Low-carb diets support thread

joeblack066

Just like a quick bit of advice- have done 2 weeks of clean Imduction, getting my 12-15g carbs from foundation veg, having good fats and proteins. Drinking 2-2.5 ltrs water a day. Started at 13st 8, now 13st 6, so only lost 2lbs in 2 weeks. I was on WW before, but not getting very far. LC is the only thing that takes my hunger away! I am averaging 1500/1600 cals a day- is this a bit low? Would more = a better loss? TIA!

marrbett

Thanks Daska,
Yes, I struggle to get the rainbow colours in every day-don't supppose different coloured peppers count do they?!!
I definitely don't seem to need breakfast these days, but I'll see how missing it goes.

Joe, sorry, I don't know the answer to your question, other than calories really don't need to be worried about. Eat plenty of healthy fats, avocado, olive/fish oils, and you should be fine.


Sheila and murphy-dog-are you both ok? Hopefully just busy lives.

For those that eat a little sugar, I can highly reccommend chocolate brownies made with coconut oil-they are delicious.I'll post a recipe if peepes think its low carb enough, it might not qualify though!!

murphydog999

Hi marrbett and all, I'm still popping in but with the building work about to start on the house, I'm more into the DIY board at the moment, as well as huge amounts of gardening projects, getting quotes for windows/doors/slates etc etc.

Now I'm more established locally I'm getting more clients and I've decided to study for another qualification. I also had the bright idea to organise a health and fitness day centred around the local village hall. (Now this isn't a typical village hall. It's big, modern and has won an award for being 'ECO.') Obviously I haven't got enough to do!!!

With the looming change of windows I'm going to need blinds and curtains, so I decided to splurge on a new sewing machine. I sold a brilliant 1970's Singer a couple of years back and have missed it ever since - they do come in really handy. So, I'm getting back into it by making myself a nice summer (!!) dress - well, trying, I don't seem to have the time at the moment!

We haven't deviated from either LC or IF, although we experiment with it as the body needs blips to 're-start' every now and again. These 'blips' do help. I never in a million years thought I would get past 68kg, but I am in the 64's now - don't want to loose any more.

I wasn't that light when I was teaching 8 classes a week, but then I never worried about what I was eating. It just goes to show you can exercise for England, but unless you eat right it just doesn't work.

Ah......the wisdom of age

BFN
murph

Mercy

joeblack066 wrote: »

Just like a quick bit of advice- have done 2 weeks of clean Imduction, getting my 12-15g carbs from foundation veg, having good fats and proteins. Drinking 2-2.5 ltrs water a day. Started at 13st 8, now 13st 6, so only lost 2lbs in 2 weeks. I was on WW before, but not getting very far. LC is the only thing that takes my hunger away! I am averaging 1500/1600 cals a day- is this a bit low? Would more = a better loss? TIA!

Hi Joe! :wave:

I don't think you should think about counting calories normally but maybe eat a little more for a week and see what happens. It may be a good idea to try a mild diuretic like dandelion tea once in the day, could get things moving.

Speaking of which, are things 'moving' for you? I would suggest including a good source of fibre for example flax bread. Not only does fibre do what you expect of it, it also feeds good bacteria in the gut. Flax is good for low carbers as it is mostly fibre and good fat. :j

Best (and cheapest) results are from grinding your own flax but I suggest you get some ready ground and try that first. (holland and barret do some) Once home, keep in fridge or freezer, for freshness.

On the recipe list (page 1 of this thread) there are a few flax recipes. Give the bread a try for a few days and see how you feel.

Hope it all starts going well for you! Do come here and ask all the questions you want. We're nice and helpful here, if a little slow at times :beer:

Much love
Mx

roseflowers

Thanks for sharing .

randm

randm wrote: »

just wondering what you all think about the calories on this diet. I know we are measuring carbs, but some of the fats especially are so high in calories , for example a 300ml pot of double cream has just under 1'500 calories for only 4.8 carbs.If you ate cream for a day for 20 carbs then you would have eaten 6'000 calories!!!!!!!!!!!!!!!
The atkins diet advises how much to limit your cheese intake to per day due to the high calorie content, but what about the butters and creams and coconut, etc. And there is no mention of the saturated fats that these contain and that are the ones that stick to the sides of your arteries.

It seems to me that whatever way of eating you are on, if you eat more calories than your body burns off each day your body is still going to store that excess energy and you will put weight on.
any thoughts?

I asked the above in the uk atkins forum and though that what came back was important.
the nutritionist replied: There is a limit on cream/oils etc and they should be used sparingly. So max for the day for cream is 30-45g and oils should be tbsp per serving. Yes, if you overeat any macronutrient your weight loss will stall or you may gain. So there are definite guidelines about portion control/eating till satisfied but not over full. Even protein has recommended guidelines and it's not advised to eat unlimited meat/fish or chicken.
As for Sat fats, as we recommend getting predominantly monounsaturated sources of fat you shouldn't go over on sat fat levels. However the actual process of burning fat for fuel means that saturated fat is the first in line to be burnt and when you take carbs out of the equation, sat fats don't have the same effect in the body. In other words, its the combination of sat fat + carbs (esp refined carbs) that are harmful. so what would be the recommended amount of fat to eat in a day in total for this diet to work, or to rephrase, what would be the top limit in grams that you should stay below?
(she didn't answer that but another lowcarber did with) - PhilT I eat up to about 100g a day of fat. aka 900 cals.
Ultimately the weight loss depends on a calorie deficit, as illustrated in the "Art and science" book and as stated by Dr Atkins in his 1972 book - you can't expect to eat all the food you can find and lose weight.
I asked the nutritionist- you state "However the actual process of burning fat for fuel means that saturated fat is the first in line to be burnt " - could you point me to the research to back this up, it sounds very interesting.
also, the atkins book states that "excess protein converts to glucose and can keep fat from becoming the primary fuel" . How do i know how much protein is too much?
(the other low carber)-PhilTabout 0.8 kg protein per kg weight is enough. I've seen research showing that much beyond 20g per meal can't be utilised as protein and the excess gets used as fuel.
http://europepmc.org/abstract/MED/3109464 is in rats but looks at oxidation rates of fatty acids.,
(the Nutritionist)If you stick to guidelines - 4-6oz protein with each meal then you'll be within recommended amounts.


this is getting me down a bit, working out the carbs was fine, but now knowing that too much protein and too much good fat is also a problem and has to be measured is a pain.And everyone has different opinions on amounts.
I say this because i have lost no weight at all after doing this diet for 2 months, and keeping my carbs under 40g. I didn't have weight to lose, but i would have thought that if the fat was going off my body then it would weigh less because of that.I was sent the info which was supposed to show that the sat fats burned off first but i can't see it in the reports.:(

Mercy

randm wrote: »

I asked the above in the uk atkins forum and though that what came back was important.
the nutritionist replied: There is a limit on cream/oils etc and they should be used sparingly. So max for the day for cream is 30-45g and oils should be tbsp per serving. Yes, if you overeat any macronutrient your weight loss will stall or you may gain. So there are definite guidelines about portion control/eating till satisfied but not over full. Even protein has recommended guidelines and it's not advised to eat unlimited meat/fish or chicken.
As for Sat fats, as we recommend getting predominantly monounsaturated sources of fat you shouldn't go over on sat fat levels. However the actual process of burning fat for fuel means that saturated fat is the first in line to be burnt and when you take carbs out of the equation, sat fats don't have the same effect in the body. In other words, its the combination of sat fat + carbs (esp refined carbs) that are harmful. so what would be the recommended amount of fat to eat in a day in total for this diet to work, or to rephrase, what would be the top limit in grams that you should stay below?
(she didn't answer that but another lowcarber did with) - PhilT I eat up to about 100g a day of fat. aka 900 cals.
Ultimately the weight loss depends on a calorie deficit, as illustrated in the "Art and science" book and as stated by Dr Atkins in his 1972 book - you can't expect to eat all the food you can find and lose weight.
I asked the nutritionist- you state "However the actual process of burning fat for fuel means that saturated fat is the first in line to be burnt " - could you point me to the research to back this up, it sounds very interesting.
also, the atkins book states that "excess protein converts to glucose and can keep fat from becoming the primary fuel" . How do i know how much protein is too much?
(the other low carber)-PhilTabout 0.8 kg protein per kg weight is enough. I've seen research showing that much beyond 20g per meal can't be utilised as protein and the excess gets used as fuel.
http://europepmc.org/abstract/MED/3109464 is in rats but looks at oxidation rates of fatty acids.,
(the Nutritionist)If you stick to guidelines - 4-6oz protein with each meal then you'll be within recommended amounts.


this is getting me down a bit, working out the carbs was fine, but now knowing that too much protein and too much good fat is also a problem and has to be measured is a pain.And everyone has different opinions on amounts.
I say this because i have lost no weight at all after doing this diet for 2 months, and keeping my carbs under 40g. I didn't have weight to lose, but i would have thought that if the fat was going off my body then it would weigh less because of that.I was sent the info which was supposed to show that the sat fats burned off first but i can't see it in the reports.:(

I don't know really about calories and the way different food types are allocated calories, etc. I imagine if you stuff yourself on any diet you can not lose weight.

You have no weight to lose. Have you been measuring your size over your whole body? Does anything feel different?

I found that all LC when I reduced my calories - quite naturally and comfortably - to 1300 ave a day, I put weight on and hovvered at 2lbs above what I'd been to weight at start. Did that for 2 weeks. Added a little more ~ 1600 cals and I kept to start weight and dipping under by 2lb or so.

I don't think that anyone who claims to know about these things can speak for us all.

You must try things and see what works. It may be that if you do not need to lose weight, and your weight is remaining steady, that you are in a good place.

Try measuring other things. Heartrate after exercise, recovery time, cholesterol, blood sugars - or maybe - stop fretting? Join a yoga group, go rambling etc. Your diet - if it suits you - may be something to cross off the list of 'things to do'.

Also, if you are exercising, maybe you weight is static cos fat is being turned into nice muscles?

Big love hunnibun :beer:

MXXXX

randm

mercy-i have been the same weight for years! vegetarian, had slightly high cholesterol so completely cut out cheese (i had been eating half fat)and went on to reduced fat spread, skimmed milk,and checked the saturated fat in everything and cut out all the biscs etc and made my own, have stayed on a low fat, low sugar diet, (eating a lot of carbs probably) but wholemeal flour and pasta,oats, brown rice, though did have mash and oven chips! I just noticed that i had been getting a 'tummy' lately and looking like i was pregnant when sitting down, I also wanted to eat more! My husband suggested sit ups, but i know that only tones the muscle underneath and doesn't shift the fat, so when i read that by cutting carbs the fat would start to get burnt off i knew this was the way to go.
But replacing the wholemeal flour with soya flour and almond flour which have more calories and fat, and bringing cheese back in must have really added on the calories, and where are they all going?
I do go for energetic walks 3 times a week and work on my vegetable patch,and mow the grass etc but this is normal so i am not making any more muscle!!!!!
I tried to get some of thse ketostick things but the chemist said they would have to order them in. I will try a large boots store to see if they have them because if they work for me it will be good to know that i am burning fat even though i can't see it.

thanks for the love:)

~Chameleon~

Calories are not all equal, hence why you should ignore them. Instead, focus on eating a healthy, balanced diet. This includes full-fat dairy products as they're far more healthy than most alternatives. Low-fat food products are predominantly higher in sugar. This may explain your "tummy fat" as a diet high in sugar (including hidden sugars) can cause metabolic syndrome and diabetes type 2, both of which will cause an increase of fat deposits, both visceral (around internal organs) and adipose (under the skin) in the midriff area.

How is your sleep pattern? As lack of sleep and stress causes a raised level of cortisol which will also contribute to fat gain, particularly around the tummy.

Mercy

randm wrote: »

I tried to get some of thse ketostick things but the chemist said they would have to order them in. I will try a large boots store to see if they have them because if they work for me it will be good to know that i am burning fat even though i can't see it.

thanks for the love:)

Love is always here for you! :j

As are ketostix

http://www.amazon.co.uk/dp/B000V3IV3O/?!!!!!googhydr-21&hvadid=7440980329&hvpos=1t1&hvexid=668809&hvnetw=g&hvrand=1054275969120169507&hvpone=&hvptwo=&hvqmt=e&hvdev=c&ref=pd_sl_1hukzar38h_e

Try em out but do read chameleon's comment as it contains good stuff too.

More love! :beer:

Mxxx