I eat carbs at every meal. Be it a sweet potato, oatmeal, brown rice. As long as it's a small portion I'm good. I love carbs, but I also workout 6 days a week, with hardcore training. Doesn't matter, you still need the carbs for the energy!
Body Fat %: 20.0
Fitness Minutes: (675)
6/18/14 9:21 A
I guess that for me, starting from a high lean-protein 'base' (like the Dukan) is a preference that probably is not too far from what I would normally eat (I have always eaten a lot of fish and eggs, especially). The worst 'diet' I ever went on (probably the furthest from my natural eating preferences) was one of the food delivery ones (I won't say which) - nothing wrong with the food as food - it wasn't horrible food, but I felt empty and starving having toast for breakfast, for example, and bloated after the low-cal dinners (especially the pastas). That was several years ago, now, before I lost the initial weight. I remember I actually stopped after 5 days and decided I would rather be overweight forever than eat like that. I guess it just shows how different everyone is (and why losing weight can get so over-complicated when you try to follow someone else's 'program').
Fitness Minutes: (2,155)
6/18/14 8:23 A
I eat rather high-carb actually but I'm going to chime in because of a recent experience that may be relevant, based on what you said.
I lost all my weight, as mentioned, eating rather high carb by the standards of this board, including white rice and other "no-no's". I was able to make it work and stay comfortable while losing weight, and also maintained for over a year without any significant issues. (I also did not track, managing it through careful portion controls and -- especially since maintenance -- close attention to the scale. I am however rather an exception in this regard.) I fully believe that I succeeded so easily because I had no stress in the way I was eating: except for junk food and a few minor portion "rules", I was eating almost the exact same things in the exact same amounts after losing weight that I was before I lost weight. *During* losing weight was the same thing again except in less volume. All of my nutritional tweaks -- again, not counting the junk food -- were relatively minor.
Now go back a couple of months ago. I suffered a bad reaction to a stomach bug that left me with a form of IBS for an extended period. In an effort to get that under control I tried a low-FODMAP diet, cutting out almost all grains, all beans and lentils, many nuts, fruits and vegetables; and adding in a volume of meat and eggs I was not accustomed to. I was left with a way of eating that was wholly alien to what I was used to, and by far not my preference. It worked, sort of, or maybe the issue was going to resolve anyway given time, but the point is that I was emotionally miserable with it, constantly tempted to cheat, and half-desperate at times with the fact that seemingly nothing in the whole house -- or the whole anywhere -- was OK for me to eat. It drove me crazy, and I hated it. Maybe it would have been a bit more tolerable if I could have been sure it was helping, or if I had known it was going to be permanent (so adapt or suffer uselessly), but neither of those was the case, so I just flailed. Thank god I'm able to eat mostly normally again. Anyway.
That last paragraph up there? That's basically what a lot of people do when they try to "diet". (And this applies to any kind of "diet", not just low-carb, despite that that's the current trend.) They set themselves up with a lifestyle that doesn't agree with them, which they can never be sure they really need or that they will want to keep up forever, and which constantly tempts them to "cheat" -- all because of some vague idea that that's how it's done. It's not. For most people, and with certain obvious exceptions such as junk food, "how much" you eat -- and how much you lose -- is almost completely divorced from "what" you eat. You don't need to change everything at the same time, just to lose weight. Make the changes that attract you, the ones you're going to keep up even once you've started maintaining, or dont' make those changes at all, because if you do you're just setting yourself up for misery and failure.
I also am not a big fan of calorie counting so that's why eating a diet that puts the focus on eating whole vegetable and fruit carbs while limiting refined starchy carbs (breads, cereals and sugar) really works for me. I don't have to count calories, I eat when I'm hungry and stop when I'm full. It doesn't mean I never eat breads, cereals and sugars, I just don't eat them everyday. And I love sweet and white potatoes and do eat them everyday.
Like I said before I am lower carb than SP recommends but not super low carb. I eat high quality protein at around 15-20% of daily calories, so it's definitely not a high protein diet. I eat more fats to make up the calorie difference. All those veggies taste better with some healthy fat on them anyway :)
I really think if people just worked on eliminating packaged processed foods than they would be at least 80% of the way to optimal health.
All the best, April
Edited by: JUSTEATREALFOOD at: 6/18/2014 (09:28)
JERF - Just Eat Real Food
I'm a Certified Personal Trainer.
I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!
5'4" Goal weight 125lbs 36 years old 2 kids
Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.
Perfection is not attainable, but if we chase perfection we can catch excellence.
- Vince Lombardi
176 Maintenance Weeks
Fitness Minutes: (675)
6/18/14 6:39 A
Thanks for the replies... I guess for me the initial high-protein phase worked because it stopped me eating refined sugar, when I look at it closely. It also didn't require any calorie counting (which I find horrible - I just can't live like that... too many past diets, too many bad teenage years with body-image problems, like so many others - I just can't go the extreme calorie-counting route). To be honest, I think that I could go the rest of my life without eating some carbs... potatoes, pasta, rice, white flour products, for instance, but not others (and I realised this very quickly - living without oats, whole grain bread and all the fruits was simply never going to happen, and it's true there is no point continuing with a diet that you know isn't going to be a long-term option). It is a question I'm very interested in, obviously, and it's interesting to hear how other people manage... Thanks again.
I read that the recommended breakdown for an endomorph whose goal is to lose body fat is 35% protein, 25% carbs, and 40% fat. I have been trying this 3 days now with a caloric allowance of 1550 calories per day.
I also read that high protein diets cn lead to kidney problems and leach calcium from our bones. I will revert back to more carbs and less protein after 7 days, but it was a great jumpstart for getting back on track.
An analysis of 15 weight loss diets was just reviewed and found that weight loss is all about the "calorie deficit" ---it is not about some magical amount of carbs, or fat or protein. Any of these approaches can work because your calorie intake is low. And the weight loss result of all these different plans is also about the same.
Bottom Line: What approach can you live with, and enjoy the eating plan for the rest of your life? That is the plan you should incorporate. For example: There is no benefit to starting with a 20 gram carb diet; if you know that in the long run you are going to want a diet that includes 100 grams of carb daily so you can include milk, yogurt, fruits, beans, whole grain pasta, etc
So what type of weight loss eating plan do you see yourself using for years to come. That is probably where you should also begin. You mentioned that you adapted the Dukan Diet. Would you say your adaption to this diet is something you can put into action for years to come?
Becky Your SP Registered Dietitian Nutritionist
Fitness Minutes: (52,500)
6/17/14 9:08 P
I've been doing a mostly-Primal thing... striving for "lower" carbs (under 150, ideally under 100 net).
It is the only plan I've ever discovered that didn't leave me ravenous at all times, and it seems to be changing my body (even if I can't drop an ounce of weight because I'm so close to goal and building muscle...)
In fact, tonight I'm sitting quite a bit low for my estimated range today but ate lunch at 3:30 and am still not hungry for dinner (it's 9:30 here). It was a fabulous grass-fed beef red sauce over sweet potato "noodles," from Mark Sisson.
I pretty much follow Atkins, but a strict version of it. Just meat, eggs, and veggies mostly, with fruit, or nuts occasionally.
The diet you follow doesn't really matter. As far as carb control goes, if you go lower, you lose faster, and if you go higher, weight loss slows. So whether you are consuming 120 g, or 20 g, as you near goal, you either increase calories, or carbs to slow weight loss.
I choose to up calories to slow down, and keep carbs below 50 grams, but I could keep calories the same, and go to 60 grams, and higher, until weight loss stops. I know calories are supposed to be what controls weight loss, but they aren't. I can eat 2500 calories with 30 grams of carbs, but only about 1800 if I eat 80 grams a day. That is a 700 calorie advantage, but also something you need to take into account with low carb. You either have to eat those extra calories, or increase carbs to make you weight loss slow.
So instead of quitting the diet you are on, adjust it. Add 100 calories, or 10 grams of carbs, and see how weight loss is affected. The type of diet is irrelevant, since you are losing weight on your plan. What you need now, is to slide into a Maintenance phase. where you neither gain, nor lose. This takes knowledge of what foods you should eat ( check ), how many calories, or carbs you can consume to maintain. If you want to eat more carbs, up carbs 10 g a week, until weight loss stops, and that is your goal carb limit. You can then cut 10-20 grams, and drop down to your goal weight, and then resume you maintenance carbs. That should be your diet for the rest of your life.
If you are happy at say, 120 grams a day, and eating 1600 calories, go up to 1700, then 1800, and maybe at 1950, you stop losing. Cut back down to 1600 till you hit goal weight, and then resume eating 1950, since that is the level you maintain at. That would also be the diet you eat for the rest of your life.
By controlling these two variables, as well as exercise, you can maintain a weight, or gain/ lose any amount of weight you desire. Drop calories/ carbs to lose, and raise them to gain. Simply put, you now have control. Don't throw it away by quitting your diet. Just adapt the diet to help you maintain.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
current weight: 179.6
Fitness Minutes: (5,730)
1,925 6/17/14 9:10 A
When I first started I looked at a lot of plans, I did a lot of reading. I think I spent a few days researching them all.
I found one that sounded really good - tried it - adapted it to me...and it worked. The one I chose is called Slow Carb. You can look it up - his name is Tim Ferrris - but again, my plan is a variant of his. What it boils down to is eating Low GI foods, Low Glycemic foods.
This plan (or mine I should say) has no phases, to induction etc - it's actually pretty mellow. The way I like it
It should be said, however, that after a few weeks - eating that way naturally led me to realize that I was eating whole foods - eating that way naturally led to the elimination of junk foods, processed foods, etc.
Anyway - if you choose a plan, but tweak it to make it work for you, I think that's fantastic. We are not robots, or identical copies of the author, or clones. We are all individuals, with different tastes and needs.
In the end, the only thing that matters is if it works for that person, and leads to losing weight in healthy manner
The best exercise in the world is to bend down and help someone up.
With over 15 million members there are many who practice this sort of diet, for a variety of reasons, and with varying results.
I don't practice it myself. I find I NEED the carbs. Anything less than 50-55% and I don't do well. I eat TONS of fruit/veges. Apart from the fact I need them for a very high fibre diet, I find that I have an absolute craving for them and always have had. I was upset that the only way I could reduce calories in a healthy way was to actually reduce them. Even then, it is normal for me to eat at least 10 serves per day and at times much more.
Remember, that altho' fruit has sugar, it also has a lot of fibre, Vitamin C and other essential nutrients.
I am sure that there will be a few low-carb practitioners who will jump on board here :-)
Hi SlimmerKiwi, thanks for the quick reply. To answer your question, I never really did the whole low-carb diet, because I adapted it to include fruit and grains like sugar-free muesli and bread after 5 days the first time, (and have done so after 3 days this time), because I found that it completely killed my appetite, which I didn't think was a good thing, and I desperately wanted to eat some fruit and grains (so did!).
What I liked about the 'attack' phase of the Dukan diet though (3-5 days of only lean protein) was that it seemed to completely kill sugar cravings, and I found that that remained even after I started eating fruit and some bread, muesli etc. I also still used the Dukan list of 'allowed' lean proteins, and didn't eat any of the 'forbidden' foods other than the ones I've already mentioned, so it was sort of 'half' the Dukan diet, if that makes sense...
I think I found having a list of foods (which aren't unhealthy in themselves) easier to handle than always checking labels and worrying about hidden calories... but then again I don't think that the diet would have worked long term (and I did keep most of the weight I lost off), if I hadn't added the fruit etc. I just don't know anyone else who has done it this way! Perhaps not on this site?
Thanks again for the reply
Fitness Minutes: (32,621)
21,422 6/17/14 6:51 A
My question to you is why did you stop the low carb in the first place?
Often a person uses a particular method to reach their goals, but they are unable to sustain that method for the long haul. If you fall into this group, then you will be better to use methods other than low carb.
What works is calories in versus calories out. You need to eat less than you use. If processed carbs are the problem, then replacing them with things like nuts, fruit, veges, hard boiled eggs, etc. might just do wonders .... not only for reaching your goal, but for sustaining it in the long term.
Ensure that you get exercise in, too, and also make sure that it is something that you enjoy, because if you don't, you will fall off the exercise wagon, too!
Hi, I'm new on this message board and was wondering if there are others who have adapted diets like Atkins, Dukan etc. and successfully lost weight? I'm on here because I've done an adapted version of the Dukan diet before (I decided to stop 5-7 kilos short of my goal weight and see if I could maintain it, then put on 4kg over 18 months, so am now doing it again to see if I can get to my original goal weight!), where I did the 'attack' phase, but then ate things that weren't on the list of 'permitted foods', such as fruit and grainy bread. I think that the first time I did this it was successful, as I only gained back a little bit of the weight I lost, but I was wondering how others have fared, doing this? Do you mix and match things that different diets say to fit your body and lifestyle, or am I an anomaly, here?!? I'm not interested in going on a 'Dukan' forum, for example, because I'm not really doing the Dukan diet. Sorry for the long post.
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