Carbs are the enemy in your mind - not in your body!

Original Post by hgielrehtaeh:

*Shrug*

I have PCOS and was just counting calories (1000 cal deficit a day) and exercising (45 min cardio/30 min weight training, 6 days a week) and gaining weight.

I have to cut out carbs. Especially sugars and refined carbs. Once I cut them out, I dropped 7 pounds in a week.

 

Cutting sugar and refined carbs isn't the same thing as going on a "low-carb" diet! I'm sure you still eat veggies, fruits and whole grains (or at least I hope so!)

Well put.  I like your comparisons, and I don't get the low-carb thing either.  Where do they get their fiber?  Aren't they aware that fiber is associated with a decreased risk of heart disease?

Original Post by lysistrata:

Well put. I like your comparisons, and I don't get the low-carb thing either. Where do they get their fiber? Aren't they aware that fiber is associated with a decreased risk of heart disease?

 low carbers get thier fiber from flax seed probably, the low carb rule just makes a distinction between what you can and cant eat a balanced diet is so much harder be cause you can eat anything but you have to hold yourself responsible for how much, and when to stop to stop eating, another option would be to limit your dry carb foods as they are the most calorie dense,

10 years ago I agreed with you.  Carbs WERE my friend, because eating them was supposed to reduce elevated cholesterol and triglycerides.  A year ago, borderline obese and with high blood glucose, I found out that they are not my friend.  Specifically high GI carbs (sugars and easily digestable starches) are not my friend, and I cut them drastically (along with overeating in general).  Now 50 lbs lighter, I've reintroduced them to my diet, but I use them sparingly.  Where once I considered it a good thing to eat a plateful of white rice or pasta along with healthy stir fry or marinara sauce, I now keep the starch servings down to 1/2 cup or so, increase the amount of protein in the stir fry or pasta sauce, and eat raw vegetables such as cabbage on the side.

Oddly enough, the high carb diet didn't reduce my LDL cholesterol.  I can only surmise that the high LDL was a result of a productive liver and overeating, rather than excluding cholesterol-laden foods from my diet.

I'm sure you still eat veggies, fruits and whole grains (or at least I hope so!)

As another PCOS person, of course cutting refined carbs is a dramatic help but ignoring that carbs still affect blood sugar of the insulin resistant is denial.  Low carb diets provide steady blood sugar level which is an issue for us.  Regarding your "confusion between association and causation", the bad eating habits for us, particularly overeating, is connected to the cravings induced by insulin spikes and drops of carbs, some carbs worse then others.

Your wrong saying you need about 50% of your calories to come from carbs.  You seem to be misquoting whats actuallly a recommendations by some credible sources, presenting it as a requirement.  As far as need, I suspect you know that the body doesnt *need* carbs period since the body can make glucose from protein, preventing carbs from being one of the essential nutrients. 

Reduced carbs with emphasis on good ones is an effective for many dieters dealing with hunger.  No one diet works for everyone but the reason "Why can't you people admit that they are as trendy as snake-skin mini skirts in the 80's?" is that research continues to connect the relationship of protein versus carbs to hunger/ cravings as well as the Center For Disease conclusion that carbs have been a big part of the increased volume of calories consumed by current society.  If you really think the 3 examples in your OP are an analogy to conclusions from current research, then your ignoring a lot of data.  Carbs are not the enemy but denying they are an accomplice for many is just as wrong. 

The CDC determined that not only is obesity innolve us eating more calories then ever but specifically "The majority of the increase in calories is from an increase in carbohydrate intake” so the focus and reduction of carbs will not be go away like a bad fashion trend. 

Aren't they aware that fiber is associated with a decreased risk of heart disease?

Hopefully, they are.  I am low carbing and incorporate fiber including beans everyday.  Im well aware that fiber IS a carb and a crucial one to ward off heart disease as well as stroke and diabetes.  But concentrated forms of carbs are available and easily incorporated into a low carb diet naturally when good choices are made.

While it is true that I eat low-glycemic carbs (tons of non-starchy veggies and about 1-2 servings of fruit a day), I rarely eat whole grains. The more whole grains I eat, the less weight I lose. *shrug*

And my percentages are no where near 50% carb...

Seriously, the OP's (and others') association of 'low carb' with Atkins is where a great deal of misinformation lies.

I don't get half of my calories from carbs - I get about 35-40%.  Those carbs are fruits and vegetables.  Very occasionally some brown rice, but usually no grains at all.

I get 30 - 55 g of fiber a day. From fruits, vegetables and nuts.

My cholesterol is 169.

There are no ill effects of my eliminating sugars and grains.

On the contrary, if you were my doctor, you would have suggested to me that I eliminate most grains (all the common ones) - because that's what my doctor did and that's why I eat the way I do.  And that's why my morning blood sugar isn't as high as it used to be.  And possibly why I lost 25 lbs.

Here is the CC Low Carb Diet Expert Guide

Please note: LOW CARB DOES NOT MEAN ATKINS

 

Tadpole185, don't be discouraged by the many dismissive responses to your post.  Of course it's true that not everyone fits into the "average" profile and some people have more trouble with carbs than others.

Your main message is a good one and all of the rest of us "average" people out there need to be reminded every now and then.  It's so easy to fall into believing in a fad diet, since it worked for a friend, or it sounds easier than eating a balanced diet. 

But the bottom line is that "average" means there are an awful lot of us out there who just need to learn to balance and portion our foods properly, not cut out an entire category.

It is so true that the same programs don't work the same for everyone - I'm the example that you usually don't hear about.  Atkins didn't work for me AT ALL.  I didn't lose a single pound, despite eating almost no carbs at all.  It made me feel crummy, gave me bad breath and I got so tired of meat and cheese I just didn't want to eat all.

But regular old calorie-counting works like a charm.  So, everyone, before you try something extreme, start with a basic weight loss program eating a balanced diet and increasing exercise.  If it doesn't work, THEN you go looking for answers about why you are different.  But, since most of us are "average," chances are good that it will!  And then you don't have to consider carbs your enemy.

I agree that "low carb" is a diet fad.

I wonder if the reason it works for a lot of people is because carbs tend to be calorie-dense.  If you consume more carbs, you may consume more calories.  Maybe?

Why is this entire post in italics?

Original Post by laschndr:

I agree that "low carb" is a diet fad.

I wonder if the reason it works for a lot of people is because carbs tend to be calorie-dense.  If you consume more carbs, you may consume more calories.  Maybe?

Why is this entire post in italics?

 

Yes, why is this entire post in italics?  How odd.

Carbs aren't even calorie-dense, fat is.  The problem is that people tend to eat way more carbs than fat because they aren't satisfying and create cravings and spike blood sugar.  That and the fact that many carbo-dishes (esp. pasta and bagels) have totally ridiculous portions nowadays, and therefore are more calorie-dense while being less satisfying.

Tadpole-Your comments are great and I couldn't agree more with you. I am studying nutrition right now in college and the information I received is right on target with what you presented. I'm glad to finally see some information that is actually accurate and scientifically proven presented in a forum.

Just out of curiosity, would all the posters who consider themselve on a low-carb diet put down what percentage of their calories come from carbs of any type.

 The balance of energy sources can be considered a "blend", no different from a gasoline blend, an alcoholic beverage, or even the recipe for a bakery product. It all depends on what you are trying to get out of that blend. A body builder would have more emphasis on protein, a diabetic on concentrated sugar (or lack thereof)

The two things that a lower carb diet does metabolically is 1) reduce glycemic spikes, which for some people has an adverse effect on appetite and intake, and 2) induce ketosis because of the burning of fat, which acts as an appetite suppressant.

If you look at some of the books discussing the low carb diets (zone, atkins, south beach)  the total amount of calories is not that different from traditional weight loss plans.

The trouble people get into, is that, like even normal weight loss plans, is that it is too easy to go overboard, and get into unhealthy eating habits. (like a friend of the family that ate a pound of bacon each day since it was "low carb")

As for the percentage of carbs needed? Well that is definitely not hard and fast.  Take a look at the nutrition label and you'll find the following

2000 cal diet

• 65 g fat  (585 cal)  = 29.25%
• 300 g carb (1200 cal) = 60 %

2500 cal diet

• 80 g fat (720 cal) = 28.8%
• 375 g carb (1500 cal) = 60%

This is what the recommendations are (with the fat grams being a maximum) and it only would give you 10% of your cals as protein (50+ grams)  But this is for people maintaining a healthy weight.

For weight loss, extra protein is needed so you don't digest your msucle along with the fat.

What I usually reccomend to my patients is something that allows them that amount of protien whil not restricting them on the fat and carbs so much that they set themselves up for failure.  Approx. 20-30% of cals from fat, 30-40% from protein, and 40% from carbs.

So once again, what percentage do you think low carb is. 

I think you have to know how your body processes food, and some ppl (like myself) have to LOW not NO carb it. For several weeks I have stayed within in my calorie range and have cut about 4,200 calories out of my diet a week and 3,500 cal=1 pound and I have seen the scale not move a pound.

I do raise my carbs on workout days, guess that's wrong. 

 for yesterday close to 50%

Fat - 29.0% (46 grams)
Protein - 23.6% (84 grams)
Carbohydrates - 47.4% (169 grams)

Tadpole is right, you need carbs, plain and simple. I'm not a nutritional studies major, but I feel as a medical student I feel the need to interject.

Carbohydrates are broken down into sugars, including your standard "body sugar" glucose. Now, if you are starving yourself of glucose, your fat metabolism increases and you breakdown adipose tissue to get energy. The problem is that this fat metabolism generates what are called "ketone bodies" to take the place of glucose. Every cell type in your body is able to use ketone bodies if necessary...except for your red blood cells. So, no carbs, no blood cell function, no good.

 With that said, the reason that people use a low carb diet is for just this reason. If you introduce very little easily accessible "sugar energy" into the system, fat metabolism increases. The common misconception is that you'll lose more weight this way though, than by simply counting your calories and keeping a deficit between your intake and metabolized amounts.