Low carb transition to higher carbs amount

shimmery

Hello I was just wondering can anyone help me with the transition from low carb to introducing carbs back into the diet. I followed a high protein/ good fats/ no sugar and low carbs for the past 3 weeks. I literally do not know how to increase my carbs little by little to avoid gaining back weight. I am afraid I will have too much carbs and ruin my metabolism.Has anyone any guidelines etc?
Thanks very much.

doctorwhogirl

How low carb were you?

oscar_mike

Big low carber myself and i would be fairly certain that re-introducing carbs after only 3 week is way too soon. Its usually only water weight that comes off in the first 2 weeks.....

shimmery

20 to 30 grams of carbs. Thanks for the advice maybe it is early. I was not doing it to lose massive weight only about half a stone, but I feel some of the side effects like keytones in your breath are rather not nice and I would like to gradually increase it a little but should I have like a slice of bread of porridge now extra everyday or is that even too much?

oscar_mike

No not at all, typically a low carb diet is considered to be in the region of 50-150g of carbs per day. 20-30g is what you would call avery low carb diet (Atkins). Obviously results will come quicker the lower you go in carbs, but if you have patience you should still be sound once you remain under the 100g mark.

P.S drinking lots of water throughout the day (2-3 pints) will remove the ketone breath.

runawaybishop

oscar_mike wrote: »

No not at all, typically a low carb diet is considered to be in the region of 50-150g of carbs per day. 20-30g is what you would call avery low carb diet (Atkins). Obviously results will come quicker the lower you go in carbs, but if you have patience you should still be sound once you remain under the 100g mark.

P.S drinking lots of water throughout the day (2-3 pints) will remove the ketone breath.

20-30 grams is a ketogenic diet. Its significantly different to a diet with 50-150 grams. One shifts your body to using fat as a primary fuel source, the other doesn't.

OP, if you want to increase carbs and come off keto then you should take 2-3 weeks and increase the amount daily by about 10 grams. This isn't essential though.

oscar_mike

Whats your point exactly? Both of them mobilize fat for burning, one just takes longer.

Mellor

oscar_mike wrote: »

Big low carber myself and i would be fairly certain that re-introducing carbs after only 3 week is way too soon. Its usually only water weight that comes off in the first 2 weeks.....

That's not even remotely true.

The breakdown of weight that comes off, (specifically the fat lost), will be related to the calorie deficit, not the carb intake.

oscar_mike wrote: »

Whats your point exactly? Both of them mobilize fat for burning, one just takes longer.

His point is that they are two entirely different metabolic functions. Our bodies can burn fat without being in a state of ketosis.

One isn't necessarily quicker either. A ketogenic diet could also be a maintenance diet. Again, the fat loss will come down to the calorie deficit.

oscar_mike

Not sure what point your trying to make either

That's not even remotely true.

If you have read atkins or any good low carb book you will clearly see that water weight is lost in the first week or two. i can give you the page number if you like

His point is that they are two entirely different metabolic functions. Our bodies can burn fat without being in a state of ketosis.

So both will burn fat then, yeah?

runawaybishop

oscar_mike wrote: »

Not sure what point your trying to make either



If you have read atkins or any good low carb book you will clearly see that water weight is lost in the first week or two. i can give you the page number if you like




So both will burn fat then, yeah?

You don't just lose water weight in the first 2 weeks. Link to a scientific study if you want to dispute.

Keto and low carb (50-150g) are completely different. Ketosis involves changing your bodies primary metabolic function (from what most peoples is these days). Low carb just means you dont eat as many carbs - its nothing like entering ketosis.

Neither of these will lose weight if you are at a calorie surplus though.

Mellor

oscar_mike wrote: »

Not sure what point your trying to make either

My point was that you were wrong. I thought that was pretty clear. In fact, you've edited out those parts where you quoted me, so I assume you did in fact get the point.

If you have read atkins or any good low carb book you will clearly see that water weight is lost in the first week or two. i can give you the page number if you like

Atkins isn't a good low carb book. But I have read it.
I found Lyle McDonalds The Ketogenic Diet, and Rapid Fat loss Handbook to be much more solidly backed up.

As for you point, you are making a strawman argument. I never said water weight wasn't lost at the start. Of course it is, along with glycogen stores.

You said that ONLY water weight is lost in the first two weeks. Which is wrong. Do you see the difference?
Your body needs energy, this can only be made up from fat stores (and glycogen stores in the first few days). Fat will be lost from day 1 if there is a deficit.

So both will burn fat then, yeah?

No. A ketogenic diet without a deficit won't burn body fat. As I said above, I can explain further if you still don't understand.

shimmery

I have cut carbs more or less completely through omitting pasta, rice potatoes porridge bread fruit basically anything with large amounts of sugar also. I get my carbs from vegetables only of the non tuber kind like leafy greens. I was just looking for advice as to to increase the greens or introduce fruit or else a starch carb. I am still unsure how to transition tbh. I have def lost an inch or two off my waist whether it is water or not I am unsure also

Mellor

shimmery wrote: »

I have cut carbs more or less completely through omitting pasta, rice potatoes porridge bread fruit basically anything with large amounts of sugar also. I get my carbs from vegetables only of the non tuber kind like leafy greens. I was just looking for advice as to to increase the greens or introduce fruit or else a starch carb. I am still unsure how to transition tbh. I have def lost an inch or two off my waist whether it is water or not I am unsure also

Introduce starchy carbs to your leafy greens. Don't go mad with huge servings. But small amounts (100g) of sweet potato, carrots and other root veg. Even regular potatoes.
1 piece of fruit a day is easy to manage.
Slowly adding in decent carbs and see how you get on. I'd still try to avoid processed sugar, and I'd skipped pasts/rice as a side dish as its very carb dense.

Skalragg

I found using sweet potato, wrolegrain pasta/rice with my greens helped keep carb cravings at bay, still allowed for weight loss

runawaybishop

shimmery wrote: »

I have cut carbs more or less completely through omitting pasta, rice potatoes porridge bread fruit basically anything with large amounts of sugar also. I get my carbs from vegetables only of the non tuber kind like leafy greens. I was just looking for advice as to to increase the greens or introduce fruit or else a starch carb. I am still unsure how to transition tbh. I have def lost an inch or two off my waist whether it is water or not I am unsure also

Do you want to stay on keto or are you looking to just go to a low carb diet? Whatever you choose ensure you get enough fibre into you. For the purposes of keto you can ignore the fibre amount when it comes to calculating your carb intake.

Just make sure you get fibre into you. It's not pretty otherwise

oscar_mike

Perhaps i should have been clearer for the people who like to jump in without context.... Loss of water weight is the most significant result in the first two weeks. I didn't mean it is the only source of weight loss and i never specifically stated fat is not lost.

And i really am uncertain about the point your making here.... I never said LC diets work on calorie surplus? That the second time you argued against a point i didn't make?????? You can explain that to me if you like?


So back to my original point.... both forms of diet will burn fat.

oscar_mike

What are you trying to prove exactly?? i never said fat isnt lost along with the water, i never disputed the difference between ketosis and low carb nor did i say a low carb works on a calorie surplus?

Why are you replying to points i never made?

runawaybishop

oscar mike, you were being corrected when you posted things that were untrue. Why don't you do a little research on what we touched on and then we can all have a lovely friendly discussion.

oscar_mike

If you would read my last post and tell me why you are replying to points i never made. . . . Never disputed ketosis, never said LC works on calorie surplus, never said fat wasn't lost?

runawaybishop

oscar_mike wrote: »

If you would read my last post and tell me why you are replying to points i never made. . . . Never disputed ketosis, never said LC works on calorie surplus, never said fat wasn't lost?

You completely misunderstood or misrepresented what a keto diet was and stated flat out that only water would be lost in the first 2 weeks. Both me and mellor corrected you on this.

If you want to wave your cock about I am not interested. If you want to discuss ketogenic diets I am happy to assist.

Mellor

oscar_mike wrote: »

I didn't mean it is the only source of weight loss and i never specifically stated fat is not lost.

Maybe you didn't mean to say only. Fair enough. But that's exactly what you did say. Which implies that no fat is lost.

So are we all on the same page now? It was a simple mistake. No more going in circles.

oscar_mike

No your opinion is wrong. For the third time, i never disputed the keto diet definition. Actually i said " Water weight is usually the only weight that comes..." I was implying that water weight is the majority of weight that comes off in this period. At no point did i say fat does not come off.

Why are you so pedantic?

oscar_mike

Im cool,

shimmery

Hello all again,
I have been following the low carb diet for 5 weeks now and I must say it is the way for me weight wise I have lost inches and yet I am always satisified.

Only thing is, I had a bit of a carb blow out this weekend as I was stressed and out of a routine! I didn't even really enjoy the foods I was eating because since giving up milk, I find now cereal tastes sour and even tea too! Also bread did not give
Me the same satisfaction but I also had a couple of slices. What will be the effects of a carb binge on a low carb diet and how can I try combat the bad effects
Thanks a mil.

oscar_mike

One or two days of eating carbs will have very little effect. You might see the scales go up from some water retention but if you get back on the horse right after you things will go back to normal within 2-3 days