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eraser51 10-03-2013 02:44 PM

I really need Help/Advice
 
Hi folks!

I need your help!

Having been overweight my whole life I tried every diet ever published.. at least it feels like it.

Now I tried atkins which really worked for me. I lost in the last 8 weeks 10kg (22pds) but now I am totally stalled. Before I always listened to doctors and made only 1800 calory diets and the like. Which probably ruined my metabolism.

My Problem:
I thought 4 weeks ago (while eating 2400 calories) that now I can try to eat (before i counted) only listening to my hunger feeling. But then I ended up (still counted for myself) with only 1600 calories! I tried for 1 week and lost kg/pds but stalled. I thought it would be bad staying that low for too long. So I ate normal again. But still I am stalled for 2 weeks now. I cut out dairy and been in ketosis much better, but I am quite hungry now. My macro nutrients are 70% fat, 30% protein, 5% carbs. Still no change on the scale.



My Stats:
29 years
male
186cm
150kg now
before 161kg
basic metabolism ~2800calories or ~2200calories with bmi+30 formula
insulin resistant
thyroid is normal



What should I do?
Do I need to eat way more?
Should I change macro nutrients?
How many calories?

susan41 10-03-2013 03:08 PM

There will by a lot of folks that will chime in here and help you wth the macros and the math part of your post.that person isn't me lol. What I can tell you is don't quit. Don't over think or tweak too soon. Your body is adjustng to a big change.

We all have that post induction "stall" I'm there right now also. Just hang in there!

2muttsmom 10-03-2013 03:37 PM

First off, YAY you!
You lost 22 lbs in 8 weeks, which averages to almost 3 lbs a week, which is actually very good. You didn't say how long you've been "stalled", so your actual losses would be higher in the weeks you were actually dropping.

Don't panic - you're doing great. Your body is likely taking a breather to catch up.

Your "stall" doesn't concern me as much as your hunger. If you're keeping your fat percentages that high, you shouldn't be super hungry. My suspicion is you are not eating enough. I'm a 199 lb chick and I'm losing on 1500-1600 calories a day and not hungry. That doesn't sound like enough food for you.

I have found that I lose VERY slowly or stall altogether if I don't get enough to eat. A lot of folks can self regulate and don't need to keep track to ensure they don't over or under eat. I am not one of those people.

At the end of the day though, it sounds like your body is just adjusting to the weight you've already lost. I don't think it's a stall unless there's no movement on the scale for a solid month.

Biochic 10-03-2013 03:42 PM

This happened to a lot of folks after dropping weight initially. Honestly, it happened to me too. Just keep doing what you were doing. Take your measurements and don't listen to what the scale says.

jmc305 10-03-2013 04:15 PM

Okay I'll do it. Your macros add up to 105%. I am a 32 year old male and I would starve on 1600 calories a day, regardless of where the calories came from (protein/fat/carbs). I think you are probably not eating enough. If there's one thing I've learned on low carb it's that you shouldn't be hungry. Eat when you are hungry, stop when full and don't worry about the calories so much. That's my advice.

ravenrose 10-03-2013 06:32 PM

how interesting. except for a few periods, I ALWAYS have to be hungry to lose weight, no matter how low the carbs. and often I have to be hungry just to maintain my too high weight. I think a lot of us don't have the luxury of eating as much as we feel we need to.

tina1973 10-03-2013 07:09 PM

If I were you, I wouldn't change a thing from what you did in those 8 weeks. Stick with it and you will start losing again. I get it, I get impatient too but you gotta stay tough. It's working, so don't mess with it.

Ps. Please remind me of my own words when I post something similar when my body does this.

jmc305 10-03-2013 08:05 PM

Quote:

Originally Posted by ravenrose (Post 16629292)
how interesting. except for a few periods, I ALWAYS have to be hungry to lose weight, no matter how low the carbs. and often I have to be hungry just to maintain my too high weight. I think a lot of us don't have the luxury of eating as much as we feel we need to.

That was/is the main selling point of LC to me: no hunger. If I had to go back to being hungry all the time, I'd just do weight watchers. Give me my reduced fat Cheddar/Sour Cream Ruffles and my 100 calorie packs of cookies! :laugh: I am still fairly young (32), I am male, and I lift weights like mad. So I guess my muscle tissue uses up a lot of the excess when I do stumble and eat too much. I also don't have any medical conditions that require meds that promote weight gain or hinders weight loss. I'm thankful, believe me.

Being hungry sucks! I'm sorry you have to go around hungry, even on low carb! I remember the weight watchers days where I ran out of points. It's not fun. If appetite suppression is what you need, have you tried glucomannan capsules? They supposedly expand in your stomach and take up space, helping you eat less. IDK if they work or not. :dunno:

Punkin 10-04-2013 02:38 AM

I don't know if this helps, but what you are trying to acheive is a reduction in bodyfat levels, which doesn't always show up well on a scale. It is because weight loss is masked by other things such as water and glycogen storage. For example when I started a low carb diet I immediately lost 5lbs within the first 2 weeks. Then for four months I lost no weight at all but still was eating low carb. After 4 months I had a dexa scan which analyses your body composition. It turned out that I had lost a total of 8lbs of lean mass and 4.5lbs of body fat. So how is that possible since the scale only showed a loss of 5lbs?!

By the way glucomannan is soluble fibre and for some people they just need to increase fiber in their diet to slow down the rate of digestion and insulin spiking that can occur with eating meals. You can also use glucomannan in cooking which might be better to reduce the feeling of being bloated. I use it in baking and as a thickener. I love it because I am never hungry.

eraser51 10-04-2013 05:12 AM

Hi!

thanks for the replies.. but my question still lingers on :/

I know eating 1600kcl was bad but should I go back to 2400calories? or do I even need more? I calculated 2800calories, is this correct? Which formulas do you use to get your basic metabolism? Did someone use an ergospirometry to measure BM at their doctor?

Did you counted/calculated?

emel 10-04-2013 08:03 AM

Quote:

Originally Posted by eraser51 (Post 16629673)
Hi!

thanks for the replies.. but my question still lingers on :/

I know eating 1600kcl was bad but should I go back to 2400calories? or do I even need more? I calculated 2800calories, is this correct? Which formulas do you use to get your basic metabolism? Did someone use an ergospirometry to measure BM at their doctor?

Did you counted/calculated?

It may be that your lack of hunger is due to released body fat. A low carb/ketogenic food plan makes body fat accessable as a fuel source. Some of your caloric needs are coming from your food, and some of your caloric needs are coming from stored body fat which is now available for energy.

You don't really need carbohydrate at all. In the absence of carbs, your body will use fat for energy except for a couple of organs, most notably the brain. If you don't have enough carbs in your diet to meet the brain's needs, your body will synthesize glucose from protein. If you don't eat enough protein, your muscle tissue will be broken down to make the glucose the brain needs. Thus, you must eat the correct amount of protein to preserve muscle mass.

Low carbers eat fat for energy--it's what we run on for fuel. However, since we are overweight, we have body fat stores which can be converted to energy. That's the beauty of a low carb/ketogenic food plan----- it allows us access to the calories stored in body fat, so we can eat our protein, eat a little bit of carbs to tolerance, and then add enough fat to the food plan to stay satisfied but not stuffed. At a caloric deficit, we access our body fat for energy not provided by what the mouth sees.

So, your lack of hunger, causing you to eat fewer calories, may be a sign that your body has adapted to using dietary and stored body fat as its fuel source. I might think differently if you were only eating a few hundred calories, but since you are instinctively eating 1600, we might assume that you're also burning several hundred calories of body fat per day, bringing your total caloric burn into the reasonable range.

That being said, if you are hungrier some days, go ahead and eat more, to satisfaction.

jmc305 10-04-2013 02:00 PM

Quote:

Originally Posted by eraser51 (Post 16629673)
Hi!

thanks for the replies.. but my question still lingers on :/

I know eating 1600kcl was bad but should I go back to 2400calories? or do I even need more? I calculated 2800calories, is this correct? Which formulas do you use to get your basic metabolism? Did someone use an ergospirometry to measure BM at their doctor?
Did you counted/calculated?

I think I did, actually. My nutritionist made me blow into a machine to tell me my basal metabolism...and it didn't mean jack. She put me on whole grains/high fruit, low fat garbage and I STRUGGLED to lose an ounce until I found low carb. My calories went up and my weight went down. So I don't pay any attention to calories anymore. I worry about carbs and sugar and that works for me.

eraser51 10-14-2013 07:02 AM

Hi there

sorry to bump that up again.

I consulted my nutrition specialist again to get her opinion and she said I could eat just 1400-1600calories but I need to take vitamine supps (which I already take! she must have forgotten ^^ ).

I tried that 1600calories for 1 week and just feel quite miserable (hungry all the time; especially at the evening/ feeling like a stitching side; sometimes/ thinking about calories all day). I dont know. Someone else encountered something like that with a low calorie intake (below BMR)?

After weighting on my scale I also just lost 400 grams in 1 week and just get up and down around 150kg with my weight.

Could that be just muscle mass?
Does the fat burning increase if I ate finally my metabolic base rate at ~2500 again like in the beginning?


Suggestions?



At least I finally got an appointment with my doc on thursdays for that metabolic base rate test (spiroergometry) hope that will at least show something.

Oh.. by the way.. no ketosis at least not on the stix... Is it correct that the body adapts and produces just as much as it needs? but I thought ketosis overproduction is necessary to get rid of the fat?

BulldogMom 10-14-2013 07:47 AM

Everyone had great advice. I don't count calories. I use my hunger levels as a better way to gauge how much to eat. This isn't a diet for me but a lifestyle change. If you are miserable, you'll never stick to this long term. So I'd rather lose slower by eating more if it means I'll stick with LC for the long haul. I go through periods of bouncing the same few pounds around to losing at a decent rate. Some months I lose only 2 lbs, some I gain 3 lbs, some I lose 6 lbs. The important thing is to not let a stall or slow losses discourage you. You are doing great btw!

2muttsmom 10-14-2013 08:34 AM

Eraser, I personally believe you are not eating enough and given you are very hungry it makes sense.

The way I do this (and keep in mind many do not want this anal retentive method) is 1) I calculate my BMR using height, weight, and age. (Google BMR Calculator)
For you I get 2858. 2) Assuming you are a no-exercising slug like me, you'd then multiply this by 1.2, getting 3430. That's the number of calories to maintain. 3) To lose weight, you then multiply 3430 by .8 and then 3430 by .85, arriving at 2744 & 2915.
That is the range I would keep my calories IN BETWEEN. (For me today it's 1495 & 1589 and decreases as I lose weight) I strive not to go below the lower and not to go above the higher. (Many have found if you eat at starvation levels the body goes into survival mode and won't give an inch.)
And, to get there, I make sure my fat/protein/carbs ratio is 70-80%/~ 20%/ and remaining carbs, usually around 10%.
I measure and track everything that I eat as I go through the day, being cognizant of dinner still to come when I plan lunch, etc.

As I said, this doesn't work for everyone. Many can't stand the thought of measuring and tracking. And, that's okay. I've found for me, I can't keep my food intake high enough or low enough gauging by just my hunger nor keep my ratios in the right proportion without it. Even when I'm plugging in the food before I eat it, I realize that I've significantly misjudged how much of something I can have or how much or little fat it has vs. protein, etc.

And, my food is very basic. Most of my carbs come from my coffee and half and half as well as cheese. I'm not eating much in the way of veggies. (But of course I'm taking daily supplements, which I have every day since I was a little kid.)

I'm an accountant - tracking numbers is in my DNA. :) YMMV. I wish you luck finding what works for you. A little hunger once in awhile won't kill you nor should it derail you, but I agree with most here that on LC you should NOT be uncomfortably hungry.


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