Carb intake--Let's take a vote!

I don't track much anymore, but when I do check it the carb count comes in at around 100-150.  I am very carb sensitive and the wheat thins will do me in every time.  (No it's not jus****er retention from the salt)  Like everyone else, the carbs I do get are mostly complex, (except today I had a slice of pie)....ahem....anyway.  I do try to stick to whole grains and high fiber carbs.  I agree that there is so much contradiction out there about carbs.   Hey, speaking of carbs, did anyone besides me ever make mashed potato sandwiches?   You know, white bread with heavily buttered taters layered inside?  Thinking of it now makes me almost sick, but back then........ Traci  303/131

I stick to the 15:7 carb to protein ratio. Every 15g of carbs requires a minimum of 7g of proteins. I never eat more than 30g of carbs per meal but I do eat 5-6x day. So my carb intake maximum is about 90-180g a day. My carbs are simple and complex depending on my mood.

I read your page! That was so helpful, it sounds like a great (and simple to keep track of) plan. So is it ok to have protein withOUT carbs? Say like my protein shakes that have 27 grams protein and only 3 carbs? Thanks, leslee

Thanks for checking out my page. Protein shakes are good for snacks and is okay to consume without balancing. The three CEO's in the body for controlling apetite, metabolism, and fat storage are: The thyroid - It regulates your metabolism based on how much glucogen your body is getting per day. If the body is not getting enough, the thyroid will balance your metabolism in order to keep things running efficiently (Leading to slower metabolism).  The Pancreas - The main function of the pancreas is to figure out how much insulin should be released in order to bring blood sugars normal. If blood sugars are out of balanced day in and day out, the pancreas will dump loads of insulin in the bloodstream in order to regulate blood sugars. This causes hypoglucemia, diabetes, and obesity. The Brain- No matter how many times you hear it, I am going to clear this myth up and kinda yell it out. THE STOMACH does not tell your body it is full, the brain does. The brain does this with neurotransmitters (Dopamine or Serotonin). Too little Dopamine will cause cravings for sugars, carbs, sweets (The brain is telling you it needs glucogen), Too much Serotonin will cause sleepiness, grumpiness, and the feeling of fullness or bloatness (It is synthesized from Tryptophan which can make you crash after eating a large carbohydrate meal).  It kills me everyday to see our OH members follow nutrition plans that makes absolutely no sense, and will eventually lead them back to being obese (Check out some other forums and read the "Why am I gaining weight again" postings.).  The body needs glucogen in order to operate proficiently. Eating a low carb diet will cause weight loss in the beginning (Muscles, Fa****er), but will cause an imbalanced hormonial system which will cause other things like a decrease in metabolism, mood swings, fogginess, and last but not least weight gain. The weight gain comes because once the dieter decides the low carb lifestyle is not for them, they gorge themselves on simple carbs in order to replenish glycogen levels. The body remembers the shortage of glycogen, and stores 70-75% of glucogen in fat cells just in case you decide to deplete your body again. Protein, Carbs, and Fats can be converted in to glucogen within 2 hours of eating, so after the dieter slams down alot of carbs, the body takes what it needs to provide energy for the decreased metabolism, and stores the rest for later.  The proper balance is controlling hunger, providing the body with enough glucogen, and eating frequent small meals. The reason for eating small meals is because it requires calories to convert foods into glucogen, if you eat every 2-3 hours, how many calories do you think your body will burn attempting to convert whole foods into glucogen? Balancing using the 15:7 ratio takes care of all the things above.  15g-30g Carbs a meal will provide enough glucogen for the body and will not cause your blood sugars to spike off the charts which will lead to low blood sugar and the process of fat storage.  7-14g Protein will slow the effects of insulin on the blood sugar and provide the body with amino acids and other fats needed to build muscles and keep your metabolism running in high gear.  Fats are very important! Fats act like a sticky pad for insulin, it slows the effect down and blood sugars remain stable. Also, fats will slow the digestion of foods because it requires the body to burn 9 calories of stored glucogen in order to burn 1g of Fat. But the down side is if your body is out of balance, too much fat will be stored as well.  Here is a sample meal I would use if I was taking protein shakes (I hate shakes, and only eat whole foods). Breakfast: 3oz Hashbrowns cooked in fat free spray (15g Carbs) 1 Egg (7g Protein) 1 Slice of Whole wheat toast with P-Nut Butter (15g Carbs, 7g Protein, 12g Fats) Total: 30g Carbs, 14g Proteins (Balanced) Drink 1 bottle of 20 oz water (Do not eat again until this bottle is complete) Snack: 1/2 c Oatmeal w/ cinnamon and a little margerine (24g Carbs, 8-10g Fats)   8oz Favorite Protein shake made with fat fre milk (20-28g Protein) (Here it doesn't matter if you are drinking with your foods, because the oatmeal is wet food and the shakes are too (Personally drink with all my snacks). (Balanced) Drink 1 bottle of 20 oz water again and do not eat until this bottle is done. Lunch: Turkey and Cheese Wrap with Lettuce, Tomatoes, Mayo, and a little bacon (28g Carbs, 26g Proteins) The wrap contains carbs and need to balanced with protein. The veggies are fiber and can be eaten freely, the mayo is the fats.  (Balanced) Drink 20oz of water (I know this is getting old but this is your last bottle for your daily water requirement. Snack: 100 Calorie Snack (Cookies, Muffins, Candybars) (15g Carb) 8oz Milk (8g Protein)  This is important because the nuerotransmitters for Dopamine is satisfied. This area of the brain is your reward center and the cravings for sweets are no longer an issue because you know at anytime, you can have your favorite sweets by balancing them with protein.  (Balanced) Protein Shake w/ fat free milk (20-28g Protein) Here you are just balancing your protein levels before dinner and will also handle any hunger issues (By now, you will not be hungry).  Dinner: 3-4oz Steak (22-28g Protein) 1/2 Baked Potato (30g Carbs) Broccoli & Cheese (Fiber and 5-10g Fats) (Balanced) Late snack: ( If you are craving goodies) Any simple sugar that adds up to 15g of carbs (i.e. 3 oreo cookies, 1/2 blueberry muffin) 8oz Milk (8g Protein) (Balanced)

oh god i wish i had all that knowlage

My NUT said to never go under 100g carbs.  How can one only eat 20g carbs? Carbs are in fruits, veggies and dairy - I guess youd be eating a lot of meat *shrug* Anyways here is what my NUT has said to lose weight - calories come from 40% protein/30% carbs/30% fat to maintain weight 0 30% protein/40% carbs/30% fat The majority of the carbs are fruits, veggies, dairy with starch/grain carbs last. Typically during the weight loss phase my bread/starch carbs were 1-2 servings per day... during the maintenance phase I have been eating approx 3-4 servings of bread/starch a day.  My NUT pushed to eat balanced meals - protein frist, then veggie, then fruit and lastly starch carb... when I did 1-2 servings of bread/starch a day typically w/lunch and dinner I had my serving(s), now that I do 3-4 each meal has a bread/starch and typically 1 snack with some form of protein (cheese and crackers, soy crisps etc)

I love your avatar "I eat carbs" lol I should make a shirt that says that. All I know is I ALWAYS want to do no carbs because I see a weight loss. in the last year I have done the atkins induction (consuming less than 20 carbs a day) at least 10 times, and EACH time lost around 10  lbs.. I am now almost 40 lbs heavier than I was a year ago, perhaps that should tell me something? Thanks, leslee

I think I said this to you already but when you completely cut carbs the first thing you lose is water - many diets do that induction phase with little to no carbs because you see a big loss and you are more motivated to stick to the plan - I will say I do like South Beach because they do allow for the good carbs and want you to eat a decent amount of them. Personally I know I could lose more weight if I cut back/out the carbs - but I am happier eating the carbs and being the size I currently am then being a size 4 and miserable without my crackers/breads etc :-) I think its important post-op to find what you can easily maintain without feeling like you are struggling... just have to find that happy balance. Some people can tolerate bread/starch carbs better than others and may have to cut back some, but I think cutting out completely isnt the way to go. But thats my .02!

I agree with the complex carbs. The other type can be snack food and it never fills me up like protein. I can have lots of wasted calories with that type of food. So not only is the complex better for you, your hunger will be more manageable.

I have 1/2 whole wheat english muffin for breakfast with sugar free peanut butter. I have an ocasional bran muffin. I try not to eat too much bread because it fills me before I get enough protein in.

I don't limit fruit and veggies.

I knew this question was coming!  LOL  I did my first 4 years post op with only my WLS nutrition class that I took pre-op and no support groups or WLS friends all that time...I was told not to worry about carbs or fat intake and that I never really would have to watch them again as long as at each meal I have 1 protein to 1/2 veggie or fruit and 1/2 grain....I ate that way for 4 years with a permanent mini-minor weight gain of 7-8 lbs in 4 years. I have maintained my average weight of 165 lbs (within 5 or so lbs) all these years with this simple plan.   I had  some trouble on family vacations when I am out of my own environment and have to depend on eating out or eating what is being served.  So that's a really hard time for me...Rather than fight with my mom about healthy vs Italian food complete with pasta and bread everynight...I just gave in and ate the best I could with the choices I had.  (I snuck out often to the grocery store for yogurt and better snacks)  I was at moms for a month and gained 10 lbs!  LOL  I think that is when I realized just how much carbs play a role in weight gain...and then I came here and learned even more about carbs from many of the people that are still here now!  I had to get off those 10 lbs and the carb monster and drinking with my meals!  I was a wreck!  My pouch hurt all the time...I had wicked deadly gas and just all around grumpiness.  So I learned the reason why carbs are such a bad thing if you are not following the rules...All that time I did and had ZERO troubles. I did the 5dpt AND CHANGED MY LIFE back to normal again!  What a relief!... So Melissa really described it very well...Complex carbs do not bother my pouch, or disrupt my intestinal flora, or make me gain...But give me a plate of pasta or rice or SUGAR (the worst) and I am so sick for days with gas and bloating and hunger pangs and cravings...There is a HUGE difference between good and bad carbs...Night and day...But you have to have that carb fuel for energy and health and vitamins!  So choose the good carbs for that... While fruits do have natural sugar, most fruits are low to medium glycemic index foods compared to other carb foods.     There are thousands of Glycemic Index food lists out there...Do a google search for a chart and take a quickie peek...It's interesting to know what foods are better or worse...and you might be surprized at what foods can spike you blood sugars really fast...(the bad ones)  Hope that helps! This is an Australian Chart, but it is probably the HUGEST list I have found  to date!...Take a peek... http://www.mendosa.com/gilists.htm