I have some Maintain Questions!!!!!!

[evern83]

Hello All,
I am hoping you all can help me with my current situation. here goes. As of July 7th i would have been on Atkins 2years. I have lost 140lbs and am very proud of myself.
My problem is this... to be honest, I kinda almost stuck to less than 20 grams of carbs a day for the last 2 yrs (with the occasional cheat every 8 weeks or so) I have really gotten into the gym and now I am training for a Powerlifting comp. The REAL problem is that EVERYBODY is telling me I have to have carbs in the morning to fuel the amount of weightlifting I am doing. I am so scared that once I let go of the ketosis control that I will go crazy and start eating off plan.(i'm a bit of a surgar addict) I'm afraid that if I don't have the ketosis to fall back on that I will cheat more. It was always my sheild before..."no I can't have that I'm in ketosis" ya know.
I guess my questions are these
1. can i continue to lose weight OUT of ketosis (and yes I read the book)
2. What if I ate carbs like oatmeal in the morning and then low carb for the rest of the day? would that work?
3. I'm a little lost on how people eat out of ketosis and still lose weight.
4. are people on maint. still in ketosis or not but still lose weight?

I would appreciate any help you can offer. I'm a bit overwhelmed by all this. For the last 2 yrs its been almost pure protein and I didn't have to worry about coming up with a huge eating plan.

help I'm SCARED!!!!!!! What If i eat off plan and gain all my weight back just like everyone has been saying will happen for the last 2 yrs!! (heard this one?....well as soon as you start eating regular you"ll gain it all back!)

Anyway sorry to be rambling. I really would appreciate any guidance you can offer. I can't stay on the induction anymore, I am starting to not feel well on it because of my workout routine. Thanks to you all

[BellaHMB]

First of all, congratulations!

I have a couple of questions:

1. Are you at goal now?
2. What kind of workout are you doing?
3. Would you please post your daily menu?

Thanks!
Bella

[Judynyc]

Anyway sorry to be rambling. I really would appreciate any guidance you can offer. I can't stay on the induction anymore, I am starting to not feel well on it because of my workout routine. Thanks to you all

Congrats on you success to date!!

You are right in that its time for you to go onto the next phase of your food plan. Atkins put OWL phase in there for a reason and I suggest that you use the OWL carb ladder to start to slowly add in foods that will raise your carb level. I mean very slwoly too...maybe one item a week.

Keep in mind that if you do eat higher level carb foods, to eat them in their whole form as much as possible...processed or refining is where we get into trouble.

Steel cut (or old fashioned oats)oats for breakfast with some nice fresh berries would be a great breakfast before powerlifting.

IMO...too many become carb phobic staying on Induction way too long....whole good carbs are good for you!!

Good luck in your competiton!

[evern83]

Thanks for replying, ok here goes....
No I am not at goal yet. Truthfully I would like to shed about 10 - 15 more pounds. I thought that by working out more that I would be able to do that but I have been stuck at the same weight (174.4 & I'm 5'9") for the last 4 months.
My workout goes like this.... I do weightlifting (very heavy) 3 times a week and cardio 3 times a week.
My meal plan is as follows and doesn't deviate too much....
Breakfast - eggs and some sort of meat and usually a protein shake before I workout or right after
Lunch is usually chix salad, tuna or some sort of deli meat and cheese
dinner is a lean protein, 2 veggies and some salad.

Any help you can offer would be great. Liek I said I have to start integrating some carbs but I'm afraid of being out of ketosis. Thanks

[evern83]

Thanks for the support. I have actually been thinking of the steel cut oats and I bought some already but I was afraid of getting out of ketosis so I haven't started them yet.
Are you on Maint? Are you out of ketosis and still losing or are you staying put at the weight you are? I guess I am baffled byt he whole maint. thing because my whole life has been a struggle to lose lose lose and as it stands, I still have about 10 - 15 more pounds to go!!!
Will there actually be a day when I can say "hey I'm happy at this weight and I can just maintain?" ( i really hope so)
Once again a mental battle I need to forge

[Prairieprof]

Hi, might I suggest you post your question in the Muscle Matters board? They have a lot of people there who seem really expert on weightlifting while low carbing.

I'm not qualified to offer you advice myself, and in my view you need more carbs in order to follow your plan properly irrespective of exercise, but let me ask, why would you take seriously the nutritional advice of trainers in a gym?? I sure wouldn't. Are they low-carbers? Do they have scientific training? Whatever you do, make sure you act on the basis of evidence (from sources that are not opposed to the LC way), not on the myths that get endlessly passed around.

[Dharma]

Other low carb plans, like Protein Power, don't have a "carb ladder" and IMO it isn't necessary to up carbs and maybe not really more healthy. Have you read "Good Calories, Bad Calories"??

I'm one of those people who has MORE energy and endurance when I'm on very low carb (20 grams). I've heard many people complain that they hit a wall during exercise when low carbing, but that really just means they aren't adapted enough to low carb - maybe they're eating too many to be burning fat instead of carbs. We have a lot more fat available for energy than glucose, so it makes more sense to be a fat burner rather than a sugar burner to me.

I weight lift twice a week, pretty heavy, not 'powerlifting' but heavy, not those 'pink' weights. I have a trainer. I've always been able to work out better with low carb than when eating carbs. My whole body just seems to function better.

Everyone's different - but I'd say listen to your body. If eating carbs makes you lose control, then why do it??

[Judynyc]

Originally Posted by evern83

Thanks for the support. I have actually been thinking of the steel cut oats and I bought some already but I was afraid of getting out of ketosis so I haven't started them yet.
Are you on Maint? Are you out of ketosis and still losing or are you staying put at the weight you are? I guess I am baffled byt he whole maint. thing because my whole life has been a struggle to lose lose lose and as it stands, I still have about 10 - 15 more pounds to go!!!
Will there actually be a day when I can say "hey I'm happy at this weight and I can just maintain?" ( i really hope so)
Once again a mental battle I need to forge

Your welcome! Try to move past your fear of eating oatmeal. Yes, I'm in maintenance and never did go into ketosis to lose my weight as I do SBD.

I've battled my weight for the past 40 yrs of my life. It was not until I figured out how to eat this way...for my body....that it all became easy for me. Not all of us do well on very low carb food plans. I did not feel well at all on VLC....but do feel great with the way I eat today.

I picked a goal of 160 as I felt that I would be able to easily maintain there. I have slowly gotten close to 150 over that past 2.5 yrs and am feeling good and very happy!

For me, the key to was really get it about processed carbs....now I eat lots of fresh veggies and protein, some fruit each day, a small amount of grain each day, like 1 Wasa. I eat foods from all the food groups and do keep grains to a minimum.

I have learned to cook and make really yummy meals now...rarely eat out. I allow myself to have an old favorite food about once a month ie: a bagel. It works well for me this way.

[liza15]

Honestly, I have held my weight for a year now, I have to say...that you really have to look at calories. Low carb isn't magic. You can't eat a ton of low carb and think you are safe, because the calorie content will kill you.... In fact many people load up on high fat, which has tons of calories, so they don't lose.
The best diet is: Low fat protein, whole grain high fiber grains, and fruits and veggies.PERIOD.........yes it sucks, but it works, trust me.

[BellaHMB]

So true Liza!

Bella

[TaDa!]

heya sweetie! I lose weight EASILY at 70 net carbs and I am not ketosis ... I did not realize that I have not been in ketosis in years until I saw my doctor's report of "no ketones" in my urine test, lol!!!

I suggest simply going up the carb ladder ... I would not jump in right with oatmeal ... but I am sure if you went to the "Muscle Matters" board, you will find a lot of folks who have done just that successfully! I do major cardio and heavy lifting and am actually probably going to add some kind of carbs in mid-workout come Monday .. but haven't decided what exactly, lol! Maybe we can compare notes

p.s I eat HIGH fat and I must watch my calories with vigilence. I disagree with Liza that you have to go for lowfat protein ... only if that is your preference ... but it definitely helps cut out some of the calories, for sure! I went to 1% milk from cream for this reason, btu my fat content is still somewhere around 55% ... I think it really is a YMMV thing!

[evern83]

What you said really kinda makes sense. Maybe instead of intergrating complex carbs I should try to lower the fat and calories I take in first.
I am stuck on the last 10 pounds I need to lose and it is killing me!!!
I am getting back into ketosis now (since I blew it last week with all the school parties I had to go to for my kids!) I might just spend a couple of weeks SLOWLY climbing the carb ladder and see what happens.

Thanks for all the support you guys!!!

[TaDa!]

evern83 ... Yah, if you can first figure out whether your calorie intake is on target - not too high or too low, doing the Carb Ladder will probably have better results. I do not necessarily advocate cutting down your fat unless you find you are eating too many calories to lose that last ten .. Slowly climbing the ladder is definitely the way to do it right - the only way you can truly see how foods affect you!!

Best of luck!!!!!

Pauline

p.s. I live just north of Boston

[JuliaL]

evern - you should consider reading the book Burn The Fat Feed The Muscle by Tom Venuto. It's what really helped me get past the mindset that I had to stay very low carb in order to keep the weight off. I know Dr. Atkins' plan incorporates good carbs and you're supposed to add them as you move through the phases, but for some reason Venuto's book just helped me put that into practice.

I think moving up the carb ladder and adding good carbs like oatmeal and fruit will only help fuel your workouts and help you keep it off. Not adding them will increase the chances of your gaining it back, not vice versa. I also agree that once you add carbs you have to watch calories and fat a bit more, but it's worth it. I eat good carbs and I still never feel deprived. You can do this! Good luck!

[Judynyc]

Originally Posted by JuliaL

evern - you should consider reading the book Burn The Fat Feed The Muscle by Tom Venuto. It's what really helped me get past the mindset that I had to stay very low carb in order to keep the weight off. I know Dr. Atkins' plan incorporates good carbs and you're supposed to add them as you move through the phases, but for some reason Venuto's book just helped me put that into practice.

I think moving up the carb ladder and adding good carbs like oatmeal and fruit will only help fuel your workouts and help you keep it off. Not adding them will increase the chances of your gaining it back, not vice versa. I also agree that once you add carbs you have to watch calories and fat a bit more, but it's worth it. I eat good carbs and I still never feel deprived. You can do this! Good luck!

Excellent post and advice!!!

I really like Tom Venuto too!!

[evern83]

Thanks Guys! I'll see if I can order Tom Venuto's book on Amazon.

p.s. TaDa I live North of Boston also!!!!!!! Maybe we can support each other some how.

[JuliaL]

Originally Posted by evern83

Thanks Guys! I'll see if I can order Tom Venuto's book on Amazon.

p.s. TaDa I live North of Boston also!!!!!!! Maybe we can support each other some how.

Venuto's book is not available on Amazon. YOu can only get it as an ebook on his website. You can learn a lot about the program on the Muscle Matters board too.