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Faux Real
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2014/11/25 13:00:15 (permalink)

How to do a Low Carb diet for Fat Loss?

Hi all,
 
I've decided to reduce my carb intake to lose some weight (I'm 6ft1 90kg). In the past I've tried to eat less carbs but always failed due to willpower. 
 
But now I've cut out rice, pasta, bread, potatoes and pizza, and haven't had any for 8 days.  Before I was having at least three portions a day of carbs include about 3 12" pizzas a week!
 
I'm still eating veg, like kale, carrots, onions, peas, etc. and some fruit. 
 
I've also been eating more fats: butter, coconut oil, olive oil, cashew nuts, and sunflower kernels.  Plus protein like eggs, chicken, and beef. 
 
So far its not been as bad as I expected but I have a few questions. 
 
My main goal is to lose some fat and also have a go at cutting out gluten. 
 
I haven't been feeling too bad so far for having greatly reduced my carb intake. So I'm wondering if I am doing it right and maybe I am eating carbs unknowingly somewhere?
 
If I am feeling OK without the big carb loads I was having before, does that mean I am doing something wrong?
 
I've not done a weights session yet, but have been doing 20 mins of slow cardio each morning just to get a bit of exercise in. Providing I eat afterwards, I feel OK for that.
 
I did a bit of reading and it sounds like ketosis might be a possibility with this low carb intake. Again I haven't had any of the side effects such as being tired, etc, so probably not hit that state due to carbs from fruit and veg.
 
I haven't weighed myself yet as haven't been to the gym where I was weighing myself before. But I think I look a bit leaner, although I'm not expecting much in a week.
 
I guess I'm looking for some tips and guidance for doing a low carb diet for fat loss as its not been as hard as I expected, so perhaps I am doing it wrong? Or the worst is yet to come?
 
Thanks.
#1
berserker
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Re: How to do a Low Carb diet for Fat Loss? 2014/11/26 07:50:44 (permalink)☄ Helpfulby JoshHardcastle 2015/01/16 17:07:05
Looks like you're on the right track. Everyone is different and react to carbs differently, like you, I can pretty much cut them completely and I feel fine. Others have no energy and have constant headaches. Stick with it if you feel good for it!
 
You'd have to post an example of what you eat in a day to be sure but the foods you mention above should achieve some good results.
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DC
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Re: How to do a Low Carb diet for Fat Loss? 2014/11/26 09:20:58 (permalink)
You'd need to be less than 30g carbs a day to stay in ketosis normally.

Anything less than around 150g carbs is deemed low carb IIRC.

I prefer to hover between 50 - 100g a day and stay in a defecit. Seems to work well.
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Faux Real
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/05 01:47:14 (permalink)
Thanks guys. I need to start weighing the carbs really I guess.
 
I'm coming to the end of my third week. 
 
It was going well for the first two weeks and I was looking a little leaner, then we went to a Thanksgiving dinner. 
 
I didn't knowingly eat any carbs there, such as potatoes, but I was pretty bloated up and back to square one for the next 5 days or so. It was a lot of american food so I guess it was laden with sugar and other rubbish even if it looked like just meat and veg.
 
I've ordered some ketosticks from amazon but not sure they will get out here before Christmas. 
 
I've been eating a load of cashew nuts and sunflower kernels as I'm hungry a lot. And mainly eating eggs, tuna, kale, carrots, and some other veg.  Plus butter, coconut oil, and olive oil.
 
We went out for dinner the other night and everyone had pizza and garlic bread, etc and I just had a cold cut platter. Felt pretty pleased with myself, as in the past I would've caved and had a beer and some pizza/pasta when trying to lose weight.
 
I'm going to keep going for two more weeks, then we go on holiday for Christmas for two weeks so will see how I get on out there.  Then get back on it when we return. 
 
I'm not missing carbs at all which is very surprising as I was a (bad) carb addict. Just need to find more recipes for home before I get bored of kale and eggs/meat!
 
I think I might've lost 1kg at most which isn't what I'd hoped for but its better than my previous attempts. 
 
Should probably add I'm still having my daily Starbucks cappuccino which might be slowing down the weight loss?
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The_Lone_Wolf
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/05 09:25:49 (permalink)
When going low carb, depending on what you consider 'low carb', you need to try and be quite vigilant... Carbs creep in everywhere, and it can be very easy to consume carbs without really knowing.
 
Sauces, marinades, certain veg, drinks, condiments and nuts... They creep up quick if you're not careful. 
 
For me, I try and keep my daily carbs below 30g when running a low carb approach. I will keep my fat high and my protein moderate, and it seems to work for me. 

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Kaneda
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/05 09:34:57 (permalink)
Drop the cappucino, you may even want to swap the carrots for more green/salad veg and be careful how many cashews and seeds you're going through.

Do you eat any cheese? Always a good option on a keto diet. I'd also add some fattier protein sources like salmon and steak.
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The_Lone_Wolf
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/05 10:12:54 (permalink)
Kaneda
Drop the cappucino, you may even want to swap the carrots for more green/salad veg and be careful how many cashews and seeds you're going through.

Do you eat any cheese? Always a good option on a keto diet. I'd also add some fattier protein sources like salmon and steak.




And butter, I put that on all my meat and veg!
 
Plus double cream in coffee... Electric!  

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Faux Real
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/05 15:56:07 (permalink)
Yes I'm having a fair amount of butter now, but no cheese. Will rectify that.
 
Not sure I can cut out the cappuccino!
 
Would it be a good idea to add coconut milk to make coconut curries with chicken and some green veg?
 
Thanks.
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JimRat
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/07 21:06:26 (permalink)
It may well be too early. 
 
Are you tracking kcals? You can put on weight even with a low carb diet. Healthy fats still count as calories. 
 
I low carbed for about 3 years with IF but now I'm having more clean carbs, as well as some pizzas/bread. 
 
I'd also choose some carbs over others e.g. rice / potatoes are gluten free in comparison to bread/pasta. 
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necomanis
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/07 21:56:55 (permalink)
Hi!
I think this is worth reading for your case ;)
post edited by James - 2015/01/15 19:58:12
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Faux Real
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/12 04:30:43 (permalink)
Its been over four weeks now and I had two bad days this week, went out to eat and had eggs Benedict and then the following day had two slices of bread 
 
Just reading the Primal Blueprint book by the Mark's Daily Apple guy and sounds like an approach I'd like to follow. Any thoughts? Its sort of paleo but a bit different.
 
We're going away for two weeks next week so will be a bit more flexible then and then get back on it when I return. Haven't done a weigh in yet but feel a little learner. 
 
Thanks for the link, will have a look. Is that your site?
 
I'm not tracking kcals yet. I will start when I get back as could probably cut some things out such as the cashew nuts (at least the roasted and salted ones).
 
Diet at the moment is mainly:
Starbucks cappuccino for breakfast ;-(
Lunch: Subway Tuna salad with no sauce, and then add two boiled eggs and some olive oil from home
Afternoon: couple of fried eggs with coconut oil
Dinner: 3 scrambled eggs, steamed kale, roasted veg (no potatoes)
PM Snack: tin of tuna and 2 boiled eggs, touch of mayo and olive oil
 
Have fruit and nuts and seeds during the day and some mornings has fried eggs and butter coffee for breakfast. 
 
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The_Lone_Wolf
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/12 09:08:51 (permalink)
Are you not a fan of meat? 

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Faux Real
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/13 01:40:05 (permalink)
Sorry, forgot to add that I have a meat dish - usually a chicken or beef mince sauce with veg and passata. 
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BICOS
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/13 10:34:06 (permalink)
you need to track what u eat and weigh everything, its a ball acke to start with but u get used to it. if your looking at a keto diet u need to look into that properly, if u dont hav enough fats it wont work.
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robert123
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Re: How to do a Low Carb diet for Fat Loss? 2014/12/13 13:00:40 (permalink)
Just going to throw DP Keto diet out there, huge thread on that. It's a bit restrictive but by following that you will be golden in the sense of not accidentally including any carbs.
 
A month or two following that and you should cut away alot of fat, what you also have to be careful is with these is that you loose alot of water weight quickly (which can give the sense of leaning out quickly). you've been on here for quite a while so hopefully im not coming across as a douche.
 
 
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Faux Real
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Re: How to do a Low Carb diet for Fat Loss? 2015/01/11 11:48:00 (permalink)
Thanks guys. 
 
I low carbed for about a month then went away for two weeks over xmas and ate what I wanted including carbs, sweets etc. 
 
Over that 6-7 week period I lost 2kg. I only weighed myself at the start so guess I lost some weight before I went away then put a bit back on while I was away.
 
I'm back on the low carb again. I bought some Ketostix and did a test a few days in but had no trace.
 
I'm sure I'm eating too much carbs from fruit and nuts etc for keto. But if I'm slowly losing fat for now I will be happy.
 
 
#16
newcastle
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Re: How to do a Low Carb diet for Fat Loss? 2015/01/11 11:57:45 (permalink)
You need to track your carbs mate, using something like Myfitnesspal.com. Usually ketosis occurs when going under 30g of carbs daily.
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completephysique
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Re: How to do a Low Carb diet for Fat Loss? 2015/01/16 16:04:55 (permalink)
Sounds like you're definitely in the carb ranges to induce ketosis, but if you're protein is high you won't induce ketosis. Having too much protein is one mistake people make when trying to go keto. 
50g of carbs is adequate for ketosis but why would you want to achieve ketosis? You can achieve fat loss without ketosis and cutting out carbs.
 
Of course you're going to lose weight/fat by cutting out those foods, because you'll be in a calorie deficit. And adding cardio will only increase that deficit. (However the effect of 20mins steady state cardio won't be anything to rave about. Especially as your body becomes more efficient as a result of energy deficit.)
 
 
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nathw3
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Re: How to do a Low Carb diet for Fat Loss? 2015/01/16 17:01:17 (permalink)
Hey, I've done low carb for the last 6 month with a few week off here and there for holidays etc. I,ve found it good for weight loss and also I still manage to keep some decent mass. All the foods I eat as part of the diet are ones I love anyways so for me it's a doable and realistic diet . I am the same height as you but weigh 98.5kg (come down from 107kg bulk) at present I am eating around 375-400g of protein,170-200g fats and 30-50g of fats.
I am sure some posters are going to slate them figure one way or another but they seem to be working for me!

All the best with your diet pal,all I can say is stick to it and over time you will see some good weight loss!
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JoshHardcastle
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Re: How to do a Low Carb diet for Fat Loss? 2015/01/16 17:10:50 (permalink)
berserker
Looks like you're on the right track. Everyone is different and react to carbs differently, like you, I can pretty much cut them completely and I feel fine. Others have no energy and have constant headaches. Stick with it if you feel good for it!
 
You'd have to post an example of what you eat in a day to be sure but the foods you mention above should achieve some good results.

Agreed.  Switching food types can make a big difference especially if food choices were not good to begin with.


If you post up what foods you eat each meal, and ideally how much of them you eat, you can work out how much energy from different sources you are getting throughout the day, which you can then tweak to better hit your targets.
 
All the best and keep up the good work.
J

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