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SIERRAQ Posts: 6
2/6/13 3:02 P

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My endo has me eating from 130-150 g per day. I am usually pretty good about it once I found foods that I like (that is similar low carb versions of foods I used to eat)

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KACEYSW's Photo KACEYSW Posts: 2,518
2/5/13 12:34 A

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Welcome and thanks for that info, Crafty. I also supplement with Bs and calcium and zinc. It does help make a difference for me.

Edited by: KACEYSW at: 2/5/2013 (00:35)
Refuse to be beaten by inanimate objects, inflexible minds, and incompetent practices.


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CRAFTYRAILCHICK SparkPoints: (6)
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1/31/13 4:18 A

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Hi there... I'm new to the group and saw your post and wanted to share my knowledge. Metformin depletes the b vitamins... more specifically b12. I take 1000mg in the morning, 1000mg at night plus what is in my Kirkland b-100 complex (b complex) midday and I take a sublingal b complex on days I think I need a boost(I work a physical job). Calcium is also targeted by metformin. If you do a search for "PCOS vitamins" or something to that effect, calcium, D, all B's, fish oil, magnesium, cinnamon and various others pop up. I feel like a total pill popper now, but I'm starting to feel good. I can't remember the last time I could say that, if ever.

I used to sleep for 12 hours+ and still be tired. I would yawn all day, every day. When the dogs would wake me up to let them out, it was like I was sleep walking. Almost in a trance. When I started to bombard my system with b12 I finally woke up feeling like I could actually function. Not like I wanted to sleep more.

If you have a Costco membership, get your vitamins there... they are so much cheaper! Some are on sale now. I still need to pick up chromium, and their "cinsulin" claims to be better than regular cinnamon. Hope this helps.

ATTACKFATCAT's Photo ATTACKFATCAT Posts: 229
1/29/13 5:48 P

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My current settings are 191-235, though I try to stay in the lower range (around 200-210). I use the Spark*D Diabetes Management Program. If you go to the "Settings" section of your Nutrition Tracker (should be to the right of the words "Nutrition Tracker" on your page: www.sparkpeople.com/resource/conditi
on
-settings.asp


You have the option of setting your nutrition tracker stats based on different diabetes types. I currently have mine set to "Pre-diabetes" since insulin resistance is basically the next step down from that.

I started out doing that and aiming for 40-50% carbs a day. I managed to lose about 50 pounds that way and definitely felt better concerning fatigue. I'm dealing with fatigue now, so I may have to tweak it again, but I am also exercising more as well.

I would recommend starting out with a plan like this and tweaking it down after a few weeks if it's not making a difference for you.

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GALEGIRL821's Photo GALEGIRL821 SparkPoints: (2,098)
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1/22/13 8:31 A

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Howdy team,
I am Bonnie and was diagnosed with PCOS/insulin resistance about 10 years ago. Since I have started on a low carb lifestyle I found that staying around 100g or lower a day is working for me. I also want to add that if you go over a little dont beat yourself up. Write everything down, If you bite it write it. I also wanted to give you a couple tips to curb the hunger and sweet tooth at the same time. I take full fat greek yogurt 1 serving is 8oz and mix in 1 tbsp cinnamon 1 tsp vanilla extract and 2 packets splenda or stevia than I cut up a small apple and use my yogurt as an apple dip. the pectin in the apple will curb your hunger as will the fat and protein in the yogurt and the cinnamon will help with the glucose disposal in your blood. I also recommend eating every 3 to 4 hours even if it is nuts or a protein shake. I set an alarm on my phone to remind me to eat. I dont follow on particular plan I take pieces of information here in there on the web and apply the lessons to my life. If you have questions about other things I am doing please ask me cause I love talking about this stuff it gets me pumped up. Thanks team. remember you are all worth it.

Whether you think you can, or that you can't, You're right!
Henry Ford


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PRINCESS_PIA's Photo PRINCESS_PIA Posts: 196
1/16/13 1:43 P

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Wow this is really helpful, im still not attuned to what causes all my different symptoms. I know I have a lot of GI problems, I attributed them to my Metformin, but I wasnt taking it for so long. I started taking it consistently a little over a week ago, give me bad GI issues. But ive noticed Im foggy a lot and low energy, im trying to do lower carbs, like at dinner i dont have a grain (used to eat rice every day) just meat and salad and veggies.

I am going to try 100g of carbs and see what happens. I also want to cut out sugar, thats kind of hard, because I have cravings now, never did before, now all of a sudden recently i want ice cream all the time, whereas before it was greasy/salty cravings. I dont know why this is.

thanks for the suggestions everyone. Hope this helps with moods and weightloss and energy

Priscilla

"Shared joy is double joy, shared sorrow is half sorrow" -proverb


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KACEYSW's Photo KACEYSW Posts: 2,518
11/30/12 2:05 A

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I need to qualify my last message. I try to stay on the low end of my carb range unless I know I am going to be doing extra physical activity (like going to the pool) that is outside my normal range of exercise. I know I need the extra carbs for those activities to keep me going, but I always back it up with good proteins.

Refuse to be beaten by inanimate objects, inflexible minds, and incompetent practices.


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KACEYSW's Photo KACEYSW Posts: 2,518
11/25/12 11:55 P

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135

Refuse to be beaten by inanimate objects, inflexible minds, and incompetent practices.


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XANGELSTEARZX's Photo XANGELSTEARZX SparkPoints: (35,317)
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11/15/12 6:45 P

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I actually use the Spark Diabetes setting to help track my carbs because it breaks them down into how many you should eat per meal/snack. Since I'm taking Metformin again it's helpful to keep my blood sugar regulated. I only have PCOS and I'm not diabetic but the medication upsets my balance.

-C. Range


MRLDCTYGRL's Photo MRLDCTYGRL SparkPoints: (9,964)
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10/12/12 12:03 A

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ThriftingQueen - if you go to your nutrition tracking page, down toward the bottom is a "Change Nutrition Goals" button. Click that, and on the next page, you can click "Edit" next to the Carbs item. You can then enter the range that you want.

Note to self: Please be patient with me, God isn't finished with me yet.


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THRIFTINGQUEEN's Photo THRIFTINGQUEEN SparkPoints: (16,351)
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10/11/12 11:51 P

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I need to figure out how to set my tracker to my desired carb amount!

Right now I try to stick to 80-100 but I'm having issues and constantly going over. I was losing weight before when I really wasnt watching carbs and eating what I thought was healthy but then the damn glucose and PCOS issues came up with my body. It's been whack ever since! I am seriously considering going to a dietician at this point just to find a happy balance where I can feel good and lose weight. I also recently found out my insurance covers a diebetes program that I may check out so I can figure out what I should be eating (pre-diabetic).

MRLDCTYGRL's Photo MRLDCTYGRL SparkPoints: (9,964)
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10/11/12 3:24 P

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I'm seeing three different docs pretty regularly. My GP told me between 100-140, or even lower is better, because insulin resistance from PCOS is causing my cholesterol levels to be upside down and my triglycerides are really high. My Endocrinologist (PCOS and Hashimoto's Thyroiditis) said even lower is better, because us PCOS gals store excess estrogen in our fat stores, and forcing our bodies to burn that stored fat for energy a) makes it come off faster and b) helps us dump the excess estrogen that can feed BIG NASTIES like breast cancer etc. And then I saw a doc who specializes in women's health and weight loss, who also has PCOS, and SHE said the "magic number" is 30g/day PLUS whatever you get from "free veggies" (like spinach, kale, green beans, mushrooms, lettuce, celery etc). So I count all the OTHER carbs and try to keep them as close to or under 30 g/day. Otherwise, I have unlimited protein, don't count calories or fat, because those keep me satisfied and the protein will feed my muscles while my body is FORCED to burn my stored fat for energy. Both other doctors nodded their heads and were super happy that I was willing to try it out.

That was Sept 10-14. I've been on it ever since. I had a week of funny headaches and feeling like my gi system was backed up, but a little extra benefiber in my morning coffee fixed that, as did advil for the headaches. I now have more energy than I did before, enough so that in spite of ALSO having fibromyalgia, I'm now taking ballroom dance classes with my hubby twice to three times a week and at least three hot yoga classes a week. I'm down over 12 lbs since Sept 14th, and I KNOW I'm building muscle from the exercise. I can feel it in my clothes, and my legs are really changing.

So to me, 30 g/day plus veggies (I have to count fruit, and there's really only room for berries and canteloupe or watermelon most of the time, and there's carbs in nuts, so I have to count those if I have peanut butter or cashews or almonds or something) is a "magic number". Because for me, it's about fixing my bloodwork and gaining energy, and managing pain and inflammation, and this is working. The weight loss is going to be a side effect of the rest of it. Doesn't hurt that there's 3 other PCOS girls in my house and my hubby is diabetic, so we're all on the same bandwagon. And it's working well for ALL of us. (Another side effect we've noticed, is the PMS is WAY less evil too!)

Note to self: Please be patient with me, God isn't finished with me yet.


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CHANGELIFE2016's Photo CHANGELIFE2016 Posts: 345
9/28/12 1:15 P

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how do you set your spark tracker to count carbs?

edit forget it i figured it out.

Edited by: CHANGELIFE2016 at: 9/28/2012 (13:27)
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SWEETPOTATOMAMA's Photo SWEETPOTATOMAMA Posts: 50
6/11/12 1:47 P

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I think this thread teaches me that I should go to a dietitian to get some personalized advice. Thanks, ladies! emoticon

It is never too late to be what you might have been. ~George Elliot


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NEELIXNKES's Photo NEELIXNKES Posts: 6,636
6/9/12 12:11 P

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I have found that between 120 and 175 is my best range usually. The dietician told me I could go up to 200 per day but should avoid going over that. She did tell me that 120 was the lowest I should aim for on any day. I have my tracker set for 150-200 right now.



~Deb

Co Leader of the One-der-land Will-a-bies www.sparkpeople.com/myspark/groups_i
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SOFT_VAL67's Photo SOFT_VAL67 Posts: 2,455
6/7/12 9:59 A

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I have my spark tracker set to 148 carbs per day, however, my doctor suggested under 100 per day, so, I really try to stay somewhere in between, I am being really more watchful of my carbs, and try to stay under 120, and that aint easy!

ARTILLMAN's Photo ARTILLMAN SparkPoints: (7,484)
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6/4/12 11:58 A

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Thank you EVERYONE!

This has been a great help. I really appreciate it! emoticon

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DAWNOGRAPHY's Photo DAWNOGRAPHY Posts: 25
6/4/12 11:30 A

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Ok here is an easy calculation to figure out how many carbs you should be eating:

A healthy balanced diet is 40% of daily calories from Protein, 40% of daily calories from Carbs and 20% of daily calories from fat.

How many calories per gram?
Protein contains 4 calories per gram
Carbohydrates contain 4 calories per gram
Fat contains 9 calories per gram

So based on a 2000 calorie a day diet that breaks down to:
800 calories from protein, or 200 grams of protein.
800 calories from carbs, or 200 grams of carbs
400 calories from fat, about 45 grams of fat

You will be shocked to find that just eating your 5 daily servings of fruits and vegetables will account for almost all of your carbs! There really isnít much room in this diet (if you are eating your fruits and veggies) for bread, pasta or any other carb heavy items. I eat about 1500 calories a dayÖ which is about 150 grams of carbs. I eat only one starch a dayÖ thatís right just one. Thatís one tortilla, or one piece of bread, or a small serving of rice.

Figure out your daily carb intake from the calculation above, and start tracking all of your protein, carbs and fat. If you actually follow this break down, eating lots of fruits and veggies and lean protein, avoiding anything that is carb heavy or high fat you will feel full and satisfied all day long. Why? Because you will be eating a lot more food! Carb heavy foods and foods high in fat take up a huge amount of your calorie allowance and do not leave you feeling full and satisfied. Foods like fruits, veggies, and legumes (beans and nuts) are all high in fiber and are low carb. Fill your meals with these and you will not feel starved. You will lose weight, especially if you are working out as well.


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HAREBELL's Photo HAREBELL Posts: 10
6/3/12 7:12 A

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So I've been on this low carb diet for about 7 or 8 weeks now, and I've lost 26 pounds so far which is pretty good I think. I'm keeping under 100 carbs a day for the majority of time. I have had a few days where I've fallen off the wagon, but I've managed to get back on the next day or two later. I'm eating practically no grains, no wheat, small amounts of potatoes, just small amounts of dark chocolate, no refined products. I'm basically following a Primal/Paleo diet; meat, fish, veg, eggs, some fruit and nuts.

I'm also taking herbs and supplements, and my cycle has shortened, and I'm ovulating again. So altogether I'm feeling quite positive and hopeful at the moment.

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SWEETPOTATOMAMA's Photo SWEETPOTATOMAMA Posts: 50
6/1/12 6:30 P

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I eat at least 100 grams of carbs a day, but I'm doing 60-90 minutes of hard exercise per day. PLUS, I don't eat any grains at all. When I'm sticking to my health plan, my carbs are only in apples and almonds, mostly, and in other veggies. I can eat carbs and feel okay as long as they are not in grain form. ANY grains- brown rice, buckwheat, etc- cause me to stall. Of course, I'm just stalled at this point anyway- but it's likely from too few calories. emoticon

It is never too late to be what you might have been. ~George Elliot


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NYXWOLFWALKER's Photo NYXWOLFWALKER SparkPoints: (140,739)
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6/1/12 1:23 P

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At the height of my weight loss I was eating upwards of 350 grams of carbs a day (or 2100+ calories a day and my carbs was 50% veggie the rest from pop/bread/pasta/rice so way different then it is now) but on average of late I'm down to 150 to 200 grams a day (but its 85% from veggies) the weight loss is slower and getting in the right amount of calories much harder because lets face it veggies don't pack the calorie punch that other items do thus getting more then 1200 in a day has become an issue (or has been an issue for the past 8 months now).

Best I can say is talk to a dietition who works with those with Diabetes and see if they can help you come up with a plan that will work for you and your goals.

I need to get back to one to see if we can figure out a non-working non-hormone balanced goal that will work (as in two plans for two different parts of my life).

Nyxks Musings
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Cals Burned for 6 years = 2,359,000
6 years Deficit Total = 1,729,800
Should have lost: 250 to 495 pounds
Actual loss = 139 lbs and 50 inches from core


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HAREBELL's Photo HAREBELL Posts: 10
4/18/12 11:50 A

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Thanks all. So, I've decided to try to stick to 100g a day maximum. So far it seems to be working ok, I'm losing weight, and not having cravings. I've been taking supplements which are supposed to help with cravings, among others.

I'm getting most of my carbs from vegetables, with small amounts of rye, and oats, and pulses. I'll also possibly include barley, and buckwheat. And see how things go.

Thankyou :)

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NTREASE1's Photo NTREASE1 SparkPoints: (5,197)
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4/17/12 11:14 A

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I am on the high end. I give myself a range of 140 - 230. I try to stick to the low end, however, it does not always happen but it doesn't effect my weight loss. Then again, though, I go for complex carbs more than simple which seems to help. They have more fiber and take longer for your body to break down which places the sugar in your blood from them slowly rather than all at once. We don't have anything that is from white flour in our house now that I think about it. I also don't sweat if a lot of my carbs are from veggies or fruit. Those are good carbs and don't seem to bother my weight loss or gi.

My original goal when I was diagnosed was to stick as close to a diabetics goal with carbs as I could. I spoke to my mom and great aunt that are both diabetic and they had the same numbers so I figured that was a good place to start. They are allowed 45grams of carbs per meal (3 meals) and 15 grams of carbs per snack (2 snacks) which is a total of 165grams a day.

Definitely start high and work your way down. We're all different and need to find what works for us. The thing that helped me a lot is I now look at what I eat as how it will benefit me. I do have a cheat day every now and then but overall I want something that is good for my body and will keep me full. With just concentrating on that, calorie count, and work outs, I am still able to lose about 2lbs a week.

No More Excuses!


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AUDIOAMBROSIA's Photo AUDIOAMBROSIA SparkPoints: (5,321)
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4/17/12 8:39 A

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I am eating around 50 grams/day, and am stalled. I think that I will have to basically go on Atkin's induction level eating to lose at this point. Since my body is closer to goal weight, it gives up those extra pounds a LOT more unwillingly! HAHA

Who you are is God's gift to you, who you become is your gift to God!


ALLISON145's Photo ALLISON145 Posts: 639
4/15/12 12:16 P

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That's how I discovered that in gluten intolerant, faith - wheat (crackers toast etc) causes me gi symptoms even if my carbs are low.

Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. - Mark Twain

It's not whether you get knocked down; it's whether you get up. - Vince Lombardi


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FAITH2FLY's Photo FAITH2FLY Posts: 195
4/15/12 11:31 A

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It would be so much easier if someone could just give you a magic number to hit, but truthfuly it is often very different for everyone. My carb range is 50-80grams. It took a lot of trial and error to find the "sweet spot" for how many carbs I can eat and still lose weight. I made little notes when I tracked my food about how I felt after eating, if I had cravings, energy level and how soon I got hungry again. That is also how I discovered that the sources of the carbs matter (for me personally). One serving of bread or crackers, even if my carbs are under 80, will stop me from losing weight and make me bloated/gassy. Brown rice, sweet potato and corn (non processed) are ok in small portions. I do better with apples and berries than bananas. Almond milk better than cow's milk for drinking, but plain yogurt and cheese are fine.


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PIPPAMOUSE's Photo PIPPAMOUSE Posts: 437
4/15/12 12:47 A

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I have my tracker set for 100-200 but I aim for the low end. However, I will say that for me the quality of the carbs is much more important than the quantity. By that I mean that I can eat large quantities of veggies, even higher carb veggies and not have it affect my blood sugar (and mood, hormones, emotions, etc...) much. If I eat a lot of berries it does affect my blood sugar and stuff, likewise if I consume too much bread, rice or other grain it also affects my blood sugar and stuff. If I eat a limited amount but spread out over the day, it keeps things happier. I can't "save up" carbs so I can eat something high carb later in the day or I still feel miserable. There are guidelines for diabetics that is something like 45 g per meal and 15-20 g per snack (two per day). Don't quote me on the exact numbers, but I think it is similar. I try to roughly follow that.

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ALLISON145's Photo ALLISON145 Posts: 639
4/14/12 9:06 A

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I aim for 50-100 but anything less than 150 seems to allow me to lose. Above that is too much for me. We are all different though, so experiment! I recommend starting higher and working your way down... Feels like less deprivation at first and lets you get used to it. Good luck!

Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. - Mark Twain

It's not whether you get knocked down; it's whether you get up. - Vince Lombardi


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HAREBELL's Photo HAREBELL Posts: 10
4/14/12 8:42 A

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I'm interested in how many of you are aiming to eat fewer carbs and what level you are aiming for?

At the moment I'm trying to eat fewer carbs, but I haven't decided if I am going to go for a low carb diet.

I've seen articles saying 20 grams per day helps with PCOS. I'm not sure I could go that far, as I suspect it would impact on my mood, among other things.

How many grams do you eat per day?

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