Low carb isn't the only solution to be sure and honestly I don't focus on anything other than eating as many nutrient dense foods as I can. Unfortunately I can't eat most grains because they cause me physical discomfort. So I've come to low carb not because I'm actively trying to eat a low carb diet, that's just how it works out when you don't eat bread and sugar. Yes it does work well for me but we are all individuals and we have to find what works for each of us.
"Unfortunately, the leading exercise physiology textbook also claims a "low-carbohydrate diet sets the stage for a significant loss of lean tissue as the body recruits amino acids from muscle to maintain blood glucose via gluconeogenesis" textbooks are the primary source of my information. Thanks for the journal link. I'll have to look into it more. That said, I'm glad you found a diet that works for you, but I don't think that it is the only solution.
I agree with eating real food, but I do incorporate some whole grains. I've tried eliminating them, but it did not work for me and I did give it a fair shot. Our bodies are uniquely designed and programmed. I think you have to experiment to find what works and is sustainable for an individual. Just like religion, there are many paths.
Especially diabetics. I used to take a morning fast acting pill for my diabetes.
I would add more fat to the diet. If carbs are low enough, you will be burning fat, so you need more for energy. After 4-5 days you should stop being sluggish like we are on high carb, and actually have double the energy.
If sugary foods cause fatigue, then fruit would be a cause. I would suggest you eat berries if you need to eat fruit, not apples or oranges to start. Better to have no fruit at the start till you are no longer experiencing any cravings, then add berries, and then try apples, then oranges, and see if they kick you out of ketosis.
Every person I know who has done Atkins correctly actually eats more calories, and loses weight steadily, instead of wondering if the scale will show a loss or a gain.
Either do low carb correctly, or just eat a balanced meal. Worry about net carbs first, and within 2 weeks, you will settle into a calorie range that works for you. On a high fat, low carb diet, you won't overeat, unless you have some of the unapproved foods.
Many people can't stick to the diet, and if you don't like meat/fowl/fish, eggs, butter/oil, and low glycemic vegetables, then you probably won't stick to it. Something like cottage cheese is not on the approved Induction list, same with fruit. You can try a other so called " low carb " plans, but most don't go low enough in carbs to get you into ketosis. What you end up with is cravings, a little water weight loss, and being tired. It is the perfect way to sabotage low carb. Make a useless plan, and also call it low carb. People fail, and say low carb doesn't work.
Go read Dr. Atkins New Diet Revolution, and follow it for 2 weeks to the letter. Try for higher fat in the form of oils/butter, and stay below 20 net carbs ( carbs - fiber ), and eat nothing if it is not listed on the acceptable foods list. Don't eat low fat. Eat if hungry. Then make a decision whether low carb is for you. Most people lose 5-10 lbs in those 2 weeks, and feel incredible at the end. If it doesn't work for you, then all you lost was 2 weeks.
You need to eat more!! The types of foods you are eating are great, you just need to eat more of them! Like the others have said, that diet is not only a starvation diet, in the end it will leave you more prone to weight GAIN!
The body will cannibalize muscle tissue when CALORIES ARE LOW, not just when carbs are low because muscle burns more energy than fat. The body will get rid of that energy consuming muscle because it is preserving itself, leaving you with a lower BMR than before.
Keeping calories low is the exact opposite of what you should be doing. You should be working to gain more muscle through heavy strength training because with more muscle you raise your BMR, which causes you to use more energy all the time. In order to build muscle you have to properly fuel the body, as I said before it's not what you are eating that is the problem, your food quality is awesome, it's your food quantity that's the problem.
Also low carb is not the problem. On a low carb diet the body runs off fat all the time, the body converts fat into energy through gluconeogenesis. The body does this for everyone, not just low carbers, while they sleep, regulating their blood sugar. In fact some people's bodies do this so well they actually wake with higher blood sugars than when they went to sleep!
You might see quick results with this at first, but it's not healthy and not sustainable. An adequate diet and quality exercise program should make you feel good and full of energy. The fact that your plan doesn't means it definitely needs some tweaking.
Your diet puts you in starvation mode. Even if you do want to stick with low-carb, you need to up your calories. It is not sufficient to meet the needs of a sedentary person, much less one with an active exercise program.
You can't outsmart your body. It's goal is preservation. When you eat too few calories, it lowers your metabolism to prevent starvation. Also, without carbs, your body often turns to cannibalizing muscle for energy. You don't really tap into fat until you move into your third system for energy synthesis, which happens during endurance activities, like long runs.
I'm afraid if you don't change, you will end up regaining your weight lost and perhaps more. You are slowing your metabolism and will have less muscle, which even burns calories at rest. Please listen to the advice on this thread and to how your body responds to your changes.
Fitness Minutes: (33,526)
22,037 7/7/13 9:13 P
What you have listed would barely do me HALF a day, and with no-where-near as much exercise. It is no wonder you are feeling really tired.
Fitness Minutes: (14,252)
9,666 7/7/13 8:35 P
I agree with Becky; the menu you've listed here is VERY low, and doesn't contain enough to keep an average person going! I also have to comment on your exercise routine.
"Workout - 20 min. on elliptical, free weights, crunches (100 min.), extra "toning", back to elliptical another 10 or 15 min."
This program seems very inadequate at the moment; for starters, there's little quality strength training. Splitting your cardio and sandwiching your strength training means that you aren't getting strength training. I don't know what you mean by "toning", but do you mean doing the high weights/low reps thing?
There's also no need for you to be doing 100 crunches. May I ask why you're doing this? If you can do that many, it's not doing anything for your strength at all, and if you're doing it to target fat on your stomach, it won't work. You can't spot-reduce. There are better core-strengthening exercises (such as planks) that will get more bank for your time buck.
I strongly suggest you post over in fitness to get some of our experts and fellow strength-training nuts to help you tweak your program so it's more effective.
Here is a sample diet/exercise for the average day...
B - Drink 32 oz. ice water w/lemon. Grab a hard boiled egg or cottage cheese and some berries.
L - (While on my 2nd 32-oz water) Romaine lettuce, chicken breast strips, oil/vinegar, some shredded 2% cheddar cheese.
Snack - few almonds, small nectarine
Workout - 20 min. on elliptical, free weights, crunches (100 min.), extra "toning", back to elliptical another 10 or 15 min. (Please keep in mind I only started back exercising June 7th, but was always able to do daily 5K's on the treadmill 6 months ago.) I am working on my 3rd 32-oz bottle now.
D - Can of tuna, chopped celery, 1 egg, canola mayo & Dijon mustard all mixed into my favorite "tuna salad supreme". I eat this with veggie sticks.
Edited by: JAZZERSMOM at: 7/7/2013 (19:09)
Fitness Minutes: (5,730)
2,253 7/7/13 10:59 A
I'd have to see your daily menu and exercise routine to comment.
Can you be more specific with your numbers? How many calories are you taking in on most days? What is your average carb intake on most days? If you make your nutrition tracker public, we maybe able to give more helpful tips. Let me know if you need the steps to do this.
I would suggest that you eat within your SP calorie range and at least to your minimum carb range...using fruits, veggies, milk, yogurt, and a few whole grains (brown rice, whole wheat pasta, oatmeal, etc)
If this continues, do see your doctor.
Becky SP Registered Dietitian Nutritionist
Fitness Minutes: (75,771)
2,489 7/7/13 7:38 A
Honestly... I cut carbs from 40-45% to 30% of my daily intake and it destroyed me. I ate healthy carbs to begin with and during the decrease but during the decrease I cut back mostly on starchy carbs and fruits and focused on fibrous veggies. I could barely complete a work out. I was fit already when I did it and it got so bad I couldn't even get off the couch. Just lifting myself was a chore. I had dead, heavy legs particularly in the evening. It took 2-3 weeks of returning to my regular diet to recover.
I like to classify foods with letter grades A,B,C,D and F. If you're getting mostly A and B's in your diet, it's ok to have a few C's and on special occasions D's and F's. There really is nothing wrong with some starchy carbs in your diet unless you have a medical concern. Just try to get more fibrous (A) over starchy (B). Calories are fattening, not carbs. Unless you find eating more carbs causes you to overeat. As long as most of your carbs are coming from fibrous sources and you limit your added sugars/refined carbs, this shouldn't be a problem for most people.
I lost 58 lbs in 7-8 months and I still included sweet potatoes, oatmeal and whole grain bread in my diet (not much of a pasta person but I did have it on occasion). Every other weekend I had a nice big helping of dessert (usually cakes/pies) at my in laws.
There are some people who thrive on low carb diets and there are some people who thrive on higher carb diets. The most important thing is that you listen to your body and find what macronutrient breakdown *you* do best on. Everyone is different and finding the right foods for you is a trial and error process. Just keep experimenting until you find the right diet/macronutrient breakdown you thrive on.
Edited by: JENNILACEY at: 7/7/2013 (10:43)
Fitness Minutes: (0)
1,307 7/7/13 7:12 A
How long have you been following this diet? Are you eating enough calories because that could also be impacting how you feel? What about healthy fats? You stated that this type of diet is treating you well but you are so tired and can't accomplish what you need to so in my opinion it is not treating you well. It is important not to just focus on weight but also how healthy you feel. You can still have weight loss even when you eat complex carbs and overall it may give you more energy. Why not add in some whole grains such as oats and rice and see how you feel
Fitness Minutes: (33,526)
22,037 7/7/13 3:32 A
I went to have a peek at your nutrition tracker, but it isn't on show, which is a pity because they can be really helpful to find the problem. However, that having been said, there could be a few things going on.
It may be that you have cut too many calories for what you do!
It may be that you have severely restricted carbs. You may eat fruit and veges, but still under-eat with the carbs!
You may not be eating enough protein.
If you can share a little more about what you do and how much, you will get better feed-back.
I hope that the tiredness abates. If it doesn't, then it would be worth making an appointment with your Dr to see if there is something else going on. Things like hypothyroidism, low iron (even tho' you may not be menstruating, it is still common to have this), low Vitamin B12 - the list goes on!
To help feel more energized....Eat an apple or an orange for energy....they fight fatigue. Sugar also causes fatigue..say goodbye to sugary foods....
Vitamin C has a molecule that helps you body burn fat....the Vitamin C helps with energy. If you don't drink enough water your cells will be forced to borrow water from your blood steam...then you suffer from cumulative dehydration and fatigue. In other words when your blood volume decreases less oxygen goes to muscles and organs which will make any one feel worn down.
Also eat some Oatmeal, the old fashioned type provides energy because of the B vitamins. Eat foods that have B vitamins Eggs and blueberries, strawberries and avocados are energy boosters too....also maybe try chia seeds and flax seeds and make sure your getting 3 ounces of protein at every meal especially if you exercise or are very active.
If the tiredness continues you could below in vitamin B complex or a certain B vitamins which blood tests can check..... Consult your medical professional for guidance.
Hi all! So I've been trying to cut the starchy carbs - I still eat fruits & veggies, though. At the same time I am also upping the exercise, pushing myself as far as I can go. That was all fine - AT FIRST!! Now I just feel tired so much. It makes me slack on my workouts. My housework needs caught up on. I'm just tired!!!
I'm a 44-yr-old female. No periods anymore since ablation about 4 years ago. So I think my iron is fine. I'm only cutting starchy carbs - I still eat plenty of fruits & veggies, so I get sugar from those, ruling out hypoglycemia.
Any ideas? Could this be from a lack of grains? Otherwise, low-carb has been treating me pretty good. Down a jeans size & losing inches!!!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.