akohekohe

I am thinking of trying a low-carb diet. After doing a search on this forum it seems a number of you have had success with a low-carb diet (and some of you have tried and found it not to your liking). What I'm looking for from you are pointers on how to get started and make it work.

A little bit about where I'm at now:

At the moment I'm actually pretty close to my target weight at 5'10" 175 lbs. My weight had crept up to 200 lbs over several years. I got it down to 175 over the last 5 months buy portion control. I've been eating a diet targeted towards low fat for quite some time. I usually ride about 150 miles a week about half on my commute and the other half on leisure rides. I've been doing 100+ miles a week for at least 10 years. I'm not fast but I can do centuries a couple days in a row without it bothering me too much. Still have a bit more belly fat than I would like but that is not a big issue.

My motivations for wanting to try the low-carb diet:

1. Not gain the weight I lost back.
2. In general improve my health in the ways that the low-carb people claim you can.
3. my wife really needs to lose some weight and I figure it will be easier for her if both of us go on a low-carb diet at the same time.

I figure a little planning before I start will make the chances of success better. My target date is to start March 1 - I figure this will give me time to get some recipes together, figure out how I'm going to stay low-carb at work, etc.

Any insight into what is needed to be successful with a low-carb diet and what the potential pitfalls are. Books to read, recipes, low-carb energy bars (I've seen quest protein bars and superstarch mentioned), etc.

Mobile 155

I went from 237 to 170 in 6 months with low carb, or less carb, and cyclin
. The key for me was training my body to use something other than carbs for energy. I would have a high protein breakfast with just enough carbs to get me going and have a small protein snack or lunch a half hour after the ride. I eat every 3 hours and snacks are about 180 calories and have a breakdown of 40 percent carbs, 40 percent protein and 20 percent fat.

I will admit the first 4 weeks I had enough energy for a 40 mile ride but I was a bit short on wanting to sprint. Once my body got used to being fueled 6 times a day the energy came back and so did the sprints and climbing. Also remember to take in less calories than you are burning.

mjh365

Hello. A good place to start is with Primal Blueprint by Mark Sisson then Paleo Solution by Robb Wolf. A lot of good info also on Dr. Peter Attia's Eating Academy. Good luck!

Ursa Minor

https://eatingacademy.com/start-here

CommuteCommando

First as to the low fat. I haven't reduced the fat I eat, but have change the nature of it. I avoid anything with hydrogenated oils-margarine and vegetable shortening are two very common sources. I eat nuts and avocados and olive oil. As far as carbs go, I have also changed the quality, but not really the quantity of these too. Whole grains, beans and vegetable are all pretty well balanced sources of carb. I do have refined sugar on occasion, but only when being physically active, and I avoid over doing it. I'm not losing very fast, but I am losing. I am very focused on not gaining it back. Now if only I could give up the wine. As far as alcohol goes, it is better to abstain completely if you want to loose. If you don't want to, a good premium beer once a week, or three to four light beers. I would go for the good stuff myself.

Trsnrtr

Im on a low carb diet due to Type 2 Diabetes. I get carbs mainly only from vegetables of which I have 4 cups a day. I don't eat carrots, turnips, beans, corn or potatoes. Haven't had a slice of bread or even a crouton since the middle of November, not to mention no potatoes, rice or pasta.

I eat 8oz of lean meat or some eggs every day and do drink non-sugared protein drinks. Also eat a handful of nuts a day. I haven't counted a single calorie.

My GP doctor has approved my diet and I see a dietary nurse every week who reviews my food diary and weighs me along with taking body measurements.

Without meds, my fasting blood glucose runs between 70 and 90. BP is about 126/80 and I've lost 34# and feel great. The biggest thing is that I have a flat day, energy wise, with no ups and downs. I use to get severe afternoon energy losses but not any more.

I wouldn't recommend my diet for everybody as it's been designed for me and I'm being constantly monitored. I would mention that I just got back from Tucson where I rode 240 miles in 6 days and climbed over 12000 feet and had no cramps or fatigue other than normal.

The hardest part was getting through the first 3-4 days as the body goes in to ketosis. Headaches, dizziness and nausea were bad. Also, ketosis makes for a really gummy sticky feeling in the mouth.

Again, my diet was designed to combat diabetes and lose a little weight which has been a big bonus.

mapeiboy

https://www.drperlmutter.com/about/gr...vid-perlmutter

Terex

Cut out beer, bread and pasta. And just don't eat so much. Weigh yourself everyday at the same time, and cut back intake little by little until you're losing weight on a week to week basis consistently. It isn't that hard.

If you're like my wife, and need some profoundly complicated diet regimen in order to lose weight, look at The Fast Metabolism Diet by Pomroy. It's super healthy, very filling, very expensive and very time consuming. And it works. Look at reviews, esp. on Amazon.

After a significant short term weight loss on the Pomroy diet, she's now juicing and has amazing energy levels but not losing as much weight so far.

But again, the easiest and cheapest way to lose weight is just cut down on your normal (healthy) intake of calories.

mrtuttle04

I am on a low carb diet and it has worked well for me. One thing I learned is that if I am riding longer than 20 or 30 miles without eating carbs I run out of energy. Therefore, I started riding with trail mix which has a nice blend of Carbs, protien and nonsaturated fat.

spdracr39

This is the key. It is not a diet if you want it to be permanent it is a lifestyle change. Don't eliminate food groups entirely just try to focus on the types that are better for you and avoid highly processed foods of any type.

Dellphinus

We did South Beach. Two weeks of "low carb" (prefer to thing of it as right carbs), then two of adding back in smart foods, then eat that way forever. it worked, and was pretty easy. First two weeks is designed to kill your carb cravings. ANd while you're doing it, you'll lose a ton of water- something about each gram of carb (glycogen) takes 8 grams of water store...

Bottom line- it works for me (and wife) , doesn't for some others, and makes sense for long term use.

qcpmsame 

Wise words for anyone wanting to get healthy and effectively reduce weight the correct way. It is what has allowed me to get rid of over 80 lbs in a 1-1/2 year period and I plan to keep the lifestyle change in my nutrition (not using diet for the term.)
Bill

BigAura

A few years ago I did a low-carb (20-30 grams/day) diet to lose 10lbs, which I did in a little over two weeks. After that I stayed on it for another month or so in maintenance mode, but got tired of the icky ketosis mouth and quit. If followed correctly it works very well for quick weight loss.

Nowadays I try and stick to eating real food and just monitor my weight daily a keep it in a five pound range (160-165 lbs -> 5'11" ). No matter what, your body weight is about how many calories you consume and how many you burn.