LOW CARB diet - anyone having success? I am feeling tired and weak :( suggestions?

LynseyH

Hi Everyone,

I could not find a low carb thread that has been done recently! I have been on the low carb diet a week so far and I have already noticed weight loss. I am 5'9 a size 10-12 trying to get down to a dress size 8.

I work out for a half hour before work and after work doing interval training.

I eat 4-6 times a day sticking my carbs to 30g max which I plan to continue unless the bulk of fat has shifted then I will raise the carbs a bit.I do not crave carbs so much anymore which is great, but it is hard to vary my diet I find.

But I am feeling rather weak at times, in particular the morning and when I work out, and hungry which I shouldn't be right? Any one else have this problem? Any suggestions? How is everyone else getting on with a low carb diet?

muffinn

LynseyH wrote: »

Hi Everyone,

I could not find a low carb thread that has been done recently! I have been on the low carb diet a week so far and I have already noticed weight loss. I am 5'9 a size 10-12 trying to get down to a dress size 8.

I work out for a half hour before work and after work doing interval training.

The weight loss you have observed is mostly water/glycogen loss since you are limiting your carbs.

Not everyone does well on low carb diet but if you decide to stick with it you should place your carbs around your workout times and cut them out from other meals. Especially if your workout is moderate/intense and you used to eat loads of carbs you will notice loss of energy.

LynseyH wrote: »

I eat 4-6 times a day sticking my carbs to 30g max which I plan to continue unless the bulk of fat has shifted then I will raise the carbs a bit.I do not crave carbs so much anymore which is great, but it is hard to vary my diet I find.

Also there is no benefit from physiological point of view to eating 6 meals a day. I personally would find it hard to have 6 snacks instead of 3-4 meals.

LynseyH wrote: »

But I am feeling rather weak at times, in particular the morning and when I work out, and hungry which I shouldn't be right? Any one else have this problem? Any suggestions? How is everyone else getting on with a low carb diet?

If you are in caloric deficit you will feel hungry at times. Make sure you include fibrous veggies in your diet and drink plenty of water to suppress hunger. You may want to check your kcal intake to make sure you're actually not eating too less.

LynseyH

muffinn wrote: »

The weight loss you have observed is mostly water/glycogen loss since you are limiting your carbs.

Not everyone does well on low carb diet but if you decide to stick with it you should place your carbs around your workout times and cut them out from other meals. Especially if your workout is moderate/intense and you used to eat loads of carbs you will notice loss of energy.


Also there is no benefit from physiological point of view to eating 6 meals a day. I personally would find it hard to have 6 snacks instead of 3-4 meals.



If you are in caloric deficit you will feel hungry at times. Make sure you include fibrous veggies in your diet and drink plenty of water to suppress hunger. You may want to check your kcal intake to make sure you're actually not eating too less.

I think you are probably right about when I eat my carbs! I eat six meals but they are not snacks they are meals and I do so to fuel my body so it does not go into starvation mode. I think my body has not adjusted yet but hoping it will soon because I want to push my workouts especially!

muffinn

LynseyH wrote: »

I think you are probably right about when I eat my carbs! I eat six meals but they are not snacks they are meals and I do so to fuel my body so it does not go into starvation mode. I think my body has not adjusted yet but hoping it will soon because I want to push my workouts especially!

There is a lot of misconceptions about when and why human body goes into starvation mode. To keep it short, you would have to not eat for weeks for your metabolism to slow down to a great extent.

Eating carbs when your body needs it makes sense. You will get an extra energy kick so you can make sure that your workout wont be affected by lack of energy and later cut the carbs out to fit your daily macros.

After all most of the fat burns when your at rest and especially not during moderate/high intensity workouts.

Dubhlinner

Don't worry about starvation mode. Broscience really so there's no need to divide your meals into six.

With that little carbs you'll go into ketosis. At the beginning this gives some people lethargy (probably what you're experiencing) because of the phase before you start using your own fat stores for energy, but are down on energy you previously got from carbs in your diet.

One relief for this is coconut oil. The structure of this type of fat is very similar to the ketones used during ketosis.

I find it works quite well as a sweetener in coffee. Also good for cooking bacon/eggs. Gives an unusual but nice twist to a fry. Some people like to eat it on its own.

valleyoftheunos

OP are you taking any vitamin supplements? Some people who experience Low energy on low carb diets find a good supplement really helps.

IMO the best diet of all is Pat Holford's Low carb GL diet, it has worked wonders for me over the years and found myself to be full of energy immediately. Can't recommend it enough.

http://patrickholford.com/

Daisy M

I have read that many people fail at low carb diets because they are keeping their carbs too low especially in the beginning.
It would be better to increase your carbs by a little for a few more days and sticking to your food plan rather than enforcing a plan you can not stick to.
You need to find the right amount of carbs for you and not what you think is the right amount. The right amount is one where you will achieve/maintain weight loss, which ever is the one you desire and that you will feel good.
Check out this site for more info.
http://lowcarbdiets.about.com/od/lowcarb101/a/carblevel.htm

UnknownSpecies

As said above, if you keep carbs that low then you will go into ketosis. What you're experiencing is known as "keto flu". You'll feel pretty ****ty for a few days while your body makes the transition from using glucose as energy to using ketones. I had the exact same thing but after you push through that, you'll actually have a lot more energy than before.

Another thing may be that although you have decreased your carb intake severely, have you upped your fat intake accordingly? In order for your low carb diet to work, you must get a lot more fat into you. I've been doing keto for about 2 months now and 60% of my calories come from fat, 5% from carbs. Use myfitnesspal to track all your food, you'll soon see whether or not you're getting enough fat into your diet. I promise you that it will work if done properly. I find this section on Reddit to be a huge source of inspiration, information, recipes and more.

valleyoftheunos

dorgasm wrote: »

As said above, if you keep carbs that low then you will go into ketosis. What you're experiencing is known as "keto flu". You'll feel pretty ****ty for a few days while your body makes the transition from using glucose as energy to using ketones. I had the exact same thing but after you push through that, you'll actually have a lot more energy than before.

Another thing may be that although you have decreased your carb intake severely, have you upped your fat intake accordingly? In order for your low carb diet to work, you must get a lot more fat into you. I've been doing keto for about 2 months now and 60% of my calories come from fat, 5% from carbs. Use myfitnesspal to track all your food, you'll soon see whether or not you're getting enough fat into your diet. I promise you that it will work if done properly. I find this section on Reddit to be a huge source of inspiration, information, recipes and more.

Ketosis can give great results in a short period but is pretty extreme and if used long term can cause harm to your body. Personally I wouldn't seek to use it as other methods and techniques can provide less extreme, more sustainable results.

muffinn

valleyoftheunos wrote: »

Ketosis can give great results in a short period but is pretty extreme and if used long term can cause harm to your body. Personally I wouldn't seek to use it as other methods and techniques can provide less extreme, more sustainable results.

I think you are slightly exaggerating, ketogenic diet has been and still is used with a success to treat epilepsy in children with very little adverse effects.

I agree though that there really is no need for ketosis in an 'average' person who wants to lose weight. Unless you are extremaly lean to start with and want to get those vains poping out everywhere, there is plenty of other efficient methods out there.

valleyoftheunos

muffinn wrote: »

I think you are slightly exaggerating, ketogenic diet has been and still is used with a success to treat epilepsy in children with very little adverse effects.

I agree though that there really is no need for ketosis in an 'average' person who wants to lose weight. Unless you are extremaly lean to start with and want to get those vains poping out everywhere, there is plenty of other efficient methods out there.

Two very different things there, Using Ketotis to treat epilepsy is a medical application (although I've not heard of it before) and is presumably done under medical supervision.

Using Ketosis for weight loss however is different. I'm not suggesting its unsafe only that for most people not necessary and there is evidence to suggest that if used for prolonged periods it can negatively affect organ function. Need to shed a few pounds to fit into your good suit before your wedding in 6 weeks? Atkins all the way.

Looking to loose greater amounts of weight and change your life style? Find a programme that suits you, puts your body under less pressure and is more sustainable.

LynseyH

Dubhlinner wrote: »

Don't worry about starvation mode. Broscience really so there's no need to divide your meals into six.

With that little carbs you'll go into ketosis. At the beginning this gives some people lethargy (probably what you're experiencing) because of the phase before you start using your own fat stores for energy, but are down on energy you previously got from carbs in your diet.

One relief for this is coconut oil. The structure of this type of fat is very similar to the ketones used during ketosis.

I find it works quite well as a sweetener in coffee. Also good for cooking bacon/eggs. Gives an unusual but nice twist to a fry. Some people like to eat it on its own.

I have looked for coconut oil but could not find at my local, do you have to get it from a health food supplier?

LynseyH

valleyoftheunos wrote: »

OP are you taking any vitamin supplements? Some people who experience Low energy on low carb diets find a good supplement really helps.

IMO the best diet of all is Pat Holford's Low carb GL diet, it has worked wonders for me over the years and found myself to be full of energy immediately. Can't recommend it enough.

http://patrickholford.com/

Thanks very much Ill check it out )

Stench Blossoms

LynseyH wrote: »

I have looked for coconut oil but could not find at my local, do you have to get it from a health food supplier?

You can buy it in Dunnes. Its not in a liquid form. It's it a jar.

LynseyH

Daisy M wrote: »

I have read that many people fail at low carb diets because they are keeping their carbs too low especially in the beginning.
It would be better to increase your carbs by a little for a few more days and sticking to your food plan rather than enforcing a plan you can not stick to.
You need to find the right amount of carbs for you and not what you think is the right amount. The right amount is one where you will achieve/maintain weight loss, which ever is the one you desire and that you will feel good.
Check out this site for more info.
http://lowcarbdiets.about.com/od/lowcarb101/a/carblevel.htm

Yes your right, I have dropped my carbs so low to bring my body into ketosis so I can get down to my right weight. I hope it wont be long then once I am lean and start building muscle I will increase my carbs a bit more! I do not planning im eating below 30g for too long!

muffinn

Stench Blossoms wrote: »

You can buy it in Dunnes. Its not in a liquid form. It's it a jar.

+1

Real quality stuff, unrefined coconut oil with strong coconut aroma and half the price they ask in health shops.

LynseyH

dorgasm wrote: »

As said above, if you keep carbs that low then you will go into ketosis. What you're experiencing is known as "keto flu". You'll feel pretty ****ty for a few days while your body makes the transition from using glucose as energy to using ketones. I had the exact same thing but after you push through that, you'll actually have a lot more energy than before.

Another thing may be that although you have decreased your carb intake severely, have you upped your fat intake accordingly? In order for your low carb diet to work, you must get a lot more fat into you. I've been doing keto for about 2 months now and 60% of my calories come from fat, 5% from carbs. Use myfitnesspal to track all your food, you'll soon see whether or not you're getting enough fat into your diet. I promise you that it will work if done properly. I find this section on Reddit to be a huge source of inspiration, information, recipes and more.

Yes I am eating lots of fats, but I reckon I could eat more especially in the morning I tend to eat carbs! Thanks for the tip Ill check that out

Col_Loki

You can buy it in Dunnes. Its not in a liquid form. It's it a jar.

Thanks, have been looking for this and ended up buying it from myprotein website. Dunnes next time!


One thing i found useful was to add beans to the diet, slow burning carbs basically and lower calories per serving compared to rice etc. Helps keep the hunger off for longer also. (if you are getting Baked Beans get the ones with NO Sugar added, mixed beans etc are fine). Once things level out you can reduce the beans intake or cut them out completely if need be.

Bad Panda

Col_Loki wrote: »

Thanks, have been looking for this and ended up buying it from myprotein website. Dunnes next time!


One thing i found useful was to add beans to the diet, slow burning carbs basically and lower calories per serving compared to rice etc. Helps keep the hunger off for longer also. (if you are getting Baked Beans get the ones with NO Sugar added, mixed beans etc are fine). Once things level out you can reduce the beans intake or cut them out completely if need be.

Kidney beans FTW!

j@utis

Stench Blossoms wrote: »

You can buy it in Dunnes. Its not in a liquid form. It's it a jar.

how much is it in dunnes? I've been buying coconut oil in local health shop for over 6eur a jar. :mad: I love that stuff, I could eat it on it's own if it wasn't so high in calories.

Stench Blossoms

I think its about 5e.

I've seen it in the Asian shops as well for cheaper.

muffinn

j@utis wrote: »

how much is it in dunnes? I've been buying coconut oil in local health shop for over 6eur a jar. :mad: I love that stuff, I could eat it on it's own if it wasn't so high in calories.

Stench Blossoms wrote: »

I think its about 5e.

I've seen it in the Asian shops as well for cheaper.

Yeah it is around €5 in Dunnes but keep in mind its 500ml jar. Jar of similar size in health shops is easy around €12.


The only coconut oil I have seen in Asian shops was this:



Big disappointment, completely odourless, my bet is that this stuff is refined.

Stench Blossoms

Yeh muffinn that's the one I saw.

I'll stick to the one in Dunnes.

rocky

muffinn wrote: »

Yeah it is around €5 in Dunnes but keep in mind its 500ml jar. Jar of similar size in health shops is easy around €12.


The only coconut oil I have seen in Asian shops was this:



Big disappointment, completely odourless, my bet is that this stuff is refined.

That's what I'm using to fry chicken hearts in

voo doo

and liver of all kinds

muffinn

rocky wrote: »

That's what I'm using to fry chicken hearts in

voo doo

and liver of all kinds

When it comes to frying refined oils are preferable to unrefined oils. I would probably use this one as well if I was to fry something.

UnknownSpecies

muffinn wrote: »

Yeah it is around €5 in Dunnes but keep in mind its 500ml jar. Jar of similar size in health shops is easy around €12.


The only coconut oil I have seen in Asian shops was this:



Big disappointment, completely odourless, my bet is that this stuff is refined.

Bought a small bottle of that. SO disappointed Odourless and completely tasteless. Thought it was going to go nice with a coffee but nope, it just put a greasy film on top, avoid at all costs.

muffinn

dorgasm wrote: »

Bought a small bottle of that. SO disappointed Odourless and completely tasteless. Thought it was going to go nice with a coffee but nope, it just put a greasy film on top, avoid at all costs.

Look for this in Dunnes:

j@utis

thanks, will pay a visit to dunnes some time only to buy this

UnknownSpecies

muffinn wrote: »

Look for this in Dunnes:

Bought this in SuperValu Midleton tonight because I was so utterly disappointed with the other crap I bought. This is the absolute business €5.99 for 500ml, it's soooooo nice too, took a spoon of it while it was hard before my run tonight, still tasted lovely.

JessieJames

Stench Blossoms wrote: »

Yeh muffinn that's the one I saw.

I'll stick to the one in Dunnes.

is it available in all dunnes? i checked 2 different dunnes with no luck:(

Stench Blossoms

Is has it in all the Dunne's in Galway so I presumed so.

Where are you looking ?

rocky

Before Dunnes, used to buy the unrefined one for 8 euro a jar...

I tried it in coffee... once :eek:

Never again.

I now only use the unrefined ones when making choconut balls

rocky

rocky wrote: »

Before Dunnes, used to buy the unrefined one for 8 euro a jar...

I tried it in coffee... once :eek:

Never again.

I now only use the unrefined ones when making choconut balls

hello new recipe!
is the coconut stuff on myprotein any good? they have a thing where you can buy 2 tubs of it for 15 pounds

Stench Blossoms

rocky wrote: »

Before Dunnes, used to buy the unrefined one for 8 euro a jar...

I tried it in coffee... once :eek:

Never again.

I now only use the unrefined ones when making choconut balls

Recipe??

Stench Blossoms

Stench Blossoms wrote: »

Recipe??

think this
http://wellnessmama.com/1779/chocolate-coconut-clusters-kid-approved/

Stench Blossoms

Dreeeewwwwlllll

Col_Loki

bluewolf wrote: »

hello new recipe!
is the coconut stuff on myprotein any good? they have a thing where you can buy 2 tubs of it for 15 pounds

Its not bad, nice mild coconuty flavour from it.

rocky

Stench Blossoms wrote: »

Recipe??

a few posts down from pic:

http://www.boards.ie/vbulletin/showpost.php?p=70889433&postcount=118

JessieJames

Stench Blossoms wrote: »

Is has it in all the Dunne's in Galway so I presumed so.

Where are you looking ?

dublin, i should have said sorry

jam_mac_jam

JessieJames wrote: »

Stench Blossoms wrote: »

Is has it in all the Dunne's in Galway so I presumed so.

Where are you looking ?

dublin, i should have said sorry

I have bought it in superquinn as well if you are near one

Lux23

I actually ate less than 20 grams of carbs for the first couple of months of Atkins and to be honest the worst I felt was on the first day. I had a headache and felt a bit flu like but by day three I was full of energy and was able to run again without feeling wrecked.

I lost about 2.5 stone so I decided I needed to slow down my weight loss or it would just go back on so I have been sticking to it most days during the week and then having what I want at the weekend and my weight stayed the same. Last week I went way overboard and ended up eating chocolate every night so I am back on induction for the next two weeks.

I seem to be already in ketosis (had to get up and pee twice in the middle of the night!!) and I didn't have any withdrawal symptoms this time. I was a bit cranky yesterday but feel ok now.

But I was just wondering how people cope without gaining lots of weight when they want to go back on normal carbs. And by normal I mean eating pasta/spuds a couple of times a week with the off bar thrown in.

UnknownSpecies

Lux23 wrote: »

I actually ate less than 20 grams of carbs for the first couple of months of Atkins and to be honest the worst I felt was on the first day. I had a headache and felt a bit flu like but by day three I was full of energy and was able to run again without feeling wrecked.

I lost about 2.5 stone so I decided I needed to slow down my weight loss or it would just go back on so I have been sticking to it most days during the week and then having what I want at the weekend and my weight stayed the same. Last week I went way overboard and ended up eating chocolate every night so I am back on induction for the next two weeks.

I seem to be already in ketosis (had to get up and pee twice in the middle of the night!!) and I didn't have any withdrawal symptoms this time. I was a bit cranky yesterday but feel ok now.

But I was just wondering how people cope without gaining lots of weight when they want to go back on normal carbs. And by normal I mean eating pasta/spuds a couple of times a week with the off bar thrown in.

You just have to lose more than what you intend to stay on. As soon as you start eating carbs again, you WILL gain back some water and glycogen weight. Even if you come out of ketosis once, you will probably gain some weight back from water and glycogen.

I plan to lose ~5kg more than my long term goal weight. That will allow me to bring some carbs back in since I'll need them for playing rugby and going to the gym. Here's a good article that'll explain glycogen and water storage once you leave ketosis:

http://www.justinowings.com/understanding-bodyweight-and-glycogen-de/

Lux23

Well I stick to it most of the time and at most I weigh myself once a week so even on weeks when I blow out on Saturday and Sunday I generally either lose a pound or stay the same. I will have to think about it some more.