Drop the carbs?

[Samilia]

Hello

 

I have been dieting for two weeks, lost 6 pounds. My friend is insisting on me dropping any carb all together, because at lunch I get a 6" subway sandwich, tuna, or chicken. I eat light around 6, usually protein like chicken or eggs, with vegetables, that I love btw.

 

I have always had bread or cheese, being french that's part of my diet. Now i understand that I can't stuff my face in it, but I am reluctant about taking everything away and then finding the same face in a box of cookies because I'll crave it so bad.

 

My idea of dieting is portion control, and eating a balanced diet. What's your view on it? I exercise as well at the gym.

 

Thanks

[Toddbt12y1]

Instead of going off of carbs, try to eat healthy carbs. Maintain a cardio. The results will be better.

 

Healthy carbs are like sweet potatoes. Then you won't have to deal with no energy...but you can go no carbs. Just get in more protein.

[Samilia]

Instead of going off of carbs, try to eat healthy carbs. Maintain a cardio. The results will be better.

 

Healthy carbs are like sweet potatoes. Then you won't have to deal with no energy...but you can go no carbs. Just get in more protein.

 

I eat sweet potatoes yes, instead of white potatoes. I also eat avocados, olive oil, fish, fruits, etc.. I have no cereals in the house as I don't see it as an healthy alternative (lots of sugar). I do eat yogurts and milk.

 

What could I eat once a week as a treat? I have no idea.. I stay away from ice creams, cookies, etc..

[tman666]

Well, I'm sure you'll get some "informed" people on here backing up your friend's claim with "science", but let's be real here: you like eating your carbs, right? So how long are you going to be able to sustain a carbless diet before you say "**** this" and quit your diet all together?

 

Yes, there are merits to limiting (not eliminating) carb intake when trying to lean out. I could type you out a page long post about why this is. But the bottom line is that your diet will ultimately be unsuccessful unless it's something you can adhere to.

 

The primary thing with losing fat is that you need to be in a caloric deficit for it to occur. A caloric deficit means that you're taking in less calories in the day than you're burning up through activity and your base metabolic rate. This deficit doesn't have to be huge, mind you. Generally, 300-500 calories below maintenance is a good target to shoot for.

 

I personally like to structure my macronutrient split in the following way:

 

1) determine your protein requirement. I shoot for 1 gram of protein per lb of lb of desired lean mass per day. For example, if you're 180 lbs on the scale and ~15 percent body fat, that means that you're around 153 lbs of lean body mass. This equates to a target protein intake of 153 grams per day. This equation can be simplified to 1 gram of protein per lb of desired mass per day if you don't know your bodyfat percentage.

 

2) determine how many calories are left in your daily allotment after your protein intake is factored out. For example, if your base caloric requirement is 2500 calories and you're taking in 160 grams of protein, that leaves you 1860 calories to play with. If you're trying to lean out, subtract 500 from this number (1360) to get account for your deficit, i.e., do not take deficit calories from your protein intake.

 

3) out of your remaining caloric balance, you can pretty much split it up however you like. If you're training hard that day, I personally like to emphasize carb intake post workout. If you're having a sedentary or rest day, minimize carb intake and emphasize fats instead.

 

That's basically how I do it. I actually don't count calories anymore either, but I think that it can be good to temporarily (and carefully) track calories in order to get an idea of how much food you're actually eating and in what breakdown. Visualizing how many calories a meal has in it is a sure fire way to mistake your caloric needs.

 

Cutting out carbs is not necessarily a cure all if you can't stick to it. My personal view is that cutting carbs out completely is a terrible idea for the vast majority of people. You'll be able to stick with your diet (days that you're in a caloric deficit) for longer if you come up with a plan that works with your preferences and lifestyle. Finding out what works best for you will take time, trial and error, and patience.

[Toddbt12y1]

Isn't there a low fat, no sugar icecream?

 

I believe you can snack on that. Don't take my word for it; as I have not tried it.

 

It wouldn't hurt you to eat a "cheat" every once and a while. Unless you feel like your willpower won't holdup. Only when you overdo it.

 

Though, a cheat is like a slap in the face of your hard effort. It really wouldn't hurt.

[Imported]

I like my carbs, they taste good. However, if I want to look especially good naked for a few days, I drop carbs, deplete the hell out of it for a couple weeks. @ 2 days out, I drop water a lot as well. I feel really...flat usually. Then the day before, I eat carbs again and I just plump up with such hardness and definition it is like I took drugs. After a few days, I return to normal, which is still pretty damn good.

 

 

Day to day, week to week, month to month, a calorie is a calorie. Unless it comes in the form of a full on unrestricted pizza. Then it is Godly.

[tman666]

^^^

 

When I diet down, I have a cheat day about once per week. The reason I say cheat day rather than a cheat meal is because in my mind, I can eat whatever the blazes I want to in any one particular meal provided that a) I'm hitting my daily macros and b) I'm maintaining an overall caloric deficit for the day.

 

But as far as a cheat day goes, it's a deliberate foray into a caloric surplus. The key is not the make it so big that you completely fall off the wagon. Just like with dieting down on 300-500 calories per day, my cheat days go the other direction for 300-500 calories.

 

Since my cutting diet isn't all that restrictive in the first place, a cheat day is, for me, more of a mental respite than anything else. It helps prepare me to continue with my deficit days in the coming week.

 

One thing that I also believe (based on my own experiences). I personally have been having better success with shorter-term cutting rather than longer term cutting. I used to try and cut very slowly for months and months because I was terrified of losing muscle. Now, I'd rather consolidate my efforts to 1-2 months ahead of my target date. The trick is not to allow yourself to get too fat when you go off your diet. You can bulk up on a slight caloric surplus without having to eat yourself into obesity. This helps immensely the next time you diet down since you're starting from a leaner state.

 

Just remember that Rome wasn't built in a day. It might be years before you really "figure it out" for yourself. Self experimentation into what works best for you is the most important thing. The internet is a double edged sword in that there is some good info out there, but there's at least an equal amount of pure drivel.

[Samilia]

Well, I'm sure you'll get some "informed" people on here backing up your friend's claim with "science", but let's be real here: you like eating your carbs, right? So how long are you going to be able to sustain a carbless diet before you say "**** this" and quit your diet all together?

 

Yes, there are merits to limiting (not eliminating) carb intake when trying to lean out. I could type you out a page long post about why this is. But the bottom line is that your diet will ultimately be unsuccessful unless it's something you can adhere to.

 

The primary thing with losing fat is that you need to be in a caloric deficit for it to occur. A caloric deficit means that you're taking in less calories in the day than you're burning up through activity and your base metabolic rate. This deficit doesn't have to be huge, mind you. Generally, 300-500 calories below maintenance is a good target to shoot for.

 

I personally like to structure my macronutrient split in the following way:

 

1) determine your protein requirement. I shoot for 1 gram of protein per lb of lb of desired lean mass per day. For example, if you're 180 lbs on the scale and ~15 percent body fat, that means that you're around 153 lbs of lean body mass. This equates to a target protein intake of 153 grams per day. This equation can be simplified to 1 gram of protein per lb of desired mass per day if you don't know your bodyfat percentage.

 

2) determine how many calories are left in your daily allotment after your protein intake is factored out. For example, if your base caloric requirement is 2500 calories and you're taking in 160 grams of protein, that leaves you 1860 calories to play with. If you're trying to lean out, subtract 500 from this number (1360) to get account for your deficit, i.e., do not take deficit calories from your protein intake.

 

3) out of your remaining caloric balance, you can pretty much split it up however you like. If you're training hard that day, I personally like to emphasize carb intake post workout. If you're having a sedentary or rest day, minimize carb intake and emphasize fats instead.

 

That's basically how I do it. I actually don't count calories anymore either, but I think that it can be good to temporarily (and carefully) track calories in order to get an idea of how much food you're actually eating and in what breakdown. Visualizing how many calories a meal has in it is a sure fire way to mistake your caloric needs.

 

Cutting out carbs is not necessarily a cure all if you can't stick to it. My personal view is that cutting carbs out completely is a terrible idea for the vast majority of people. You'll be able to stick with your diet (days that you're in a caloric deficit) for longer if you come up with a plan that works with your preferences and lifestyle. Finding out what works best for you will take time, trial and error, and patience.

 

That's pretty much my view on it. Thanks for the advice all, I'll just stick to what works for me like you said.

 

As for the low fat no sugar ice cream, I suppose they make them in single portions. Although for now I'm not craving any of it. Maybe because I have lowfat yogurt to my diet.

 

Routine is what works for me. I get into one, and the weight comes off. My only "bump" on the road is going out with friends, hard to resist the white wine. I just limit myself to two glasses.

[Emilia]

One thing that I also believe (based on my own experiences). I personally have been having better success with shorter-term cutting rather than longer term cutting. I used to try and cut very slowly for months and months because I was terrified of losing muscle. Now, I'd rather consolidate my efforts to 1-2 months ahead of my target date. The trick is not to allow yourself to get too fat when you go off your diet. You can bulk up on a slight caloric surplus without having to eat yourself into obesity. This helps immensely the next time you diet down since you're starting from a leaner state.

 

Yes I find this works for me as well. I don't allow it to get out of hand, there are a couple of indicators on my body when I know I have to start cutting a little bit and it takes me about 2 months. I cut back on carbs but don't cut them out completely, for certain parts of my training I need them anyway.

[Samilia]

Yes I find this works for me as well. I don't allow it to get out of hand, there are a couple of indicators on my body when I know I have to start cutting a little bit and it takes me about 2 months. I cut back on carbs but don't cut them out completely, for certain parts of my training I need them anyway.

 

Right, I can't exercise if I haven't eaten the right food, I get really moody and I end up leaving before my time's up.

[fortyninethousand322]

I dropped the carbs a few years ago. Great results for me. Which is really what physical fitness and weight loss science really is: what works for you. Everybody's metabolism and hormone level is different, so diets have to be tweeked correspondingly. I've never found that calories in vs calories out worked for me.

 

So I eat as much meat and green vegetables that I want. Cheese, almonds, walnuts. Cut out all bread, white sugar, sweets, rice, noodles, pasta, fruits (except apples), and make sure nothing has any trans fat in it.

 

Worked for me. See what works for you.

[TigerCub]

Stick with your idea!!

 

People have come up with all kinds of ridiculous diets, usually with the intent of selling you something. Ignore them. In the end it really just boils down to keeping calories in < calories out.

 

Also, IMO "dieting" is a bad idea. You want something sustainable that will start you towards a lifelong healthy diet. That obviously doesn't include no bread forever.

 

I agree that people shouldn't listen to the gimicky stuff.

But is it honestly as simple as calories in < calories out ?

 

Like, if a person is allowed 2200 calories a day and they waste 1800 of those on pizza every day, they'd still lose weight?

 

Seems unlikely (to me) - I know they would be terribly unhealthy and lacking so many nutrients, but really - that eating plan would still result in weight loss?

[tman666]

I agree that people shouldn't listen to the gimicky stuff.

But is it honestly as simple as calories in < calories out ?

 

Like, if a person is allowed 2200 calories a day and they waste 1800 of those on pizza every day, they'd still lose weight?

 

Seems unlikely (to me) - I know they would be terribly unhealthy and lacking so many nutrients, but really - that eating plan would still result in weight loss?

 

Yes, if you're burning more calories than you're taking in (even if it's only pizza), a person will (theoretically) lose weight.

 

That said, the body's hormonal and metabolic responses to each type of nutrient differs. Consider the guy/gal who eats 2000 calories per day of lean meats, leafy green veggies, slow digesting carbohydrates, quality fats, etc. versus the guy/gal who eats 2000 calories per day consisting of doughnuts. I think it's pretty obvious that the person that consumes a balanced, nutrient rich diet (versus just calorically rich) is going to look better, perform better, feel better, most likely live longer, exhibit better health markers, etc.

 

The flip side of this is that some people seem to think that their food choices alone will allow them to lose weight/bodyfat. A person can still get fat eating "clean" foods. A caloric deficit is still needed in order for the body to dip into its fat reserves for energy.

 

Keep in mind that the body is a machine built for survival. It doesn't care whether or not you have six pack abs. In fact, evolutionarily speaking, low body fat percentage is not conducive to increasing odds of survival. As such, the human body is very adept at utilizing everything we put into it and storing the excess. Once stored (as fat), the body does not want to get rid of those reserves.

 

Fat loss is simple, but not easy.

 

Addressing the original topic of whether or not the OP can still enjoy the foods he likes and prefers: yes, one can still lose fat and enjoy the foods they like during fat loss dieting as long as a caloric deficit is maintained.

 

There's a video out there somewhere of Dorian Yates talking about how he'd sometimes down a protein shake and a chocolate bar post workout (because he wanted to) during his contest diet down. His argument, which proves valid, was that he was still in a caloric deficit for the day, so he could still enjoy his treat.

 

I think a key principle here, as with most things in life, is reasonable balance. While the laws of thermodynamics hold true, the human body is pretty complex. Individual human behaviors add an even greater complexity layer on top of that. Due to this, one can simplify things greatly for themselves by adhering to some basics (see the 3 recommendations I posted above), trying to eat clean most of the time, and being consistent in their application. As long as what you're doing works for you, who is to say that you're wrong?

Edited January 21, 2013 by tman666

[sweetkiwi]

Everyone's body is different. I always had what I thought was a skin condition. White red flakey patched on my arms and shoulders.

 

When I came to Italy I over did it on the pizza pasta bread and surprise!! The patches got worse. Then I researched gluten intolerance and realized I had been poisoning myself my entire life.

 

I completely cut out gluten from my diet and went Mediterranean for a month and a half. Dropping 7+ kilo. And I felt incredible!!! I still eat rice and potatoes.

 

Also there are carbs in fresh fruit and even in fresh vegetables so completely cutting out these good carbs is a bad idea.

 

Your 6 inch tuna sub is dripping with mayo. And cheese is animal fat. Not good stuff regardless of your nationality.

[KungFuJoe]

Keep in mind that if losing weight is your goal, there are basically two "popular" methods to go about it.

 

Calorie deficit

Carb deficit (putting your body into ketosis mode, and otherwise known as the Atkins diet)

 

Carb deficit means limiting your carbs initially and slowly introducing them as you go. For example, for the first two weeks, you will limit yourself to 20g of carbs a day, to get your body into a state of ketosis (where you burn fat instead of carbs for energy) and then as the weeks go, slowly introducing more carbs as long as you keep meeting weight loss goals.

 

Atkins works...and it works FAST. Problem is keeping it off after you're done.

 

Keep in mind that for Atkins, even though they recommend complex carbs (veggies, sweet potatoes, etc) it really doesn't matter what kind of carbs you get as long as you stay under your limit.

 

For calorie deficit, you basically figure out how many calories you can take in a day to lose a certain amount of weight a week (plenty of online calcs for this). When on a calorie deficit diet, it doesn't matter WHAT you eat...all that matters is you limit your calories. Of course, you want to eat as healthy as possible but that has nothing to do with weight loss.

 

Your best bet for losing weight AND keeping it off is ...simply...lifestyle change. Portion control and watching what you eat once you get to where you want. Understanding that "diet" is not temporary...it's a way of life. Eating right should be something you do every single day of your entire life. Not because it keeps the weight off, but because it's HEALTHY to do so.

[TigerCub]

Yep. The difference between that person and the person who ate 2200 calories of fruits, veggies, whole grains, and lean protein is that the pizza eater would spend most of his day starving (because 1800 calories worth of pizza probably isn't all that much food, at least for nearly an entire day), and therefore be unlikely to be able to stick to that plan.

 

I knew there was a catch

 

I kid. Thanks for the reply.

[FitChick]

Atkins works...and it works FAST. Problem is keeping it off after you're done.

That's the problem with all extreme diets. That's why you should aim for a lifestyle change and do it gradually so you are less likely to backslide.