Enough cals low carb, need help

Hi Everyone,

I lurk and read here everyday...Sometimes reply on other posts...

Today I need some help for all of you and I know collectively we know ALOT...Last year during the holidays (Halloween to New Years) I picked up 10 lbs, well after saying I was going to do something about it, I have finally kicked my butt into gear and have started doing it...I did 1 week of  low carbing ( >30 per day)...Yesterday I completed the 5 day pouch test, now I want to continue on the right track to lose the rest and stay on a better program...My plan is to keep the carbs under 30 a day until I get back to my "fighting" weight...I'm 3+ years out and know at this point it is going to go slowly ( ah I miss that newbie pouch  )

Where I need help...

When I keep the carb #'s low, my cal intake is TOO low also - under 800 cals a day usually...I drink at least one protein drink a day and my protein counts are fine - 75+, fat percentage as shown by the pie on thedailyplate is a pretty big piece and I would like to keep my fat intake low as well, although I have not set a # limit for fat my Nut always advocated fat in most everything we eat should be less than 30%...SO I'm looking for ideas, suggestions, even other people's daily meal plans that I can work together into my program and do it right...

I appreciate all the help...

Good morning Alesia,

For me, eating that few carbs is not healthy.  Also, I see that you are below goal and at what appears to be a healthy BMI.

We need good carbs to help our brains function, especially.  Instead of going so low on carbs, have you considered going for whole grains and cut out the sugars and white carbs?  It would up your calories and still give you the nutrients you need to be healthy.

Just my thoughts.  Best of luck at whatever you choose to do!

Barb

Hi Barb,

Thanks for the input...I definately agree that carbs this low should not be a "forever" thing and cals are WAY too low to reasonably sustain a body...White carbs are already out of my diet and for the most part have never been included in large #'s...A 3 month long holiday snacking foray into real sugar combined with white carbs ( all those holiday goodies)  is what landed me with the +10 in the first place...

I guess the real issue for me is a great fear that this +10 will not be the end, really need to see the scale back around 125 to feel comfortable with myself and the choices I'm making...I'm willing to go a little harsh on my usual program to get back in that range and am looking to do it as healthy and intelligently as possible...

Hello Alesia, good to see you again. Yes there are a lot of knowledgeable people here and you are one of them. You helped me so much when  I found you and the accountabilty postings over a year ago.

You know going too low with the calories can make your body go into starvation  mode. I would try and increase the protien levels to 100 grams a day and get in low calorie vegetables and fruit and some whole grains each day along with all the other things you know are important. NO drinking for 30 min before or after eating. Get in exercise at least three times a week if you are not already doing so. And getting all your fluids in each day along with your vitamins.

It does seem to get a little harder the further out we get but, but you can lose those 10lbs, it may take a few months but you can do it!

All my best Sher

I really believe eating sensibly at this stage and not to any extremes is the best, we need to keep with a plan that we can do each day and allow ourselves a treat now and again but not too often.

Hey Sher,

You know I'm still here and still holding myself accountable, just not posting it...You have always done consistantly very good at working your program...I thought alot about how to make this low carb plan a sustainable plan so I don't just poop out before I reach my objective and just go hog wild the other way out of craziness...

I definately know too low is not the way to go, and that is exactly what I'm looking for ideas about...I still do water aerobics 3 days a week, but I've been doing them so long I think maybe my body needs a shake up with a different exercise plan...And I still do great on drinking right + vits

Thank you for responding..I'm here, just like all of us struggling to figure out the best way to live life in long term maintenance...

Until we chat again...  Alesia

Honestly my opinion would be to just focus on lowering the bread/starch carbs but keeping your fruit/veggies carbs (sticking to low glycemic index foods)... as stated above your body needs carbs (esp brain!) so going too low really isnt all that healthy - I would suggest keeping your veggies at least 2-3 servings a day (minimum, depending on calorie intake) and fruit 1-2 - most of the low carb diets allow for certain fruits/veggies so stick to the lower carb ones if thats what you choose... while fruits/veggies arent typically high in calories they should help you out some.
Cant really give any suggestions beyond that because my daily calories are made up of 40% carbs so its many more than you are eating :-) My NUTs plan to lose weight is to eat 40% protein, 30% carbs, 30% fat.... to maintain is 30/40/30.

Hi Jennifer,

Thank you so much for reading my post and giving your support...

I think your nuts plan for 40/30/30 to lose, makes alot of sense, now if there was just an easy formula to know the carb calculation - My nut gave me a great one to keep fat % in check, do you know one for carbs?

This said, I'm over 3 years out now...Up until almost 3 years I was consuming 1500-1800 cals a day and usually being careful with my carb choices but not so careful with fats and real sugars, during the holidays I went overboard not so much on cals, but less exercise and more white carbs mixed with the fat and sugar ( a deadly combination ) and now cannot shake those 10 pesky lbs even with a serious reduction in cals...I know, I know, they say a little gainback is normal and ultimately I guess I can live with 135,136,137 flux - BUT I really would feel better mentally with myself if I could bring it back to 125,126,127 flux...

I'm going to try another modification...I was thinking the 30 or less would kick my back into ketosis so I could drop off the 10, but don't know realistically if I have it in me to maintain this for very long...Instead, going to try keeping total carbs at 1/2 or less than total protein and focus on good choices over all - I put real sugar back into is proper place ( severly limited !!) and will keep plugging along trying to keep working my program...

Thanks again...