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Old 05-12-2011, 06:38 AM   #1
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How many net carbs do you eat daily, really?

Talking to my hubby yesterday (while crying - addressed on other thread) he asked me how many carbs I consume per day, my answer is - the least possible!

We need about 120-130 gr of glucose per day (when in long term LC), how many of those really need to be from the diet and not ketone substitution? Dr. Eades suggests what? 60 grams? Is this net carbs? Atkins also has the OWL which suggests more than induction amounts for long term weight loss. What is his recommended standard average? 35 or so?

Do you feel that increasing carbs a little and being consistent about it makes you more stable on this diet? Did it scare you to increase the carb consumption? I fear it like death itself!

How many (net) carbs do you consume to hum along nicely on this WOE? I know it is different for everyone, but it is always a great support to read about it.

(and last - If this question has another thread somewhere, please feel free to send me there!)

Thanks and Thanks!
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Old 05-12-2011, 06:44 AM   #2
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Hi,
I can only speak for the last 5 months, but I've been under 20 gm net everyday. I feel no cravings, my energy has been good, and I've noticed no deficiencies.

Like you, I'm scared to increase over 20. I used to love getting coffee when I was out and about and I'll forgo that now because I don't want the 3 extra grams of carbs from the splenda and cream. Sustainable? For now yes. As I tell my family, I'll worry about forever when forever shows up. Till then, I'll worry about right now.
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Old 05-12-2011, 07:34 AM   #3
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I'm usually between 10-12 total, not net. I will allow myself to go to 20-30 here and there, but not often.

In all honesty, more days than not, I'm far below 10g. It's from condiments, maybe a small amount of cheese, and a small veg serving. Oh, and hwc. I love my hwc. And almond milk.
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Old 05-12-2011, 07:52 AM   #4
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I average around 20 net, and I lose on that. Granted, its slow losses, but I'll take it. I do not freak out if I have 5 or 10 extra grams every so often, because most days I actually have less than 20. I tend to naturally eat in cycles. One day with a lot of food, three low days, or something like that. Do you use ******? That is a great website to use when tracking. I try to use it every so often especially if I'm eating something new. The only times I don't use it are when I am eating repeat items that I've tracked in ****** a ton of times. After a while, I just got to knowing how many carbs were in my regular staples. I personally don't plan to really increase carbs until I am down about 25 more pounds because food in general seems to slow my loss! lol , but that is just me. Some people actually say it increases their weight loss if they increase carbs. I would say do a trial and error to find out what works for you if you are unsure. You can always lower carbs later if it isn't working. JMO.

hope that helps
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Old 05-12-2011, 07:58 AM   #5
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I agree with Mom2AYorkie. It fluctuates just a bit depending on what's going on, but in general I try to plan about 20g a day for now. That works for me. Dairy is probably where the carbs mainly come from. I think it really comes down to your metabolism, genes, etc. I know some people who can have much more than 20, others can't go above that for one day or they gain. Usually for me, a day here or there doesn't make a difference. It's when I have several days of not keeping track and keeping it around 20 that I note a gain. Good luck!

Also, Fit Day is very helpful if you are starting out. I gave up on it after a while since I eat pretty much the same every day- I tend to be boring. I do however weigh myself daily, and write it down at the beginning of every week, and that lets me see the bigger picture and assures that I am on track.
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Old 05-12-2011, 08:08 AM   #6
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Quote:
Originally Posted by PandaReina View Post
...Do you feel that increasing carbs a little and being consistent about it makes you more stable on this diet? Did it scare you to increase the carb consumption? I fear it like death itself!
...How many (net) carbs do you consume to hum along nicely on this WOE? I know it is different for everyone, but it is always a great support to read about it.
Hi PR
MY plan is uber simple. 30 net carbs a day and I subtract all fiber and sugar alcohols.

Been doing it since Aug 2008. Down at least 110 pounds.

I did this because 20 left me hungry, and at 30 net carbs, I'm never hungry, nor feeling deprived. I feel this has kept me very consistent and stable. Never had a binge or fall-off-the-wagon episode.

I'm in this for life, so I don't even weigh myself (well once a year at the doctor's). I can tell you the 8'' off my waist is wonderful. And being able to buy clothing without ''Made by Goodyear Blimp Division'' in the label is a good thing.

One additional part of my plan:
Once every 4-6 weeks (last time was mid Feb 2011) we go to any restaurant we choose and have any meal we want from the menu. No restrictions on restaurants or food, no take home. One meal, not a whole day. I count it as zero carbs, and the very next meal, back to the normal routine.

Self-styled and happy with it…and still checking it out to see where 30 net carbs a day will take me…



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Old 05-12-2011, 08:10 AM   #7
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I just can't go over 20. For me, stable in every way means staying at 20 grams net or less.

From personal experience and everything I have read, I am confident our bodies make MORE than enough glucose for the brain no matter what we eat. People fast for weeks without brain damage, you know? That whole issue is a red herring to scare people.

Last edited by ravenrose; 05-12-2011 at 08:12 AM..
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Old 05-12-2011, 08:11 AM   #8
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TY! I do not feel like I am in the minority now. I still would love to hear about people who consume more carbs and how they do it.

I use ****** daily, despite it being slow and freezing so often I feel like kicking my screen. I also weight myself daily (I have a link below with my obsessive tracking of it).

However, I would like to increase my carbs a bit but am not sure how to go about it without feeling guilty!
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Old 05-12-2011, 08:13 AM   #9
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I've been low glycemic/low carb since the turn of the century. 30 carbs a day max.

Down over 50 pounds and keep it off.

BTW, the brain likes carbs but works better on ketones (or so I've read)

Bobby
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Old 05-12-2011, 08:13 AM   #10
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I eat between 20 and 30 net carbs a day. Some days are in the higher part of that range, most days are in the lower part.

Last edited by zipp2play; 05-12-2011 at 08:14 AM..
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Old 05-12-2011, 08:42 AM   #11
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I should add, I am a runner. I have noticed if I get too low on my carbs the day before I run, it takes everything I have to run. I don't believe in the need to CARB up, but I do feel that for me, if I want to run MWF and S, the day prior I need a few extra carbs.
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Old 05-12-2011, 09:01 AM   #12
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I have no idea how many I actually get. I don't intentionally eat grains, starch or sugar. If a food has more than maybe five grams per serving, I don't eat it. I am very disciplined about what I consume but very lax about tracking it.
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Old 05-12-2011, 09:13 AM   #13
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I stay at or under 20 total carbs every day.

When I got to goal, I was scared to be in maintenance because of thinking I had to up my carbs to make this a life long woe. Though I tried upping them, a few lbs crept on so I went back to 20 total carbs and have made that my forever woe.
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Old 05-12-2011, 09:39 AM   #14
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My ****** program shows 17 carbs average for the last 2 months, 1.6 fiber.

I get the carbs from eggs, cheese and the occasional serving of veg or nuts.
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Old 05-12-2011, 11:32 AM   #15
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still in Induction level carbs as I have lots & lots to lose.

Lately, I stay at no more than 10 net grams. I do count them, and i use them when i need them (like on a cheeseburger). Love & Profits: FLATFERENGHI
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Old 05-12-2011, 11:41 AM   #16
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Probably about 10 net carbs for me. After I reach goal and want to add some more, I will not use any AS and try to only add 5g at a time in veggies or cheese. That way, I will know for sure if it's working or not.
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Old 05-12-2011, 12:50 PM   #17
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Quote:
Originally Posted by PandaReina View Post
However, I would like to increase my carbs a bit but am not sure how to go about it without feeling guilty!
carbs are not about morality. it's easy in our society to get confused about this sort of thing, even though when you put it out there it sounds stupid. treat yourself like a test subject and carefully try adding carbs. Atkins suggests adding 5 grams a day and seeing how that goes for awhile. you can't tell in just a few days, you know how weight fluctuates for different reasons. and it can also depend on what you eat when you add the carbs. just relax and carefully experiment. it should be fun! *hug*
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Old 05-12-2011, 01:08 PM   #18
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Old 05-12-2011, 01:11 PM   #19
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I have been feeling very good on as close to 10 and under as possible. Yesterday I went up to almost 20 and felt sluggish and tired. So yeah, I think this is working for me. I get most my carbs from eggs, cheese and my HWC, with the occasional veggie here and there. So far so very good.
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Old 05-12-2011, 01:30 PM   #20
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I stayed at 20 or less for a long time. I guess after a while I slowly moved up to 30 or so, however I usually try to stay under 20 most of the time. I've been doing this for many years, so my approach may be a bit different than some.

Mainly I am very afraid to add back any more carbs than that as I know myself and I don't want to go back to my old ways. As you said, everyone is different. Some people can reintroduce some carbs to their diet and have no issues with gaining, or perhaps continue to lose. Me, not so much.
On some level I'm sure it's also subconscious. The days I've had more carbs I swear I can see it in my face. Who knows though...could just be guilt.

I have friends that aren't on a LC diet but only cut out all carbs after 4PM. They've dropped a decent amount of weight over time. Definitely slower losses, but still works for them. I attribute it to eating less (a hamburger is a lot smaller when you cut out the roll, fries, and ketchup). They attribute it to having no carbs at night allowing the body to digest fats and protein. Maybe...

Anyway, guessing that totally didn't help...lol.

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Old 05-12-2011, 01:35 PM   #21
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I'm at 20-25 total grams, maybe 30 on a very heavy day, which happens maybe twice a month. I don't really keep track of net carbs, though, just gross carbs. Almost all of my daily carbs come from veggies. I limit myself to 4 oz of cheese max, and I don't really like to eat nuts, so that makes it simpler.
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Old 05-12-2011, 01:52 PM   #22
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After 2 weeks of induction, I was so happy to add more carbs. Instead of increasing it 5 carbs at a time, I must have jumped from b/w 10 - 15 to b/w 25 - 30. Oh did I pay! For the next 3 weeks, I lost 0 pounds! So I am back at b/w 15-20 daily. Most days its 15 or less. The other day though, I cheated, had some rice (about 1/3 cup) with some nice creamy sauce (that must have had sugar) and low carb cheesecake at Cheesecake factory, might have gained about a pound which I lost almost immediately. Thank God!
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Old 05-12-2011, 02:28 PM   #23
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How about varying the type of carbs you eat but stay at a low carb count?

I took some great advice from Cleo and it is working for me because I too am afraid of upping my carbs thought I seem to lose just as well when I was eating 100 grams a day (hungry though).

Instead of increasing you carbs maybe try varying the carbs. I eat about 30 carbs a day..sometimes higher or lower than 20. ANYWAY...I jump around the rungs just making sure I don't go over 30. I might eat a piece of bread or fruit but eat low carb veggies. I eat yogurt but trade off something else.

Even at 30 carbs a day, I am finding that eating is REALLY varied and balanced.

I am not not ready to up my carbs but I am thinking that I will up my carbs using some safe foods (more broccoli or veggies).
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Old 05-12-2011, 02:37 PM   #24
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I average between 20-25g total carbs, so I guess I get between 15-20g net carbs. I figure if I count total carbs I don't have to worry about going over. I rarely eat bread, never eat pasta or drink pop. So 95% of the time my carbs are from veggies, eggs or cheese, maybe a few from condiments.
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Old 05-12-2011, 02:38 PM   #25
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I eat 80-100 carbs a day. It mostly comes from oats, brown rice, whole wheat tortillas, sweet potatoes, vegetables, and sometimes fruit.
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Old 05-12-2011, 02:54 PM   #26
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Wow! Thank you so much for the replies and suggestions. I think I will stay where I am. I eat between 15 net carbs and up into the 80 net carbs on "weak me" days. Of course my weight loss fluctuates like ocean waves, but I do not think I need to give in into eating more carbs just because I "should".

Goof luck to all and I am so happy I am doing this with such a great bunch of people!
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Old 05-12-2011, 04:00 PM   #27
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i try to stay under 20.
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Old 05-12-2011, 04:46 PM   #28
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I think one's "low" carb limit can serve different purposes.

Generally "low carbs limits" are set for one or more of the following reasons:
(a) Prevention of Syndrome X symptoms (HBP, Bad Cholesterol, Insulin Resistance/Diabeties Type II, etc...);
(b) Achieving Ketosis (for alternative energy (fat burning);
(c) minimizing insulin for the purpose of preventing storage of dietary fat and promotion of lypolysis; and/or
(d): To balance out a higher fat/protein diet to remain satiated and prevent cravings, and such.

In general, initially the brain requires about 100 grams of glucose per day, but can adapt to about 70 grams a day. Eating less than these amounts of carbs will be essential to maintain Ketosis, if that is the goal. So 0 to less than 70 carbs should be able to keep most people in Keto, with care taken to allow for accidental or inevitable carboverdoses.

I am unsure how many carbs is required to prevent/reverse Syndrome X symptoms, but I would think any amount that keeps you in keto would work, and even a slightly higher carb limit would probably work, but not a limit equal to or higher than what most doctors reccomend for diabetic diets (type II), as their patients don't seem to reverse/improve thier symptoms eating 200+ carbs.

In regards to minimizing fat storage and maximizing lypolysis, it is probably more effective to limit one's carbs per meal to a maximum of 12 carbs per meal, in order to minimize insulin releases, and maximize glucagon levels. Following this in conjuction with maintaining ketosis allows your body to burn the dietary and stored fats once broken into ketones.

In regards to balancing the other macronutrients to minimize cravings and maintain satiation, it seems to be on an individual basis.

In sum, there are different reasons and different amounts of carb limits to achieve each purpose, which should be considered before just arbitrarily picking an carb limit. That said, expirimention will be required for each individual anyway, but they should beware of all the considerations.

Personally, my carb limits have fluctuated. At first it was 55 just to get into the whole LC WOE. Now that I'm familiar with the WOE, I find myself gravitating toward the 30-40 carb range inorder to lose weight. I seem to get kickedout of Keto aroun 60-80+ carbs, so I always try to stay under that while I want to loose fat. However I will be planning on adding muscle shortly, and from what I read, I may need to increase my carbs signifigantly to add muscle mass, but I still don't plan on going over 125 -150 range, as I always want to prevent any kind of Syndrome X/Insulin resistance issues. Once finished adding muscle, I think I will eat just enough carbs to stay out of ketosis, and maintain my muscle mass without gaining body fat. I am sure it is something that will ebb and flow, rather than a static figure for the rest of my life.
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Old 05-12-2011, 04:55 PM   #29
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I love your answer Taxbane. Thanks.
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Old 05-12-2011, 07:32 PM   #30
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I vary from 20-40g net a day. As long as I eat at least 1000 calories a day, I am losing steadily. Somedays I am just not hungry enough to eat 1000 calories, somedays I eat 1500 without even trying.
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