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BROWNSHUGA30 SparkPoints: (2,634)
Fitness Minutes: (1,033)
Posts: 10
7/12/13 11:00 A

How many carbs should you eat when doing a low carb diet?

OZWALDO Posts: 4
6/15/13 8:42 A

How long have you been on the low carb program? Did you use ketone sticks to see if you were burning fat? Do you drink any alcoholic beverages as part of your total daily carb count? Did you start out with a low amount of carbs for the first two weeks, ie. 20 per day? Sorry for all the questions, but this is my first time on a low carb program.

MRSKUBY Posts: 338
4/23/13 10:02 A

Here's the thing about exercise on a low carb diet. If you eat low enough carbs to achieve ketosis, which means that your body's metabolic function changes from carb burning to fat burning, then you can def workout with high intensity. If you are doing low carbs but not low enough to achieve that shift in fuel sources, then you will need to add some carbs to fuel your workout.

If you are just beginning a low carb/ketosis diet then you should wait a couple of weeks to allow your body to make the transition completely. While the transition is happening you are likely to feel the symptoms listed below (light-headed, foggy, weak, etc.) but once you are "keto-adapted" then you will feel great and the fat from your body and your diet can fuel all of your workouts.

BARBANNA SparkPoints: (108,384)
Fitness Minutes: (85,068)
Posts: 3,415
4/10/13 3:21 P

Yes you can exercise, I do it every day and eat as little as I can of high carbs. I do eat fruits and vegetables which has carbs but no rice, potatoes, breads, etc. I feel great!

NOBLEEQUESTRIAN SparkPoints: (5,640)
Fitness Minutes: (10,988)
Posts: 247
4/10/13 3:12 P

My advice: Don't use a low carb diet if you want to exercise daily.

Carbs are not 'bad' for you and are essential if you want to exercise regularly.

SBURDEN Posts: 10,165
4/10/13 11:12 A

I follow reccommended carb numbers from spark people based on how many calories I burn each week and my age, height and weight goals. I have found that when I am extremely below my reccommended carbs, my work outs are harder and I have very little energy. When I up my carbs closer to what is reccommended, I feel better and lose more weight. It's all about balance.

4/10/13 10:18 A

I am following a low carb diet and I exercise quite a bit. I do Pilates, Zumba, and I recently started C25K training. I stick to between 20 and 30 grams of carb per day. I have lost 30 pounds since January, and I feel great and full of energy. Everyone is different however, and if you are feeling dizzy and loopy, that is something to get checked out. My body doesn't seem to like the carbs -- I know the few times I have fallen off the wagon, I have stomach upset, etc. Low carb is right for me and my body thrives on it, but I don't presume to think that it is right for all.

JENNILACEY SparkPoints: (81,623)
Fitness Minutes: (86,171)
Posts: 2,489
4/10/13 8:05 A

In my own experience, I tried moderate carb cycling... 3 days low carbs at 30% and 1 day high carbs at 50%. It was the most horrible two weeks of my life. I ate the *right* carbs, still had high fibre, potassium, magnesium and my workouts still suffered horribly. I walked around with heavy, tired legs for 3 weeks. It took an extra 2 weeks of returning to my moderate carb diet (45% carbs) to regain my strength.

Choosing the *right* carbs is what works for me and limiting sugars and refined grains (having in moderation). Low carbs definitely affected me physically and my workouts suffered greatly. I'd rather have a moderate and *balanced* approach to health, fitness and diet.

ZOEWEI Posts: 379
4/9/13 4:33 P

Exactly GORDOMOOSE! That said I try to keep my carbs down, keeping in mind I use whole grains, unprocessed types and fruit has carbs that are very healthy. You really need a certain amount for your brain check with the Spark dietitian and see what they say. Good luck!


4/9/13 2:45 P

" Is it possible to exercise too much on a low carb diet?"

It depends. How many grams of carbs do you have per day? And how many total calories do you average per day?
What kind of exercises were you thinking of doing, and for how long?

SIMPLELIFE2 Posts: 707
4/9/13 1:43 P

Is your goal to lose weight or to be healthy? Losing 60 pounds in five months is quite a bit. Are you heavier now than before? If you gained all this weight back -- even with pregnancy, that's too much -- so I would question the effectiveness of this diet and your ability to make lasting change with it.

Exercise -- both cardio and strength training -- has so many overall health benefits that extend far beyond weight loss. Why would you not want to exercise?

Quality of carbs matters. Cut the junk and keep good carbs in adequate amounts to maintain your energy levels so you have enough to take care of your family and yourself.

HOTMESS8 Posts: 25
4/9/13 1:05 P

JAMIECASSELL - I too am very sensitive to carbs - if I could cut them out I know that I could lose a lot of weight really fast too. The problem I had with it was being able to function on that low amount of carbs - I was tired and dizzy and couldn't think clearly sometimes. I've lost quite a bit of weight just cutting out refined carbs. :-) Good luck to you!!

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
4/8/13 7:53 P

JAMIECASSELL - If you were monitored weekly by a doctor, then you need to be again; there would have been a reason. Severely restricted diets are medically monitored for a reason. ;) For your safety, I'd consult a medical professional before continuing.

JAMIECASSELL SparkPoints: (4,220)
Fitness Minutes: (870)
Posts: 47
4/8/13 7:07 P

I actually got pregnant and gained the majority of it back. I was not uncomfortable with this diet. Structure is key for me and I do think this is the kind of diet I could personally continue. In my experience, with any diet, my body just doesn't process carbs well. But with my kiddo running around and wanting me to do more with her, I'm finding that I need to get into shape. I feel better exercising, I just need to find a happy medium. I think I need to up my carbs gradually with exercise. When I was on this diet before, I had my doctor monitoring my progress weekly.

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
4/8/13 5:43 P


Carbs have gotten a lot of bad rap over the past several years, but for those who exercise they are essential in fueling your workouts, especially if you tend to do some high intensity workouts which will expend a higher percentage of glycogen (or stored carbs in the muscles and liver). Veggies, fruit and whole grains all constitute carbs--so we're not talking Cheetos, Oreos and Coke.

Remember the goal in life is to make healthy living a lifestyle--one you can see yourself remaining on for the rest of your life--while it may take longer to lose the weight--when you do lose the weight you won't have to worry about doing so again, because you have made this a way of living.

Be well!

Coach Nancy

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
4/8/13 5:20 P

If you are on a Very Low Carb diet, the exercise may be contraindicated, because you do need a minimum amount of carbs to support your exercise and daily bodily function.

However, you won't "lose more" by adding exercise, because your weight loss goals are the same regardless of your calorie and exercise intake. Whether I work out and burn 3500 calories a week or 500 calories a week through exercise, I should still be aiming for the same, 1 lb per week loss goal. That means the more I exercise, the more I eat.

HOTMESS8 Posts: 25
4/8/13 5:07 P

You shouldn't work out on a low carb diet. My personal trainer put me on a carb cycle diet once where I was eating an extremely low amount of carbs, and then instructed me to exercise 2 hours a day. The result was that I felt dizzy and loopy ( which she referred to as catabolic) which can be very dangerous. The truth is that you need some level of carbs for energy and if this low carb "diet" you speak of isn't something you think you could maintain for life then I'd say ditch it. Complex carbs are great for you...just cut out refined and processed carbs and you'll be good. And I would be cautious of any diet where you lost that much that guess is that you didn't keep the weight off? It sounds unhealthy to me. :-(

JAMIECASSELL SparkPoints: (4,220)
Fitness Minutes: (870)
Posts: 47
4/8/13 4:59 P

I have had mixed advise about this. Is it possible to exercise too much on a low carb diet? I have also been told that you shouldn't exercise on a low carb diet. I did this once before and lost 60lbs in 5 months with no exercise but I always wondered if I could have lost more. Does anyone know for sure?

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