Low carb for a week... this is hard!
kimimila86
Posts: 399 Member
Alright... it wasn't that hard to nix the bad things from my diet. I actually felt relieved when I did. I've been doing the low carb thing for about a week now. My first week I was trying to stay around 20 g of carbs but allowed myself to go up toward 50 g if I was still hungry (came from veggies!).
Here's my problem: I still track my calories because I'm afraid I'm not getting enough cals in a day. All last week it was a struggle to get above 1300 calories each day, but I felt satiated. Anyone else go through this when starting the low carb lifestyle? Personally, I'm an advocate of eating back my exercise calories, so I find it really hard to exercise when I'm barely netting above 1200 cals, let alone my BMR.
Thoughts?
Here's my problem: I still track my calories because I'm afraid I'm not getting enough cals in a day. All last week it was a struggle to get above 1300 calories each day, but I felt satiated. Anyone else go through this when starting the low carb lifestyle? Personally, I'm an advocate of eating back my exercise calories, so I find it really hard to exercise when I'm barely netting above 1200 cals, let alone my BMR.
Thoughts?
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I have noticed that on some solid low-carb days. If I allow myself up to 50 carbs, I find I'm able to hit my calories a bit more.But the days I'm closer to 20-30, I really do struggle to hit my calories. I haven't done any major exercise to create a hefty deficit yet.0
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One of the benefits of low carb usually means higher protein and fat, which means more satiety and less hunger, so I"m not surprised that you're not getting all your calories alotted. I think if you're not hungry, it's okay not to eat all the allotted calories - I think naturally after a couple of those days, you'll feel hungry and you'll have no trouble getting a few back in. I think listening to your body, but only when it's working properly, is a better judge than numbers on a page. Those numbers just help keep you in check so you don't go too far over. *(My 2 cents).0
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I guess... I just feel uneasy about wanting to do a lot of activity when I know my calorie intake isn't where it should be. Maybe I'm worrying for nothing
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I can get my calories in by drinking the Atkins shakes...I go for the Vanilla as I think it tastes the best and is the lowest in carbs...It also has a good amount of potassium...which I tend to lack and end up with leg cramps. To be honest I do not eat my workout calories back that day, but I do have a cheat day once a week so end up eating them at the end of the week. As for the carbs...what works for me is not counting net carbs and just actual carbs and my calorie intake is anywhere from 1200 to 1500/ day. I do workout 5 days a week burning anywhere from 300 to 600 calories/ day. I have alot more energy now than other diets in the past...once I made it past 2 weeks!0
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The thing is that when you are eating low carb, and sticking to a low carb goal, the calories really don't matter...at all. If you are hungry eat, if you're not, don't. It's really that simple.
Now on exercise, if you aren't feeling up to it, generally what people find is that you are likely low on sodium. Drink some chicken or beef stock that has no sugar in it, but plentry of sodium/salt. This will generally combat the fatigued feeling when you are within the first couple of weeks of low carb.
I have done an entire rotation of P90X at intense levels on less than 20g of carbs a day. When I feel rundown I drink some broth and the feeling goes away.0 -
I would add to what Maril said and say i keep to 20 also - and don't have any problems when i play 3 hours of volleyball every week - or even do my 3 mile training after a full day in the office. Once you get past the initial 'flu' feelings, and get used to reading your body - you'll find the energy and you'll know when to eat and when not to.0
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The thing is that when you are eating low carb, and sticking to a low carb goal, the calories really don't matter...at all. If you are hungry eat, if you're not, don't. It's really that simple.
Now on exercise, if you aren't feeling up to it, generally what people find is that you are likely low on sodium. Drink some chicken or beef stock that has no sugar in it, but plentry of sodium/salt. This will generally combat the fatigued feeling when you are within the first couple of weeks of low carb.
I have done an entire rotation of P90X at intense levels on less than 20g of carbs a day. When I feel rundown I drink some broth and the feeling goes away.
So how much sodium do you get on a daily basis? I constantly have people commenting on my food diary about my sodium intake. I was just going off of my doctor's recommendations to get more than the recommended values (mainly due to where I live - Phoenix! - and muscle cramps). I feel fine and usually don't feel bloated even with the higher sodium intakes. I try to drink plenty of water as well.0 -
If you really want the extra calories without the c arbs, you'll need to add in more high-fat foods like avocados, nuts, full-fat dairy products, bacon, etc. Just google "low carb high fat foods".0
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Why don't you try "real Induction" for two weeks and see how it goes? Meaning 20g or fewer carbs and whatever high fat and high protein foods you want to eat. Bacon and eggs for breakfast, chicken breast and salad for lunch, steak and broccoli for dinner. Cheese and meat for snack. No nuts, no berries, no yogurt.
Don't set an upper limit for calories but do set an upper limit for carbs. It's only two weeks so you can get your mind around it - there's a light at the end of the tunnel! You can pre-plan. Get yourself off of constantly thinking about food and hunger.
Then after that see if you can up your carbs and lower your calories. Give your body a good fighting chance to get in to ketosis and start burning fat, and giving it fuel to burn.
Higher carbs and higher calories is tricky for weight loss. Lower carbs and higher calories is pretty easy. Eschewing exercise is no good for anyone. You gotta find what works for you that gives you energy, makes you full and allows you to lose weight.
If you keep shying away from more calories and instead opt to eat more carbs - even in the form of veggies - just because you've got a feeling that more calories and fewer carbs won't work...then you're giving yourself the short end of the stick! Give it a try and then come back to try to tweak some more! 0 -
I guess... I just feel uneasy about wanting to do a lot of activity when I know my calorie intake isn't where it should be. Maybe I'm worrying for nothing
Personally, I do think you're worried for nothing. But if you want a real expert's opinion, ask your doctor, not us. In the beginning of my Atkins journey, I checked in with my doc after about a month (she's been monitoring me from day one) to complain that I noticed in my food log that my cals were too low every day and I was worried what it was doing to me. She told me to relax and forget the calories, as long as I'm satisfied and never going without. I feel like I'm stuffing myself some days just to fit in the 12-15g veges. I'm losing like crazy, but at a healthy pace. I also feel better than I ever have in my life.0 -
I eat full fat dairy and eat almonds every day. You can also add more calories by adding coconut and flax oils0
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oh i am the opposite, I eat too many I think!! 40g of nuts will add 200 cal easy. I have to stop buying them. They are so yum I cant stop. I get the salted cause i need the extra salt or I feel woosy.0
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Thanks for the advice everyone, I do appreciate it! I think you guys are right, I definitely need to give myself a fighting chance and do the induction thing for at least 2 weeks to kick the carbs for good. I let fruits creep in too early (yesterday and today) so I gotta say goodbye to those for a while!0
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It can take up to 3 weeks for your body to adapt to being a fat-burner rather than a glucose (sugar) burner so I'd give it at least this long.
Regarding the calories, if you feel energised and have enough protein to sustain the maintenance of your body (widely quoted as 1g for each lb of ideal LEAN body mass) then I wouldn't sweat it. I happily ignore all dire warnings about 'starvation mode' AS LONG as I hit the protein target.
Losing weight is great as long as it's fat and not muscle. Also bear in mind that the majority of weight lost in the initial stages of low carbing is water weight. So, if you went back to your previous carb consumption then the water weight would come back pretty quickly.
Fat loss takes time and will only be effective once your metabolism is adapted to expecting fatty acids as a fuel source, not regular carb-heavy meals. I personally love the feeling that I don't HAVE to eat regularly and that my body is flexible regarding meal times and quantity.
The fact that mankind has lived and thrived through ice ages (and the widely varying levels of meat/vegetables) means the body needs to be able to cope with all conditions.
I aim to hit the protein target first, minimise the carbs (which has become second-nature to me now, 30g a day target upping a bit as I'm nearing my ideal) and let the rest fall where they may.0 -
So how much sodium do you get on a daily basis? I constantly have people commenting on my food diary about my sodium intake. I was just going off of my doctor's recommendations to get more than the recommended values (mainly due to where I live - Phoenix! - and muscle cramps). I feel fine and usually don't feel bloated even with the higher sodium intakes. I try to drink plenty of water as well.
No matter what, you stick with what your doctor recommended with regard to sodium-intake. Any advice given to you by any of your physicians, you should follow. And dont allow anyone to tell you otherwise. There are plenty of great ideas in this thread and definitely worthwhile to talk with your doctor to see if any of these ideas might benefit you.
On a side note: I have natural sea salt that I crank up when Im seasoning up the meats and vegetables I cook with... what a nice flavor it gives!
CramerNH
LCDF Moderator0
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