Low Carb Eating

Hey, I've been calorie counting on and off for years and years now... never seemed to stick.  I would get bored of counting, estimate too much, and eat waaay too many carbs (about 50-60%).   I would get down to about 210 (I'm 25 male, 5'9") and never get any lower.  I would cut out red meat, eat oatmeal for breakfast, boneless skinless chicken with brown rice and a salad for lunch, and turkey meatballs with whole wheat pasta for dinner, staying around 1600-1800 cals.

This morning I had 3 Eggs (not egg whites, the entire egg) with cheese and a few strips of bacon.  for lunch I'm having a steak salad with ranch, and tonight I'm having chicken drumsticks (with skin) and broccoli.

I had a physical yesterday, and I'm healthier then last year (I was 212, and had above average cholesterol last year, this year he said my levels were fine)

I'm currently at 202, (dropped 20 lbs since april 1st) and have finally found a diet that I truly believe is healthy, and maintainable for the rest of my life. 

Is there anyone at all here that supports a low carb lifestyle?  I'm talking 20-25%.

Eat what you like carb-wise, but remember:

You lose on calorie deficits, not food groups.

That's the point of this site. If you want to cut carbs or fat or protein, fine. But don't demonize them. They're all useful foods.

I didn't say the video was perfect, but you can't explain how everything works in a 1 hour and 44 minute video.  I still thought it made some good points and at least I thought it was funny.

http://www.marksdailyapple.com/

This site also talks about how to eat to lose weight which of course may not fit for some people, but I thought it sounded interesting.  There are other interesting things that are talked about too that don't involve diet.  I liked the articles on vibram five fingers...I just wish they would start coming down in prices...I want to try some of those type shoes but Vibrams are like 85-100 dollars and I don't have the money.

 

For me a low carb diet is working.  I first tried to limit my calories to 2000 a day and lost about 15lbs and then nothing after about 2 months.  I tried to get down to 1800 calories a day and could not do it.  I was just was too hungry.  So, I decided to give low carb a 2nd try, since I had already given up dairy for my current low cal diet (years ago I tried atkins and could not give up the dairy, so it did not work for me).  I started losing weight again.  Right now I have lost about 125lbs and still losing.  About 20lbs of it was dieting with a low cal approach for about a year.  The rest 105 lbs was lost on low carb over 9 months.

When I started the low carb diet I was not counting calories, just limiting carbs to 30grams a day.  After about a month into it and seeing the pounds coming off, I looked at my calorie intake.  It was 1200-1300 calories a day.  I could not believe it.  I could not get to 1800 calories when eating carbs due to hunger, yet I could do 1200 calories without carbs and not be hungry?  Eating the high protein and fat just makes me satisfied.

Going low carb is difficult.  There are the energy issues people here already stated, but that goes away after a month when your body gets used to running on ketones instead of glucose (ketosis).  Then also for about 3 months into it I felt this dull pain of emptiness in the middle of my stomach.  My body was craving for carbs.  It was there continuously even after eating and was full.  Now, 8 months in, no issues at all.  Just make sure you get enough protein at each meal so the ketosis process, which uses protein and fat, does not take it from your body (you want the fat coming from your body).

People may say it is unhealthy, but I believe they are wrong.  Think about this:  Food basically breaks down to fats, protein, and carbs.  There are essential fats and proteins that your body needs and can't be generated by your body.  You need to eat them.  There are no essential carbohydrates.  None.  If you look at the human diet before agriculture (greater than 20,000 years ago), there is no way humans were eating more the 100grams of carbs a day.  It just was not possible as hunter and gatherers.  All the high carb fruits and vegetables we have today were engineered to be that high.  They don't naturally exist.

Original Post by raiken3712:

I didn't say the video was perfect, but you can't explain how everything works in a 1 hour and 44 minute video.  I still thought it made some good points and at least I thought it was funny.

http://www.marksdailyapple.com/

This site also talks about how to eat to lose weight which of course may not fit for some people, but I thought it sounded interesting.  There are other interesting things that are talked about too that don't involve diet.  I liked the articles on vibram five fingers...I just wish they would start coming down in prices...I want to try some of those type shoes but Vibrams are like 85-100 dollars and I don't have the money.

 

I love that site!

My typical low carb day

breakfast: protein shake (muscle milk light mixed with almond milk) 300 cal, 14g carbs

Lunch:  double hamburger with bacon and cheese (no bun) 450 cal, 2g carbs

Dinner: Blackened talapia with butter cream sauce 500 cal, 2g carbs

Snacks: 2 sugar free popsicles 30 cal, 4g carbs

Total: 1280 calories, 22g carbs

No hunger whatsoever eating that for a day!  Anyone struggling with hunger and no weight loss on the current diet, I would suggest give low carb a try.  If you can work through those initial issues, it pays off big time.  I have weeks where I lost 8lbs!  2-4lbs are typical for me, though.

When I reach my ideal weight (still 100s lbs away), I will up the carbs to 100g a day.  Should not gain any weight back if I keep it at that level.

I like the low carb lifestyle....I missed bread and found a hard time with getting enough fiber (and staying regular) until I found some low carb breads (2 grams of carb and about 14 grams of fiber and protein).  I order these online from Julian Bakery.   I love them!!!!  They are not cheap, but freeze well, and I keep them in the fridge (one loaf at a time).   Try these...they are great and really make a low carb lifestyle easy!!!!

i just recently discovered Julian Bakery low carb breads and i'm thrilled!  it's so nice to have some new options to choose from in my low carb/high protein meal planning!  

gcousins...is that all you're eating? I understand that you've been getting fast results, but it seems unnecessarily extreme. I'd be concerned about losing lean mass on such a low calorie intake (like gastric bypass patients do). I also don't believe it's healthy to never eat any vegetables - I'd be concerned about vitamin/mineral deficiencies, since supplementation still can't beat whole foods. Plus, all hunter-gatherers consume at least some plants.

Keep in mind that ketosis and chronic under-eating both blunt hunger. I don't think that the dull pain you experienced was a carb craving - it was more likely hunger. Since then, you've become even more used to it, which is why you feel satisfied on such a low calorie intake.

I think it would be safer if you increased your calorie intake to around 1800 (minimum) and including at least some leafy greens, like kale, spinach, and chard.

http://www.marksdailyapple.com/how-to-succeed -with-the-primal-blueprint/

Interesting list of different amounts of carbs to eat for various things.

I went on a low-carb and high fiber diet (F-Factor diet) to lose the weight (18 lbs) that I had gained in college. Once I hit my goal weight (118 lbs) I went off carefully watching carbs while keeping the fiber high. I then lost another 1.5 lbs before my weight stabilized.  I have built muscle mass and am more active than I used to be.  If low-carb works for you, and you are eating enough proteins, veggies, and fruits, I think that you should continue.

I have been on the low carb program basically following the South Beach diet and had some initial success; losing about 35 pounds.  However, although I liked all the protein, after some time I plateaued and really missed the fresh fruits during the summer months even on Phase 2 so my doctor and I decided to try something else.  I think I was eating more in the 10-15% range of low carbs during that time.

I began eating a more well rounded diet with an emphasis on whole grains, sweet potatoes, and less refined starches - like rye bread for toast or bran muffins etc still using some of the So Beach ideas.   A lost a few more pounds then again stopped losing.  So I saw a dietician who recommended I increase my total calories each day to 1000 just under maintenance weight.  Now the weight is coming off again. 

If I had to guess, I would say that I'm likely in the 20-25% range now for carbs but it really varies.  I do eat a lot of vegetable based soups that are fairly hearty like navy bean or lentil, and some salads with protein and plenty of good fats and oils.  Since I'm allergic to dairy those items are out anyway - except for some cheeses that don't seem to bother me.  Still like my red meat - steaks & hamburgers etc but just don't happen to eat it as often.  I also use soy protein drink mixes and have always loved tuna, other fish, and turkey. So if I had to give up a certain food group - or cut back - carbs is the one.  When I go up to 25-30% carbs - the weight loss stops again - even if my total calorie count remains in the same range.  So I do think the composition or balance of my diet makes a difference.

I also read recently that people who ate eggs - whole not whites - seem to have an easier time maintaining a healthy weight.  Some folks no longer eat as much cereal due to cost but I thought others had turned to oatmeal etc as it was healthier.  That may not be the case - it might be that eggs for breakfast is a good idea.  Isn't it interesting that when cholesterol was discovered to be a problem and everyone stopped eating eggs since they were blamed, obesity went on the rise?

Original Post by theholla:

gcousins...is that all you're eating? I understand that you've been getting fast results, but it seems unnecessarily extreme. I'd be concerned about losing lean mass on such a low calorie intake (like gastric bypass patients do). I also don't believe it's healthy to never eat any vegetables - I'd be concerned about vitamin/mineral deficiencies, since supplementation still can't beat whole foods. Plus, all hunter-gatherers consume at least some plants.

Keep in mind that ketosis and chronic under-eating both blunt hunger. I don't think that the dull pain you experienced was a carb craving - it was more likely hunger. Since then, you've become even more used to it, which is why you feel satisfied on such a low calorie intake.

I think it would be safer if you increased your calorie intake to around 1800 (minimum) and including at least some leafy greens, like kale, spinach, and chard.

Lean mass loss would only be of a concern if you are not getting enough protein in your diet for the ketosis.  Believe me, I am well aware of that fact and I make sure that I get at least 28g of protein at each meal.  Based on some calculations from my body measurements, this is well enough protein to keep the ketosis from robbing my body for it (losing body protein = lean mass loss).  In fact I have had weeks where I don't see any weight loss but there still is fat loss going on.  I could not see the fat loss on the scale because muscle mass gain out weighs the fat that I lost.  It happened when I started lifting weights, as part of my weight loss program.  I am definitely stronger than I ever was.  You can see it in my walking.  I walk up the parking garage everyday after work.  When I started it took me 24 minutes to do it.  With in 8 months after starting to walk it everyday, I could do it in 18 minutes.  Just this month (18 months after starting) I started walking it in 13 minutes.  February through May I was walking it in 14 minutes.   I could not be getting faster walking up inclines if I was losing lean body mass (I am still 100s of lbs overweight).  That tells me I am gaining it.

You have a point about the vegetables and I do eat some.  3 or 4 times a week one of my meals is a chef salad (chicken and eggs supply the protein) I make at home (450 calories, 12g carbs because I use regular 1000 Island dressing).  I am trying to incorporate more vegetables in my diet (found a low carb mushroom soup recipe that is awesome).

As far as the dull emptiness pain in my gut, I know it was carb craving.  Early on when I first started going low carb, I had weaker self control and would cheat.  That feeling would subside whenever I did cheat with carbs.  After years and years and years of carb eating, you would have to expect my body to cry out if that supply was greatly restricted.

As far as increasing the calories go, I have been there too.  After months of doing low carb, I learned about the low carb snacks.  It brought my calorie intake to 1500 to 1600 a day.  I did not notice this until I stopped losing weight and started counting calories daily again (I had stopped the daily counting when I started the low carb phase of my dieting).  I have weeks and weeks of no weight loss at that level.  I just stopped snacking on the nuts and cheeses and went back to losing.  Today, I count calories and carbs so I can see better of what I am eating daily.  Oh there are still 1400 and 1600 calorie days I have but I try to limit them.  

And I still no what hunger is.  Depending on my lunch at work, I can be very hungry by the time I get home (7 hrs after eating).  A bbq lunch (700 calories, 6 carbs) = no hunger after 7 hrs when I get home.  A salad lunch (450 calories, 12g carbs) = hunger after 7 hrs when I get home.  The conclusion, meat satisfies.  GO MEAT!!! 

Low carb life style is not a "fad".

It is the difference between living without numerous complications ( retinopathy, nephropathy, multiple neuropathies, etc ) that result in blindness, renal failure, amputations, numerous cardiovascular and neurologic problems, including stroke and death at any age for millions of type 1 and 2 diabetics worldwide.

The guidelines of the ADA (American Diabetic Association) and CDA (Canadian Diabetic Association) do not go far enough and do not prevent these complications, and I am a living proof of it.

An engineer, later an MD because of his frustation with the ADA has become the "salvation" to many of us with his demand that every diabetic has the right of a normal blood glucose level, not a "range". His dietary direction recomend 30 gr of carbohydrates a day and works (!?) to the chagrin of the ADA and CDA. Dr Bernstein is now 77 yo and type 1 diabetic since 1946, and most likely the longest living one ever.

I am very grateful for this "fad diet".

Low carb life style is not a "fad".

It is the difference between living without numerous complications ( retinopathy, nephropathy, multiple neuropathies, etc ) that result in blindness, renal failure, amputations, numerous cardiovascular and neurologic problems, including stroke and death at any age for millions of type 1 and 2 diabetics worldwide.

The guidelines of the ADA (American Diabetic Association) and CDA (Canadian Diabetic Association) do not go far enough and do not prevent these complications, and I am a living proof of it.

An engineer, later an MD because of his frustation with the ADA has become the "salvation" to many of us with his demand that every diabetic has the right of a normal blood glucose level, not a "range". His dietary direction recomend 30 gr of carbohydrates a day and works (!?) to the chagrin of the ADA and CDA. Dr Bernstein is now 77 yo and type 1 diabetic since 1946, and most likely the longest living one ever.

I am very grateful for this "fad diet".

 

 Yeah...if your sensitive to carbs...your right!  As far as I know this is not the majority.  I know alot of people who are on restricted diets for health reasons..no wheat...no flour...no sugar.... and a few others who cant have dairy.... But MOST of us are not that way.  

20-25% of calories from carbs is REALLY low...should be double that. One of your problems is cutting out red meat, which is the most abundant and bioavailable source of vitamin B12, which is a key component in breaking down carbs.

Low carb diets only SEEM to work because your brain is concentrating more on overall survival (since it is not getting the necessary glucose it needs), so the hypothalamus (hunger control center of the brain) is not as active on focusing on hunger, thus, you eat less. But it won't last long at all, and soon you'll be eating more, especially more foods with a lot of fat, which do not burn as many calories when converted into energy.

I love the low carb diet but I had thyroid cancer several years ago and had my thyroid removed.  I can not seen to get into ketosis.  I read it is due to the thyroid medication I take.  If you can do it I say it is a great way to diet and very liberating from counting calories:)

If you're not counting calories tracy then what brought you here?

Use the tools while you're here. Calorie counting means that you keep lists of calories in your head, and ideally is concerned more with increased activity than reduced eating.

I believe in a low carb lifestyle, but I have a sweet tooth and have not always put those beliefs into practice.  My vegetarianism can complicate the issue, but it is possible to do low carb vegetarian.  One thing that worked very well for me was to eat moderately low carb most days, then do super low carb periods. 

Original Post by madamelily:

Original Post by joan_of_art:

 

 Type O.  I don't know if there's any truth to the author's claims, but I do know that I don't seem to tolerate simple carbs well (I'm type O). I really think that the best diet for you is the one that you can adhere to. If you can't stick to it, what good is it? I took off 100 lbs. on an Atkins type diet.  My friends and relatives kept telling me "you can't do that forever, it isn't healthy". I had maintained my weight, and had tons of energy for over two years. When I finally added carbs (not just veggies and limited fruit), I piled on all that weight again. Big mistake listining to others' opinions rather than my own body. Bottom line, the best diet is the one that works for you and your body.

 

AMEN to that!!!!!