Going from Atkins to low fat, high carb diet. Advice?

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LavenderLemo...

Joined: Jul 13
Posts: 1

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Posted: 11 Jul 2013, 20:20
Hello everyone! I was on Atkins for two weeks and dropped 8 pounds. I hated how exhausted I was and how restricted my veggies were. I couldn't bike properly or eat beets and tomatoes!

The thing is, I'm actually a pretty good eater. I primarily eat legumes and veggies, and have quit bread entirely. I'm 99% gluten free. The only reason why I went on Atkins was to drop some pounds I gained on vacation! I feel really silly for drastically changing my diet (no more heavy cheese and meat please!)
My only sweet allowances are honey in my grains in the morning and two tablespoons of coffee mate in my decaf coffee in the morning!

The thing is, I logged in today's meals and realized I have 194 carbs! It really scares me, even if the meals weren't unhealthy. Can I gain from just carbs alone?

I plan to eat around 1500-1600 calories a day and work off 400-500 calories a day via gym or biking. Is this a a good way to lose the rest of my weight/gain muscle?
reddarin

Joined: Nov 11
Posts: 959

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Posted: 11 Jul 2013, 20:46
If you are already a careful eater the transition should be smooth as silk I think.

You need strength training for muscle growth. You don't have to do that at a gym since body weight (which I'm keen on right now) can do almost all that you need done.

I believe most people would say you need cardio for fat burning. Your bike or burpees will do that for you.
Diablo360x

Joined: Jul 11
Posts: 928

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Posted: 11 Jul 2013, 21:24
My average carbs for June: 335.72g. Don't fear the deliciousness. That is a great plan. Cardio is only needed if you want to improve heart health further(weight training does this already) or if you want to be able to eat more while still remaining in a good deficit. Good luck!
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
reddarin

Joined: Nov 11
Posts: 959

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Posted: 11 Jul 2013, 22:10
By the way, youtube is chock full of workout videos of all sorts. With equipment and without.
Glaun

Joined: Jun 13
Posts: 828

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Posted: 11 Jul 2013, 22:37
Lavender, as the others have said you are on the right track. This program can really help those who choose to count calorie and exercise intake and expenditure. However if you do count, then be sure to set your weight, height etc in your profile. Also, calculate your Recommended Daily Intake (RDI) using the program. Then, finally, and most important, using the enter Food and Enter exercise features, log every calorie that goes in and every exercise minute you do. The program will calculate the rest for you. I find it really fun, and a real help when the grind begins. Good luck. If you can't figure out how to set the above numbers don't feel dumb. This program is not that intuitive. Send me a help request and I will send you some canned instructions via your in-mail box. Good luck.

The Perfect Speed
"any number is a limit, and perfection doesn't have limits.
Perfect speed, my son, is being there.”
Chiang from "Jonathan Livingston Seagull
mummydee

Joined: Feb 10
Posts: 2,866

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Posted: 12 Jul 2013, 07:24
Just another example of how we are all different lavenderlemon! If that's how you reacted to Atkins, despite losing weight, you were right to change it up. I'm just the opposite. A few years ago i tried to eliminate meats and only ate fish fruits and veggies along with kamut spelt and rice pasta. I gained weight, felt sluggish, no energy and always hungry. So I switched back to a high protein /fat/ lower carbs way of eating, lost the weight and felt great and still do.

good luck with your new plan and just watch the exercise guide. Many have said before me that it really rates exercise high. So keep that in mind.
If it is a plant, eat it, if it comes from a plant, don't!
kkd1125

Joined: Apr 10
Posts: 337

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Posted: 12 Jul 2013, 12:15
I LOVE your screen name, LavenderLemonade! Like others have said, it's different for everybody and you need to find what works for you. Since you don't appear to have a lot of weight to lose, it may be different for you than me. I began this journey with the intention of losing weight slowly: eating a variety of foods in a way that I could sustain for a lifetime and adding regular exercise into my life. I have eaten on average 160g to 260g of carbs a day for the past six months and have lost 25 pounds. I loosely aim for a 40/30/30 balance of carbs/protein/fat each day but miss the mark most days. I don't eliminate any food groups or aim for a "low" macronutrient diet, just calorie count. I exercise 5-6 days a week for 30 minutes a pop, usually 4 days of circuit strength training and 2 days cardio.

Best of luck to you. My advice is don't worry about the carbs themselves. Incorporate healthy, unrefined carbs into your diet within your established RDI and be sure to enjoy the foods you eat. A few refined carbs (perhaps treats) planned into your diet on occasion may also keep you from feeling deprived.
Rita41

Joined: Apr 13
Posts: 186

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Posted: 12 Jul 2013, 12:34
you'll be just fine. I switched from Dukan to more of a nutritarian approach and have lost the same. During the weight loss period of Dukan I lost a lot but I felt awful and couldn't keep up with workouts. As I get closer to my goal weight I struggle to lose at the same pace. I workout 6 days a week 350-550 cal/workout and eat around 1600 cal per day primarily from fruits, veg, nuts, seeds and beans and legumes. I weight train 3 days/week so I think I'm in a muscle gain/fat loss kind of phase where the weight doesn't move much on the scale but the tape measure does. I don't have a reliable method to measure body fat but I'd be interested how much lower I got.



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