How many carbs should I eat?
This is a great article if you are confused about what to set your carbs to :
https://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake/
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For me, 50-75 grams carbs a day won't get my blood ketones ripping. Nor would I turn the stick dark red. Everyone is different. Maybe if a person worked out heavy. Diabetics typically need under 60-100 grams daily to meet their needs, so I am not sure this is a correct chart for people wanting to achieve ketosis and start burning body fat.
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This is defiantly not a chart for ketosis, that's very true! You would probably have to be in the less than 10? I don't know a lot about it. What I did read about ketosis just did not seem a good fit into my life. For me to even attempt any type carb plan was a miracle. My favorite food is pizza and I averaged like 290 carbs a day.
Since dropping below 150 carbs the past month (usually 125) I have discovered all my regular foods (all high carb) were making me tired, bloated and giving me heartburn. I was eating all the wrong foods for my body.
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I do under 150 net carbs, and under 1500 calories a day. I average like 120 net carbs usually, it just ends up that way. I've lost 16 pounds since April 12th. Thats 66 days, like a pound and a half a week. It might not seem like a lot but I'm not really doing much other than that.
I eat out, have pizza once in awhile, I just avoid bread and pasta. I try to get out and walk a few miles a couple days a week. I have a full time job where I sit on my butt in front of a computer all day. I don't have time to shop for freash produce all the time, or eat 6 small meals a day. I work, have a life. What I'm doing works for me is livable and pretty easy to do. I don't do low carb keto. I do moderate carb. Some people do the 10 to 20 carbs for health reasons like diabetes, or they want to lose weight quickly, or they like how they feel going that low. I want to lose weight and keep it off. I don't have the discipline to do keto and I don't like how I felt going that low. I looked into carb cycling, it was too much work for me, you might check that out. You have to find what works for you, don't try to label it. If you don't like something you won't do it long term. If it weight loss your looking for and you keep "cheating" your not going to lose, you'll probably gain and feel like you failed. Check out the carb cycling, its low and high days mixed together, you might like that better. :)
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Amy everyone is different. Different metabolsims. I think it really depends on your total BMI. You may drop fast if your BMI is higher. I'm finding, myself wanting to drop 15-20, challenging. I was this weight for years. It could take a long time to take off. Im okay with that. I can't believe how much fat I can eat, and I've dropped a few pounds. I don't really exercise and I should. But I'm going at my own pace. It's not a race, it's a marathon. A marothon for life. People should not treat this as a diet, but a way of life eating.
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Thank for the reply.:)
I tried low-carb about 15 years ago and lost 30 pounds but I realize now after doing more research that I was eating too many saturated fats. This time I am tracking my calories and I'm getting most of my calories from healthy fats, then protein and about 25% carbs. Olive oil and olives are my best friends now. :-) I'm also avoiding meets that have been cured with nitrates because that can add to inflammation in the blood vessels. When I reach my target weight I'll add in healthy complex carbs but still keep them limited. No more wine for a while...:(
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badmojomn 25 or less Here's the deal, the cold hard truth is that..
if you're serious about increasing your life span about 20 + years and have the guts and real fortitude to make a true LIFE CHANGE commitment then LCHF is the only answer. Now if 20-30 years old you may not be interested in another 20 years at this point in your life😀 Then consider you will be MUCH healthier going forward. This is not a diet! The side effects of a true LCHF life style are many.
Yes, you will lose weight , more importantly you will NOT gain it back. While in the process you will improve all aspects of your overall health. You'll not need to worry about heart disease, type two diabetics, cardiovascular disease, high blood pressure , Alzheimer's and the list goes on and on.
The LCHF life change is in no way easy if you not willing to give up all those tasty foods that are loaded carbs and tons of sugar, read no further.
Everyone's metabolisms and genetics can very greatly. Here's what I recommend :
Start with:
Carbs per day less than - 50 grams
Sugar per day less than - 6 grams (1.5 teaspoons)
Of your total calories each day you should consume:
Good Fat > 70-80%
Protein > 15-25%
Carbohydrates > less than 5%
AFTER 12 WEEKS YOU WILL BE amazed ! At this point you should be using fat to fuel you body, not carbs and deadly sugar.
Your metabolism may be different like mine, if you not seeing good results AFTER 12 WEEKS then all you need to do is to lower your carbs per day to 10- 20, yes that's more challenging. You should drop your carbs percentage of calories to less than 3% this will work. Here's the hard part, but well worth it. Embrace this change for the rest of your life..
You can go cold turkey or you can start slow like it did, see chart. I set my goal for 20 carbs/day, as you can see from the chart I'm 8 weeks into my life change.
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cherco rhummer
Here's the deal, the cold hard truth is that..
If you're serious about increasing your life span about 20 + years and have the guts and real fortitude to make a true LIFE CHANGE commitment then LCHF is the only answer. Now if your 20-30 years old you may not be interested in another 20 years at this point in your life😀 Then consider you will be MUCH healthier going forward. This is not a diet!
The side effects of a true LCHF life style are many.
Yes, you will lose weight , more importantly you will NOT gain it back. While in the process you will improve all aspects of your overall health. You'll not need to worry about heart disease, type two diabetics, cardiovascular disease, high blood pressure , Alzheimer's and the list goes on and on.
The LCHF life change is in no way easy if you not willing to give up all those tasty foods that are loaded carbs and tons of sugar, read no further.
Metabolisms and genetics can very greatly. Here's what I recommend :
Start with:
Carbs per day less than - 50 grams
Sugar per day less than - 6 grams (1.5 teaspoons)
Of your total calories each day you should consume:
Good Fat : 70-80%
Protein: 15-25%
Carbohydrates: less than 5%
AFTER 12 WEEKS YOU WILL BE amazed ! At this point you should be using fat to fuel you body, not carbs and deadly sugar.
Your metabolism may be different like mine, if you do not see good results AFTER 12 WEEKS then all you need to do is to lower your carbs per day to 10- 20, yes that's more challenging. You should drop your carbs percentage of calories to less than 3%, this will work. Here's the hard part, but well worth it. Embrace this change for the rest of your life..
You can go cold turkey or you can start slow like it did, see chart. I set my goal for 20 carbs/day, as you can see from the chart I'm 8 weeks into my life change.
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badmojomn I hope your numbers are better however if they aren't don't be discouraged. Cholesterol can go up during active weight loss. Additionally there are doctors and experts within the low carb community who are currently questioning the validity of low cholesterol as healthy. It is a topic that is in the midst of rethinking and reconsideration of really what the numbers mean to our health. Additionally "normal" lab results are only normal because they are based on the results of the average population. Normal does not necessarily mean healthy. Given the epidemic of obesity and diabetes I am questioning whether normal is good. I further started questioning this when I learned I am a hyper responder. This means my cholesterol numbers go up on a low carb diet. I can eat complete crap - fast food, ice cream, candy - and be 50 pounds overweight and have "normal" good cholesterol and I know I don't deserve those lab results. I can then eat responsibly - healthy proteins, healthy fats, low carb, no sugar - and be at my ideal body weight and have "terrible" cholesterol numbers. In the latter case, the way I feel and my cholesterol numbers couldn't be on further ends of the "health" spectrum and for this personal experience alone I question the validity of low cholesterol as a health marker. As one doctor put it, we are all more comfortable with low cholesterol numbers because that's what we've been taught. But remember how we all used to be more comfortable with low fat because we were taught that as well? I haven't seen this mentioned in the forums here so just wanted to plant the seed. Like the low fat versus low carb science and rethinking, common beliefs about cholesterol are also currently being questioned.