If I see the weight coming off I will stick with it for sure0 -
I just started Dukan Diet today . One of my friends did it and in phase one ( atack) she lost 10 pounds. It was my understanding that in like Atkins Diet. Seems to be easy , so far:) I wil be at 1500-1600 cals per day, so I am really courious how the weight is going down but I struggle with the last 15-20 pound , for three months now....If you want to do it together , sent me a friend request and I can send you all the links regarding this diet. ( I can send them anyway:)) ) I will do 7 days Atack phase and they said I should expect to lose 8-10 pounds:)
Will see:)0 -
Have you looked in to the Paleo/Primal diets? I have been having good success with these and don't feel as hungry any more either which has been a big issue in the past for me.0
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Have you looked in to the Paleo/Primal diets? I have been having good success with these and don't feel as hungry any more either which has been a big issue in the past for me.
i havent but i will....0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
yep you are right.... So I need to chose wisely ....................0 -
choose*0
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Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
I know I hear mixed things but I will do what my DR wants...0 -
It's not about the calories, it's about the hormonal response when you add them back in. If the body has been carb depleted for a long enough time, then carbs are introduced, the muscles and liver will "suck" up all those carbs and store them along with water as glycogen. This will not only increase weight but increase circumference just about everywhere on the body.Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
0
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It's not about the calories, it's about the hormonal response when you add them back in. If the body has been carb depleted for a long enough time, then carbs are introduced, the muscles and liver will "suck" up all those carbs and store them along with water as glycogen. This will not only increase weight but increase circumference just about everywhere on the body.Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
interesting. know where I could read more on this?0 -
Journal of Clinical Endocrinology and Metabolism. I believe there was an study on this posted in the archives of bodybuiliding.com. Or Muscular Development. Can't remember which one.
It's not about the calories, it's about the hormonal response when you add them back in. If the body has been carb depleted for a long enough time, then carbs are introduced, the muscles and liver will "suck" up all those carbs and store them along with water as glycogen. This will not only increase weight but increase circumference just about everywhere on the body.Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
interesting. know where I could read more on this?
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
thanks0
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The average body stores something like 400-500g of glycogen, and for each gram of glycogen, 4g of water is stored. 2500g=5.5 pounds. Depleting glycogen on a low-carb diet gives a free 5+ pounds of weight loss, but it is all water weight, and comes back as soon as carbs are reintroduced. This is why the first 2 weeks on a low-carb diet show such great results, but results tend to drop off after that.interesting. know where I could read more on this?
The effectiveness of low-carb diets has actually been attributed primarily to two factors:
1) decrease in caloric intake, on average
2) increase in protein intake, on average
A high-carb diet with the same caloric intake and protein intake as a low-carb diet yields the same weight loss when controlling for water weight. There is an argument for low-carb diets once you are at extremely low body fat levels, but for most people who are just trying to lose weight, there is really no advantage other than that which you get eating fewer calories and more protein.
Edit: To OP: I still recommend following your doctor's advice. There is a lot of expertise here, but if he feels that a low-carb diet will elicit better compliance from you and make you healthier, I, being a random person from the internet, am not going to second-guess him.0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
I know I hear mixed things but I will do what my DR wants...
Cold day in hell when I listen to my doctor for nutritional advice. I think the majority of them have like a MINUSCULE amount of time dedicated to nutrition and actually understanding it. This is not who I want my advice from.0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
I know I hear mixed things but I will do what my DR wants...
Cold day in hell when I listen to my doctor for nutritional advice. I think the majority of them have like a MINUSCULE amount of time dedicated to nutrition and actually understanding it. This is not who I want my advice from.
well I saw a dietitian as well and she agreed..... I think I will take their advice they have the degrees after all0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
I know I hear mixed things but I will do what my DR wants...
Cold day in hell when I listen to my doctor for nutritional advice. I think the majority of them have like a MINUSCULE amount of time dedicated to nutrition and actually understanding it. This is not who I want my advice from.
well I saw a dietitian as well and she agreed..... I think I will take their advice they have the degrees after all
Yeh, I would take their advice in this instance. Did the dietician specify a carb amount for you? Your doctors recommendation from South Beach to Atkins is quite a difference in carb amounts.0 -
I did South Beach. Arguments above not withstanding, I found the food choices/recipies are generally good/very good. After the initial weaning off period, I found that the deisre for the super-sweet stuff was almost nil. Good luck!0
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I would suggest Primal Blueprint. goto marksdailyapple.com0
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Remember that weight you regain has zero effect on your fat levels
as long as you accept the starting weight loss and any cheats are not fat related its really irelavent0 -
Dieting just for the sake of losing weight doesn't last. You low carb then later return to eating them and you'll gain a sufficient amount of the weight back.
Unless you're willing to stay on a low carb diet, then it shouldn't be one you need to pursue for lifelong weight management.
A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I keep hearing this...if after a low carb cycle, you then eat carbs again, you will gain the weight back? this is assuming a total caloric surplus when adding the carbs back? correct?
if you add carbs back but maintain a deficit or maintenance level you wont gain the weight back?
I know I hear mixed things but I will do what my DR wants...
Cold day in hell when I listen to my doctor for nutritional advice. I think the majority of them have like a MINUSCULE amount of time dedicated to nutrition and actually understanding it. This is not who I want my advice from.
I am so with you on this. Doctors take MAYBE one nutrition class in undergrad school. Nutrition is an ever-evolving study that takes constant attention to keep up with. I will never listen to a doctor for nutrition advice. This is courtesy of my BS in Nutrition and Dietetics, where I took many MANY of the same classes as the "pre-med" students, and went WAY further into Nutritional Biochemistry than any undergrad should ever have to go, lol.
ETA: I forgot my actual POINT. I think low carb is a good way of LIFE rather than eating. I felt a LOT better when I was eating a lower carb diet. I modified Atkins to fit into my own life, sort of did more "maintenance" Atkins than the induction phase. I have been nursing or pregnant for the last almost 5 years, so I can't cut entire things out of my diet. Atkins and SB have similar ideals. I think the "new" Paleolithic Diet seems like a pretty well rounded way of eating for life, rather than just weight loss, which is what you seem to have in mind
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south beach really worked for me but I found it really hard to maintain, I'm a real ***** without at least a tiny bit of carbs lol. I found these Low Carb, Whole Wheat tortillas at the grocery store that only have like 3 net carbs total and are delicious and I use them in place of bread or regular tortillas which seems to help me cut down the carbs but still get my fix.0
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I started using myfitnesspal 4/11 and set it up to lose a pound a week. I only lost about 6 pounds after week 5. I created a spreadsheet and what I found was that my highest % or caloric intake was from carbs. I know from losing weight years ago that carbs are not my friend. So, at a friends advice, I switched it up so that 50% of my caloric intake is from protein, 30% fat and 20% carbs. So far I lost 3 pounds. It is really hard for me bc I am such a picky eater and do not eat any fish and eat very few veggies an fruits.
Just remember not to cut out all your carbs completely and realize that you will probably have to limit your carbs in order to keep any lost weight from coming back. But, if you eat as many carbs as I do, it's probably healthier to do that! Good luck!0 -
I lost over 80lbs doing a ketosis diet, and went back and forth for a few months, and since January have been doing a regular / moderate carb diet. I have not gained ANY weight back, and have lost an additional 15lbs. 3 away from a normal BMI, dangit!
That being said, I don't eat pasta and white bread. I get my carbs from fruits, sweet potatoes, ezekiel bread, occasional ice cream
It can be done!0 -
I cook A LOT. Usually i'll cook on the weekend and have most of my meals made for the week. If I don't have a healthy low carb meal ready when i'm hungry, I get too tempted to eat something i shouldn't. Anyway, my point is, preparing your meals will be important. And get creative with your cooking. Keep a lot of healthy snacks in the house and take them out and about with you. Don't let yourself get too hungry, snack. I make a lot of stews and soups. Seafood, yummy salads, i get creative with my eggs. And every now and then, i'll enjoy a nice piece of steak as a treat. Also, after about 2 days, the carb cravings go away. Best of luck!0
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