Help getting off "Low Carb"

J

jj-f

New member
A few months ago I decided to get into shape, my friend recommended a low carb diet to lose weight fast. Much to my surprise it worked great I was able to lose around 30 lbs (I went from around 186lbs to 155lbs), I loved my low carb diet I was able to eat as much as I wanted and still lost weight. about two months ago I decided to ease off the low carb diet and go onto a low calorie and exercise routine. I seem to be slowly gaining weight I'm back up to 160lbs and I can't figure out why, PLEASE tell me what I'm doing wrong with my routine. I am looking to lose weight and gain muscle ( I would love to get a six pack, but mainly i've always had a bit of a spare tire on my sides and a bit on my stomach, i want it GONE.)

DIET
1 packet of oatmeal for breakfast - 120 cal
3 coffee's throughout the day with cream and splenda - around 195 cal
4 rice cakes with hot sauce - 160 cal
4 rice cakes with condiments - 220
1 soup stock cube for dinner - 30-45 cal

EXERCISE
Minimum
60 pushups
60 full sit ups
60 one handed bicep curls with 20 pound dumbbell
100 twists (don't know what it's actually called, you spred your legs as far as they can go, cross your arms and twist your body to the side and down toward your knees. The motion is sort of ^ with a twist.)
Climb 16 floors from my apartment to the ground floor and back again.

Maximum
Climb 16 floors from my apartment to the ground floor and back again.
Bench press 10 reps of everything from 100 to 50 - total 50 reps
Rowing machine 1 mile.
Running on a treadmill 2 miles.
60 sit ups
100 twists

Note:
I am male, 23, 5 foot 7, 160lbs.
 
Well first of all...low carb isnt exactly the best diet to stay on for life, and second of all if your eating what you say everyday, thats only 740 calories which is putting your body into starvation mode, and its trying to hold on to all your extra fat, energy as much as possible. You can't lose weight eating just that. The minimum you should ever be at is 1,200 calories. Try and boost your intake, and incorporate a more rounded diet of fruits, veggies, whole grains, lean proteins, and lots of water...etc. What your eating right now is very very limiting, and for someone going off of low carb, pretty much all your eating right now is carbs and so your body doesnt know what to do. Your confusing your body, the best advice I have is to read around the forum, start a better calorific meal plan with VARIETY and keep exercising.
 
Cheaters Never Prosper

The reason I eat lower then normal calorie count is I tend to cheat once a week. I'm Italian which means if I ever go see a member of my family I need to eat. I go have dinner with my family once every weekend and I will have to eat what is made, Its usually full of calories and very bad for me. When I tried eating 1500 plus that weekend meal I started gaining back a ton of weight. With the calorie intake I have now the weight gain is much much slower.
 
JJ said:
The reason I eat lower then normal calorie count is I tend to cheat once a week. I'm Italian which means if I ever go see a member of my family I need to eat. I go have dinner with my family once every weekend and I will have to eat what is made, Its usually full of calories and very bad for me. When I tried eating 1500 plus that weekend meal I started gaining back a ton of weight. With the calorie intake I have now the weight gain is much much slower.
Click to expand...

It shouldnt matter if you have a cheat once a week...if your going on the way you are. Having a cheat meal once a week is going to act like a binge on your body, and your body since its in starvation mode from your lack of calories earlier in the week will store your binge as excess fat, because it knows it wont be able to get that kind of nutrients for a while. No offense, but you are going to really mess up your metabolism eating the way you are...Im less than a year away from getting my RD (Registered Dietitan) and so Im pretty legit on what I say about nutrition, and also I used to be bulimic for about 5 years so i know all about binging and what it can do to your metabolism. I strongly suggest you look around the forum, and focus on eating better, because your just going to set yourself up for failure in the long run.

I honestly believe your once a week binge and your very very strict calorie intake during the week is the reason why you are putting on weight--regardless of what your exercise is...

I also pulled this from your other post---if you are looking for advice, my suggestion would be to listen to some advice...

"According to what you listed above you are only eating 740 calories per day. In my opinion that is WAY WAY too low. If you want to build any muscle you have to feed your body, heck, if you want to lose weight you have to feed your body. FEED YOUR BODY.

Try eating 11 calories for every pound you weigh (1760), if you don't lose at this level then you may consider moving to 10 (1600) calories for every pound. This is information that I found on this forum.

Good luck to you!"
 
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Low carb trouble.

Problem is I've tried to do a 1500 cal "lowish carb" diet so that my body could get used to carbs again and was gaining a lot of weight. I don't even know if it's possible to go off of Low Carb and not gain weight :( . At this point I'm just trying to gain back as little as possible. Thank you for the advice I'll try to take in more calories with a more rounded selection if I gain some weight back I'll just try my best to lose it again, this time without going low carb.
 
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That sounds like a good plan :)

Honestly getting off low-carb is hard, thats why so many people struggle with it, because they can lose a ton of weight while they are on it-- and then when they adopt a normal lifestyle they gain it all back, but its just not practical for everyday life. Carbs are not Bad. Developing a more rounded diet plan will ensure that you can lose the weight and keep it off, instead of cutting out a major food group that offers a lot of nutrients and benefits.

Good luck :)
 
I'm sorry, but your diet is terrible! I ate around that amount when I was an a teenage girl struggling with anorexia.
Where is the protein? What about fruits or vegetables? I can't imagine you are gaining weight (I honestly don't think thats how "starvation mode" works - although the above poster is right, you are doing a great diservice to your metabolism). If you are gaining any weight then its probably just bloat from eating nothing but rice cakes, oatmeal and coffee and then bingeing once a week.

Increase your calories and try eating some real food.

end rant.
 
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Hi JJ,F.

If wondering, my body is on "low carb" diet. Being a T2 diabetec body, "lower carb" diet (and 2+ hours of exercise per day) is the only means to keep my body's BG numbers driven down into normal body range. There isn't anything wrong with lower carb diet - if it improves your body's overall health numbers. If wondering, my body runs best on 75-125 carbs per day. I remember reading that for age 43 male of my body weight and size, 130 carbs per day is most body's "sweet spot". The spot where the body is getting enough carbs and its pancreas isn't being over stressed - from carb exposure overload. Unknown to many, our "on average" North Amercian daily diet contains approx 300-400 carbs "every day". And that's before one "super sizes" their take outs. Sad to say but true.... Don't believe me? Write down all daily carbs you eat (from veggies to meals to added sugars to evening snacks) and add them all up. Bet its within 300-400 carb range - at end of every day. In reality, the average body's sweet spot range is between 130-150 carbs per day. For T2 bodies, its less - like my 75-120 carbs per day. Some T2 bodies have a carb sweet spot of 75-50 and even 50-30 carbs per day. But, below 75 and the body does start to "turn onto its self" - due to lack of enough carbs. But that's a different discussion...

Long story short.... May I suggest that perhaps "on average" the normal North Amercial diet isn't good for your body either. Perhaps "extreme low" 60 carbs per day is too little of carbs. Perhaps a middle ground between say 130-150 carbs might be best on your unique body? If you can, do some "carb counting" testing during several weeks to discover what is best on your unique body. For your unique normal body. Perhaps 130 carbs per day is best? Perhaps 150 carbs for your younger body is best? Your body has its own exact sweet spot number - just like my body has its own carbs per day sweet spot number. As my doctor often says to me, "implement what works best on your unique body. If it works - keeping doing it". Yes. These statements are from a doctor who believes in "lower carb" diet - especially if it improves one's overall health numbers / overall health condition. And, one can remain on "lower carb" food intake for life. Our North Amercian diet already has 3 times MORE carbs then our body really needs. No wonder why T2 diabetes is on dramatic increase. But that's a discussion for a different thread.

Hope this helps in your research....

.
 
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Hi JJ,F....

Also.... Perhaps its the wording in your post. Just in case you don't already know, try not to confuse Carbs and Calories. They are very different things.

In simple classification / comparison terms:
- Calories is "final energy" for the body. Its what the body uses for pure energy (inner fuel).
- Carbs is a special "fuel cell" (sort of speaking) - that converts into Calories. If wondering, the body's pancreas converts carbs into calories.
- Fat is a different type of "fuel cell" - that also converts into Calories.
- Protien is a different type of fuel cell as well. This also converts into Calories.
- Fiber is a special cleaner. Vitamins is like "octaine power" boost for one's body. Proper balance of Fiber and Vitamins is good thing to have as well. Just like deep freeze winter vehicles use gasoline `antifreeze` in its engines during the winter time. Little amounts of Fiber and vitamins helps keep the inner body cleaner and lubricated as well.

If one wants to "reduce daily carbs" and want to keep the same available "final energy" numbers for the body (re: target calories per day amount), simply increase amount of daily protien (like eggs, meats, cheese, nuts, etc.). One can also do some increase in good fats (which is much different then bad fats) as well. At end of the day, one has the same daily calories (pure energy) but its original fuel cell source is "less carbs" but more protien (like real meats, real fish) and little amounts of good fats.

Unfortunately, many people confuse carbs and calories. Or, use these terms interchangeable. From a source to final energy classification perspective, carbs and calories are completely different.

If wondering, my unique "D" body is on 75-125 carbs per day but is on an increase of protien (to obtain final energy of 2,000-2,500 calories per day). At end of the day, my final calories (as a diabetec body) has the same 2,000-2,500 calories as comparied to a normal body. But, my body is on a lower carb diet ratio - because of my weaker pancreas. This "works for me" - and my diabetec body. And yes, lower carb with increase in amounts of daily protien is a food ratio I must retain the rest of my life (to keep my daily Blood Gloucose numbers under control).

Hope this clarification and why "lower carb" diets work better (for some folks)....

.
 
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Hi JJ,F

Unfortunately there are good carbs and bad carbs. You cannot go back to all the refined starches we're eating nowadays like all white sugars, parboiled rice, rice cookies, nice pasta etc... If you really want to lose weight and keep it off there are some things you never go back to.

You say you are Italian, well I like my pastas because I learn t to eat pasta from Italian friends, but try to eat wholewheat pastas instead. There is also nothing wrong with some binging once a week.

I want to suggest something to you and like all things you're free to take it or leave it.
Go to the "Body For Life" website. It is free. They've got fantastic dietary and exercise guidelines you can download and adapt to your lifestyle. The bottom line is, it really works. I lost 8kg in two weeks and I did it in a healthy way.

The reason I mention this is because you said you want to build muscle. They will also give you better guidelines on exercising than what you're doing now. Some exercises are just a waste of time. So rather do something that will work for you.

Hope this will help you some. If you want more advice just tell me, it's free and there is plenty more where this came from.

Good luck
Jac
 
Thanks :)

Thanks to everyone for all their input. I do plan on changing my diet thanks to your posts, I'm going to add some fresh fruit at lunch for some "Good Carbs" and a lean chicken breast at dinner for protein. Adding the fresh fruit and chicken should boost the calorie count and give me a much needed change to my diet, do you think that is enough or should I add more/ take away some?
 
Hi JJ,F

If you really want to do this you need a structured eating plan and you must know which foods are good foods and which foods are bad foods. I'll try and give you the basic guidelines. Many people found this way the best for lean and mean bodies, loads of energy and all the benefits that goes with it.

You need to eat 5 to 6 meals a day (6 is better). Spread it evenly through your day ending not later than 2 hours before you go to bed. You need to eat 6 portions of protein and 6 portions of carbohydrates a day and at least 2 liters of water a day especially if you do strenuous exercises 6 times a week.

The best protein (I'm just listing those that are easiest to obtain) is: Chicken breast, lean ground beef, top round steak, top sirloin steak, turkey breast, lean ground turkey, salmon, tuna, egg whites or substitutes, low fat cottage cheese (one of the best sources of protein). Carbohydrates: Fat free yogurt, Whole wheat bread, Sweet potatoes, baked potatoes, pumpkin, squash, steamed brown rice, steamed wild rice, wholewheat and spinach pasta, yam, oatmeal barley, corn, beans, strawberries, apple and orange. Veggies: Green beans, mushroom, cauliflower, spinach, brussels sprouts, peas, tomatoes, carrots, green peppers, asparagus, broccoli, artichoke, celery, zucchini, cucumber, onions, lettuce,and cabbage.

Your portions should approximately be the size of the palm of your hand or a clenched fist. There are many tasty recipes that you can come up with using these foods. Since the Italians are usually very good cooks , I don't think you should have a problem using your imagination to invent some good recipes. I usually eat enough of the steamed veggies in order not to feel hungry and it did not prevent me from losing weight.

Remember, it is a conscious choice. You either want to do it to feel good physically and mentally or you don't. It is as simple as that. The choice is yours.

If you need more help just post.
Jac
 
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