mogz36 Member

I tried lowering my carbs to ~20% (along with a healthy caloric deficit) for more than 6 months and experienced a lot of problems throughout. While it seemed to help control hunger/appetite, I felt awful all the time, had no energy (fatigue), stopped progressing at the gym and had restless sleep coupled with brain fog. All…

This happened to me over the weekend. I took some Advil yesterday for a headache... BOOM, hello 2 pounds of water weight.

I eat fruit (it comes with a lot of fiber and other micronutrients) but avoid table sugar, high fructose corn syrup, honey and maple syrup (any added sweetener). I get too hungry otherwise.

sure

yep

Thanks, I know. I should have been more clear. Those rules didn't cause me to lose weight but they certainly did help me create a consistent caloric deficit by tempering my appetite and efficiently recover from workouts.

(* nods *) - yeah, I think we're good and in sync now. I see what you meant about good/bad carbs. Yep, I agree with that.

Fuzzy logic. In one sentence you bombastically criticize people who "bash" refined carbs as bad but in another sentence acknowledge that they can make you hungrier. Also, in another post you said fructose is a poor choice to replenish glycogen reserves but it's the fastest way to replenish glycogen in the liver. You should…

Incorrect. Fructose is the fastest way to replenish glycogen in a glycogen depleted liver.

The glycemic index and macros are not mutually exclusive. The glycemic index tells us how fast the carbohydrate in any food is converted to glucose in the bloodstream. It factors in fats and protein that might be included with the carb content.

Actually, I think glycemic index is very helpful to think about. If the glycemic index of the entire meal is high, you're much more likely to be a lot hungrier later than if the glycemic index of the entire meal is low.

Good point about eating high-glycemic index carbs alone. I forgot to mention context matters. Eating a bagel by itself is one thing. Eating a bagel with butter, scrambled eggs and a glass of whole milk is another.

While it's necessary to eat at a caloric deficit, the quality of one's diet is important too. A high quality diet will make it easier to consistently eat a moderate caloric deficit.

Fructose in concentrated forms (i.e. sucrose and high fructose corn syrup) is unhealthy unless it's consumed after a workout to replenish glycogen reserves. And even post-workout, it's better to just eat some fruit which comes with plenty of fiber. Also, high-glycemic index carbs do have a tendency to increase appetite…

My carb rules: - No added sugar and high fructose corn syrup - No sweetened beverages (no juice, no soda) - only water and milk - Only fruit immediately after a workout (helps with recovery) - Focus on complex/low glycemic index carbs (veggies and whole grains) - Limited use of simpler carbs if you're working out (white…

@NancyRoseyChe - thanks but I was hoping for unicorn poop. ;-)

sandalwood

I've always eaten back my fitbit calories and have lost 70 pounds. If you're not seeing results, try eating less than 30% of your calories at night. Also eating a low glycemic index at night has helped me too. Good luck.

funny

Fitbit excels at counting step-based activity so you only need to manually log exercise that isn't walking/jogging/running (e.g. swimming, cycling). Also, don't be afraid to eat back all of your fitbit adjustment. I've been eating my entire fitbit adjustment for the past 5 weeks and I've been consistently losing the weight…

Think of it like this. If you always eat below your BMR, you WILL eventually starve to death. Now, your body doesn't have a mind of it's own. It doesn't know that you're on a diet and that the calorie restriction is temporary. So, the longer you eat below your BMR, the more convinced your body is that you're starving to…

Like other are saying, never eat below your BMR. Think of it like this. If you always eat below your BMR, you WILL eventually starve to death. Now, your body doesn't have a mind of it's own. It doesn't know that you're on a diet and that the calorie restriction is temporary. So, the longer you eat below your BMR, the more…

hmparkin23 - 25

"Know your BMR and TDEE and eat between the two." Top. It doesn't get better than that. It all boils down to that single sentence.

I've been using my Withings scale for about a year and a half and absolutely love it. It syncs automatically to both MFP and fitbit (and other servies). It also tracks lean/fat percentages. I've heard it's not super accurate with the percentages but the real value is how it allows you to visualize trends over time via…

Think about it like driving. If you make a driving mistake while driving home, you don't just stop driving correctly right? You re-focus on driving correctly. It's the same thing with diet & nutrition.

Fitbit all the way. I can't say enough about it.

Makes it happen

@AngelAmberL - Got it, thank you. This helps.

@pojo30 relaxed @curt40 efficient @klynnd81 popular