Seeking High Protien low carb advice

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Joined: Apr 18
Posts: 14

Posted: 30 Apr 2018, 20:00
Started reading Atkins. First week, can't get under 20 gm carbs, but have been able to get between 22 - 32. I think part of the problem is hunger management.

I do some moderately intense (bicycle riding, 2 hrs, 3 - 4 times per week) and exercising profiles say you can't get above a 20% calorie deficit of hunger management will be a problem. I'm coming out with anywhere between 50 - 70% calorie deficit on riding days.

I need high calorie foods, but very low carb. At this point, the Atkins 20 gm per day seems so totally impossible

Joined: Mar 17
Posts: 225

Posted: 01 May 2018, 04:49
I haven't studied Atkins or Keto, but based on my experience and reading about general nutritional guidelines, I would guess that the type of carbs you eat is more important than the number of grams a day. I got good results by excluding nearly all refined carbs and high starch foods (bread, pasta, potatoes, etc) and good carbs that have a very high calorie density (like beans), but I eat plenty of vegetables (mostly green), and aim for 45-50% protein and 20-30% carbs, which comes out to 50 or so grams of carbs. The only way I can see to get to something closer to 20 grams would be to increase healthy fats .. which I gather is a cornerstone of Keto and I guess Atkins as well. But then fiber would tank and that would lead to other problems for me. And I think I would be too hungry.

I guess what I'm trying to say is that you should chose a healthy/nutritional way of eating that works for you and maintain a good calorie deficit, rather than committing to a highly proscriptive plan, especially one that you find impossible to follow. But there are many Keto/Atkins followers on this site who have also had great results, so they might have some better advice for you.


Joined: Jul 11
Posts: 1,478

Posted: 01 May 2018, 05:12
Given that exercise performance is desirable, I would not recommend a low carb diet. Fat loss comes down to calories in vs. calories out. High protein(for satiety and lean mass retention), moderate fat and moderate carbs for better exercise performance is what I'd recommend.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.

Joined: Jul 16
Posts: 4

Posted: 22 May 2018, 09:11
RGADAWG wrote:
Started reading Atkins. First week, can't get under 20 gm carbs, but have been able to get between 22 - 32. I think part of the problem is hunger management.

Your message is a little older but if you stayed on Atkins you will find that it takes 1 or 2 weeks for your body to really convert over to using fat (your body fat) as fuel instead of the carbs it is used to running off of. After a couple of weeks on low carb my hunger greatly diminished.

Your body was created to run off of two possible fuel sources: either carbs or fat. There is no reason why a low carb diet will negatively impact your exercise once your body has fully adjusted to using fat as fuel. (I have found I can exercise just as hard/long on biking/elliptical/aerobic type exercises as when I was consuming much more carbs.

Just a word of 'warning' though. If you eat too much protein, it is possible for your liver to convert the protein to glucose but that usually means ALOT of protein to really have an impact. I eat about 110 or so grams of protein daily with little impact (though I exercise for about an hour and a half daily).

Joined: Apr 19
Posts: 2

Posted: 24 Apr 2019, 05:14
I started on the Optifast diet which is low carb and high protein. take a look at them, I have lost about 12 pounds in 8 days on this.

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