2 PAGES
1 | 2
previous topic · next topic
sandycatille...

Joined: Jul 14
Posts: 18

      quote  
Posted: 10 Jul 2014, 07:47
Does anyone know what the recommended amount of carbs is per day to lose weight?
skinnyzee-01

Joined: Jun 14
Posts: 40

      quote  
Posted: 10 Jul 2014, 10:18
It depends on where you are currently. I read a blog once (forgot the url) that suggests 50-100g of carbs a day to start seeing a shift. If you are on an Atkins type of a low carb diet, you will need to do far less on the initial phases (20g). You have to experiment by reducing carbs until such time that you notice weight loss, that will be your carb tolerance point and it differs from person to person.
http://bit.ly/fatburn2014 - 10 Fat burning recipes
MV10

Joined: Jun 14
Posts: 26

      quote  
Posted: 10 Jul 2014, 11:02
That's a good answer, but it's actually a bit more complicated than that. Low carb alone won't make you lose weight, what it does is prevent your body from converting excess carbs to fat, which fights anything else you might be doing to lose weight.

Once your body "learns" you aren't cramming it full of unneeded carbohydrates, it'll start to burn fat for energy. Then the question is whether you're burning dietary fat or stored fat, and that's where your caloric intake comes into play.

You should definitely read about how to do a low carb diet properly, as low carb also increases your need for sodium. And the idea that dietary fat converts to stored fat is a myth, by the way, so whatever you do, don't try to do both low-carb and low-fat ... your body needs *something* to burn as energy, and when you ditch the carbs, that something is fat.

What I thought was pretty awesome about Atkins is that I'm eating *more* than I used to -- often a lot more -- I'm losing weight steadily, and I'm never hungry. Wish I'd done this ten years ago...
mrspackrat

Joined: Aug 10
Posts: 545

      quote  
Posted: 10 Jul 2014, 12:13
If you are going low carb, as MV pointed out, fats are very important but also making sure you are supplementing properly is also key.

Taking these supplements can help you get over some of the common symptoms associated with low carb dieting. The severity of the symptoms can vary depending on how much your body is dependent on sugar. The more you’re used to consuming sugar, the longer it will take for your body to become fat adapted.

Excerpt from an article:

"Here’s a list of some key supplements:

■First and foremost when you shift to a low carb diet, your body ends up excreting more sodium and water. This can lead to lower blood pressure and a feeling of sluggishness. These symptoms are often mistaken for low blood sugar as well and many people end up trying to alleviate these symptoms by eating sugar which only perpetuates the vicious cycle. The best solution is to increase your sodium intake. How much sodium you need really varies according to your body, but an additional 1 - 2 g of sodium per day will help. If you’re already consuming adequate amounts of salt (2 - 4g depending on your activity level) you don’t need to be concerned about lack of sodium.

■Secondly, along with sodium depletion another common mineral that gets depleted is magnesium. Some 70% of the general population don’t get enough magnesium in their diets, even without being on a low carb diet, so it’s best to make sure that you’re getting enough magnesium throughout the day. Around 200 - 500 mg of magnesium is recommended depending on your activity level.

■Thirdly, when you’re on a low carb diet, your body burns fat for energy instead of glucose. The only issue is that until your body becomes efficient at burning fat as fuel, you’ll probably go through a period of time where you’ll gas out during your workouts due to glycogen depletion…especially if you’re doing high intensity workouts. Since you don’t have glucose to provide you with quick energy, your body turns to fat, except energy from fat isn’t easily accessible like glucose, which is why you end up gassing out. One way to help you avoid this is by supplementing with medium chain triglycerides (MCT). It’s the main fat content found in coconut oil. The great thing about MCT is that unlike other dietary fats, when consumed it’s utilized immediately (much like sugar) for energy, rather than being stored. It’s a great way to provide your body with much needed energy when you’re performing high intensity workouts. You can take 2 - 3 tablespoons of MCT oil or coconut oil 30 - 60 minutes before your workout. It’s important to note, that MCT can cause digestion issues, if you’ve never taken it before, so give yourself 2 - 3 weeks to let your body adapt. Start off with 1/2 tablespoons and slowly increase it every 5 - 7 days until you get up to 2 - 3 tablespoons.

■Lastly, sometimes when you’re on a low carb diet, you can experience some lean muscle loss. The lack of glucose can lower your body’s ability uptake amino acids (building blocks to help build lean muscle) from protein into your muscle for quick muscle recovery. This is one reason why consuming glucose along with easily digestible protein (like whey protein) is recommended after your workout to ensure that your muscles get the required nutrients for enhanced recovery and to promote building lean muscle rather then breaking it down. However, when you do this your insulin inevitably spikes up. This shouldn’t be a concern for most “healthy” people, but it you’re insulin resistance from being heavily sugar dependent for a long period of time, you may want to avoid any insulin spikes for awhile. This is when taking BCAA (branched chain amino acids) can really help you. BCAA’s help slow down muscle breakdown, so you can avoid lean muscle loss when you’re working out hard on a low carb diet. You can take can 5 - 10 g of BCAA before and after your workouts.

Keep in mind that these supplements are effective only if you’re on a low carb diet (50 - 100g of carbs). You should be getting majority of your nutrients from real whole foods."
this damn tracker below hasn't been right in months! My current weight is 137!
Hermiones...

Joined: Jul 10
Posts: 397

      quote  
Posted: 10 Jul 2014, 21:12
Much of this advice is great if you're doing an Atkins-style diet -- but there are other low-carb approaches. I follow a low-glycemic diet, which means that I keep my total carbs below 100 each day, and I am very selective about the carbs I eat. I call it the no-white-food-diet -- because I don't eat white flour, white potatoes, white rice, etc. Instead, I eat measured portions of quinoa, hulled barley, brown rice, and other high-fibre-lower-sugar grains. I roast sweet onions as a substitute for baked potatoes, and also use cauliflower to sub for mashed potatoes. This diet worked really well for me, and I've just started back on it. Hope to get the same, good results.
sandycatille...

Joined: Jul 14
Posts: 18

      quote  
Posted: 10 Jul 2014, 22:09
This is the kind of eating plan I need. I am an out of control diabetic and am trying to only eat 100 carbs a day. I love quinoa but I thought it was high in carbs.I see some good ideals on here .Thanks so much.
Hermiones...

Joined: Jul 10
Posts: 397

      quote  
Posted: 10 Jul 2014, 23:25
No -- Sandycatille, quinoa is a low glycemic grain. Also look for the pastas that say "7-8 whole grains plus flaxseed" -- but DO NOT buy the gluten free quinoa pastas. These gluten free pastas are high glycemic because they blend quinoa with corn and rice flour. And of course, the biggest piece is to measure everything. I have a kitchen scale and lots of measuring cups and nothing goes into my mouth that hasn't been weighed and measured. Good luck!
alhuey

Joined: May 09
Posts: 24

      quote  
Posted: 11 Jul 2014, 05:02
Sandy, may I suggest finding carb substitutes that feel like induldgent carbs. I have two great recipes that my family LOVE! Mashed cauliflower & Cauliflower fried rice. I can send you the recipes if you like. Also, have you tried Kelp noodles? They are expensive compared to regular pasta, but they come in handy when you are really craving pasta. My dad is diabetic and he loves them. I read your profile and I also love cooking. It is certainly one way I show my family I love them. I have a few others recipes that you may enjoy - pastaless lasanga, ratatouille, etc that you will feel good making for your family and enjoy eating as well.
skinnyzee-01

Joined: Jun 14
Posts: 40

      quote  
Posted: 11 Jul 2014, 05:11
I also experimented with mashed cauliflower and avos! Divine. Check it on my blog below:

http://healthylowcarbliving.net/2014/07/mashed-potato-alternative-mashed-cauliflower-recipe/
http://bit.ly/fatburn2014 - 10 Fat burning recipes
MV10

Joined: Jun 14
Posts: 26

      quote  
Posted: 11 Jul 2014, 06:05
As a diabetic, the very-low-carb Atkins thing is probably exactly what you need. Do some research into Dr. Atkins' rather amazing successes with diabetes treatments, it's one of the ways he got started on this whole thing. There are people who went from 10+ years of daily insulin injections into being completely off them in about one week. Seriously. Obviously you'd want to do this under medical supervision.

I'm just appalled at how much junk carbs are in just about everything most people eat day-to-day. Your body doesn't need them, period. It's literally the only thing we eat that we don't need to eat. But that's probably another discussion for another time.

Good luck with your diabetes. I was told I was pre-diabetic which is how I got on the low-carb kick. I thought it was going to be difficult and unpleasant but just drawing a line and learning a new way of cooking and eating has made it not just easy, but actually enjoyable.
Shivanni

Joined: Jul 14
Posts: 6

      quote  
Posted: 11 Jul 2014, 08:36
sandycatiller wrote:
Does anyone know what the recommended amount of carbs is per day to lose weight?


100g
Losing weight for the Freedom to live life!
sandycatille...

Joined: Jul 14
Posts: 18

      quote  
Posted: 11 Jul 2014, 11:47
Thank you so much for the help. I have never really been a pasta eater ,except chicken and fat noodles, sometimes spaghetti. I am more the rice and potatoes girl, but yes send me your recipes, I will give them a try. I am sure that I will run out of ideals real fast. I have beem trying to read labels and get so confused about what rice is good for you ,what kind of potaotes you can eat and so on ,but I am sure I will learn quick with all of your suggestions.Thanks so much.
Tulipgirl6

Joined: Oct 13
Posts: 29

      quote  
Posted: 11 Jul 2014, 11:58
mrs. packrat can you talk more about BCAA's and can you recommend a brand?
Diablo360x

Joined: Jul 11
Posts: 797

      quote  
Posted: 12 Jul 2014, 06:33
You don't have to limit carbs. Just get your recommended fat and protein and fill the rest of your calories with whichever macronutrient you want. Protein is preferred as it has a higher thermic effect and will help a bit more in helping your body hold on to as much lean body mass as possible but there is nothing wrong with carbs. Just don't let them get too much over 50% of total calories because if you are then you probably are not getting enough protein and fat.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
Diablo360x

Joined: Jul 11
Posts: 797

      quote  
Posted: 12 Jul 2014, 06:35
I just saw that you are doing it for health reasons. I was responding to the initial short original post. Disregard if you've been told otherwise by your doctor.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
alhuey

Joined: May 09
Posts: 24

      quote  
Posted: 14 Jul 2014, 16:11
When my Dad was diagnosed with Type 2 Diabetes, it was suggested he take a Diabetes class. I think it was 2 classes each lasting 3 hours. Prior he had a very unhealthy diet and he learned a lot. I would highly recommend speaking to your doctor and/or doing research to see if something similar is available in your area. If not, then go see a nutrionist. Also, I think it is very important that your husband go with you. It is just as important that he get this information and that he understands what changes need to take place to get you healthy.
sandycatille...

Joined: Jul 14
Posts: 18

      quote  
Posted: 15 Jul 2014, 07:10
My health is at a high risk if I don't get my diabeties under control. According to my Dr. I need to lose 100 pounds to fix my liver. I do feel I am making progress knowing which foods raise my sugar and which ones help to keep it on track. I fear carbs because all most everything I like to eat is high in them. What is Ketosis?
gnat824

Joined: Jul 10
Posts: 1,665

      quote  
Posted: 15 Jul 2014, 07:51
MV10 wrote:
That's a good answer, but it's actually a bit more complicated than that. Low carb alone won't make you lose weight, what it does is prevent your body from converting excess carbs to fat, which fights anything else you might be doing to lose weight.

Once your body "learns" you aren't cramming it full of unneeded carbohydrates, it'll start to burn fat for energy. Then the question is whether you're burning dietary fat or stored fat, and that's where your caloric intake comes into play.

You should definitely read about how to do a low carb diet properly, as low carb also increases your need for sodium. And the idea that dietary fat converts to stored fat is a myth, by the way, so whatever you do, don't try to do both low-carb and low-fat ... your body needs *something* to burn as energy, and when you ditch the carbs, that something is fat.


I couple misconceptions about carbs here that needed correcting:
-Excess carbs do not turn into fat, excess CALORIES turn into fat, regardless of what the composition of those calories is.
- If you're running a calorie deficit, you will be burning fat, regardless of how low (or high) carb your diet is. Your body doesn't run on nothing and needs to get that balance of energy from somewhere.
- You don't "teach" your body to burn certain types of calories first. Your body is designed to work a certain way and there's no overriding it. Low carb just limits the availability of the energy sources your body prefers to use first (glycogen stored in the muscles). This is not a long-term adjustment and your body will use it's preferred energy sources as soon they're available- the minute you increase your level of carbs.

If your doctor is the one making the recommendation, can you can get a referral to a dietitian who will be able to help you develop an eating plan specific to YOUR needs? If you rely on this website, you're going to get a lot of advice that may or may not be appropriate for your specific circumstances. And the advice you get will vary from very well informed to people who don't really know what they're talking about- there's so much noise and misinformation in the world of nutrition that where your health is concerned, I'd see a professional.
- Natalie
sandycatille...

Joined: Jul 14
Posts: 18

      quote  
Posted: 15 Jul 2014, 10:18
I am concentrating on the good carbs ,proteins and no sugar. I am also watching salt intake. I am using the plate method right now. I am seeing a new Endro. Dr. and he is making a plan for me.It is amazing how our bodies work and what they need to function.
mrspackrat

Joined: Aug 10
Posts: 545

      quote  
Posted: 15 Jul 2014, 15:15
Gnat, I think what MV is referring to is reversing insulin resistance. Diabetes is triggered by insulin resistance and regaining proper insulin sensitivity can help reverse the process. To do that, you have to reduce the consumption of sugars, grains and processed carbohydrates and instead focus on eating more healthy proteins, fats and green veggies.

But your body does prefer the quick fuel of carbs, then fat, then protein (in that order). If no carbs or little is available, it will go to fat to convert and use as energy--which could be dietary or stored. But most of the cellular processes in our bodies perfer fat to carbs anyway so there's no need to consume so many carb grams. 50-150 grams is adequate depending on your level of activity.

this damn tracker below hasn't been right in months! My current weight is 137!



Forum Search
Advanced forum search



Latest Posts

Hello all
That's why I posted the food list and the induction rules here. Very easy to save and yes you're right Wholefoodnut, they do send out a starter kit but they also include their Atkins bars which ...
by mummydee on 23 Jul 14 06:39 PM
caffeine??????????????????
thanks for ur information
by sara698 on 23 Jul 14 03:59 PM
Im back
well done you!!!!!!" thats fab after a two week vacation!!!
by nanashon on 23 Jul 14 02:15 PM
fed up tonight :-(
Gnat that is a good quote and so damn true :-)
by nanashon on 23 Jul 14 02:13 PM
Battling the Late Night Munchies
If you can get in a good routine in the evening you will never have the munchies. For and example after dinner I exercise, than hit the shower, brush my teeth and get into my pajamas. You are signaling ...
by snezica on 23 Jul 14 09:57 AM