Question for Kimmer

[abercrombie3f]

I've noticed how much wisdom and advice you give regarding this low carb way of life. I was wondering if you could help me out. I am in the process of OWL. If I start to increase BOTH my daily calories and carbs, will I gain the weight back?? Perhaps maybe even a sample menu?? I will appreciate your help tons!!!!!!!!!!!!!

[JuliaL]

I'm not Kimmer, but reading your post I can't help but wonder why you would increase your calories. That's not the goal of OWL. You're supposed to gradually increase your carbs with good carbs, one type of food at a time. First more veggies, then nuts, then berries, etc. Increasing calories will likely result in weight gain. Most people have to watch both calories and carbs to lose weight.

Good luck!
Julia

[abercrombie3f]

thanks for your advice

[DisneyPrincess]

yup I agree with Julia. Sorry I am not kimmer either. The point of OWL is to start to slowly introduce good carbs and more veggies. That is unless of course you arent eating enough now

[abercrombie3f]

thanks for your suggestions guys--could you guys give me a typical menu sample of yours??

[DisneyPrincess]

Originally Posted by abercrombie3f

thanks for your suggestions guys--could you guys give me a typical menu sample of yours??

Sure! I dont know your stats but my calories are based on mine so I am probably lower than you would be unless you are 4'11 and 105lbs

1: 3 egg whites, .5 cup oats w/ SF syrup
2: protein shake, .5 cup oats
3: 3 oz chicken, .5 cup yams, 3 cups brocolli/cauliflower mix
4:1 cup 1% cottage cheese, .5tbsp natural PB
5: 10 large shrimp sauteed with peppers and mushrooms in 1tbsp cococut oil
6: 3 egg whites, 1 tbsp PB

[abercrombie3f]

thanks for your help--how many carbs do you usually maintain a day??

[DisneyPrincess]

Originally Posted by abercrombie3f

thanks for your help--how many carbs do you usually maintain a day??

I am not in maintance and I carb cycle but my normal days are around 130g and high days are about 180g

[abercrombie3f]

thanks for all your help--sorry I am bombarding you with all these questions--how did you increase your carbs that high without gaining weight??

[DisneyPrincess]

Originally Posted by abercrombie3f

thanks for all your help--sorry I am bombarding you with all these questions--how did you increase your carbs that high without gaining weight??

Dont be sorry! I like to help.

I started really slow at first. I increased by 5g a day with just veggies for a week, then I started with new foods such as cottage cheese, fruits and then onto whole grains. I did 5g a week for about a month, then went to 10g a day. After about 3 months I said "forget this" and went to 100g a day. From there it was alot easier.

Check out the sticky on top of the Muscle Matters board about adding in carbs, there is some great advice

[ahowell]

Carbs and cals are on a balance...higher carbs =lower cals
lower carbs=higher cals

if you look at her menu, the only fat shes eating is PB and coconut oil, not much fat in yams, oats, egg whites ..

[JuliaL]

Originally Posted by Jackielbrown04

Dont be sorry! I like to help.

I started really slow at first. I increased by 5g a day with just veggies for a week, then I started with new foods such as cottage cheese, fruits and then onto whole grains. I did 5g a week for about a month, then went to 10g a day. After about 3 months I said "forget this" and went to 100g a day. From there it was alot easier.

Check out the sticky on top of the Muscle Matters board about adding in carbs, there is some great advice

I did the same thing until I started Burn The Fat Feed The Muscle. Then I added whole grains like oats, and my carbs per day went to about 150g. It's important to remember that when you eat more carbs you have to lower your fat. That doesn't mean NO fat, just lower. You are supposed to eat good fats from things like nuts, fish and olive oil. I am in maintenance - I'm 5'7" and weigh 140. Here's a typical day of eating for me:

Meal 1 - 1/2 cup cooked steel cut oats and 2/3 cup egg white omelet with spinach and 1 tbs. parmesan cheese.
Meal 2 - 1 oz. almonds
Meal 3 - 3 cups salad greens with 1 tbs. dried cranberries (no sugar), 3 oz. chicken breast and 2-3 tbs. light vinaigrette dressing, 1/2 apple
Meal 4 - 2 cups raw spinach with 1/2 can tuna or 3 oz. salmon, 1/2 apple
Meal 5 - 4 oz. chicken or fish, 2 cups green veggies, 1 cup FF plain yogurt with splenda and about 1/3 cup berries

[Kimmer]

Wisdom? Nah, just my opinion. My very strong opinion.

There's no need to increase calories, but as you add carbs you'll want to adjust your fat downward a bit. Actually, it often happens automatically.

What you do want to be careful about it is adding carbs back gradually. This is the only way to get a feel for what your body can handle and still continue losing. Many people make the mistake of "carbing up" like a starving man rescued from a desert isle ... then they're puzzled when they 'stall', or worse, think they've ruined their metabolism.

It's an excellent sign that you're planning your carb future. A very excellent sign!

[abercrombie3f]

you don't even know how much you're helping me!! So when you would add in more veggies, or cottage cheese or whole grains, did you add that same food everyday?? For example, once you added a cup of cottage cheese, did you do that every day and then once you added a whole grain did you eat that every day as well???

[Kimmer]

You probably wouldn't be interested in my Maintenance menu. I'm not a "carb" person so I don't eat bread, tortillas, rice, pasta, rolls or pastries. I do have the occasional potato, but most of my carbs are low carb veggies, fruit and yogurt.

[JuliaL]

Yes I started by adding one new food at a time. Then I would see how it affected me. So when I started eating fruit I didn't add oats and the same time. But you have to give it a week or so to really tell. You should not only watch to make sure it doesn't cause you to gain weight, but you should pay attention to cravings, etc.

I have trouble with wheat products. They cause me to get cravings and I avoid them. I don't eat bread or pasta, but oats, barley and quinoa seem to have little affect on me. The only grain I eat every day is oats. Others are only occasional treats.

Oh, one more thing - make sure you eat protein with your carbs, especially fruit. That slows the digestion of the carbs and helps prevent blood sugar spikes.

[Kimmer]

Originally Posted by abercrombie3f

For example, once you added a cup of cottage cheese, did you do that every day and then once you added a whole grain did you eat that every day as well???

No, I think you'll do better if you alternate (one day cottage cheese, next day 1 slice of whole wheat bread, next day baked apple, etc.)

However, that's after you've found your CCLL (critical carb losing level). You're supposed to add 5 carbs to your daily total and raise it by 5 each week (week 1 - 25, week 2 - 30, week 3 - 35). Dr. Atkins used a serving of asparagus as an example, but .5 cup of cottage cheese could work, or a half slice of whole wheat bread.

The important thing to pay attention to what your body does with the carbs. Weigh every couple of days and see what's happening so you can decide whether to continue adding.

Remember, the lower your calories, the higher your carbs can be.

[DisneyPrincess]

I added one new food alone a week to see how I felt with it...I now eat them all together!

[JuliaL]

Remember, the lower your calories, the higher your carbs can be.

I disagree. I eat pretty high calorie, average about 1800 per day if you count my high calorie/carb days in there. I do eat much lower fat though. So I would say the lower your fat, the higher your carbs can be. And it also depends what kind of carbs we're talking about. Slow-digesting carbs such as oatmeal don't make me gain weight.

[Kimmer]

Originally Posted by JuliaL

I disagree. I eat pretty high calorie, average about 1800 per day if you count my high calorie/carb days in there. I do eat much lower fat though. So I would say the lower your fat, the higher your carbs can be. And it also depends what kind of carbs we're talking about. Slow-digesting carbs such as oatmeal don't make me gain weight.

I guess I'm kinda figuring that excess calories are coming from fat. Lean protein and lettuce don't have much in the calorie department.

[DisneyPrincess]

Originally Posted by JuliaL

I disagree. I eat pretty high calorie, average about 1800 per day if you count my high calorie/carb days in there. I do eat much lower fat though. So I would say the lower your fat, the higher your carbs can be. And it also depends what kind of carbs we're talking about. Slow-digesting carbs such as oatmeal don't make me gain weight.

yup, this is me too

[abercrombie3f]

I would actually love to see your maintenance menu if you don't mind

[Kimmer]

Originally Posted by abercrombie3f

I would actually love to see your maintenance menu if you don't mind

OK, but it's boring:

Breakfast - Usually nothing, maybe yogurt (Dannon 100 cal), tea
Snack - Fruit (whatever's on hand for my kids)
Lunch - Leftovers at home, big salad & chicken if out, diet soda
Snack - Usually nothing, but maybe another fruit & diet soda
Dinner - Protein, unlimited veggies, maybe a potato item (no gravy)
Dessert - No. I can't. I have no willpower.

Except for fruit and the odd potato or large spoonful of corn, my maintenance menu is much the same as for my weight loss phase, just larger portions.

I don't use Fitday for myself very often anymore, but when I do it seems I'm running about 1200-1400 calories, 70-100 carbs (total, not net).