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No carb eating plan for 4wks


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Hello!

I asked my chiropractor is she could help me figure out why I had been gaining so much weight lately, even though I knew why. Lots of bread and sugar. She has put me on a no carb eating plan. Which from this list, for breakfast I can only have eggs, for lunch and dinner chicken or beef all veggies I want, and snacks almonds or cherries.

I started on May 28th and have lost 9 pounds so far. I am just getting tired of the eggs every morning. Has anyone tried this before??? I just hope my body doesn't go into a starvation mode and holds on to the calories and I don't loose anymore. Any advice on this anyone can give me would be appreciated.

thank  you all in advance.
Edited Jun 06 2008 20:51 by sun123
Reason: Moved to Weight Loss Forum
29 Replies (last)

how many grams of carbs are you allowed? the cherries and almonds do have some...good for you for your success so far. a really good low carb snack that i have relied on for breakfast often are the adkins advantage chocolate peanut butter bars. they only have two grams net carbs and they are very filling and high in fiber.

she never gave me specifics on grams of anything, just a list of foods I can eat unlimited, one only once a week, and one with NO< NO's. Which the NO's are pretty much everything with sugar or high in carbs.  That is why I fear my body going into starvation mode with not eating enough calories...
There are carboydrates and carbohydrates.  Sugar and refined carbohydrates such as white bread are energy-dense but unsatisfying so if you choose them you'll tend to overeat in an effort to feel full.  Unrefined carbohydrates such as wholegrains are still energy-dense but they are more satisfying.  So if you keep those in your diet in small amounts you should be happy with less.

Unless you're completely determined to follow the dietary advice of a chiropractor (someone who it's almost certain isn't a qualified nutritionist or dietician... ) then use your commonsense and keep small amounts of wholegrains in your diet.  You'll find it much more pleasant.

One day a week eat a normal amount of carbs.  Then go back to your diet.  It keeps your body from getting accustomed to the low carbs or going into starvation.  People often call it "carb loading."

You need carbs, that's just the plain truth. Yes, refined carbs (mostly anything white) is bad for you, and you should limit them as much as possible. But whole grains are good carbs that your body NEEDS and they are healthy for you.  

Its good that the dramatic carb reduction was recommended as a temporary situation.  When you introduce carbs back, consider doing so gradually so not to cause hunger reactions from them.

You should not expect to go into starvation mode as long as you are getting enough calories as you would any other diet.  Its natural for inital weight loss of any diet to be the more than the losses as you continue.  You probably are losing even more weight initially due to low carb causing the loss of water retention.  

I did try this, extending the initial 2week phase1 of SB to almost 4 weeks as the diet allows for those excessively heavy (I started at 400+ lbs).  I did not find a starvation mode reaction except for much later on when I experimented with the foolishness of reducing my overall calorie intake too low which basically stalled my losses. 
Whole grain carbs? What are they? Can I have whole grain bread?

I am so new to this, that I need all the help I can get. 

I find it interesting that a chiropractor feels like the correct person to be monitoring your diet instead of sending you to a primary care physician and/or nutritionist. Do you not work out?

I personally would steer away from whole grain bread since a lot of it is pretty processed and the stuff that isn't, tastes like a corrugated box.

Whole grains are things like brown rice, quinoa (my favorite), barley, buckwheat, etc. Grains that have been unmolested by processing. I got a cheap $10 rice cooker from Walgreens and cook them up in there. It's so easy

Putting aside the question of chiropractor monitoring your diet, I feel that it is best to follow her advice, if you trust her judgement.

Most likely, she will have in mind the kind of result she can expect of you 4 weeks later with the program she suggested. If you deviate, and the result does not match her expectation, she might endorse even stricter plan for you to lose weight.

Inform her of your concerns and changes you wish to make.

And a body does not get into starvation mode that quickly so do not worry. I might advice you to take multi-vitamin pill, though.

That's crazy that your chiropractor would even begin to start recommending that kind of stuff to you. She has no training in nutrition. Also, low carb diets are dangerous and never work longterm. Please try something else!! People think dieting has to be so hard and complicated. But all you have to do is count your calories...ughhh...makes me mad.

You're taking nutrition advice from a Chiropractor? lol..

I tend to be wary of any recommended diet that eliminates entire food groups. Heart-healthy whole grains are a very important part of a balanced diet.  While I can understand your desire to limit/eliminate sugar and overly processed foods using white flour, I do think that a diet rich in a variety of whole grains, fresh vegetables, and fresh fruits is often more balanced and sustainable in the long-term.

You might consider getting a referral to a registered dietician or a licensed nutritionist if you want professional medical assistance with your healthy eating goals.

MOLLY

Original Post by jackattack07:

You're taking nutrition advice from a Chiropractor? lol..

My thoughts exactly lol

 

Original Post by sabrequeen1218:

You need carbs, that's just the plain truth. Yes, refined carbs (mostly anything white) is bad for you, and you should limit them as much as possible. But whole grains are good carbs that your body NEEDS and they are healthy for you.

So true. Never eliminate a whole food group. You need some grains and fruit as well. One problem with low carb diets is that they tend to eliminated as many as 3 food groups- veggies, fruit, and grains. Also don't you tend to lose muscle for some reason with low carb diets? Anyway, keep watching refined carbs like white sugar and flour, but fruit, veggies and whole grains are your friends :)

Original Post by jackattack07:

You're taking nutrition advice from a Chiropractor? lol..

I hate to say it, but how is that any funnier than taking advice from a bunch of people on the internet (us)? We do that everyday here

I still think some of us on here know more about healthy eating than the chiropractor if he/she is telling the poster to cut out a whole food group

 

It's also easier to use discretion when taking advice from an online forum, when it's a health professional you usually assume they know what they're talking about whether they do or not

 

Long post, but I'm in the middle of this now.

As long as you do your research you will be fine. First off, I am not a nutritionist. Second, I have been on a low-carb diet for five weeks. Third, my father is a physician, and I've picked his brain on physiology, metabolic rates, and anything that crossed my mind the whole way through. He not only explained what was happening in detail, but what I needed to do about it when I had concerns. These are the take home points:

1. You are your own experiment. Every person's body reacts differently because of differing hormones and metabolism. You are the only person who can effect a change in your body, and if you do not know how to, then you need to do some experimenting first to get a feel for it. Four weeks is about the minimum time for a controlled experiment. You are unlikely to kill yourself or have kidney failure in that time frame. That said, you _must_ drink of lots of water. More on that below.

2. Low-carbs does not mean no-carbs. Your brain requires glucose to run. Normally you get those from carbohydrates, so in general, you will need them. Your body has a mechanism for converting excess protein in your blood to glucose, which it does constantly, but it won't increase this rate until the level drops pretty low. Your liver holds about three days store of glucose, so that will have to be depleted before this becomes noticeable. Those first three days can be really tough. If you feel slow or lethargic, have some fruit (half an apple, handful of blueberries, whichever). It doesn't have to be a lot, in fact it's better if it's a small amount. If the cloud starts to lift after say 15 minutes, you are experiencing a lack of a carbs. If it doesn't, you might also be experiencing a lack of salt. A cup of water nuked in the microwave with a bullion cube would be a good idea.

3. Four weeks is a perfectly reasonable time to experiment. Keep a log of how you feel. CC's weight log has a place for comments. This is a good place to put some notes about your energy levels, whether you were hungry or not, whether you had an appetite or not, etc. I didn't know hunger and appetite were different things until I tried this diet. :-)

4. Personal physiology note, but it concerned me so I suspect other people would be concerned too. Low-carb diets work because your body switches to a mode where it starts tearing down your fat stores to meet its energy needs. It also starts to tear down muscle tissue that you are not using (more on this below). The result is that your blood is now teaming with muscle and fat-energy parts called amino acids and ketones. Your kidneys recognize that you have too much and start to get rid of them. Some research says this can overload your kidneys; other research says your kidneys are perfectly capable of handling it. If you know that your kidneys are challenged,stop now and talk to a physician before continuing. Around week four, I had a small but noticeable pain in my back on my left side. This was confirmed to be my left kidney. My father's take: don't panic. The question was "why?" Two immediate possibilities: 1) I have (and have had) a kidney stone. The extra activity has dislodged it and now it hurts. 2) My kidney is under stress from the ketones. The solution for both of these cases is more water. A lot more water. Water helps dilute the ketones and amino acids and keep the kidney's processes (GFR) running smoothly. Water is the safety mechanism in this diet. No matter what the results over the four weeks, water will buffer the effects from impacting your organs, particularly your kidneys.

5. Vegetables are must. You can skip out on the fruit for the most part, but you should be eating your veggies for any low-carb diet. I've found that most veggies that need cooking like broccoli can be conveniently steamed in the microwave in under five minutes. That's very convenient.

6. Multi-vitamin without iron is recommended. You will get plenty of iron from meats. The multi-vitamin is your second insurance against damage after water.

7. Any muscles you are not using will get depleted if you are at a calorie-deficit whether it's low-carb or not. If you have a lot of weight to lose, this may be a non-issue for you, but for me, as a guy, losing muscle was not something I wanted to deal with, so I am doing resistance training in addition to the diet. Over a five week period, I have lost about 9 pounds, 8 of which were fat. Given that digital body fat meters are not very accurate, that's an error of about one pound in either direction.

8. Your body doesn't really care how it gets it's sources of energy and building materials. Talk about skipping a whole food group as being bad is only true in the context that you must get all your vitamins, all your amino-acids, and enough energy to maintain your body. Skipping out on fruits and starchy vegetables, especially for four weeks, is not going to hurt you. There are some good nutrients in those foods, but on balance, the sugar is too high for you to get the effect you want. Ultimately, the goal of the low-carb diet is to put your body in reduction mode (catabolic). Sugars and consequently high concentrations of insulin, put your body in a building mode (anabolic). Building mode makes muscle, but it also puts on fat. So hold off on the sugars and starches for a bit.

Finally, how do you feel about it? If you're happy with the results, keep going. At least finish out the four weeks. You'll learn something new about yourself. You gave your body a good nudge. You took control. I don't see a down-side here.

To everybody else who has not tried this diet. It's four weeks. Do it. It's easy. You'll learn something new about your body. You won't die from it. It's not that scary. It's even fun. I haven't had a headache in a month. Coincidence? Causality? Who knows? I'd have to do an experiment to find out.

Happy eating!

-J. Arkady

Side note: I am a scientist and a skeptic. I came to this diet after I plateaued off. I do not make any money from, nor endorse any particular diet.

Anyone who's read my previous posts will get tired of me saying that i'm a nutrition major, and tho i'm not a nutritionist (yet) a lot of the topics on here have been discussed in my classes and with my professors so i feel like i have some credit as to what i'm talking about.

 

I agree with youjarkady on a lot of things. Yes 4 weeks is fine to try out a diet. My biggest concern with low carb dieting is the lack of fruits and veggies. I wrote a paper my first year of college about it and we've talked about it here and there in some of my classes. I've said it and others have said it, carbs are not bad. Refined carbs are.  It's true that there are carbs and sugars in fruit but the thing is you NEED fruits and veggies. Getting your vitamins and minerals from supplements doesn't take the place of getting them from food. One reason is that many vitamins have as little as 5-10% absorption so you're really not getting as much as you think with the supplement. It's a good idea to take them, but my point is that fruits and veggies are essential and like i've said a couple times that's my biggest problem. I do see where you said veggies are a must, so i digress on that note, but fruit is just as important especially because of their antioxidants.

 

Idk, i don't mean to rant if that's what i sound like but from what i found out from writing my paper and from my professors I'm soo soo against low carb dieting.

 

sublimelmf, to my knowledge, you are absolutely correct on all counts.

For the purpose of a four week trial, veggies are the easiest thing to keep in the diet. It is not necessary to explicitly remove all fruits, particularly the ones rich in phytonutrients. The goal is really to reduce the insulin response and keep the glycogen stores below saturation. That's easy to do eating berries and melons, not so easy eating bananas. So it's really a matter of both quality and quantity.

My personal preferences are blackberries, raspberries, strawberries, and blueberries. They're in season right now (Arizona), so that's lucky. Cantalope and honeydew melon are good choices, too.

For anyone wondering what to do after four weeks... mix it up a bit. You are learning about how your body works. Make one change and stick with it for four weeks unless it's clearly going the wrong way. Eventually, you should be eating a balanced diet and at a reasonable weight. What constitutes "balance" is something only you can determine, and only by trying different things, and comparing how your body reacts.

As a scientist, I believe that too much weight has been placed on the nutritional model and not enough on empirical evidence. I fully understand the need for a model, but it seems to me that the current dietary recommendations are based on first-order model of energy needs rather than a second-order model based on things like glycogen stores, insulin response, and the like. This is an area where considerable research can and is being performed. And I applaud that. But people need tools now. Why not show them how to do the research for themselves, on themselves, in a controlled and safe manner? Seems to me to be the responsible thing to do.

-J. Arkady

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